One of the simplest and most effective ways to bring down blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise. Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver’s seat, or with a phone call, exercising and being physically fit can be tough case to sell.Truly, the saying "use it or lose it" is very applicable to the muscles. Fortunately, there is a good solution to this. Loss of muscle mass can be replaced by engaging in strength training.

             Flexibility exercises, strength training and cardiovascular work out surely boosts a man's fitness level work out scheme. But of all these, cardiovascular work is the most necessary. Exercises under cardiovascular work conditions and develops the cardiovascular system and also works out large muscle groups.So if a man does not have much time for working out, devoting whatever free time he might have to aerobic exercises would do him fine. He might have to pass out on developing those biceps but so long as cardiovascular work out exercises are done, then the blood pressure, heart and cholesterol levels will be fine to keep you staying happy and healthy.The essence of nutrition to man's fitness. It is best as well as well recommended to eat whole and natural foods frequently than do it on large amounts in one to three sittings. Always keep variety in mind when doing the shopping. This will ensure that one is getting most if not all of the nutrients and minerals needed by the body to keep fit and healthy. Always keep the three important macronutrients in the diet; these are fats, carbohydrates and proteins. Prioritize proteins though over carbohydrates but never exclude any one of the three on some fad diet.

             Some tips in keeping a man's fitness level high, efficient and safe:- Drink plenty of water all through out the day, especially when working out. Do exercises properly using the correct techniques, whether it's weight lifting or aerobic exercises. Always read and understand, and follow of course, the instructions outlined by the personal trainer.Make sure the is always a spotter when lifting weights.Challenge the muscles, but make sure that it's kept safe.Stretch, warm-up prior to working out and cool-down gradually after sessions.Check the equipment for safety before using them.It is better to do less than overdo the whole thing. Overtraining will exhaust enthusiasm and kill performance.

             For centuries, women never concerned themselves with fitness or staying active. They dieted to lose weight and the most exercise they got came from chasing their children. There were of course, exceptions to this rule. There were women who participated in physical games with their kids or maybe a bike ride with their husbands. But for the most part, women, once they were grown, didn’t make it a point to exercise. Only a few women understood why fitness is important to women.Today, women are beginning to consider fitness and exercise an important part of staying healthy. As information becomes available about the benefits of exercise and the dangers of a sedentary lifestyle, women are paying close attention and doing something about it. They are making fitness a higher priority in their lives.

             With a workforce of women earning nearly as much or more than their male counterparts, women have been plagued by many of the health problems that men have encountered for years. Women are often in higher managerial positions now and stress related illnesses and diseases associated with certain lifestyles have increased for women. Fighting off these life-threatening diseases is one more reason why fitness is important for women.Staying physically fit helps to strengthen the heart, respiratory and mental functions. Studies have shown a direct link between fitness and brain function. By sticking to a regular fitness program, women in decision-making positions find it easier to perform their jobs and will be able to better deal with the stress.

             Fitness is important for all women, regardless of their occupation. Whether reaching up while stacking shelves or bending down to pick up children, women use large and small muscles throughout their bodies to do every day tasks. Staying physically fit can aid in every moves made throughout the day.Regular physical activity includes a combination of resistance and cardio exercises. Be sure to mix it up to get maximum results during each workout. Cardio activities raise the heartbeat and help the body to burn calories. Choose activities that you enjoy like walking, jogging, swimming, or cycling, for starters.Women are busier today than ever and many may think they don’t have time for exercise. 30 minutes of exercise each day is all it takes to stay in shape. You don’t have to spend hours at the gym—just commit to exercising at least 30 minutes a day and reap the full benefits of fitnes

             As you're losing weight you might notice that the weight isn't coming off your stomach as quickly as it comes off other areas of your body. If you want to get rid of belly fat or a flabby stomach, you might be tempted to resort to ab exercises. After all, it makes sense that doing an ab exercise might help get rid of the fat there. As logical as that sounds, it just doesn't work that way, something we've proven over the years as we try to get away from this idea of spot reduction.

             A balanced diet is one that gives your body the nutrients it needs to function correctly. In order to get the proper nutrition from your diet, you should obtain the majority of your daily calories from fresh fruits, fresh vegetables, whole grains, legumes, nuts, lean proteins. The number of calories in a food is a measurement of the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions. The average person needs to eat about 2, 000 calories every day to maintain their weight.However, a person’s specific daily calorie intake can vary depending on their age, gender, and physical activity level. Men generally need more calories than women, and people who exercise need more calories than people who don’t

The following examples of daily calorie

             Children ages 2 to 8: 1, 000 to 1, 400 calories, active women ages 14 to 30: 2, 400 calories, sedentary women ages 14 to 30: 1, 800 to 2, 000 calories, active men ages 14 to 30: 2, 800 to 3, 000 calories, sedentary men ages 14 to 30: 2, 000 to 2, 600 calories, active men and women over 30: 2, 200 to 3, 000 calories, sedentary men and women over 30: 1, 800 to 2, 200 calories

To burn belly fat

1. Eat Plenty of Soluble Fiber 2. Avoid Foods That Contain Trans Fats 3. Don’t Drink Too Much Alcohol 4. Eat a High-Protein Diet 5. Reduce Your Stress Levels 6. Don’t Eat a Lot of Sugary Foods 7. Do Aerobic Exercise (Cardio) 8. Cut Back on Carbs, Especially Refined Carbs 9. Replace Some of Your Cooking Fats With Coconut Oil 10. Perform Resistance Training (Lift Weights) 11. Avoid Sugar-Sweetened Beverages 12. Get Plenty of Restful Sleep 13. Track Your Food Intake and Exercise 14. Eat Fatty Fish Every Week 15. Stop Drinking Fruit Juice 16. Add Apple Cider Vinegar to Your Diet 17. Eat Probiotic Foods or Take a Probiotic Supplement 18. Try Intermittent Fasting 19. Drink Green Tea 20. Change Your Lifestyle and Combine Different Methods