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Get six packs and build strong abdominal muscles with doing these abdominal exercises at home

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Benefits of push ups

1-increase functional strength

Push ups is one of the compound exercises in which most of major muscles participate in this type of exercise they are

Pectorals muscle (chest muscle)

Deltoid (shoulder muscle)

Triceps

Muscles of abdomen

Back muscles

Biceps

2-improve health of cardiovascular

Push ups burden your heart to deliver oxygen rich blood to your body specially those muscles participate in the exercise and this result in burn the fat and improve your cardiovascular

3-enhance posture

It has proven that the weakness of core muscles are responsible for your poor posture so push ups is one of the best exercises to strengthen those muscles and improve your posture

4-increae your strength particularly upper body

5- Protect you from osteoporosis

It has proven that weight bearing exercises increase bone density

So they are so important to prevent osteoporosis particularly in women who may get osteoporosis specially after menopause

6-protect you from injury

Despite strengthening the muscle push ups also strengthen any joint that participate in the exercise like elbow and shoulder joints

to know more read this article below

[h-healthfitness]

 Foods for keto diet

1 – veggies with low carbohydrate content.

Like spinach ,lettuce ,broccoli ,cauliflower,celeray,cabbage ,tomatoes,cucomber

  These vegetables contain good fibers which are also a carbohydrate but your body can not absorb it 

And it helps with lose weight specially reduce belly fat at the same time these vegetables decrease the risk of cancer and heart disease it also contain vitamin C which is antioxidant and it is very helpful in protection your cells specially your skin cells and promote collagen production protects your skin from wrinkling 

2-meat 

Meat specially red meat is a good food in keto it contains vitamin B12

Which protects your from cert

ain types of anaemia which makes people weak and tired  

Meat is also a good sources of  protein which helps to build more muscles

3-nuts and seeds

Like almond peanut walnut sunflower pine nut 

4-fish and sea foods 

It contains vitamin B no carb and good amount of protein 

Omega-3-fatty acid it decrease risks of heart deases blood pressure and  increase insulin sensetivity

 And also it is so useful to pregnant women because it induce brain growth and development in infants 

5-  chees 

It has high percentage of fat and low in carb and vitamin B12

6-eggs 

It is a good source of proteins and vitamin B specially Vitamin B2 and B12

One egg contain nearly 6 grams of protein 

7 coffee and tea  but if you do not add any sugar or sweetener to them 

They decrease the risk of heart disease and boost your immunity 

[h-healthfitness]

10 simple tips to loss your belly fat.

1-add fiber to your diet

This will help you digest your food better and make you feel fuller and lighter for the remainder of the day. Just after a few days you will eat less for your meals than you would typically

You can get fiber from these foods

oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium

2-get ride of foods that contain trans fats

These fats are responsible for heart disease insulin resistance and belly fat gain

3- eat high protein meals

Protein is responsible to release a hormone that is known as a fullness hormone

It suppress hunger and induce satiety

Get protein from

Eggs

Almond

Oats

Milk

Meat

Fish

Beans

4-avoid sugary drinks

5- exercise aerobic

To lose weight, the American College of Sports Medicine (ACSM) recommends exercising for 150–250 minutes each week. If you wish to lose additional weight, you can increase your activity time to 250 minutes each week.

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6- Reduce your intake of processed carbohydrates.

Cutting back on sugars and starches, or carbs, is one strategy to lose weight quickly. This could be accomplished by following a low-carb diet or substituting whole grains for processed carbohydrates.

This is one of the most effective way to loss weigh because You'll use stored fat for energy instead of carbs if you follow a low-carb diet.

It is recommended to intake less than 50 grams carb per day

7 -Do lift weight training

8- Green Tea is recommended

Green tea, like coffee, has numerous advantages, one of which is weight loss.

Though green tea has little caffeine, it is high in potent antioxidants known as catechins, which are thought to function in tandem with caffeine to boost fat burning

Although the data is varied, numerous studies demonstrate that green tea (either as a beverage or as a supplement) can help with weight loss.

9-intermittent fasting

10-eat health fats

Good fat is also known as unsaturated fat it is a healthy fat), you can eat it to loss your weight

It includes omega-3-fatty acid and omega-6-fatty acid you can find them in the following foods

Avocado

Nuts

Salmon

Egg

olive oil