10 top reasons to get physical, mental, and psychological fit

1. lose weight
   Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.
2. Increase your stamina, fitness and strength
   You may feel tired when you first start regular aerobic exercise. But over the long term, you'll enjoy increased stamina and reduced fatigue.
   You can also gain increased heart and lung fitness and bone and muscle strength over time.
3. Ward off viral illnesses
   Aerobic exercise activates your immune system in a good way. This may leave you less susceptible to minor viral illnesses, such as colds and flu.
4. Reduce your health risks
   Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.
   Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis.
5. Manage chronic conditions
   Aerobic exercise may help lower blood pressure and control blood sugar. It can reduce pain and improve function in people with arthritis. It can also improve the quality of life and fitness in people who've had cancer. If you have coronary artery disease, aerobic exercise may help you manage your condition.
6. Strengthen your heart
   A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
7. Keep your arteries clear
   Aerobic exercise boosts your high-density, the "good," cholesterol, and lowers your low-density, the "bad," cholesterol. This may result in less buildup of plaques in your arteries.
8. Boost your mood
   Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation. It can also improve your sleep.
9. Stay active and independent as you age
   Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Exercise can also lower the risk of falls and injuries from falls in older adults. And it can improve your quality of life.
   Aerobic exercise also keeps your mind sharp. Regular physical activity may help protect memory, reasoning, judgment and thinking skills (cognitive function) in older adults. It may also improve cognitive function in children and young adults. It can even help prevent the onset of dementia and improve cognition in people with dementia.
10. Live longer
    Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly. They may also have a lower risk of dying of all causes, such as heart disease and certain cancers.

• These are the best bodybuilding workout
• Barbell Squat. 4 sets, 5 reps.
• Dumbbell Lunges. 3 sets, 8 reps.
• Leg Extensions. 2 sets, 10 reps.
• Lying Leg Curls. 2 sets, 10 reps.
• Standing Calf Raises. 2 sets, 10 reps.
• Hanging Leg Raise. 2 sets, 15 reps.

guys watch these videos, AEROBICS EXERCISES FOR HEALTHY CARDIOVASCULAR FITNESS, IMPROVING OXYGEN CONSUMPTION

STAY HEALTHY AND STRONG EVERYDAY 💪

GUYS PLEASE TRY THIS VEGETABLE SIDE DISH RECIPE,

😋😋😋😋😋😋😋😋😋😋😋😋😋
1. Carrots with Spiced Yogurt Toss 8 bunches (2 1/2 pounds, trimmed) baby carrots with 2 tablespoons olive oil, 3 sliced shallots, 1 teaspoon chopped thyme, and salt and pepper. Roast at 425 degrees F, 20 minutes. Stir 1/4 cup Greek yogurt with 1 tablespoon each honey and olive oil; season with cayenne and salt. Drizzle over the carrots.
2. Carrots with Walnuts Cook 8 bunches (2 1/2 pounds, trimmed) baby carrots in boiling salted water until tender, 8 minutes; drain. Sauter in 2 tablespoons butter with a 3.5-ounce jar walnuts in syrup over medium-high heat. Add a splash of cider vinegar, and salt and pepper. Sprinkle with chopped chives.
3. Sweet-and-Sour Carrots Sauter1. Carrots with Spiced Yogurt Toss 8 bunches (2 1/2 pounds, trimmed) baby carrots with 2 tablespoons olive oil, 3 sliced shallots, 1 teaspoon chopped thyme, and salt and pepper. Roast at 425 degrees F, 20 minutes. Stir 1/4 cup Greek yogurt with 1 tablespoon each honey and olive oil; season with cayenne and salt. Drizzle over the carrots.

2. Carrots with Walnuts Cook 8 bunches (2 1/2 pounds, trimmed) baby carrots in boiling salted water until tender, 8 minutes; drain. Saute in 2 tablespoons butter with a 3.5-ounce jar walnuts in syrup over medium-high heat. Add a splash of cider vinegar, and salt and pepper. Sprinkle with chopped chives.

3. Sweet-and-Sour Carrots Saute 1 chopped onion in 3 tablespoons butter over medium heat, 5 minutes. Add 3 pounds chopped rainbow carrots and 1/2 cup water. Cover and cook 8 minutes. Stir in 3 tablespoons each raisins, honey and cider vinegar; season with salt and pepper. Sprinkle with capers.😋 1 chopped onion in 3 tablespoons butter over medium heat, 5 minutes. Add 3 pounds chopped rainbow carrots and 1/2 cup water. Cover and cook 8 minutes. Stir in 3 tablespoons each raisins, honey and cider vinegar; season with salt and pepper. Sprinkle with capers.

This video shows HOW CAN YOU BUILD YOUR BICEPS AND TRICEPS , BE READY LADIES

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BELIEVE ME, THIS VIDEO WILL HELP YOU

This is a balance diet for every one
YOU MAY HAVE BREAKFAST

• 1 CUP OF TEA? GREEN TEA
• 1 SLICE OF TOAST ( WHOLE WHEAT IS THE BEST)
• & 2 TABLE SPOONS PEANUT BUTTER.

LUNCH 

• 1 HARD BOILED EGG
• EAT CRACKERS 
• & DRINK MILK

 DINNER

• A SLICE OF ANY MEAT
• 1 CUP OF GREEN BEANS
• 1 CUP OF VANILLA  
•