Why Cold Showers Are Amazing for Your Health, Body and Mind!

June 2, 2017

Why Cold Showers Are Amazing for Your Health, Body and Mind!

If you could do one thing each morning to improve nearly every aspect of your health, would you do it?

Well my cautiously courageous reader, that one thing is simply plunging yourself into a crisp icy cold shower in the grey hours of the morning.

Still with me?

Good!

You are quite the little adventurer. This character building activity you so boldly agreed to do, does indeed have numerous health benefits at the low cost of a few gallons of water and the bravery of your soul.

Gets the Blood Moving:

While you may think a cold shower would stop your heart outright, it actually improves its function. The cold water increases blood circulation which is needed for growth and repair of vessels. Plus, better circulation improves the ability to circulate the things in your body that you need, i.e. hormones, oxygen, and nutrients. On the flip side it also works to flush out what you don’t want hanging around, like CO2 and tissue damaging toxins.

Increases Norepinephrine:

One hormone and neurotransmitter in particular that cold exposure increases is norepinephrine. If you were to immerse yourself into water temperatures of 40°F for 20 seconds or use whole body cryotherapy for 2 minutes at -166° F, increases in plasma norepinephrine of 200-300% could be seen. Although, if you drop the water temperature to 57°F for 1 hour, release of norepinephrine increases by 530%!

So why is it important to boost the production of norepinephrine?

Norepinephrine is critical for alertness, focus and attention.

This is why after a cold shower you feel so refreshed and alert for hours!!!

This hormone has major impacts on pain, metabolism, mood, concentration, cognitive ability, and attentiveness. It even has the ability to decrease tumor necrosis factor alpha (TNF-alpha), which is known to increase inflammation, and is associated with Type 2 diabetes, cancers, and inflammatory bowel disease (IBD).

Weight and Fat Loss:

The cold jolt you get from a chilly shower can help you shed some pounds and fat, via thermogenesis. Through this you can get a boost in your metabolism, lower blood sugar, and spur brown fat (mitochondria-packed fat that generates heat…aka “good fat”) to burn your white fat (that’s the stuff that hangs around your belly and thighs…”bad fat”). The cold exposure accomplishes a lot of this because it releases the hormone adiponectin. This nifty little hormone helps to break down fat and shuttles glucose into your muscles. Low levels of adiponectin are associated with obesity, diabetes, and cardiovascular disease. So you definitely want more of that little helper hormone!

Improves Immunity:

Cold exposure can raise levels of white blood cells that help fight disease and infection. Due to cold exposure, norepinephrine release is stimulated, which encourages leukocytosis and granulocytosis, an increase in natural killer cell numbers and activity, and a boost in circulating levels of interleukin-6. All these things combined improve immune function. One step further, cold exposure increases your cell’s longevity. It works much like calorie restriction works to clean up damaged cells and keep the hardy cells kicking like they should.

Reduces Inflammation:

If you have soreness, fatigue, pain, or damage brought on by rigorous workouts, rheumatoid arthritis, or some chronic condition, then you know what inflammation is. Allowing your body to indulge in cold therapy can actually reduce the inflammation produced by those things. Doing this can reduce brain decline, premature body aging, and pain, as well as speed tissue healing, making your body feel better overall now and into the future.

Creates Happiness: Yes, when first thinking of subjecting yourself to icy temps of a cold shower your mind does not automatically go to thoughts of joy and bliss. However, the cold from the shower can actually enhance hormone production, including serotonin, dopamine, oxytocin, melatonin, and testosterone. A boost in all these improves mood, reduces anxiety and depression, helps you sleep better, enhances libido, and gives you an overall sense of wellbeing. So yes, a frosty shower does equal the warm fuzzies.

Increase in Mitochondria: RNA Binding Motif 3 (RBM3) is a cold shock protein in our brains, hearts, livers, and skeletal muscles that is of particular interest. When exposed to cold, synapses between neurons actually breakdown. However, as our bodies warm back up the lost synapses regenerate, but are dependent on the activity of RBM3. So, we have the amazing ability to regenerate parts of our brain if we have appropriate levels of RBM3 and cold exposure enhances our levels! Even a 2°F drop in body temperature will boost RBM3, which is a highly attainable temp drop. This could have astounding impacts on combating neurodegenerative disease such as Alzheimer’s and Parkinson’s, as well as muscle atrophy, particularly as we age.

PGC1α is a gene that is activated by cold exposure. This gene is important because it is the master regulator of mitochondrial biogenesis. This action is extremely important because, as we all learned in grade school science, mitochondria are the powerhouses of the cell! Therefore, creating more of them will increase the capacity of the muscles to resist fatigue and improve aerobic capacity, as well as boost our fat burning capabilities! All this will increase athletic performance and muscle building capabilities. In essence, bumping up your mitochondria numbers will make a leaner, faster, stronger, and better you!

Makes You Alert: If you don’t buy into any of the other benefits of taking a cold shower here is one more for you. This one is pretty undeniable. There probably aren’t many people around that wouldn’t be woken up and put on the edge of alertness the moment the cold water hits their skin. So beyond all other reasons for taking a cold shower, do it just to feel the honest goodness of being truly alive!

For the Greater Good:

So if you aren’t convinced to take an arctic shower for the improvement your own health, how about indulging in the idea to help out the rest of the world? For all those out there that are conservation and environmentally minded, you can take an icy shower in order to reduce your footprint. The power used to heat up water for a warm or hot shower won’t be needed if you are taking a cold power shower. Plus, you will have a reduction in overall water consumption due to taking the abridged version of your morning shower.

What are my Options?

While we are focusing on taking cold showers to improve health, understand that cold exposure can involve different options. For most of us cold showers are simply the most accessible cold exposure method to partake in.

However, in case you are interested, here are a couple other options you could look into:

Whole (almost) body cold water immersion: The idea of this is to completely immerse your body (sans the head) into very cold water. While ice has the greatest ability to take heat from the body (which is the idea behind cold exposure therapy) cold water is the very capable second runner up. You could immerse your body in cold water by filling your bathtub or getting into a cold pool or lake. The longer you expose yourself the greater the benefits will be. As mentioned before, 1 hour of exposure at 57°F can increase norepinephrine production by 530%. The ability of cold water to allow us longer exposure times, which equal greater benefits, plus the low costs of this method, make this option rather feasible.

Whole body cryotherapy:

This method exposes the whole body, often including the head, to cold air (which isn’t as effective as water) to extract heat from the body. However, what’s amazing about cryotherapy is that it can expose you to temps clear down to 289°F (178°C), now that’s crazy cold!! Of course you won’t be staying in the cryotherapy chamber for more than a few minutes. And that can be a problem if you want to reap all the health benefits from cold exposure therapy. Many of the benefits discussed previously increase the longer your body is exposed to the cold. Another thing to think about is that cryotherapy treatments start to get expensive. In order to get that 300% boost in norepinephrine you would have to go 3x’s per week for 12 weeks. So your cost benefit ratio needs to be evaluated here.

The simple take home:

Cold exposure, with cold showers being the most accessible, make a better you through improved health and environmental consciousness. What more could you ask for?

Go Slow:

If you need to begin gradually to adopt this new method of health improvement you can start things out gently.

Begin by simply splashing cold water on your face each morning.
Move into ending your morning shower with a cold blast right before you get out.
As you get harder (and braver) decrease the length of the warm part of your shower and increase the cold exposure duration.
Eventfully move to nothing but full cold water streaming down in your shower. Refreshing isn’t it!
On a side note: If you aren’t a morning shower kind of person, then take a cold shower at night instead. You will still receive the same benefits, and once the alertness factor has worn off, your body will be more relaxed and ready for a great night’s sleep.

Feel the Rush!

This exhilarating practice can make you feel more alive in so many ways. It may be hard to do at first, but don’t be afraid to test your mettle, and literally and metaphorically jump in! Ok, off you go! Turn that shower faucet on so cold that polar bears would gasp, shower and power up, and get ready to take on the world!

About The Author : Brian Bishop is a true health and nutrition enthusiast. He loves to read, watch and listen to anything about health. He is the best nootropics guide as he is always experimenting on himself for best results. Brian wants to share his knowledge so others can enjoy the benefits.

Christmas Diet Challenges

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June 1, 2017

Christmas Diet Challenges

Christmas is that one time of year that we have an excuse to eat and drink to excess but we soon pay the price of our overindulgence once the New Year arrives.

It is said that the average person consumes around 6000 calories on Christmas Day itself and most people gain around 5lb in weight over the holiday season.

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Here are some simple ways to still enjoy the festive period without worrying about piling on the pounds later;

Drink

Everyone enjoys a tipple at Christmas time but a large glass of wine equates to around 180 calories and beer contains almost 200 calories! So it’s easy to see why people typically gain weight over Christmas. If you don’t plan on having a teetotal Christmas consider swopping your bottle of wine for a small wine spritzer. A small wine spritzer mixed with soda water only contains 90 calories. Lower calorie beers and spirit and diet mixers provide around 60 calories.

Eating Out

Whether it’s for the Christmas work party or just a family affair, Christmas is one time of year where we probably eat out in restaurants a lot more than we usually would. This temptation leads us to choosing unhealthier options. Go for a smaller plate version, this means you still get to enjoy the food but with a lesser portion this means you consume fewer calories. Swop your glass of wine for a glass of water once dinner arrives, this will help to fill you up so that you eat less and you may even want to skip dessert!

Snacking

Our cupboards are usually full of sweets and treats at Christmas time which is bad news for our waistline. Consider choosing to leave out snacks such as unsalted nuts, plain popcorn and dried fruit in easy reach and keeping the more high-calorie snacks in the cupboard until Christmas day. Sugar-free sweets and organic dark chocolate is a healthier way of getting your sugar fix without bumping up your daily calorie intake.

Christmas Dinner

Few of us want to skimp on Christmas dinner, this is one meal we say you should go ahead and indulge yourselves in but there are a few ways to make your Christmas dinner healthier;

If you’re having turkey, don’t add any butter or oil and try to avoid eating the turkey skin, this contains the most fat. If you plan on making gravy from the leftover juices, pour into a jug and skim off the fat beforehand, this will help to reduce the overall fat content in the gravy.

If you want to be really healthy, swop or cut down on the amount of roast potatoes for root vegetables such as parsnips, celeriac and beetroot.

After Dinner

Don’t allow yourself to fall asleep in front of the telly after dinner, why not go for a leisurely stroll for family to burn off some of those excess calories. Not only will it leave you feeling revived, the fresh air and exercise will ensure you get a good night’s sleep when the Christmas celebrations are over.

Consider Using An Appetite Suppressant

An appetite suppressant such as Adiphene can really help prevent that unwanted post- Christmas weight.

Adiphene is a unique all in one formulation that contains 3 fat metabolizers, 5 stimulants, 2 thermogenic boosters, and appetite suppressant and a fat binder.

Let’s look back at how it will help you with your Christmas diet challenges!

The appetite suppressant is going to help you eat smaller portions of your favourite Christmas foods and reduce snacking.

Then there’s the fat binder which will help reduce the amount of fat absorbed and stored on your body from all those roast potatoes, sausages and Christmas puddings.

And the other ingredients will help boost your metabolism end encourage your body to burn off calories and fat as well as giving you extra energy to get off your sofa and get out for that post dinner walk.

Just 2 tablets a day, 20 minutes before a meal can help your tackle all main problems of dieting.

Best Foods for Muscle Building

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May 31, 2017

Best Foods for Muscle Building

Powerful musclesareprobably the desire of every guy out there.However, it is no easy task building them. Success comes from the perfect combination of consistent training and the appropriate diet. It is advisable that your diet is rich in protein, which is one of the most indispensable natural substances for building muscle. Here are the top 10 best foods for packing the biggest protein and nutrientpunch, and they will make your workout in the gym much more effective.

Chicken breast

In a protein race, the champion mayjust be chicken, a common and inexpensive food. For every 100 grams of chicken breast, you get 30 grams of protein with a low fat content.The consumption ofthe protein and amino acids in chicken has a positive effect on the brain too, and enhances mental alertness, reduces anxiety and stress as well as improves blood pressure and heartbeat. Moreover, there are many different ways to prepare chicken, so you’re sure to find a dish to suit your taste.

Beef

Coming a close second to chicken breast, beef also has a high protein content, with 27 grams of protein in every 100 grams of beef. Beef isrich in magnesium and zinc, which are both crucial for protein systhesis. The secret ingredients placing beef in the top 10 areammonia acids. Ammino acidsare vital for strengthening your muscles, and they are highly concentrated in beef, more than in any other foods. In addition, the vitamin B12 in beef also plays a role in the process of transfering oxygen to muscle tissues, causing the amino acids to supply enough energy for high-intensity activities.

Salmon

When it comes to buildingup your muscles, salmon crushes the competition. 100 grams of wild salmon contains 25 grams of protein. Besides this, salmon is rich in omega-3 fatty acids, which work to reduce the risk of muscle protein breakdown after exercising and to improve muscle fibres. As a bonus, the omega-3 and vitamin D in salmon are the mainnutrients required for enhancing your eye-sight and ensuring healthy brain development.

Almonds

Almondsare relatively high in protein, with 100 grams of almonds containing nearly 21 grams of protein. At the same time, they are also a good source of vitamins and minerals, one of them being magnesium, which is regarded as most valuable in the process of energy metabolism, blood pressure maintenance, and protein synthesis.

Oysters

Oystersare a premium and expensive seafood, nonetheless, many people do not regret spending the money required to make oystersa part of their diet. A variety of nutrients actually make them good value for money. 100 grams of oysters contain up to 20 grams of protein. Oystersalso provide more zinc than any other food. Zinc contributes to a healthyimmune system, helping it produce antibodies for protection against infectious diseases, and also helps with keeping testosterone levels balanced in men.

Quinoa

Quinoa is respected as “the mother grain” in South Ameria. Where does this name come from? It is derived from its phenomenal nutritional value. Quinoa contains more protein than any other grain. A 100-gram serving of quinoa packs14 grams of protein. The protein quinoa provides is complete, with all nine amino acidtypes, of which lysine is vital for muscle maintainance and repair. Furthermore, quinoa has more calcium and iron than rice or wheat, and more fibre than any other cereal. The quinoa grain is surrounded by saponin, a bitter substance preventing animals or insects from eating it.As a result, quinoa is superclean as it can be grown without using pesticides. Because quinoa does not contain gluten, it is easy to digest and suitable for all ages.

Eggs

Egg are known as a rich source of high-quality protein. It is estimated that 100 grams of eggs contain 10.8 grams of protein. Eachegg is packed with about 2.7 grams of protein in the yolk and 3.6 grams of protein in the white part. Moreover, eggs are arich source of vitamins ( A, D, K, B1, B6,…) and minerals (zinc, copper, iron…), which are benefical for all parts of your body. Many people are afraid of the high amount of cholestrol in eggs. Yes, one egg does containabout 213 milligrams of cholestrol, but new studies have shown that the cholestrol in eggs is not a cause of high blood cholestrol. Saturated animal fat is the mainculpritresponsible for that. It’s therefore recommended that, instead of avoiding eggs, you lower your consumption of saturated fats and eat eggs freely. They can be enjoyed many different ways- boiled, poached, in an omelette, or scrambled. They’re a quick, healthy, easy meal option when you’re in a hurry.

Sweet Potato

80% of a sweet potato consists of carbohydrates, which are also critical for providing an energy source when building muscle. 100 grams of sweet potato contains just 2,7 grams of protein. Sweet potatoesare a great snack for anyone who wants to lose weight, because they contain minimal fat, have a satisfying sweet taste, and will keep you feeling full for longer.

Chocolate Milk

Many people think that milk is just for children, however, adults can also benefit from this animal food. Throw carbonated drinks away and pick up chocolate milk instead.It has several beneficial nutrients and is a great post workout recovery drink, as it contains proteins for muscle repair, and carbohydrates to replenish energy. The caffeine in the chocolate to boosts the carbohydrate uptake to your muscles as well. It is so easy to prepare,not to mention delicious.

Pineapple

How amazing! The last place on our list belongs to one common fruit-the pineapple. Maybe fruits are not what you think of when you’re trying to build muscle, but pineapple is an exception. Pineapple contains good amounts of vitamin C,and also bromelein which helps to reduce muscle inflammation, enhance immunity, prevent cancer, and improve bowel health.

In conclusion, there are a variety of healthy foods for use when building muscle bulk and strength. When looking for the top foods for these purposes, keep in mind nutrients such as protein, carbohydrates, vitamins and minerals, which are essential for all human beings. Plus, the ten top foods we have listed should always be on your list to help you on your journey to becoming toned and fit. They are worth tryingin combination with your training program. In a short time you shouldsee remarkable results.

Author Bio

Richard Clayton

I’m an owner of a small gardening shop and a lawn care blog. I love gardening, especially lawn care. I can spend all of my free time taking care of my lawn and discuss about lawn care experiences with my friends, who have the same hobby as me. My web site is a playground of us, where we can discuss everything about lawn care techniques.

7 Most Outstanding CrossFit Diet Plans

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May 30, 2017

Most Outstanding CrossFit Diet Plans, 7 Most Outstanding CrossFit Diet Plans For 2017

Since its creation in 2000, CrossFit has garnered a huge amount of attention and praise from health and fitness enthusiasts. This regimen combines elements from the Olympics, interval training, weightlifting, calisthenics, and gymnastics among others.

CrossFit is primarily a high-intensity strength and conditioning fitness regimen that aims to improve the overall fitness and performance of its practitioners. It targets improved performance in some specific areas: strength, stamina, power, speed, flexibility, agility, coordination, accuracy, balance, and respiratory endurance.

7 Top CrossFit Diet Plans

However, a high-intensity exercise regimen is not the only requirement for sculpting strong, lean muscle and sustainable weight loss. Another vital component is diet. Fitness experts recommend a protein-rich diet is a perfect accompaniment for successful CrossFit training. Not only does protein provide adequate energy for your workouts, but it also helps build up lean muscle mass and stabilize blood sugar.

A good diet will also decrease the chances of you getting an injury during training.

Below are seven of the best CrossFit diets to help you do all this and more while helping you achieve your peak performance:

1. The Paleo Diet

The Paleo Diet is all about changing our eating habits to what ancient man would have eaten. That means consuming none of the processed or refined foods.

Instead, people on the Paleo Diet are encouraged to eat a lot of meat from fowls such as chicken, turkey, and duck. Wild fish meat is also recommended. Other great food options for this diet include eggs, green vegetables, natural oils, fruits, tubers like sweet potato, and nuts.

The Paleo Diet eliminates processed foods, carbs, and sugar from your meals, forcing the body to burn fat for energy in a process known as ketogenesis. This, in turn, allows you to lose weight faster while protecting and building up lean muscle.

Many people consider this diet to be the best meal plan while you are in CrossFit training. It helps you get in shape, lose weight, and build up lean muscle, all the while allowing you to eat until satiated and without counting calories.

So, does the Paleo Diet work? Consider this: early societies were built on hunting and gathering. When agriculture was discovered, and we shifted from wars to wars a more agrarian society, the man started becoming more dependent on grains. The result? 33 percent of Americans are obese, with a further 66 percent considered overweight. Something is clearly not right.

What Paleo does is bring you back to how your body is biologically designed to eat. This allows you to start living healthier, as well as tap into an unmatched potential of physical performance.

2. The Zone Diet

The Zone Diet focuses mainly on controlling the body’s hormonal balance. This is important because your hormones impact how your body functions. They influence wellness components such as body composition, blood chemistry, and energy use among others. The foods you eat act as a drug, because they cause either positive or physiological changes in the body.

This diet is not about cutting out certain food groups from your meals. Instead, it focuses on balancing your consumption of proteins, with preference given to natural, lean meats; carbohydrates, especially those with a low glycemic load like vegetables and fruits; and fats.

The right balance of these components helps control three hormones that are most influenced by diet: insulin, glucagon, and eicosanoids. In turn, the diet ultimately helps you shed fat, stabilize blood sugar levels, and inflammation.

The only downside to this diet plan is that it is quite rigid. You have to weigh, measure and plan your meals quite extensively because each is organized in blocks. However, it is also quite popular with CrossFit athletes.

3. The Danielle Sidell Diet

One of the best things about nutrition in the CrossFit world is that many of its top athletes put in a lot of work to help other enthusiasts. This leads to successful athletes coming up with unique diet plans specifically geared to CrossFit training. One such meal plan is the Danielle Sidell diet.

This diet is designed for people who want to lose weight but have a very healthy appetite. It involves eating a lot of lean meats, eggs, and bananas while staying away from vegetables that can cause bloating such as spinach.

However, this meal plan ultimately encourages athletes to listen to their bodies. It is about eating what has been proven to adequately fuel your body through CrossFit workouts.

4. The Primal Diet

Like Paleo, the Primal diet focuses on bringing people back to a healthier way of eating. It also follows a protein-rich, low-carb philosophy to manage body weight. The only difference is that the Primal diet allows the consumption of dairy products like Greek yogurt, butter, cream, and cheeses. However, the key to this diet is moderation.

5. The Ketogenic Diet

This is another great protein-rich, low-carb meal plan that helps CrossFit athletes with weight loss and muscle mass. It is proven to change your body’s metabolism, shifting it from burning carbohydrates for fuel to burning up fats.

The Ketogenic diet shares a few similarities with the Zone Diet in that it uses percentages to regulate how much of a particular food you can eat. Specifically, it allows you to consume between five and ten percent of calories from carbohydrates, 20 to 25 percent from proteins, and 70 to 75 percent from fat.

This diet is a pretty straightforward meal plan. It also seems to let you eat more kinds of food, and provides more flavorful options than the Zone and Paleo diets. However, it is not suitable for people who have certain medical conditions like a history of kidney disease, or those who have undergone gastric bypass surgery.

6. The Eat This, Not That! Diet

Fitness magazine Eat This, Not That! developed a broad diet plan that mainly focuses on increasing your protein consumption. This diet was formulated with people who want to lose weight in a healthy way in mind. Increase your intake of protein sources such as lean meats, vegetable proteins, natural oils, nuts and seeds, sweet potato, eggs, oatmeal, peanut butter, and bananas. Supplements such as whey protein should also be part of your post-workout routine. Conversely, stay away from high sugar carbohydrates, processed or fried foods, and alcohol.

7. The Brooke Ence Diet

Brooke Ence is another successful CrossFit athlete who developed a meal plan for people who may have discovered that other diets do not work well for them. She advocates for the consumption of cereal grains such as oatmeal and processed meats like bacon. This diet also includes eggs, vegetables, caffeine, daily protein shakes, and plenty of water. However, counting your macro and basing your diet on meeting your body’s needs is the best kind of diet to follow.

Conclusion

Out of the numerous diet plans available today, it is important to go with the one that works best for you. Choose a diet that meshes well with your lifestyle as well as your fitness goals and ensures you get your best performance with CrossFit.

Bio: Olivia writes on health and food at Everynutrient.com! She’s written a whole bunch of articles that have to do with health and fitness foods for people from all walks of life. Her articles have been published on several health and fitness websites. Every Nutrient focuses on effective changes that you can make to live a healthy and fulfilled life!

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Fastest Weight Loss Secrets You Have to Read it Now

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May 27, 2017

Fastest Weight Loss Secrets, Fastest Weight Loss, Weight Loss Secrets Fastest Weight Loss Secrets You Have to Read it Now

Would you like to know how to lose weight fast? Well, you are not the first person who would like to know the answer to that and you will not be the last person either. The answer to the question how to lose weight fast? Has been an eternal quest for a lot of people. If only finding out the answer was easy! Everybody wants to have a magic button or a pill that easily and quickly solves this problem. Wouldn’t that just be great?

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Let’s just imagine for a minute that you have a party or a reunion or any other event coming up in a couple of weeks time. You have just the dress for the occasion but it is a little too tight. You would have to lose about 8 pounds to fit into that dress comfortably but don’t know how to lose 8 pounds in 2 weeks. We are not interested in a long term diet and health plan that brings results only months later. We are looking for something that works really fast. There are methods out there that can help you with that.

The cabbage diet is a solution that has worked for people wondering how to lose weight fast. The fundamental idea behind this is that you take in soup made of cabbage and other greens or vegetables. This kind of diet has been termed a negative calorie diet. It is called this since the food that you consume is supposed to consume more calories to break down than they actually provide. Want to know more?

You would take in all the soup you want to on the very first day. Then on the following days, you would be including more in the diet. But you must understand that this is only to be followed for a very short time and not for too long since it is not healthy. That is one method to follow for people who want to know how to lose weight fast.

You might also want to consider the slim fast diet plan. This is another diet that works in the short term and there are plenty of TV ads featuring sports players lose weight with this plan. You would have to replace your regular food with shakes and these are low calories shakes. In addition to this, you would also have to follow an exercise program. If you want to know how to lose weight fast, then this diet plan is something that you might want to follow.

If you think you will starve if you reduce the amount of food you are going to take in, then there are protein bars and other snack products that would help you deal with that. When you follow the slim fast diet you should be able to reduce some weight pretty fast and you could also keep it off if you want to with proper exercise.

Take it easy and just sit up on the edge of your seat and take notes… today your weight struggles end.

Some things have shockingly advanced weight loss properties. They can actually trigger a hormonal change in your body… Commanding it to chew through loads of fat with absolutely minimal effort. With little exercise. No hunger. No food cravings!

Here’s a list of the top five of these things. I call it the top five fastest weight loss secrets you can easily use for instant results:

Carb Timing

Bar none… you must eat carbohydrates to lose weight. The trick is learning how to eat them at the CORRECT times.

You can master it with this low carb diet secret I call “carb-timing”.

Hint: Avoid… at all cost… starchy carbs like pasta and fruit in the P.M. hours.

Grazing

Have you ever seen a fat animal living in the wild?

Dogs and cats get fat because they are domesticated… they eat as we do.

Wild animals graze throughout the day. Many meals. You must eat at least 5 to 6 meals each day. Eating seven, eight or nine small meals can turn your metabolism into a fat blazing inferno!

Eat organic

When you eat food… it triggers an overflowing amount of chemical reactions in your body.

These reactions determine the amount of “abnormal” fat you store.

If you eat heavily refined food loaded with additives, preservatives, growth hormones, and other “man made” trash… then you are pretty much certain to have stubborn abnormal fat plastered to your waist, hips, stomach, thighs and other areas.

The bottom line… eat organic.

It is among the most important of the fastest weight loss secrets.

Exercise

Look. This does not have to be the dragged-out, dripping sweat hell session that most make it out to be.

Work smarter… NOT harder.

That means to exercise in the morning before you eat. This will cause your body to burn much more of your stored fat. Hey… just makes weight loss easier.

Eliminate sugar

Refined sugar is the single greatest lard-producing substance on the planet.

It is responsible for more abnormal fat deposits on your body than anything… I mean anything… else.

The most common forms are high fructose corn syrup, corn syrup and the like. Soda, bread, candy, cereal… These are all containers for this image-destroying substance. But there are many others.

Stay away if you want to get thin… period!

So there you have it. The top five fastest weight loss secrets we’ve ever discovered. Hurry on, set your small achievable goals that will build your self confidence, and improve your health right now. Good luck!

Healthy Weight Loss in Order to Live Well

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May 27, 2017

Healthy Weight Loss in Order to Live Well

If you have been eating junk food and not exercising for a long time and want to lose weight healthily, then in order to reclaim your health what you need to do first is to examine your diet and fix it. It isn’t that complicated. Just drastically reduce or eliminate the intake of junk foods, carbs, and sugars. If you do this, you are well on your way to lose weight healthily.

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If you are like most people, a major part of your diet consists of processed foods, junk foods, and other high-calorie foods that are devoid of any nutritional value. The best thing to do would be to make changes to your diet by dropping the amount of junk food and processed food you are eating and make sure that you include a lot of vegetables, fruits, and natural food. This is the most effective way to lose weight healthily.

If you think changing your diet completely is going to be too difficult a change to make, then make the changes one step at a time. Keep reducing the amount of junk food and increase the amount of natural food in your diet. If you do this, you can improve your health, lose weight, and have several other health advantages over the long term.

You don’t have to turn into a raw food maniac. Just make sure you have a well-balanced diet. That is the only way to have a healthy lifestyle. Just continuing to keep your bad diet and trying to lose weight healthily by just exercising is of no use at all. You are just wasting your time. You need to make sure that you are focusing on your diet and as well as exercise.

Like mentioned earlier, your overall health would improve as a result of changing your diet to include more natural foods. Lose weight healthy is just one of the benefits you would be getting from following this.

Listed below are foods that are recommended to be included in your diet:

Apples, Berries, coconut, Grapes, Melons, Cabbage, Broccoli, Greens, Spinach, and other wholesome natural food.

Make sure that you include sources of fiber, vitamins, and a little natural sugar. Don’t go overboard on the natural sugar. Include more vegetables than fruits. Certain natural foods help you lower your cholesterol and control blood pressure. They also help you craving for food and reduce your hunger. This way, you don’t have to eat as much and can lower the quantity of food you take in.

It is important that you make sure your food also contains vitamins and other body minerals like potassium. Certain vegetables have vitamins, calcium, and cancer-fighting abilities.

If you typically eat a diet full of foods that are high in fat or simple carbohydrates, then finding some healthier alternatives will help you to lose weight. Instead of eating bread, kinds of pasta, and cereals made with white flour, try the whole-grain varieties they are much lower in sugar and have more nutritional value. You can lower your fat intake significantly by making some minor changes such as eating egg whites and discarding the yolk, making salad dressings with low-fat plain yogurt instead of mayonnaise, and using a light butter spread in place of regular butter. Vegetables are also an essential part of a healthy diet.

Do you agree that greens are really good for your health? At least I think so. They help you lose weight healthy and also have numerous other benefits that make it a must in your diet. They help in cleansing the blood and remove toxins from the body. They also help remove the excess fat that has been accumulated in the body and hence lose weight healthily. Greens are also rich in iron. These types of foods burn fat by increasing the metabolism rate.

Besides of what being introduced above, here are some tried-and-true ways to lose weight quickly without the potential risk of harmful side effects:

One of the simplest ways to begin your weight loss journey is by increasing your daily intake of water. When the body doesn’t receive an adequate amount of water on a regular basis, the frequency of urination slows down as the water stores in the body are preserved. This leads to bloating and water weight gain, sometimes in the amount of 3 to 4 extra pounds. If you get in the habit of drinking 8 full glasses of water every day, your body will continually release the excess that it doesn’t need, and water weight will fall off rapidly. Many people find that they don’t need to change their eating habits drastically to lose some weight if they are diligent about drinking lots of water.

Another way to lose weight quickly is through regular exercise. Exercise is not only great for keeping your heart healthy, it also raises your metabolism and allows the body to burn more calories. It’s not necessary to go overboard and exercise 7 days a week for 6 hours at a time in order to lose weights tart by working out 3 times a week in half-hour intervals, and increase the frequency and duration as you adjust to the routine. There are many types of exercise that are easy for beginners, such as brisk walking, light aerobics, joining a dance class, and swimming. Consistent exercise should result in a gradual and healthy weight loss of one or two pounds per week.

When trying to lose weight naturally and safely, keep in mind that it’s fine to indulge in a craving every so often. As long as you generally drink enough water, get regular amounts of exercise, and eat nutritious foods, you will have a great chance of shedding excess weight and keeping it off.

9 Steps to Choosing a Quality Dental Clinic

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May 26, 2017

9 Steps to Choosing a Quality Dental Clinic

Research states that the second painful ache after chest pains is tooth and gum pain. This fact is enough to alarm any person facing dental problems. Also, any person faces dental problems at least once at some other point in life. Whether you are old or young, dental health is something you cannot ignore. So, choosing a good dental clinic is a must to ensure healthy teeth. People get dental treatments from shabby dental clinics and suffer pains from improper implantations or diseases due to unhygienic instruments.

There are several tips one can use to ensure to find a good dental clinic:

1. Look for referrals: This is one of the best ways to know the reliability of a dental clinic. If a dental clinic has a lot of happy and satisfied customers, that says a lot about the quality of the services provided. Ask your colleagues, relatives, and friends to suggest good dental clinics according to the best of their knowledge. While you are looking for referrals, ensure that you do not fall for flashy advertisements.

2. Check the reputation of the dental clinic online: Never underestimate the power of the internet. Looking for referrals online is a really good idea as you may get several authentic reviews. If there are negative reviews about the dental clinic online, they probably are true and if the reviews do not satisfy you, you may contact a former patient to provide you with an authentic assurance that the clinic is reliable. If you own a dental practice yourself, here’s how to create a professional dentist reputation management.

3. Visit the facility once: Go for a short consultation visit. The ambiance of the dental clinic would tell you a lot about its quality. A good and reputable dental clinic has an aura of cleanliness and calmness. Look around to see if the clinic appears to be neat and clean and well maintained. The hygiene habits of the clinic can easily be evaluated during such small visits. If you find even a shred of untidiness, you should cross out the clinic off your list. The neater the clinic is, the cleaner it is and a neat clinic would make you feel at ease, unlike an untidy one.

4. Interview your dentist: Ask all the required questions when you go for a short consultation. Do not hold back from asking questions. The following are some basic questions to be asked:

A number of years in practice.
Various treatment options provided.
The technology used to treat.
Charges for each treatment.
What kind of dental treatment procedures the doctor specializes in
Any insurance offered and related schemes etc.

If you get satisfactory answers to all these questions, you can be more confident about the quality of the clinic and its services and you know what to do if the answers do not seem to be valid enough – Cross out that clinic and find another dental clinic.

5. Check whether they are well equipped with modern equipment: Ask the attendant about the methods of all the dental treatment conducted at their dental clinic. Search online for the methods used presently around the world for the same treatment. If both these pieces of information match, you would know that the dental clinic you are planning to be a patient at is well equipped and thus you can be assured of getting the best treatments. Primitive dental methods tend to be less reliable and are more painful. So, it is essential that a dental clinic can provide you with treatments using the latest technology.

6. Check the guarantee and terms provided by the clinic: Most dental clinics provide a guarantee on their treatments. Ask the details about it and compare it with several other dental clinics to ensure you are getting the best deal along with a top-quality treatment. If a dental clinic fails to provide you with a guarantee on its treatment, you probably are looking at a clinic that provides low-quality treatments.

7. Make sure the dental clinic provides all types of dental treatment procedures: See to it that the selected dental clinic is a one-stop-shop that can provide a comprehensive range of treatment procedures including everything right from root canal treatments, dental implants, bone augmentation, crowns, bridgework to CT scan analysis. Ideally, the dental clinic should have an on-site laboratory. But this is the case for huge dental clinics. Smaller clinics do not have on-site laboratories.

8. If the prices are too good to be true, they probably are: If a particular clinic provides treatments at an extremely low rate, there is something fishy. Dental treatments are costly and so price alone should never be the deciding factor in choosing a dental clinic. Poor quality workmanship will be more expensive in the long run. So, never get lured by low costing treatment offers.

9. Never take hygiene lightly: Hygiene should be the primary concern for any type of clinic. Dental clinics are not an exception. Make sure that any dental clinic you visit, has hygiene on its top priority list.

All these above points are keys to choosing the right dental clinic is a key to better oral health.

Guide to Natural & Low Carb Fast Foods for Weight Loss

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May 25, 2017

Changing your diet can be the hardest and most dreadful thing you are forced to do to lost weight! And sometimes it is the last thing on your mind to do when you start on the journey to weight loss. Of course, food is an essential part of our lifestyle, and so it is next to impossible to stop eating the foods you have been eating your whole life.

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So what should you eat? You have to figure out what is good for you; some people may like to stay away from carbs altogether to sheds the pounds, but others may like to consume low to moderate carb fast food to keep their palette satisfied.

The good news is that in addition to naturally found fruit and vegetables, eating your favorite fast foods with healthy alternatives to high carbs as bread and mayonnaise will not hinder your way to weight loss. You can satisfy your cravings by having a “cheat” or “YOLO” meal – ideally only once or twice a week – so fast food lovers don’t have to worry!

So here we give you a combination of natural foods such as the top 5 vegetables and fruits that are good for weight loss, followed by healthier and low carb alternatives to your favorite fast foods. Remember that weight loss is a journey and can be achieved only through a complete diet and exercise plan.

Top 5 Fruits and Vegetables for Weight Loss & Health

The top 5 foods that you should incorporate in your diet plan for your best body – both inside and out are provided below:

Green Beans

Consuming green beans and other fiber-rich foods will prevent weight gain and help you in weight loss without the need to do on diets. The Journal of Nutrition reports through research that women who ate more fiber, in general, lost more weight than those who ate less. This research comes up with the perfect formula for weight loss: increasing your fiber intake by 8 grams in every 1,000 calories consumed resulted in reducing 4.5 pounds during the study.

One cup of green beans contains about 44 calories, 8 grams of carbohydrates, 4 grams of fiber, and provides you with an excellent source of Vitamin K, C, B2, and iron (see more at http://www.whfoods.com/genpage.php?tname=foodspice&dbid=134)

You can cook green beans with proteins such as beef and fish, but you can also easily consume them on your own. All you need to do it sauté green beans in salted boiling water until they are bright green and tenderly crisp and then cook them in a skillet over medium heat with red pepper and garlic for about 5 minutes and you have your green bean dish!

Salmon

This fish is rich in Omega-3, which not only works wonders for your skin but also boosts your metabolism. Also, it protects against UV damage and protects your blood cells from deterioration due to various illnesses and conditions. All you need is as little as 5 ounces of salmon every week to reap its health benefits. A fillet of grilled salmon has only 155 calories but has essential antioxidants, Vitamin B6, B12, D, and protein (see more at https://www.bbcgoodfood.com/howto/guide/ingredient-focus-salmon)

Grilling salmon is probably the easiest to cook amongst all proteins. You can do it in three simple steps; all you have to do is follow this no-flip technique, and you will cook the perfect grilled salmon every time! First, prepare a salmon fillet by rinsing, drying, and taking out the pin bones, sprinkle some salt and pepper and brush with oil. Heat a grill and place the salmon fillet skin down for 10-15 minutes and enjoy your fish!

Blueberries

You can mix and match with so many options – red raspberries, strawberries, blueberries and eat them with a cup of yogurt for breakfast or an afternoon snack! With only 42 calories, this healthy berry will provide you with fiber, potassium, iron, Vitamin B6 and C, and lower bad cholesterol. You can also make a yummy smoothie concoction as a post-workout pick-me-up if you don’t like eating the whole fruit!

Watermelons

This yummy summertime snack is only 40 calories per cup and has attracted the attention of health experts and dieticians across the world. The fruit is virtually fat-free, has unlimited antioxidants and the highest amounts of lycopene which is a phytonutrient that triggers extremely healthy reactions within the body. So, this summer load up on the watermelons without worrying about your weight!

Tomatoes

Eating Vitamin C-rich foods such as tomatoes is the secret to ageless skin. With only 18 calories per 100 grams, it can boost collagen with keeps your skin youthful; tomatoes are indeed the fountain of youth containing high antioxidants, Vitamin A, C, and E, and all four carotenoids: alpha and beta-carotene, lutein and lycopene which have immense health benefits. Tomatoes are virtually used in all types of cooking in Asia and the Mediterranean and can be eaten raw in sandwiches as well. See more nutritional information and recipes at http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2682/2

Eating the above or even other naturally found vegetables and fruits can benefit you immensely in hundreds of ways: not only will they improve your health, but also make it easier to lose and maintain your weight. So start incorporating these into your diet from today!

The Best Low Carb Fast Foods for a Healthy Diet Plan

But what if you are not ready to make the transition to healthy food from your current diet?

Here is some good news for you: you can still eat certain types of low-carb fast foods that you love without ruining your diet plan. You can also make these food combinations at home to modify the restaurant recipes to your low-carb lifestyle:

Sub in a Tub

A regular sub has over 50 grams of carbs, which are mostly found in the bread or bun, along with other ingredients such as mayonnaise. You can skip the bread and order your sub in a bowl! This dish originated from the popular US-based sub café Jersey Mike’s, but it is now available at any sandwich shop. You can ask for the mayo and butter to be replaced by olive oil and vinegar for the dressing.

KFC Grilled Chicken

Fried chicken can be unhealthy and fatty which contains about 8-11 grams of carbs per piece and can lead to a host of health problems. The good news is that now you can ask for grilled chicken at KFC and other restaurants, which have less than 1 gram of carbs per piece.

Lettuce-Wrapped Burger

Who doesn’t love a good burger? But the calorie and carb count can be a hurdle to one of our favorite fast foods. Get rid of the bun and replace it with healthy lettuce leaves. And you have a high-protein, essentially carb-free burger! You can add your favorite toppings such as cheese (1 gram per slice), mustard (1 gram per tablespoon), and mayo (less than 1 gram per tablespoon).

Buffalo Wings

This all-time favorite snack is fun and delicious but the bread and batter used to coat Buffalo wings, accompanying sauces such as barbecue and teriyaki can add a lot of unnecessary carbs. You can be particular about how they are prepared and order ones without batter or breadcrumbs.

Burrito Bowl

This is a complete meal made with meat, vegetables, rice and beans inside a large flour tortilla, which amounts to more than 100 grams of carbs. Mexican restaurants now give you the options of a low-carb burrito bowl minus the tortilla and other high-carb ingredients. For instance, you can order a burrito bowl of meat, grilled onions, bell peppers, and salsa, all of which will be less than 10 grams of carbs. You may also be interested in how long the tortilla can be stored, referring to the article here.

McDonald’s Breakfast Sandwich minus the bread

The Egg McMuffin and Sausage McMuffin breakfast sandwiches are very popular at McDonald’s worldwide. The breakfast meals consist of a muffin, an egg, cheese, and ham or sausage, which amounts to 29 grams of carbs. You can skip the muffin and easily reduce the carb content to less than 2 grams.

Conclude

This sure seems like a dream come true for fast food lovers! However, you must remember that weight loss demands some sacrifice when it comes to eating, so you must limit your fast food consumption – even if it is low carb – to at most 2 or 3 times a week. Or better still, find some easy recipes online and make your favorite fast food at home!

It is understandable that it is extremely hard to resist the temptation for yummy Buffalo wings or a burger while out with friends on the weekend. Even if you slip up, don’t be too hard on yourself. It is okay to mess up once in a while but don’t make a habit of it! Don’t feel too guilty and enjoy your nights on the town with your favorite low-carb fast food!

How Cannabis Topical Provide Relief For Sore Muscles And Pain?

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May 24, 2017

Cannabis Topical Provide Relief For Sore Muscles And Pain

The past winter, I spent most of my time resting on the bed as I was not well. As a result, my regular exercise routine was not an option for me. So, now when I have fully recovered, I have returned back to what I love doing the best hiking and boot camp, as a result, my muscles are screaming and have become sore and I feel constant pain.

My initial few days were quite agonizing and I can barely walk properly, the aching muscles leave me cranky. One of my friends suggested cannabis topical, but I was skeptical whether it will benefit me or not and it did prove beneficial to me. See how you can also be benefited.

What Are Cannabis Topicals?

Topicals can be defined as cannabis-infused balms, oil, and lotions, that easily gets absorbed through the skin and offers localized pain from soreness, inflammation, and pain. Being familiar with the fact that they are psychoactive and contain therapeutic benefits, patients prefer to pick them in order to enjoy the benefits of marijuana.

Various other transdermal new products are entering the cannabis market, including tingly lubricants and durable patches for both recreational users and patients. Different strain-specific topics make an effort to control certain cannabinoids and terpenes in chemical profiles similar to that of Blackberry Kush, Blueberry, Permafrost and all those other strains the processor desires to copy.

In addition to THCA, THC, CBD, and other cannabinoids, there are chances that the makers of the topical may choose essential oil and ingredients for additional cayenne, clove, and wintergreen.

How Do Marijuana-Infused Topicals Function?

Cannabis-infused lotions, balms, oils, sprays, salves, and various other transdermal methods are known to offer relief and the process comprises binding to a network of receptors known as CB2. Such CB2 receptors are found abundantly in our body and they either activated by endocannabinoids or phytocannabinoids such as CBD and THC.

Even if a topical contains active THC, rest assured it won’t encourage that feeling of “high” that you usually get from smoking or consuming cannabis. Most of the topicals, cannabinoids are not able to breach the bloodstream, they only enter the system of CB2 receptors. Transdermal patches do, however, transport cannabinoids to the bloodstream and may possess psychoactive effects along with increasing content of THC.

What Symptoms Do Marijuana-Infused Topicals Treat?

Around the world, patients choose topicals for localized pain relief, muscle soreness, inflammation, and tension, but anecdotal evidence has shown a wide variety of advantages from dermatitis, itching, headaches to cramping.

A THC-rub infused using peppermint and menthol is an ideal way to wind down from hiking or a strenuous workout session. If you are really looking to have relief from localized pain, you can try a warming balm having a combination of painkilling properties containing soothing and tingling feelings.

Different topicals will have varied advantages, but it depends on the way it is processed and also the ingredients used, so you can choose to experiment with different transdermal products to make out what actually benefits you. Mainly medical marijuana states are witnessing an increasing number of options for topical cures as time goes on and if you are suffering from inflammation & pain, make sure you have tried that. You will surely be surprised by what difference a single ingredient can make.

What Should I Use Topicals For?

It has been documented that cannabinoids do prove handy in the management of chronic pain because of their interaction with the endocannabinoid. However, research has also been done as far as the application of the cannabinoids transdermally is concerned.

As per the medical literature, since both cannabis-infused balms and salves are non-psychoactive in nature and also influence only the applied area, they are indeed the most effective application of cannabinoids in order to have relief from pain, inflammation, tension, and muscle ache.

While topicals, with high levels of CBD, can cure your physical pain, the topical use of CBD and THC amalgamation has shown relief from the central pain of multiple sclerosis. The topical application of cannabinoids can also bring you relief from arthritis pain and rheumatism.

Athletes, across the globe, are constantly on the lookout for the topical use of cannabis as it provides physical relief without making them too intoxicated while performing. Above all, it can’t be detected by World Anti-Doping Agency.

Athletics, in most cases, can lead to different wear and tear in the human body and exercise also comes in varied forms, from the oxidation of the cells to the tearing down of the muscles. Cannabinoids’ antioxidant properties do come in handy in the prevention of this oxidation and their analgesic and anti-inflammatory attributes can help you with overexertion and soreness of the muscles. There are various other methods in which the athletes can reduce their physical pain such as doing massage with cannabis-infused products or taking a CBD-infused bath.

As per research, enhanced activation of the endocannabinoid system assists in the regulation of the immune responses in the skin. This means that the topicals can prove helpful in the treatment of skin allergies. When we talk about topical applications of Cannabinoids, it has various benefits for the skin because of its wide variety of beneficial properties including – antibacterial, anti-inflammatory, and immunity-modulating.

Amazing Strength Training Exercises For Leg Day

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May 22, 2017

Amazing Strength Training Exercises For Leg Day, Exercises For Leg Day

The very mention of “leg day” could make quite a number of gym rats nauseous, nervous, or even break straight down to tears (I’m not talking about the happy ones here). True and gory as this may be, we should know that well-built legs are the key to overall body strength. Overall body strength means great muscle symmetry across your entire body. And great symmetry, my friend, equals that stunning physique we all toil so relentlessly for every single day at the gym. Besides, a jacked upper body with pencil legs isn’t exactly what most would call impressive.

Perks Of Indulging In Leg Days

What are some of the other benefits of leg day? Well, being the largest muscle group in your body, training legs does come with quite a few of the perks. For example:

You burn more calories working legs than any other muscle group. So, if you’re looking to get rid of that stubborn belly fat, leg day should be a huge part of your routine.
Hitting legs means greater muscle damage due to the sheer size. This causes the release of more recovery and growth hormones in your body which will aid in size gains for other muscle groups as well.

A Quick Anatomy Class

Not that I’m dying to bore you to slumber with a boring bio class, but understanding how the muscles work is key to hitting it right whenever you step into the gym. So, don’t worry, we’re just going to keep it simple and brief. Here’s a breakdown of the four major muscle groups in your legs.

Quadriceps (AKA Quads)

This muscle group makes up the front of your thighs and it runs from your hip joints to the knee. This muscle flexes the hip joint and extends the knee.

Hamstrings (AKAHammies)

These make up the backside of your thighs. They work by causing extension of your hip joint and flexion of the knee.

Glutes (AKA Butt)

These are basically those two round mounds you sit on. They are, of course, located on the backside of your hip bone, under your lower back. These muscles are used to cause extension of the hip joint.

Calves

These, as you probably already know, are located at the backside of your lower leg, under your knee. What these do is, basically the flexing of your ankle when you’re seated or standing.

The Divine Leg Exercises

Now that bio class is out of the way, let’s delve into the juicy core of this article with the knowledge we’ve gained. Now, for the purpose of this article, we have arranged the exercises as per the muscle groups we mentioned earlier. It will be up to you, my wise apprentice, to pick out what you need for a well-balanced killer leg workout.

The Quads

Front Squat

Place a straight barbell on a squat rack at shoulder height and load it up with weight (enough weight for you, of course).
Place both hands at the ends of either side of the bar and position your chin right above the bar.
This way, you’ll be right in the middle.
Then, using either a clean grip or cross-arm grip, get the bar on the front of your shoulders and squat away.

Fine tip: Keep your back straight throughout every rep and keep your feet flat on the ground. You can step also step on a 2-inch object by the heels to aid in mobility if you can’t get deep enough.

Reverse Lunges

Stand straight holding weighted dumbbells or kettlebells to your side with your feet spread shoulder width apart.
Take a big step back with your right leg while maintaining a good, upright posture.
Get your hips low enough to the point where your left thigh is about perpendicular to your lower leg.
Then, push off the floor through the heel of your left leg to return to starting position. Repeat with the other leg.

Fine tip: Leaning forward will shift a bit of focus to your glutes. So you can use this to your advantage, according to your situation. Also, to increase intensity, finish your reps on one leg before hitting the other and do not extend your knee to a lockout.

The Hammies

Romanian Deadlift

Stand straight with your feet no wider than shoulder-width apart with a weighted straight bar or dumbbells in your hands rested on the top of your thighs.
Slowly hinge your hips backward while keeping an arch in your lower back.
Keeping the weights touching your thighs on all the way down, slightly bend your knees and go as far as you can.
Hold the stretch for a while and push your hips forward to go back to the starting position.

Fine tip: Maintain an arch in your lower back the whole time and make sure the weight never loses contact with your thighs. Also, avoid using your lower back get to back to the starting position. Think about pushing forward with the hips instead.

Hamstring Curls

Pin on some weight on a hamstring curl machine and lay flat on your tummy on its bench.
Hook your legs underneath the padded bar and flex your knee, bringing your ankles arching toward to your butt.
Release tension in your hamstrings to go back to the starting position and repeat.

Fine tip: You can decide to flex your ankle to engage your calves as well in this exercise. Also, go fast on the way up and slow on the way down for a better effect.

The Glutes

Back Squat

Now, though this exercise places major emphasis on the glutes, it also engages the quads and hamstrings. To do this exercise, get a weighted straight bar on a squat rack, place your hands on both ends of the bar so you’re in the middle, and get your head under the bar to your upper back.

Make sure it is resting on the top of your traps for the high bar version. Stand upright to lift the weight off the rack and get squatting. Ensure that your knee never extends past your toes when doing this one.

Fine tip: Keep your lower back arched throughout this exercise and give your glutes a good squeeze at the top. Like the front squat, keep your feet flat and never raise your heel. You can also step on a 2-inch object by the heels for added mobility.

Donkey Kickbacks

Get down on all fours with some comfortable ankle weights strapped to your ankles. Extend your hip joint by lifting one leg up so that your thighs and lower leg are parallel and perpendicular to the floor respectively. Lower your leg to the starting position and repeat the movement with the other leg.

Fine tip: You can choose to hit one side at a time as opposed to hitting them alternately for added intensity. This way, you keep the pressure on the muscle, which will give you better results.

The Calves

Donkey Calf Raises

Bend over a table or bench with your upper back being perpendicular your lower body.
Place a 6-inch high object on the floor and step on it with the ball of your feet.
Get a friend to sit on your back for added weight and extend your ankle with your knees straight.
Get your ankle to full extension, slowly return to starting position, and repeat. This works the gastrocnemius (AKA gastrocs) part of the calf- that fleshy part right under the knee.

Fine tip: The calves respond better to higher rep ranges. So, make sure you use weights that allow you squeeze in 15-20 reps per set. Also, wearing nice, fitting ankle brace will do wonders in supporting your ankle and preventing any nasty injuries.

Seated Calf Raises

Place some weight on a seated calf raise machine and get on its seat.
Get your knees under the padding in front of the machine and place the ball of your foot on the stepping platform.
Now extend your ankle to push the padding upward with your knees.
Go all the way up and return slowly down to the starting position. This will work the soleus part of your calf – the area right below your gastrocs.

Fine tip: Like the gastrocs, you will also want to go with high rep ranges here for better results. And, again, ankle braces are highly recommended here to protect your ankles.

Conclusion

Well, there you have it. Eight divine exercises that when put together in the right sequence will give you an awesome workout. Since we are talking about strength here, it is recommended that you go with weights that allow you put in 3-5 reps as your point of failure.

However, experts say that it is always a good idea to throw in some hypertrophy sets of about 6-12 reps. Adding in higher rep ranges in your workouts will also help with your endurance.

Author Bio:

Nancy Moore is the founder and creator of Fitnessgrams.com. She created Fitnessgrams.com to be a haven for people looking to get fit, boost their health, lose weight, or improve their well-being. Here you will find experiences, workouts, information from the experts, healthy living tips, and tools to find well-being and balance.

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Omega 3: Benefits and Side effects

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May 20, 2017

What is Omega 3?

Omega 3 is considered an essential fatty acid, which is necessary for human health. Omega 3 fatty acids are found in fish, such as halibut, salmon, tuna, and other seafood that includes algae and krill, some plants, and nut oils. The human body does not have these essential fatty acids and has to obtain them through food. These essential fatty acids are also known as Polyunsaturated fatty acids (PUFAs), which aids to play a vital role in proper brain functioning, reducing the risk of heart diseases and works for the normal growth and development of the human body.

Types of Omega 3 Fatty Acids

There are 2 types of essential fatty acids – Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), which are primarily found in certain types of fish and offer protective effects on your heart. Flaxseed, chia, nuts, seeds, hemp, and a few other foods, on the other hand, offer Alpha-linoleic acid (ALA), which helps to deliver some of the big health benefits.

Also, ALA is converted into EPA and DHA in the human body at a very low ratio. In other words, even after consuming large amounts of ALA, the human body can only convert a relatively small amount into EPA and DHA, only when there are sufficient enzymes.

Benefits of Omega 3 Fatty Acids

Omega-3 fatty acids come with a variety of health benefits related to their anti-inflammatory properties including a lower risk of coronary heart disease and improvement in cholesterol. The health benefits of omega 3 fatty acids are immense and help in the effective treatment and prevention of several medical conditions. Due to such potential health benefits, fish oil, which is rich in omega-3 fatty acids, has become a popular supplement. Here are some of the most common omega 3 benefits, which provide help to some serious medical conditions.

Depression

Depression is one of the most common mental disorders in the world. Its symptoms include sadness, general loss of interest in life, anxiety, and lethargy, which is triggered by constant worry and nervousness. Several studies show that people who consumed omega 3 fatty acids regularly are less likely to be depressed. Also, according to the studies, people suffering from depression consuming omega 3 fatty acids in addition to their antidepressants noticed a greater improvement in symptoms than those consuming only antidepressants.

High cholesterol

Omega 3 helps to normalize and regulate your cholesterol triglyceride levels. People who follow a specific diet tend to have higher HDL (good) cholesterol levels, which promote heart health. Several studies show that fish oil supplements reduce triglyceride levels (fats in the blood). Walnuts are also rich in ALA that can convert to omega 3 in the body and lower the total cholesterol and triglycerides in people with high cholesterol levels.

High blood pressure

Several studies suggest that omega 3 fatty acids benefit to lower blood pressure in people having hypertension. As per several studies, consuming omega 3 capsules with 3 or more grams of fish oil regularly may help to reduce blood pressure in people suffering from untreated hypertension. However, any such dosage should only be taken under the direction of a physician.

Improve Eye Health

DHA is a type of omega 3 and a major structural component of the brain and retina of the eye. Lack of DHA can cause vision problems. So, an omega 3 fatty acid called DHA is a structural component of the retina of the eye. It may aid to prevent macular degeneration and can cause vision impairment and blindness.

May Improve Bone and Joint Health

Studies show that omega-3 can improve bone strength by increasing the amount of calcium in bones. This leads to a reduced risk of the two common disorders – osteoporosis and arthritis, the two common disorders that affect the skeletal system. Omega 3 fatty acids may also help with arthritis and assist in reducing joint pain and increasing grip strength.

Omega 3 Side Effects

Omega 3 is safe for most people if consumed in low doses (3 grams or less per day). Taking more than 3 grams per day might increase the chance of bleeding. If someone wants to take higher doses of omega 3 capsules, one should visit the doctor first. The doctor will be able to guide you with omega 3 supplements in your diet. Following are some other side effects of consuming Omega 3.

A fishy taste in your mouth
Fishy breath
Stomach upset
Loose stools
Nausea

High doses of omega 3 might even reduce the immune system’s activity, which reduces the body’s ability to fight infection. It can cause side effects including bleeding, bad breath, heartburn, nausea. So, it is highly advisable to take omega 3 more than 3 grams per day only after consulting with your health care specialist.

3 Ways to Have a Good General Healthy Body

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May 19, 2017

3 Ways to Have a Good General Healthy Body, Fitness Article

A healthy body is where a healthy mind resides. In the presented day world, if you want to achieve anything you should have a sound mind. In our modern world, works have become more related to the mind than the ones that demand physical strength. As a result, most of us have started to have a sedentary form of life in which we do not move a lot. This has caused a problem for humans in general. Obesity is a modern disease which is affecting humankind a lot for the past century. Although there is widespread awareness about AIDS and the harmful effects of smoking and drinking, people are yet to understand the ill effects of obesity.

A lot of children in the western world and developed countries are facing obesity-related health issues. Obesity is an indicator of an unhealthy lifestyle. Are you obese? Do you feel that you are overweight? Is your Body Mass Index higher than 25? If that is the case, then you have to actively seek ways to get back to a healthy lifestyle.

The human mind stumbles to process more than 3 information at a moment. So, let us look at 3 Ways to Have a Good General Healthy Body. This way, you will not be bombarded with information that you do not need or cannot process.

If you want to know the 3 Ways to Have a Good General Healthy Body, they are as follows.

CONTROLLING HOW MUCH YOU EAT & WHAT YOU EAT

Most people do not have control over what they eat. This is a very precarious situation in which people keep themselves. You should always be in control of what you eat. More importantly, you should have control over how much you eat. If you are going to eat foods that are good in large quantities, it is going to be harmful to you. For example, red wine is very helpful in maintaining metabolism. However, if you are going to drink your way to glory then you will face the adverse effects of alcohol.

Carbohydrates are energy-giving foods that you have to consume daily. However, you cannot eat the same without moderation. One of the most harmful effects of consuming carbohydrates in large quantities is that extra carbohydrates that you are not using immediately will get deposited in the adipose tissues of your body as fat molecules. This is what increases the fat content in your body. So, you have to take foods in moderation.

Proteins are better foods as they also provide the necessary energy for us but it is relatively harder to metabolize them. Moreover, these substances do not get deposited as fat molecules. This is why; most bodybuilders have a protein-rich diet, while they avoid carbohydrates.

Protein-rich foods are white meat, eggs, pulses, and protein shakes. The foods substances that are rich in carbohydrates are rice, wheat, bread, pizzas, pasta, potatoes, and flour and food items made out of these. Corn is an important source of food in the western world but even corn contains a lot of carbohydrates.

CONTROLLING WHEN YOU EAT

Thirdly, even if you choose the best foods for you and eat them in moderation, there is a high chance that it might affect you if you are not eating them at the right time. Consuming foods after 20:00 hours is generally not prescribed. However, due to lifestyle changes, we end up eating after that or even late in the night. Late night parties and team dinners extend beyond these times. This results in an imbalance in the amount of energy that we need and the number of calories that we consume. While we need a lot of energy in the morning time and during the afternoon, we end up eating very little at this time, due to the pressures of work. On the other hand, during the night our calorie needs are very low as we are more in an inactive state. This inversion of need and supply will cause you to starve for the whole day. This will make your body feel that there is a lack of food and energy in the environment and your body will store the food for the future as soon as you eat. As you eat a lot of food at the night, you will not be able to use the extra calories. They get settled as fat in your body.

Apart from the above said important steps in maintaining a healthy body, you need to do the following also.

Having a positive outlook is the most important one of the 3 Ways to Have a Good General Healthy Body. A positive outlook towards life is very important for you to have a healthy life. If you are going to think negatively about everything, this will have a very bad effect on your body. So, always have a good positive approach towards life.

IMPORTANCE OF EXERCISE

One can never fully stress the importance of exercise in regular life. Exercising every day morning for 30 minutes helps us to regulate the blood flow which keeps our body well oxygenated. This boosts the body’s metabolism of our body. When every muscle is worked out every day our body muscles get stronger and our body parts will be more flexible. Even if you are strong, if you cannot do what you wish to do, then there is no point in being strong.

Also, exercise reduces excessive fat deposition in our bodies. Sweating during our body activities eliminates excessive salts from our body. Exercises detoxify our bodies from the chemicals and toxins.

Lower body fat and salt protects us from diabetes and reduces heart attack risk and keeps our body healthy. Our daily activity strengthens our bones, which reduces the risk of arthritis.

Regular exercise helps in maintaining the right blood pressure and it decreases the stress hormone, cortical from being secreted in large quantities. This ensures that we are in a good mood throughout the day.

We hope that this article about the 3 Ways to Have a Good General Healthy Body has been of use to you.

Author: I am James David, A student of Medical Science. I have been experimenting with the use of different medical products for 4 years and have enough knowledge of a lot of medical tools. I share my reviews o the Top 10 best list.

Reduce Your Stress to Get Rid of Dental Problems

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May 18, 2017

Reduce Your Stress to Get Rid of Dental Problems

Like other health issues, dental problems can also be rooted in mental stress. If this does not sound familiar to you, you can always consult your dentist for this. Overthinking and tension lead to mental stress. Work pressure, financial problems, personal problems, and such can lead to many oral diseases that most people are not aware of. Many people can’t find the actual reason behind oral issues, but sometimes it is not the cavity or acidic food, but just stress that makes your teeth ill.

It is obvious that stress and oral health are peas of the same pod. Stress also takes various indirect paths to affect your dental health. People who are under stress often tend to neglect their oral hygiene routines. It is considered that when one has so much going on, it would be hard to remember and focus on mere things like brushing and flossing correctly. Stress is also a reason for a poor diet. One tends to increase the intake of sugary and carbohydrate-laden foods that promote tooth decay while in a state of depression. There are many dental diseases that occur due to stress. Here is a small list of your information.

Gum Disease

If we follow the dentist, many dentists believe that gum problems are directly related to mental stress. Many doctors say that overthinking or mental pressure can harm your gums directly. The more you are tensed more the gums will be affected. Studies have shown that long-term stress also affects the immune systems and thereby increasing one’s susceptibility to infections and that leads to the causing of diseases such as periodontal disease. Along with gums, teeth and jaws can get damaged as well. This leads to acute gum pain and irritation.

Oral Infections

Stress is known to weaken the immune system greatly. This has a direct effect on your oral health as well. The weaker your immune system, the more prone you are to infections. Thus, when you are stressed, oral infections are at large and if you do not take care of those infections, they can turn worse and result in bigger oral diseases.

Canker Sores

Canker sores are mouth injuries. This appears due to biting the tongue or inner parts of the cheeks. Biting tongue or cheeks are clear indications of mental stress. A dentist says when we go through severe tension, we often bite our lips or tongue while eating or chewing. This leads to generating a wound or injury inside the mouth. This is technically called the canker sore. If you are suffering from such oral problems, along with medication, you need mental rest as well.

Teeth Grinding

Teeth grinding is a common problem among adults and children. Many people have the habit of tooth clenching. If you are suffering from any mental pressure, then this makes it even worse. Most of the time people do not even realize it while they are clenching their teeth. This can happen at night during sleep or can occur in the daytime when you are busy with regular work. Mental pressure triggers it more and this can lead to pain in the teeth and gums. There are night guards for your tooth that you can wear if your dentist prescribes to get rid of this habit while sleeping. This condition is medically known as Bruxism.

Dry Mouth

The condition when the mouth doesn’t produce enough saliva and chronic dryness is experienced, is known as a dry mouth. Dry mouth can occur for various reasons. Many people who have gastric acid problems can also have dry mouths. But according to doctors, the most prominent cause of this is due to stress. Many times, when people are under stress get this disease. It is said by the physicians that over-stress restricts the production of saliva. This leads to dry mouth.

TMD and TMJ

TMD stands for a disease namely Temporomandibular Disorder. This is a medical term for jaw clenching. Like teeth clenching many of us clench jaw as well. Like teeth grinding most of the time, people don’t realize that they are clenching their jaws in mental pressure. A lot of people have this issue in general. TMD is mostly seen when people are in a deep sleep. That is why people with such issues can’t describe the problem to their dentist.

TMJ stands for temporomandibular joint and is a condition in which one experiences sore jaw muscles and popping and clicking of the jaw joint. There is also severe pain in the joint during its movement or trouble in moving the jaw up and down.

Mental stress or tension is one such problem that affects your entire body. People have this myth that over-thinking only leads to high blood pressure or high sugar level. But this is not restricted to these two diseases. Oral problems, headaches, dark circles, dizziness and many more diseases can occur due to mental pressure. Teeth or oral illness is one of the many health problems that appear from over-thinking. It is necessary for the sufferer to consult a dentist as soon as they have any issues with teeth or mouth. You cannot always blame chocolates or sweets for your oral illness.

Fat Burners And Exercise

admin

May 11, 2017

Fat Burners And Exercise, Fat Burning Supplements, Fat Burning Supplements

Contrary to popular belief, you don’t have to be a committed gym-goer to shed the pounds. Whether you don’t enjoy going to the gym, don’t have the time, or just don’t want to invest the money in a gym membership, there are alternative ways that you can burn fat and get in shape without even leaving the house.

Here are some examples of the most effective fat burning exercises that you can do in your own time that will offer great weight loss results;

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High Knees

You perform the high-knees exercise by standing with your feet shoulder-width apart and jumping off each foot, bringing the opposite knee to your chest in rapid succession. To make the move even more challenging, make a fist with each hand and reach it under your leg as it comes up, touching your fists together. This workout does require stamina so it’s worth pacing yourself so that you eventually build up to doing 50 repetitions.

Forward Kick And Punch

The forward kick and punch are high-intensity works out that will kick-start the fat-burning process. To perform this move, you should stand with your feet shoulder-width apart. Then kick one foot forward at about waist level and punch with the opposite arm. Repeat on the other side. You should perform 20 repetitions.

Mountain Climbers

Mountain climbers are excellent at toning the body while being strenuous enough to get the blood pumping. The higher your heart rate, the more fat you’ll burn. Simply get into the push-up position and jump one foot forward, toward your hands. Then quickly switch positions by jumping that leg backward and bringing the opposite leg forward. Perform 20 repetitions.

Eight-Count Body Builders

Eight-count bodybuilders require the use of the whole body, which not only builds muscle it also burns fat. Get into a lowered squat position; begin with your feet shoulder-width apart. Jump upward, reaching your arms overhead. Land on both feet and place your hands on the floor, jumping your feet backward so that your body is in a push-up position. At the same time, jump with both feet to the sides so you widen your stance. Then jump them back together and do a push-up. To finish, jump your feet up toward your hands, stand and repeat. Work up to performing 15 repetitions.

Fat Burning Supplements

As well as following the above exercise to burn fat, you may find the use of a natural fat-burning supplement beneficial.

Fat burners work by raising body temperature and in turn, giving a boost to the metabolism which can help the body to burn off unwanted fat and extra calories. They can also help to give the body increased stamina which helps with an energetic workout.

Recommended Fat Burners

There are many fat burner supplements available but we’d recommend Phen375 and Adiphene to help you lose weight and burn fat.

Phen 375

Phen375 is a natural alternative to phentermine. It is a highly established fat burner with an excellent track record of weight loss success – has been available since 2009, many customer testimonials are available to describe how it helped them. As well as being a fat burner, it has the added benefit of helping to suppress appetite.

Adiphene

Adiphene is one of the latest fat burners on the market, and from the same manufacturer as the successful Phen375. It contains a blend of 3 fat metabolizers, 5 natural stimulants, and 2 thermogenic boosters designed to speed up the rate at which you burn fat, raise your core body temperature and increase your energy levels. What’s more your order comes with a 30-day guarantee.

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