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guest blogs weight loss

Understanding The Impact of Garcinia Cambogia On Weight Loss

Garcinia cambogia is a sour fruit native to India, Myanmar, and Indonesia. For many years, it has been used to add a bitter flavor to Asian dishes. But today, it’s widely used in the weight loss supplement industry. The skin of the fruit contains a large amount of Hydroxycitric acid (HCA). This biologically active substance is touted for its ability to shed off excess pounds by blocking fat production and curbing appetite. With such claims, it’s easy to see why Garcinia cambogia supplements fly off the shelves very quickly.

Understanding The Impact of Garcinia Cambogia On Weight Loss

The Impact on Garcinia Cambogia on Weight Loss

As mentioned above, Garcinia cambogia aids weight loss in two ways. The first is by blocking Citrate lyase, a fat-producing enzyme. Citrate lyase converts carbs and sugars into fat. It is the reason why you accumulate stores of fat in your belly, thighs, and buttocks. The second is by suppressing your cravings. HCA boosts serotonin levels in your brain. This results in reduced appetite and much fewer cravings. You won’t feel hungry as you usually do. What’s more, you may notice that you aren’t craving the sweets and other tasty meals packed with calories.

Are There Studies That Prove the Effectiveness of Garcinia Cambogia?

Due to the rise in popularity of Garcinia cambogia as a weight loss aid, it has been the primary focal point of numerous studies. In one study, it has been found that the participants who took Garcinia cambogia were able to reduce more weight than those who didn’t. It continues to be the topic of much controversy, but it’s clear that it has potential in terms of helping people reach their ideal weight.

It’s worthy to note that some of these studies have also shown the other health benefits provided by Garcinia cambogia. In particular, the supplement is effective in reducing LDL cholesterol and increasing HDL cholesterol. One study also showed that it could drastically reduce belly fat.

Making the Right Choice

Of course, not all weight loss supplements are created equal. Many products ride on the bandwagon in an attempt to make quick cash, but you’ll also find supplements that have been proven effective by countless users. For instance, Liquid Chestnut is a popular weight loss supplement that features a powerful combination of Garcinia cambogia, green coffee extract, horse chestnut extract, and L-carnitine. These ingredients work in cohesion to suppress appetite and keep you feeling full for an extended period, which means you won’t suffer from hunger pangs like you usually do.

While further studies are needed to prove the effectiveness of Garcinia cambogia, plenty of people swear by its weight loss benefits. However, keep in mind that just like all weight loss supplements, you should make sure that you eat a balanced diet and exercise regularly to achieve optimal results. Garcinia cambogia isn’t a miracle drug that burns your fat in an instant. You must still put in the effort to reach your target weight and keep off those extra pounds in the future.

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guest blogs weight loss

Caffeine Anhydrous: How Does It Impact Weight Loss?

Do you struggle to shed off those extra pounds even after changing your eating habits? Thousands of people would answer yes to this question, and if you belong to the same group, it’s time to find alternatives. But instead of looking out for the next fad diet, what you should focus on is a more practical solution. You might be surprised that one ingredient that helps with weight loss is probably in your kitchen right now: caffeine.

Caffeine Anhydrous: How Does It Impact Weight Loss?

The Link Between Caffeine and Weight Loss

Your morning may feel sluggish if you don’t drink your daily cup of coffee. For others, their caffeine source is green tea or energy drinks. But regardless of where you get it, caffeine proves to be an excellent stimulant for the nervous system. It clears drowsiness and provides an instant energy boost.

Caffeine works by mimicking adenosine, a compound that makes you feel sleepy. Since caffeine has the same structure as adenosine, it attaches to your brain receptors, thus helping you stay awake. Moreover, the stimulant properties of caffeine also boost the effects of other natural stimulants, such as dopamine, adrenaline, glutamate, and norepinephrine.

Caffeine vs. Caffeine Anhydrous

It’s worth noting, however, that caffeine is different from caffeine anhydrous. The literal meaning of anhydrous is “without water.” This explains why it’s also referred to as caffeine powder. It comes from the leaves and seeds of coffee plants. The difference is that caffeine is extracted and then dehydrated, creating a highly concentrated caffeine powder.

Caffeine powder is so potent that a single teaspoon provides the same effect as two dozen cups of coffee. That doesn’t sound good for the body, so the key is in finding supplements with the right dose of caffeine anhydrous.

Because of the increasing popularity of caffeine anhydrous, many supplement manufacturers capitalize on the trend by releasing products that may not be safe for consumption. It’s recommended to use a tried and tested weight loss solution, one that has gone through clinical trials to test its efficacy and safety.

Weight Loss Benefits

How does caffeine anhydrous help you get rid of those stubborn pounds? It’s unreasonable to expect that merely consuming caffeinated drinks or taking caffeine supplements will help you lose weight, especially if you continue eating unhealthy foods. Caffeine promotes weight loss by suppressing your appetite and providing you with mental clarity. A clear mind allows you to make better decisions throughout the day, which could hold the key to avoid finding yourself reaching for a bag of chips mindlessly when your energy levels start to go down.

Several studies also show the link between caffeine consumption and an increase in metabolic rate. Many athletes swear by caffeine to boost their metabolism, allowing them to burn fatter and calories at the same time. The stimulant properties of caffeine also help them improve their overall athletic performance.

If you’re tired of fad diets that don’t work, it’s time to make the switch and try caffeine anhydrous for yourself. It curbs appetite, burns fat, and brings mental clarity to help you remain focused on your weight loss goals.

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heart health weight loss

Your Waist Size May Be More Important Than Weight for Multiple Heart Attack Risk

Being overweight is almost always linked to some corresponding medical pieces of advice. One of the reasons that makes it so hard to accept oneself in a fatty version is not about fashion anymore, it’s doctors that make you live healthily! This time, researchers have some new, striking scientific facts regarding heart attack survivors. You don’t have to work on your charmingly chubby body in general, but only on some little part of it (well, its actual size depends on how plumpy it is). You guessed it! We’re talking about the main hero of many girls’ talks, Mr. tummy. 

Your Waist Size May Be More Important Than Weight for Multiple Heart Attack Risk

It’s not about being generally overweight, but having a fluffy belly, with too many extra kilos, that appear to be linked with a greater risk of another heart attack among its survivors. That’s why checking your waistline size regularly and keeping it fit, may be important for your heart’s health. At least now, after the following research was published, it seems more pivotal than monitoring general weight issues. So Meghan Markle the trend of being super skinny with no hesitation, but keep examining your waist’s size (as you would anyway)! 

Who doesn’t like pot belly? We all love them. So what’s all the fuss about? Quite credible guys from the European Journal of Preventive Cardiology have confirmed that fat tummy not only increases the odds of having a first heart attack, but also further ones. Mind that beer bellies are present among many slim people as well. This research is so important because it’s the first time that scientists found a link between precisely a belly fat and the above-mentioned health risk. 

But don’t worry ladies. It’s more men than women that are put at risk in this particular regard. Research showed that the link was stronger and more linear in men. In women, the relation was “U-shaped”. The mid-range waist measurement was the least risky (not the narrowest!). Mind that, what they call “the middle”, is usually already called abdominal obesity – 80 cm wide. We couldn’t have been luckier! So let’s cultivate our tummies girls, cause this is what they are made for, but also be careful not to overdo! When it comes to men, your beer belly is your worst enemy. Men have probably more visceral fat. This one goes deep inside your body and wraps around your organs, is further turned into cholesterol. Girls’ tummy fat doesn’t do that! Women grow relatively harmless, subcutaneous fat.

What’s crucial for both sexes, regardless of how crazy the number of meds for the heart’s health you’re currently taking and how strikingly perfect your blood test results are, when it comes to your health well-being, your belly fat will still prove you wrong. 

As researchers from Stockholm found, most probably recurrent heart attack/stroke events may happen after the first misfortune if the fat belly is involved. Actually, not researchers themselves in the course of creativity flow but the deepened observation proved the hypothesis. More than 22,000 Swedish patients were looked at. The effect is, as follows – maintaining good waist circumference helps you prevent the bad energy of heart diseases and strokes from happening.

The study tracked the lives of loads of Swedish guys (men and women) to prove the titular truth. Researchers particularly closely observed the link between their waist circumference and events caused by clogged arteries like fatal and non-fatal heart attacks and stroke. We might have still not believed if it was just single research. It happened to be a longitudinal four years-long study. That already sounds pretty serious. The majority of patients had abdominal obesity (waist circumference equal to or above 94 cm for men and 80 cm women according to the World Health Organization). Whereas its risk substantially increased in men with a waist wider than 102 cm and 88 cm in women. Interestingly, the association of waist circumference was independent of any other factors like popular, well-known reasons to get your poor heart to suffer, like diabetes, hypertension, smoking, body mass index, and even prevention treatments.

How to keep your abdomen pretty and fit? Never stop practicing a healthy diet, regular exercise (everyday cardio like 30 minutes of walk is perfect). Sit-ups and strength training won’t help, because they don’t affect visceral fat, they can only tighten abs hidden below the fatty cover.

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Cosmetic Surgery Exercise and Fitness guest blogs weight loss

5 Realistic Ways to Get the Perfect Body You’ve Always Dreamed Of

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Nothing is impossible in life. Whether you’re planning to become a millionaire by 30 or you want to get the perfect beach body; you can achieve anything you want if you really put your mind to it.

I know this sounds like an overused phrase that only exists in the books. But come to think of it; those who wow you with their great bodies are normal people like you, the only difference being that they took action. So why would you even accommodate the thoughts that you can’t achieve it?

You must really think that getting a glowing skin, flat abs and waist curves is a herculean task that only a few are destined to accomplish. It’s not so easy though, but if you’re willing to put in the work, nothing will stand in your way to bag it.

Here are 5 realistic ways to get the perfect body that you can be proud of.

1. Medical procedures

The fastest way to achieve the body shape you’ve dreamed of, is through a medical procedure. With the right surgical procedure, what might take you several months or years to accomplish on your own, can be done within hours. One such procedure is Emsculpt; a non-invasive surgery that simultaneously eliminates fat cells from your body and tightens the muscles in the abs and butt area.

It goes without saying that as effective as these procedures are, they need to be sustained with exercise and good diet. In reality, an Emsculpt only helps you build the muscle that you typically need to support your physical exercise. That being said, it’s important to note that these procedures must be done based on recommendations. You need to discuss your options with your doctor before making any decision.

2. Exercise

Regular exercise is a time-tested strategy for achieving a great body. Although it seems like a long term approach, regular exercise also has immediate effects on your body. When you nourish your body with adequate exercise, your skin glows and gets healthier. That’s because exercise helps the blood to circulate and the main function of blood is to transport oxygen and other essential nutrients to all parts of the body including the skin.

In addition, you must focus on exercises that help you shed body fat (mainly the belly area), build flat abs, and grow your curves. The overall impact of your exercise might not be immediately visible, especially when you need to trim down a lot. All you need is to put in the work and stay true to the plan.

3. Diet

One thing about people who have great skins is that they pay enough attention to their diet. They understand that what they eat has a direct impact on their skin because the nutrients from food are what the skin feeds on. If you’re on a workout routine, you have to complement it with great diet in order to have sustainable results.

Generally, foods such as avocados, walnuts, sunflower seeds, green tea, soy, and sweet potatoes are good for the body. But since you’re combining good diet with exercise, it’s always good to go for foods that help you build your abs too.

4. Habits

Getting the perfect body is no joke. As much as you want to go all out and give it what it takes, you must also be wary of bad habits. The reason why a lot of people succeed in this regard is that they have little but powerful habits that bring the best out of their efforts. They get adequate sleep, sleep early, avoid late-night eating, cut out junk food, avoid smoking, and reduce alcohol intake. They literally take all the precautions that could stand in their way to attain their desired goal.

If you find that you’ve not had any meaningful result since you embarked on this journey, you might want to check your habits and see if there’s anything you need to change.

5. Consistency

Great things are achieved through discipline and consistency. If you’re the type that easily gets bored by routine activities or you lack the patience to follow through with any structured exercise, chances are you would have issues nurturing your body.

The truth is that having the skin of a 16-year-old doesn’t happen off the bat; it takes consistent effort and perseverance to make it happen. You have to stick to your workout and diet plan even if it seems like you’re getting nowhere with it.

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weight loss

Man Discovers That His Wife is Drugging Him With Thyroid Medication to Make Him Lose Weight

A man on Reddit has gone viral after discovering that his wife was drugging him in a forced attempt to lose weight.

“I am fat,” he told his fellow Redditors. “Always have been. My spouse has been mentioning it more and more in the last few years.”

He continued with a story that’s probably familiar to anyone who has struggled with their weight. He exercised; he tried various diets; he even experimented with fasting. Nothing worked, and he remained at 6’0″ and 245 pounds.

Man Discovers That His Wife is Drugging Him With Thyroid Medication to Make Him Lose Weight

His wife suggested that he might have a thyroid issue. Hypothyroidism can cause weight gain when the body doesn’t produce enough of the thyroid hormone. The man disagreed with her diagnosis, and they fought about it.

Flash forward to the couple going on a vegan diet together. The wife helpfully prepared green smoothies for the man to drink every morning. She also warned him that vegan diets could cause side effects like fevers, headaches, joint pains, insomnia, and diarrhea.

The man experienced all of these symptoms within five hours.

“Now, I’m not a doctor,” he told Reddit. “But [the] side effects of changing your diet should take weeks [or] months to show up, no?”

He became even more suspicious when he rummaged through a kitchen cupboard and found a bottle of pills labeled “Euthyrox.” It was a thyroid medication, and it had exactly five pills missing. He’d been experiencing symptoms for five days.

He confronted his wife about the potential drugging, but she denied it. He asked the people of Reddit for advice. When answering comments from concerned users, he revealed that his wife was a licensed kidney doctor with the ability to write prescriptions.

“You’re getting drugged,” one user bluntly told him.

“The bells and alarms and red flags are all present here!” cautioned another.

One user expressed fear for the man’s future health.

“If this is seriously the case, and you don’t have hypothyroidism, she could put you into atrial fibrillation,” they warned. Atrial fibrillation is an irregular heart rate that can lead to strokes, blood clots, and heart failure.

After hearing from everyone on Reddit, the man admitted to feeling a bit panicked. He decided to confront his wife again, and their second argument was even worse than the first. In an update, he told Reddit that he’d finally had enough and told his wife to get out. She returned to her parent’s house.

He summarized the situation at the end of the post: “Gonna get a divorce.”

In the month since he originally shared his story, the man’s tale of woe has gone viral. It’s been covered by multiple blogs and news outlets, and Health magazine even called on a registered dietician to confirm that the man’s symptoms were unlikely to be caused by a vegan diet.

It’s crazy to think that there are people out there who are willing to drug their spouses to make them lose weight, but as this man has demonstrated, the truth can be even stranger than fiction.

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weight loss

How to Get a Smaller Waist: Tips & Exercises For a Smaller Waist?

One constant struggle that women face is their waistline. No matter how much they diet or what exercise they take on, they continue to battle with achieving their smaller waist. Both your health and your figure can be improved by following a few tips and exercises. One aspect to keep in mind is that it’s virtually impossible to lose weight in one area only. So, you can typically expect to not only slim down your waist but also see an overall reduction in your weight, too. If you’re looking for how to get a smaller waist, consider some of these following tips. 

How to Get a Smaller Waist: Tips & Exercises For a Smaller Waist?

Yoga

One exercise that many women claim has helped them reduce their waistline is yoga. This exercise is likely effective because it deals with two aspects of weight loss. First, it provides physical activity to burn calories. There are also different variations of yoga that can help burn those calories even more. Hot yoga, for example, is performed in a hot room that promotes sweating. The second aspect is that it helps reduce stress levels. If you want a smaller waist, you should think about adding yoga into your daily routine. 

Planks

Another powerful exercise to add to your daily routine is planks. This regime focuses primarily on your core and abdominal muscles. You should start with 30 seconds and then add additional minutes as your core becomes stronger. The longer you can hold a plank, the stronger your abs will become, and the more weight that you will lose. 

High-Intensity Interval Training

Sometimes working out regularly isn’t enough. Everyone eventually reaches a plateau. This is a time when your body stops losing weight or developing muscle as easily. You need something to shock the body back into action. This is also an effective method for how to get a smaller waist. High-intensity interval training is a brief period in your workout where you suddenly kick it up. Running, a burst of speed in cycling, heavier weights, or even just fast-paced reps are all examples of high-intensity interval training. These can shock your body into burning stubborn fat and trimming your waistline. 

Changing Diet

Besides just adding further physical activity to your new lifestyle, you should also match it with healthy eating habits. It’s important that you ignore cravings and focus on fruits and vegetables instead. You’ll want to add in vegetables that are high in fiber and vitamin D. For those who want to make sure that their gut is healthy as can be, it’s not a bad idea to choose vegetables and fruits that promote probiotic health, too. The foods that you should try to nix out of your diet are refined carbs and processed foods. 

Start Today

Your waistline won’t shrink by not doing anything. With these tips in hand, you can make the changes in your life that will actually help you shed stubborn fat. Start with one today and watch your waistline start to shrink.

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Diet and Nutrition weight loss

What Foods Should You Eat When You’re Going on a Ketogenic Diet?

There are certain foods you should eat on a ketogenic diet to allow your body to produce ketones which will help with weight loss. Ketones are produced through a process referred to as ketosis, wherein your body burns fat rather than carbohydrates to produce energy.

In a ketogenic diet, you should consume foods that are low in carbohydrates and high in fat. Although there are several versions of the diet, you should typically consume up to 4 grams of fat for every gram of protein and carbohydrates. This diet will give you about 90% of calories from fat. This is unlike a traditional diet that involves decreasing carbohydrates and consuming foods rich in protein.

The Mediterranean Ketogenic Diet

This is a version of a ketogenic diet that is rich in fat. In this diet, you are limited to less than 30 grams of carbohydrate and 1 gram of protein for every 2.2 pounds of body weight. The main source of the protein includes fish while olive oil is recommended for unsaturated fat.

This article mainly looks at some of the best foods you can consume if you a following a ketogenic diet. It also examines what you should avoid and the benefits and risks involved.

Fats

Healthy sources of fats in the ketogenic diet include coconut oil and nuts. Fats are the main source of calories and energy in this diet. Fats are very different. For instance, health experts don’t recommend trans fats because they are hydrogenated to enhance their shelf life.

Trans fats can increase inflammation and cholesterol levels in your body. These are not recommended in a ketogenic diet. Instead, saturated fats which remain solid at room temperatures are endorsed because they play a crucial role in the immune systems and other functions in the body.

Examples of healthy saturated fats in the ketogenic diet include:

Coconut oil
Grass-fed beef
Butter from grass-fed cattle
Flaxseed oil
Olive oil
Mackerel
Almond oil
Walnuts
Wild salmon
Sardines
Proteins

In a ketogenic diet, the amount of protein is limited. Protein cannot be stored in the body. The excess is converted into glucose for energy production when carbohydrate intake is low. This restricts ketosis. The same foods that provide protein in a ketogenic diet happen to be the same that give healthy fats.

Examples of protein-rich foods that give healthy fats include:

Grass-fed meat products are rich in omega-3 fatty acids
Nuts
Seeds
Eggs
Seafood, particularly shellfish, shrimp, and crabs

It is worth noting that some fish are rich in carbohydrates and people in a ketogenic diet should keep that into account. Examples include oysters, mussels, squid, and clams.

Vegetables

Some non-starchy vegetables are part of the ketogenic diet. Examples include:

Asparagus (3.88 g of carbohydrate per 100 g)
Baby corn (18.7 g per 100 g)
Broccoli (6.64 g per 100 g)
Brussels sprouts (8.95 g per 100 g)
Artichoke (10.51 g per 100 g)
Eggplant (5.88 g per 100 g)
Okra (7.45 g per 100 g)
Green beans (6.97 g per 100 g)
Salad green, like spinach, endive, and romaine
Squash
Turnips
Water chestnuts
Okra
Tomato
Onions
Fruits

Due to their high content of carbohydrates, fruits are not a part of the ketogenic diet. However, avocado is a part of this diet. Blackberries are sometimes recommendable because they are rich in fiber.

What to Avoid in a Ketogenic Diet

All foods that are rich in carbohydrates should be avoided if you are following a ketogenic diet. Examples include bread and pasta. In addition, most fruits are not friendly to a ketogenic diet.

Important Tips while on a Ketogenic Diet

The ketogenic diet is different from other dieting plans because it doesn’t incorporate a lot of carbohydrates. This can make it difficult for some people to stick with. Luckily, you can stick with a ketogenic diet in a number of ways without getting deprived.

Some of the tips you can try include:

Sipping unsweetened drinks like tea or coffee instead of sugary drinks.
Incorporate ketogenic recommended condiments like ketchup, yellow mustard, or hot sauce
Cook with no-sugar-added spices or herbs

Final Word

It is important to contact your dietician if you are on a ketogenic diet. He or she will examine your nutritional or supplement requirements as cutting out most of the carbohydrates in your diet can lead to malnutrition. A ketogenic diet has helped many people lose weight and manage some conditions like diabetes. According to the Epilepsy Foundation, some children with epilepsy who don’t respond well to traditional medicine can benefit well from a ketogenic diet. Studies indicate that a ketogenic diet can suppress appetite while ensuring that your body has a steady metabolic rate.

Edited by: Jessa (Jan. 30, 2019)

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weight loss Workout

This Popular Workout Might Be the Secret to Getting the Flat Abs of Your Dreams

There are plenty of exercises that can give you flat abs of your dreams. However, most can be very challenging especially if you are a beginner. The good news is that shaping and improving your midsection as well as your entire body through certain moves in a fun way is achievable. This is where Zumba comes in.

Zumba Origin

Zumba is a Latin-inspired dance which was discovered in the 1990s by accident by a fitness instructor who forgot to carry his regular exercise music to class. He obtained some Latin albums from his car and started dancing like he was in a club. His class joined him, sweating to rumba and salsa beats, and they really enjoyed it.

Since then, Zumba has increasingly become a smart way in the fitness course. The good thing about this workout is that it is a fun way that can make you a devout fanatic to attain a lean body and flatten your abs. In fact, some fitness gurus believe that Zumba is a great workout for people who hate workouts.

In reference to Zumba instructors Manny Vasquez and Tremain Linson, who are based in San Antonio, Zumba not only flattens but also expose your abs.
But shedding those extra pounds and burning calories isn’t just enough. According to Sarah Chadwell, NASM CPT, you can incorporate additional moves during Zumba dances either inside or outside of class to get speedy results.
Let’s take a look at some things you should know.

Mas Zumba Gives Flat Abs

You might be wondering how frequently or regularly someone needs to attend Zumba classes to get flat abs. According to fitness instructors, Zumba uses high-intensity training using fast songs combined with periods of slower songs. Interval training comes with many benefits. It improves insulin sensitivity, lowers cholesterol, and boosts cardiovascular fitness. All these are necessary to burn the layer of fat that covers your abs.

To unveil your abs and flatten your tummy, you should first burn the belly fat. Luckily, Zumba gives you the necessary cardio to whittle the belly fat. According to one study, a session of Zumba class can burn an average of 369 calories.

In reference to Manny, Zumba is among the best and fun ways to burn your belly fat as long as you do it regularly. You are supposed to get about 2 to 5 hours or more of the cardiovascular workout every week to reap the most health and fat-loss benefits. That means you should attend at least three Zumba classes on a weekly basis.

Personal Trainer Advice

Chadwell notes that Zumba is chock-full of twisting, gyrating, and other stronger movements that start from the hips. This ensures you are working the entire core every time you attend a session. By continuously embracing your abs when performing the dance, you will enhance the tightening of your core.

Rather than letting your stomach to jiggle around or hang out when dancing, you should draw your belly button toward your spine. Hold this position as long as you can before releasing and holding again throughout the dance class. This helps to tighten your stomach muscles as you burn fat.

Most Zumba Moves Stem from the Core

If you watch most of Zumba videos, you will realize that nearly all the movements start with the core. You will also notice belly rolling with hands in the air, oblique twists, and rotating of the hip. These movements not only flatten your midsection but also flatten and tone the entire area.

According to Chadwell, people who have difficulties bracing throughout the Zumba class session shape their muscles through bodyweight and resistant training. You are supposed to complete abdominal workout outside of class if you truly want to flatten your stomach.

You can try this abs workout from Chadwell:

Do 3 sets of planks ensuring to hold for at least 30 seconds, but aim to push for a minute.
Perform three sets of crunches of 15-20 reps per set.
Do 3 sets of Bird-Dog of 10 reps on either side.
Perform three sets of Leg-Raises of 10-15 reps.

One More Tip

Manny recommends that for additional belly tightening, you should work with your doctor or nutritionist. S/he will help to come up with a plan for burning the belly fat depending on the number of calories you want to burn each day. That information will help you decide how much Zumba you require in a week to shed your belly fat.

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cancer Obesity

Alkaline Foods To Prevent Heart Disease, Obesity, And Cancer

Regular consumption of processed foods and junks interferes with the pH levels in the body. This usually impacts on your immune system which puts you at a higher risk of health conditions like cancer, prevent heart disease, and obesity. Naturally, your body is alkaline and it is your responsibility to keep up the pH levels.

Health experts recommend the consumption of alkaline foods to support a healthy body and in good shape. Here are some of the best alkaline foods you should incorporate to your regular diet.

Alkaline Foods To Prevent Heart Disease, Obesity, And Cancer

Lemons

Isn’t lemon juice acidic? You are probably wondering, but lemon juice can lower the risk of stroke and treat kidney stones. In addition, lemon can prevent constipation, cancer, and high blood pressure.

Spinach

Spinach contains powerful antioxidants that fight free radicals in the body. They improve cognitive function of the brain including memory retention. Moreover, they improve the cardiovascular function. Apart from being low in cholesterol and fat, spinach are rich in vitamins A, C, and K and contain other essential minerals such as magnesium, calcium, iron, zinc, and potassium.

Cauliflower 

It has strong antioxidant properties and improves the heart health. A single serving of this vegetable can offer you with 77% of the daily requirement of vitamin C. Additionally, cauliflower is packed with riboflavin, thiamin, vitamin K, potassium, magnesium, and manganese.

Grapes

If you experience hypertension and anxiety, grapes can be very helpful. The fruits help in preventing various forms of cancer. These include oral, lung, prostrate, pancreatic, and esophageal cancer, credit to a class of antioxidants called polyphenols.

Swiss Chard

The Swiss chard has been shown to be effective in regulating blood sugar, improving circulation, and enhancing cardiovascular function.

Broccoli

Thanks to their large quantities of iron, broccoli helps in boosting circulation. It improves the heart function, strengthens the bones, and lowers cholesterol. With its powerful antioxidant properties, this vegetable helps fight cancer. Plus it is rich in fiber, copper, potassium, and vitamins A, B6, C, and E.

Quinoa

People with high cholesterol and high blood sugar can reap lots of benefits from the regular consumption of quinoa. Apart from being rich in fiber, quinoa happens to be the richest in protein content in comparison with other grains. Plus, quinoa is packed with magnesium, manganese, iron, and lysine.

Berries

These fruits are very ideal if you want to stay younger. They slow down the aging process while addressing chronic disorders and improving memory as you age. Regular consumption of berries can put you at a lower risk of certain types of cancer and enhance digestion. Additionally, they are rich in fiber and antioxidants.

Bananas

Adding bananas to your regular diet can help you lose weight. Bananas improve cardiovascular function, improve digestion, and balance the blood sugar. Additionally, they are loaded with fiber and nutrients, such as B vitamins, magnesium, and potassium.

Carrots

You can improve your eyesight and cognitive function by adding carrots to your regular meals. They contain beta-carotene, which is a group of pigments that shield your body against free radicals. They are also rich in vitamins A, B8, C, K, fiber, iron, and potassium.

Watermelon

This fruit comes with anti-toxic properties that help in the elimination of harmful compound from your body. It is also a great way to keep your body hydrated. It ranks among the top alkaline foods because it has a pH value of about 8.5.

Buckwheat

This wheat stands out from the other types because it can boost the health of your heart, enhance your energy levels, and prevent diabetes. Its ability to keep your body warm makes it ideal for use during the cold months. Plus, buckwheat is rich in protein, vitamins, and iron.

Avocados

These aid in the absorption of nutrients from vegetables along the digestive tract. They also strengthen the heart and control cholesterol levels in the body. Moreover, avocados are rich in fiber, monounsaturated fatty acids, and other essential nutrients.

Olive Oil

Studies have shown that olive oil can lower the risk of heart disease and has the ability to regulate the blood sugar. It is also packed with vitamin E, antioxidants, and monounsaturated fatty acids.

Flaxseed

These seeds are ideal in maintaining a healthy heart, fight inflammation, and reduce menopausal symptoms such as hot flashes. They fall under the best alkaline foods because they are rich in vitamin E, antioxidants, and fiber. You can simply grind flaxseeds and add to any of your favorite meal.

The Bottom Line

Maintaining an alkaline pH can help to prevent a number of health problems commonly experienced around the world. The good news is that there are various foods that you can incorporate into your regular diet. You don’t have to regret in the future over something you could have avoided in the past. Take the next step!

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guest blogs Obesity weight loss

Can HGH Help You Lose Weight?

Can HGH Help You Lose Weight?

There are heated debates about whether the human growth hormone (HGH) can help you lose weight. HGH occurs naturally and is produced by the pituitary gland which is located in the brain. In an effort to lose weight, some people have gone to the extent of using HGH. This is available in form of powders, pills, and injections.

Can HGH Help You Lose Weight

Some small studies have shown an association between HGH injections and fat loss. However, only minimal changes have been found while the risks and potential side effects were higher. In reference to some medical experts, HGH is not approved by the Food and Drug Administration (FDA) for weight loss.

Why HGH Sparked Interest

Interest in the use of HGH for weight loss hails back to a study published in the New England Journal of Medicine. The 1990 study demonstrated that injections of synthetic HGH resulted in 14% body fat loss and 8.8% gain in muscle mass without dietary changes or exercise. Though the study seemed very promising, later studies refuted the claims.

The New England Journal of Medicine in 2003 denounced the misuse of the 1990 study, stating clearly subsequent reports found no reason to be optimistic.

Surprisingly, the 1990 study is being used to promote the use of HGH for weight loss through Internet sales.

Two other Small Studies

In one small study, it was found that the administration of lower doses of HCG can help in fat loss and muscle gain. In 2009, the Journal of Endocrinology & Metabolism published a report from a study which involved 39 obese men and women. The participants were administered HGH in lower doses for 6 months. After using diet and exercise, they lost 5 pounds of body fat on average. They managed to keep the weight off for an average of 9 months.

Another study in 2001 involving lab mice demonstrated similar results. According to a publication in the International Journal of Obesity and Related Metabolic Disorders, HGH helped the mice to shed weight by burning fat.

HGH Mode of Action

HGH promotes growth and development in children. It usually peaks during the 20s and starts to dwindle when a person reaches 40 years. The HGH maintains some bodily functions, such as muscle growth, tissue repair, metabolism, energy production, and brain function.

Studies have demonstrated that adults who are obese tend to have lower levels of HGH than those with normal weights. The decline in HGH levels has ignited some debates about whether the administration of HGH to the obese can help in weight loss.

The use of HGH is banned in the Olympics and other roles as it has gained a reputation as to assist in muscle building. Nevertheless, it remains unclear about whether it can enhance performance in athletics.

Warnings

Studies conducted using higher levels of HGH indicate that it can lead to undesired side effects. These include high blood pressure, swelling in arms and legs, and muscle or joint pain. Additionally, it can trigger glucose intolerance and put you at a higher risk of diabetes. In reference to Dr. James G. Beckerman, very few studies have been conducted and more comprehensive long-term studies are required. HGH is not properly regulated and one can purchase one that is sterile or impure. Additionally, the FDA has not approved HGH as a weight loss remedy due to various reasons, including the cost (approximately $ 1,000 per month). It is also worth noting that HGH will get broken down in the stomach when used orally. Thus, it can only be effective when administered through injection.

HGH Prescription

Synthetic HGH, such as Sermorelin, is usually prescribed to patients with genetic defects or tumor on the pituitary gland that lowers production of HGH. According to Hole’s Human Anatomy and Physiology, HGH can be given to patients with AIDs to help boost the growth of muscles. Patients undergoing organ transplants also qualify for HGH prescription.

You are not supposed to take HGH without consulting your doctor. It can lead to serious health complications or simply have no effect.

The Bottom Line

The use of HGH for weight loss, muscle gain, or anti-aging is a controversial debate that is still in experimental stages. It is believed that HGH injections can help to slightly decrease the storage of fat in the body and promote muscle growth. However, studies are yet to demonstrate how safe and effective for weight loss.

Unless more studies are carried out to reveal the long-term benefits and effectiveness of HGH for weight loss, avoiding it is a good idea.

Sadly, you can’t find a miraculous pill when trying to solve those extra pounds. To lose weight in a healthy way, burn more calories than you consume every day. This entails eating a healthy diet (loaded with fruits and vegetable) and exercising regularly.

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8 Valid Reasons You May Not be Losing Weight

The struggle of losing weight is often made harder by not seeing the results. You’re eating right, exercising regularly and getting all your recommended vitamins, proteins, and healthy fats. But your body still looks and feels about the same. It gets extremely frustrating when you feel like you’re doing everything right but still seem to be failing. There are many factors and reasons behind why you just can’t shake the weight. Here are eight reasons why you may not be losing weight despite all of your best efforts.

8 Valid Reasons You May Not be Losing Weight

• You Aren’t Eating Enough

Once again, this might seem like it shouldn’t be true but it definitely is. Not eating enough food triggers your body in negative ways. Because you’re denying it a consistent and normal amount of nutrients, your body is trying to preserve itself. Your metabolism will slow and you won’t see results immediately.

• You Don’t Move Enough

Sure, you get your five to six workouts done each week and you feel great. But how much more activity are you getting beyond that hour of cardio? If you spend most of your other time sitting, this is likely why you aren’t losing the pounds. Sitting all day at work or when you’re at home contributes to a sedentary lifestyle.

• Too Many Workouts

It might sound impossible, but you may be working out way too much. You might feel great during these workouts but the long-term effects might not be what you’re chasing. When you work out too often, you use up a lot of energy and burn calories that your body will want to replace. Controlling your appetite will also become much harder.

• You’re Not Getting Enough Sleep

Sleep is an essential part of any healthy lifestyle. In fact, there are many people who use supplements to help get a better sleeping experience. But if you’re not getting enough, it’s likely your body will cling to that extra weight. Being chronically fatigued can lead to sluggishness, overeating and weight gain.

• You’re Eating More Than You Need

This is a symptom of working out and increasing your metabolism. Your body will crave to have food as you continue to work out and make healthy life changes. But if you’re not careful, you’ll be working against yourself. Keep a food journal and make sure that it’s completely accurate. That means no skipping entries, no guessing at how many calories you think are in your afternoon snack and no skewing the numbers. Actually cut your daily caloric intake for how much you need to lose weight and don’t stray from that number.

• You’re Eating The Same Things

You might think you have to follow an extremely strict diet down to every last bite to lose weight. But that’s not true. While you need to definitely monitor your foods, this doesn’t have to be boring. Having a variety of foods will help keep you interested in continuing your diet. But there’s also an added benefit to having diverse meals. Your body will continue to crave all of the foods you were eating before you started your weight loss journey. So if you continue to add new foods and tastes, you’ll be able to satisfy some of those cravings in a positive, helpful way.

• You’re Stressed Out

It’s hard enough trying to focus only on losing weight. But add the stressors from work and life and you have to work extra hard to keep losing weight. Stressing out causes your body to release a hormone called cortisol. Among other things, cortisol is an appetite stimulant. So basically, when you begin to stress about something, you’re also telling your body that you need to eat.

• You’ve Hit The Dreaded Plateau

Unfortunately, no matter how hard you work or how well you control your foods, there will come a time where your weight loss simply stops. This is known as a plateau. Generally, the cause of this is when your body has adjusted and made your new, lower calorie-count the standard of how you live. Overcoming this plateau isn’t as difficult as you might think. Adjust your diet and exercise regimen to reflect the new you that’s lost the weight and you should be able to get back on track toward your goals.

There are many struggles involved with losing weight. From finding the time, energy and sometimes money to be able to commit to a full diet program is hard. But it’s especially hard if you feel like you’re working nothing. With a few strategic adjustments, you can get the results you’re after. Remember to fully commit to caloric and dietary changes and to be consistent. Otherwise, you’re just cheating yourself. You have to understand that the results you’ve already seen, and your overall weight loss, no matter how long, is part of a process.

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How Coconut Oil Affects your Cholesterol Level and Weight Loss

How Coconut Oil Affects your Cholesterol Level and Weight Loss

How Coconut Oil Affects your Cholesterol Level and Weight Loss

Researchers have discovered that coconut oil dietary supplementation can help in weight reduction particularly along the waistline and Cholesterol level. It also comes with other health benefits, making it the most suitable oil that you should us all the time.

In the double-blind study, 40 women were divided into two groups. Participants in the first group were given a dietary supplement of soybean. The other group was given an equal amount of coconut oil. The groups were requested to walk for 50 minutes a day and consume a balanced hypocaloric diet.

 

The Study Findings

After only one week, participants who received coconut oil supplementation demonstrated a reduction in waist circumference. However, the other group exhibited an increase in total LDL (bad) cholesterol while the HDL (good) cholesterol declined. No such observations were made in the participants who received dietary coconut oil supplementation. The researchers noted that it appears dietary supplementation with coconut oil promote a reduction of abdominal obesity and does not trigger dyslipidemia.

 High Cholesterol and Heart Disease

This serves a good example of how many nutritional theories are critically thought to be untrue. For over the past 60 years, most people have been thinking that saturated fat causes high cholesterol and heart disease, while the discussion has been the reality.

Currently, most people try to replace saturated fats such as coconut oil with polyunsaturated vegetable oils like soybean oil. This misguided advice is currently reflected in the statistics for heart disease. Before 1920, coronary artery disease was rare. The rates began to rise as people continued to use hydrogenated vegetable oils (trans fat) in an attempt to switch from saturated fat like lard and butter.

As we speak, 68% of vegetable oils and fats that Americans consume come from soybean oil.

Double-Blind Clinical Trial Compares Soybean Oil and Coconut Oil

For 12 weeks, researchers examined the biochemical effects of coconut oil and soybean oil on 40 obese women aged between 20 and 40. Belly fat is also known as visceral fat. It has been linked to many chronic diseases such as diabetes, heart disease, and stroke just to name a few.

Related link: Optimize Your Feminine Hygiene and Eliminate Yeast Infections With Coconut Oil

Participants in each group were given 30 ml (approximately two tablespoons) of either soybean oil or coconut oil. They were also advised to follow a low-calorie diet and take a 50-minute walk every day. Here are the findings:

Coconut Oil Group

  • Increased levels of the good cholesterol (HDL)
  • Decreased LDL/HDL ratio
  • Reduction in waist circumference, also known as abdominal obesity.

Soybean Oil Group

  • An increase in total cholesterol
  • Increased bad cholesterol (LDL)
  • Increased LDL/HDL ratio
  • Decreased good cholesterol (HDL)
  • No change in abdominal obesity/waist circumference

Soybean Oils Facts

Polyunsaturated fats from vegetable oils and soybean become oxidized when processing and cooking. As a result, free radicals are formed which can destroy a number of body organs. Free radicals attack cell membranes and damage DNA/RNA strands. When the damage occurs in your blood vessels, it marks the beginning of cardiovascular and heart disease.

Studies have also found that people who ingest a lot of polyunsaturated fats are at a higher risk of the following conditions:

  • Dysfunction of the immune system
  • Increased risk of cancer
  • Lung and liver damage
  • Damage to the reproductive organs
  • Stunted growth
  • Thyroid function disorders
  • Weight gain
  • Severed learning ability
  • Digestive system disorders
  • Increased risk of bone damage and arthritis

Fermented Soy

Many Asians populations consume soy without apparent health issues. This is mainly because they usually take fermented soy products. Fermenting degrades phytic acid although it doesn’t eliminate isoflavones. If you are going to take soy, select the fermented products and take in small amounts.

Reduction Of Trans Fat

A couple of years back, the food industry started switching from ‘low linolenic soybeans’ to modified version of soybean oil in an attempt to reduce trans fats in food. Trans fats labeling on food packs even became mandatory. The low-linolenic oil doesn’t necessarily require hydrogenation. This is the process that enhances stability, durability, and flavor. However, it triggers the formation of trans fats. Most food companies can’t tell their customers the amount of low-linolenic oil from soybean in their products. But definitely, it appears that the content can be quite high.

Invalid Claims

Some manufacturers claim that their products contain “healthier” vegetable oils. Nevertheless, these oils can still be disastrous to some people. Food companies can drastically adjust the sensitive omega-6/omega-3 ratio that regulates many biochemical pathways in the body. This can potentially cause an increase your chances of developing many chronic degenerative conditions. Apart from low-linolenic soybean oil claims, over 90% of canola, corn, and soy oils are sourced from genetically modified seeds. The main aim is to help them endure the lethal doses of pesticides and herbicides in the farm. This is another reason you should, by all means, avoid the use of these the dangerous and harmful vegetable oils.

Unhealthy GM Foods

In reference to Dr. Joseph Hibbeln from the National Institute of Health, the human health is in jeopardy from the use of genetically modified (GM) foods. Shockingly, it is estimated that every American gets 10% of their calories in the form of oil every day which has been sourced from soybean. This is double tragedy because apart from being sourced from genetically modified seeds, it is also unhealthy in relation to the above study. This is irrespective of whether it is organic.

What Makes Coconut Oil Unique?

Coconut oil happens to be the best when it comes to saturated fats and comes with many health benefits.

  • Reduced Cardiovascular Disease

In multiple studies on Pacific Island, it has been demonstrated that people who receive 30-60% of their daily calories from saturated coconut oil rarely get cardiovascular disease. For nursing mothers, pregnant women, the elderly, and athletes, coconut oil can help in enhancing their overall wellbeing.

  • Lauric Acid

One of the many reasons that make coconut oil to be useful in improving health is that it is rich in lauric acid. It converts the body into a monolaurin. This compound which enhances immunity is commonly found in breast milk. Its medium chain triglycerides (MCT) or fatty acids also have some other health benefits, such as increasing your body metabolic rate and fighting viruses, fungi, and bacteria among other pathogens.

  • Capric Acid

Additionally, coconut oil contains smaller amounts of capric acid, which is a fatty acid that has antimicrobial properties.

  • Improved Brain Function

Coconut can also improve your thyroid function. In addition, a recent discovery found out that coconut oil can work as a natural treatment for Alzheimer’s disease. This is because it medium chain triglycerides produces ketone bodies which fuel the brain and can also prevent it against from atrophy which is linked to dementia.

  • Promotes Fat Loss

Apart from the featured study, several studies in the past have shown that coconut oil can help in weight loss. This is due to its medium fatty acids which also helps in removing the adipose fat in cells. In one study, it was found that rats which were fed long chain fatty acids (commonly found in vegetables) stored body fat. On the other hand, rats fed on medium chain triglycerides (like in coconut oil) reduced body fat. The researchers also noted improved glucose tolerance and insulin sensitivity in the latter. In particular, the expression of adipogenic genes was kept under control by the medium chain triglycerides.

Another Previous Study

In a different study in 2003, medium chain triglycerides were shown to boost energy expenditure and decrease adiposity in men who were overweight. In this study, 24 men who were overweight took diets rich in MCT or LCT (long chain triglycerides) for 28 days. Participants who took MCTs lost significant weight and had more energy than their counterparts who took LCT. However, LCT was sourced from olive oil as opposed to soybean oil.

Related Link: 20 Clever Coconut Oil Uses for Everyday Life

Coconut Oil Benefits On Cholesterol

Currently, conventional advice relating to coconut oil and cholesterol are not only untrue but also deceiving. Several studies have shown the many benefits of coconut oil on cholesterol and cardiovascular health. According to researchers, it has been demonstrated for a long time that suppression of thyroid triggers an increase in serum cholesterol. This puts you at a higher risk of cancer, infections, and heart disease. However, bringing cholesterol level down to normal can be achieved if your thyroid hormone is restored. As previously stated, coconut oil helps to balance your thyroid and normalize your cholesterol levels. When added regularly to a balanced diet, coconut oil lowers cholesterol by promoting its conversion into pregnenolone. Populations who regularly eat coconuts have lower cholesterol than people living in the United States.

Other Benefits of Coconut Oil

When used topically, coconut oil can help protect hair against damage. It also acts as a sunscreen and keeps your skin moisturized. In reference to a study which was published in the medical journal Food and Function, coconut oil enhances antioxidant levels and can slow aging. It reduces stress on the liver and lowers oxidative stress. Because of how it works with the liver, coconut oil may also support detoxification process. Thanks to its strong antimicrobial properties, you can use coconut oil as a mouthwash in a process known as oil pulling. It eliminates bacteria, improves dental health and reduces bad breath. Coconut oil prevents osteoporosis by fighting free radicals while promoting absorption of calcium along the digestive tract. Studies in patients with osteoporosis have shown that coconut oil not only increases bone volume and structure but also prevents bone loss.

Changing Your Diet

In general, some of the foods that are rich in trans fats include:

  • Processed foods and fast foods
  • Baked foods including cakes and sandwiches
  • Snacks such as ice cream, biscuits, popcorns, and sweet rolls.
  • Deep-fried foods including French fries

Other than soybean oil, you should avoid other varieties such as canola oil and corn oil. Therefore, it is important to check the labels carefully when shopping. If your goal is to eliminate these dangerous fats in your diet, avoid processed foods by all means. Then, you should use the following tips to ensure that you are consuming the right fats that won’t compromise your health:

  • Incorporate organic coconut oil to all your cooking preparations. It comes with many health benefits and is superior to all the other cooking oils. Ensure that your coconut oil is organic, unrefined, unbleached, processed without heating, and is free from GM ingredients.
  • Regularly take a coconut to reap all of its health benefits. Coconuts have an extended shelf life and can easily be found in most food stores.
  • Instead of margarine and vegetable oil spreads, use organic butter, preferably from raw milk.
  • Incorporate raw fats to your diet. You can get these from raw dairy products, avocados, and olive oil. If you want an animal-based omega-3 fat, ensure it is high-quality. Krill oil is a good example.
  • When using coconut oil, ensure that all the ingredients are at room temperature. This is because coconut oil solidifies when added to cold ingredients like eggs and milk.

The Bottom Line

This study has shed more light on the health benefits associated with the use of organic coconut oil. The findings should change our conventional thinking about the use of vegetable and other types of cooking oils. If participants who received coconut oil supplementation started to see the results in just one week, what could be the benefits in the long run? However, it is imperative to make healthy lifestyle choices even if you resort to the use of coconut oil to improve your health. Eliminate junk and processed foods in your diet and incorporate more healthy whole foods. Most importantly, ensure that you are using coconut oil that is organic and unrefined. It should also not contain any GM ingredients.

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Incorporating Exercise into Your Lifestyle

As you grow older your body’s metabolism begins to slow down and maintaining weight can become a difficult thing to do. Whether you need to lose weight or want to stay in shape, incorporating an exercise routine into your lifestyle at any age will help you to achieve these goals.

Incorporating Exercise into Your Lifestyle

Working out from home

There are advantages and disadvantages to working out from home. On the plus side, you don’t have to get dressed and you can choose the time of your workout to accommodate the day’s events. Working out from home also allows you to do your exercises in private without the added stress of having others around you. The downside is that while you may have every intention of committing to your workout a few times a week unless you use discipline it’s too easy to give in and skip a day.

Joining a gym

Joining a gym also has its pros and cons. The positive aspect of joining a gym like Fitness 19 is that you have various equipment at your disposal. This allows you to change up your routine and keep your workout from getting stale. In addition to stationary equipment such as elliptical, bikes and weight machines, many have a variety of weekly exercise classes. You can choose to do a Zumba class on Monday and switch to a Barre class on Thursday.

Other ways to get in your weekly exercise

If exercising in the traditional sense is not something you enjoy, do something else. When you view your workout as a chore you eventually give up. Instead, take a new approach and explore other ways to get in your weekly exercise. If you have a recreation center nearby like the YMCA there is an abundance of physical activities available. You can head to the pool and do laps or join a water class, play basketball, take up a dance or yoga class, walk or schedule a cardio workout.  The form of exercise you choose to do is not as important as doing something that gets your heart rate up and your blood pumping. 

Hiring a personal trainer

Some people are embarrassed about the way they look. If this description fits you, hiring a personal trainer might work out as a better option. This can have a positive lasting effect on your view of exercising. A personal trainer designs a workout that will target the areas of your body that need the most attention. In addition to getting you back into shape, a personal trainer can also help you with modifications to your diet so that you maintain your weight once you achieve your goal.

Getting and staying active

In order to lose weight, you must burn up more calories than you take in. If you don’t want to give up a meal and replace it with yogurt or a salad, then you need to stay active. There are many ways throughout your day to do this. At work get up from your chair more often, at lunchtime park the car and take to get your meal and add a brisk walk before or after work. By increasing your level of activity even in subtle places you’ll burn up more calories and be able to enjoy an occasional treat without undoing your efforts.

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7 Yoga Moves that Will Increase Muscle Growth

Introduction

Yoga is often associated primarily with core stability, balance, flexibility, and relaxation as opposed to a method to increase muscle mass and strength. However, as this type of exercise is a form of calisthenics, it can be surprisingly effective in promoting muscle growth or maintaining lean muscle during weight loss.

This muscle development comes from moving certain body parts while they are under load and, as such, some movements, or poses, will provide more benefit for muscle growth than others, either due to a greater range of movement or a larger strain placed on the working muscles.

Below, the seven best yoga poses and transitions for muscle growth are shown, along with the muscles they target, and ways to make them easier or more challenging.

1. Utkatasana

Muscles Targeted: Glutes, Hamstrings, Quadricep

The Utkatasana is a great pose for exercising the lower body muscles. The use of a semi-squat position means it’s useful in developing the legs and butt while also being an easy pose to do for beginners right up to experienced yogis.

7 Yoga Moves that Will Increase Muscle Growth

Progressions for this pose include the Mālāsana, which increases the depth of the movement. Increasing the length of time you hold this pose is also a useful way to increase the difficulty.

The pose can also be made easier by either lowering the time spent holding the pose or by decreasing the depth of the position.

2.Viparita Karani

Muscles Targeted: Glutes, Erector Spinae, Traps, Back Shoulders, Abdominals

This pose is a great way to develop the glutes and low back while also working the abs. However, this move is better suited for intermediate to advanced yogis, with the difficulty of the pose possibly being too high for most beginners.

7 Yoga Moves that Will Increase Muscle Growth

The move can easily be adapted, though, by starting with leg lifts or using a wall for support and gradually increasing the range of the pose. It can also be made harder by slowing the speed at which the move is carried out or by using small ankle weights to add resistance.

3.Bakasana

Muscles Targeted: Front and Middle Shoulders, Triceps, Chest, Erector Spinae

Unlike the two poses mentioned, this movement will primarily develop the upper body musculature. Muscles like the chest and shoulders are heavily involved in this exercise, and it is also an excellent way to improve balance.

7 Yoga Moves that Will Increase Muscle Growth

The Bakasana is best suited to intermediates, but it can be progressed into a full handstand for advanced yogis and made easier for beginners by using a wall to support the pose when first attempted.

4.Ustrasana

Muscles Targeted: Back Shoulders, Traps, Scapulae, Erector Spinae, Glutes

The Ustrasana is both a useful pose for stretching the abdomen and the hip flexors and for developing the back. The tight squeeze at the end of the pose is great for developing the muscles in the upper back while the high level of extension helps exercise the low back.

7 Yoga Moves that Will Increase Muscle Growth

This pose should suit beginners and intermediate yogis well, while advanced practitioners would benefit from a longer hold in the pose or by increasing the number of times the movement is carried out.

5.Navasana

Muscles Targeted: Abdominals, Obliques, Hip Flexors

The Navasana pose is a great addition to any yoga workout to help develop and tone the abs, with the exercise daily progressed by increasing the time held in the position and made easier by starting with movements like jackknife crunches for beginners.

7 Yoga Moves that Will Increase Muscle Growth

For very advanced yogis, it can be progressed further by using ankle and wrist weights for a challenging workout.

6.Virabhadrasana

Muscles Targeted: Quadriceps, Glutes, Hamstrings, Upper Traps

This pose, like the Utkatasana, is an excellent means of developing the muscles in the legs. However, unlike the Utkatasana, this pose is carried out in a spot stance, allowing the torso to remain more upright, making it an ideal exercise for those with weak backs or beginners.

7 Yoga Moves that Will Increase Muscle Growth

More advanced practitioners can progress to the above poses or use small weights to make the Virabhadrasana more difficult.

7.Adho Mukha Svanasana

Muscles Targeted: Front and Middle Shoulders, Upper Traps, Hip Flexors

Commonly known as the ‘downward facing dog,’ this is another pose that can be useful for exercising the upper body and can be used for beginners looking to progress to a Bakasana or handstand pose.

7 Yoga Moves that Will Increase Muscle Growth

It can also be made more difficult for experienced exercisers by adding resistance bands to the arms and legs to increase intensity.

Conclusion

By including the above poses into a yoga session, you can get in a comprehensive workout that develops every muscle in the body. Also, by continuously progressing each exercise, you can make consistent progress with each session.

However, to maximize muscle development, the use of free weight exercises should be included either alongside yoga poses or in another workout during the week.

Also, increasing muscle mass requires a greater amount of protein and nutrient intake. Supplementing with high-quality products such as those from Olympus Labs can help improve the results from your workout and optimize muscle development.

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5 Reasons to Eat Healthy Snacks Daily

When it comes to healthy snacks, people don’t pay a lot of attention to what they eat. Contrary to what most people think, eating in between meals isn’t really bad. It’s the quality of food that matters. In fact, nutrient-dense snacks provide you with the energy you need to remain productive throughout the day. It’s necessary for your health and well-being, most especially if you have a job that requires you to stay alert.

5 Reasons to Eat Healthy Snacks Daily

The problem is that we defeat the real purpose of snacking by bingeing on junk foods – burgers, pizzas, ice cream, and more. These foods are loaded with excess carbohydrates, calories, and fats that only increase our risk for developing lifestyle diseases like diabetes. Sure, we get a temporary lift from such snacks but end up feeling cranky. According to a study published on Time magazine, foods with higher glycemic index can make a person at risk for developing depression.

For you to be able to maintain a healthy eating habit, it’s vital to know why choosing the right foods matter. Read on.

1. Balanced Mood

Your mood affects your work performance more than you think it does. When you’re in a terrible mood, you are more likely to procrastinate, make poor decisions, or even lash out at your customers. Healthy snacks like nuts, chia seeds, and asparagus are considered brain foods since they induce positive feelings at the same time balance your neurochemicals. Unlike junk foods, you won’t feel sluggish after eating these snacks.

Conscious Lifestyle magazine also suggests that you incorporate deep colored fruits and vegetables into your daily diet. These provide you with sufficient amounts of vitamins C and E to protect your brain.

2. Weight Control

Eating right doesn’t mean you have to give up your favorite comfort foods. You only need to eat them less often and prioritize healthy choices instead. When it comes to snacking to achieve weight control, go for foods that satisfy your hunger yet are low on calories. These kinds of foods normally score high on the satiety index, according to Authority Nutrition.

Examples of snacks that easily make you full include ginger-carrot soup, eggs, oatmeal, popcorn, and greek yoga. These are loaded with protein and volume. With these snacks, you won’t have to worry about gaining extra weight and feeling hungry every time.

3. Improved Concentration 

Productivity happens when you have focus. It’s impossible to be able to accomplish anything at work if you can’t even think clear. Some people are unaware that what they eat during snack time impacts their brain health. Remember that after your food gets digested, all the nutrients reach your brain through your bloodstream. Before you reach for that box of glazed donuts, think again.

In general, foods that have high sugar content, leading to sugar spikes, decrease your mental focus. Brain-loving snacks you should be bringing to the office include avocado and raw carrots. Avocados promote proper blood flow to your brain while raw carrots improve your memory.

4. Better Overall Health

Taking snacks that are filled with nutrients help ease your stress, thereby preventing you from getting sick. Health.com encourages superfoods such as blueberries and pistachios. These great snacks fight free radicals in your body and promote good cardiovascular health. Be very wary of foods that are high in trans-fat and cause gastrointestinal disturbances like dairy products.

Work-related stress and other poor health conditions as a result of your poor snacking habits can lead to absenteeism.

5. Increased Energy Levels

Some foods simply make you tired and lazy. Food should make you perform your best, not feel sluggish throughout the day. Aside from the lack of sleep or skipping exercise, choosing junk foods every snack time can actually lead to fatigue.

Instead of drinking sweetened beverages like soda, have plain cold water instead. Since water helps keep your body well-hydrated, you’ll stay alert and get a boost in energy.

Conclusion

What you eat daily affects your body chemistry and influences everything about you – from your physical appearance to how you think and feel. Choose healthy snacks that provide you with ample nutrients and you’ll see your life improve in many ways.

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Health Consequences Of Anabolic Steroid Abuse

Often, people’s thought processes are filled with “What’s the best steroid to take?”, “How can I get massive fast?” or “Where’s the best place to buy steroids when it comes to anabolic compounds, but barely anyone thinks about the safety aspects.

Typically, any would-be user spends hours and hours trying to find the most appropriate, highest strength compound to suit their needs with little concern for any other element of taking anabolic agents in general.

Health Consequences Of Anabolic Steroid Abuse

One of the major problems with using these compounds doesn’t actually lie with the items themselves, but instead the “bigger, stronger faster and harder” culture that surrounds their use.

There are infinite resources online to help guide any novice or even experienced user towards safe usage, yet locker room talk often prevails and users simply decide to ignore rationality in the face of trying to create the swift “evolution” of their physique.

What’s actually going to happen if you simply decide to take “whatever” your friend tells you to in “any” dose you choose though?

Let’s take a look…

The Very Real Effects Of Steroid Abuse

Basically, how badly you’re going to be affected depends on several factors including but not limited to:

• Your individual genetics
• How much experience you have with anabolic substances in general
• How much of a substance you have taken
• How much (if any) cycle support has been used
• How long you have been using the substance for and in what capacity

At the simple end of the scale, those taking orals without liver support stand to induce toxicity within the liver itself and should this continue unchecked, you could face severe, if not fatal internal issues.

Then you have other side effects like raised negative cholesterol levels – initially, you could face discomfort such as dizziness, nausea and general fatigue when suffering from this adverse element but in a severe scenario cardiac arrest and strokes may manifest.

A “deceleration” of natural testosterone production is likely when taking androgenic compounds and if this goes untreated, you’re going to suffer from everything from a lack of growth hormone release to a severely reduced sex drive.

Many people associate “roid” abuse with violent mood swings  and a lack of emotional control in general, but interestingly – these negative elements probably have more to do with the individual temperament of the user in question as opposed to the compound being taken.

Make no mistake, these agents certainly alter your hormone levels, but ultimately, how the user reacts to these hormonal differences depends on their emotional stability.

What it’s incredibly important to note at this point in time is that EVERY anabolic agent carries with it negative elements, there are no exceptions to this rule and there’s certainly no such thing as an entirely “safe” steroid.

The same thing can be said for over the counter pharmaceuticals too though – anyone using them has to assume there is a risk associated with them. Anything you take of an external fashion can and may lead to unwanted issues arising – this trait is in no way exclusive to steroids.

What is a dead cert though, is that if you take ANY pharmaceutical grade compound according to the EXACT dosage guidelines whilst supplementing with any and every item you are advised to to ensure your safety, then your chances of having a risk free time are without doubt going to be very high.

Simply put – if you just do as you are told and ignore the “broscience” like advice your friends are likely to give you, you’re more than likely going to be absolutely fine.

Keep the above elements in mind at all times and instead of just thinking about where you can find peptides for sale (for example), consider how you’re actually supposed to take them too.


 
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Categories
Body Image child care guest blogs weight loss

Reducing Obesity and Lethargy in Youth Through Exercise

Childhood obesity is getting to be too much of a problem today. Many children tend to eat too much processed food and fail to exercise. Physical activities, which used to be a past time for children before are almost forgotten. Children still play games, but using game consoles and other hand held devices, with games that pit their skills and dexterity against themselves, the video game character or other gamers.

As a result, children are not expending their stored energy as they should. They tend to sit down for long hours playing games or browsing the web. With their preference for processed foods and fast food meals, they consume more carbohydrates and cholesterol from oily and sugar-laden food.  Most children become fat and in worst cases, obese. Their muscles are not stretched, circulation is hampered and they tire easily because their bodies are not accustomed to movement. If your children are getting fatter and lethargic, here are some ideas on how to encourage them to have a more active and healthier lifestyle.

Reducing Obesity and Lethargy in Youth Through Exercise

Teach them the importance of being physically active

Help your children understand that physical activity has many benefits. Help them understand that exercise can help them increase their energy levels, manage their weight; increase their self-esteem; reduce anxiety and stress; lower blood pressure and even strengthen their bones. Talk to them in age-appropriate language and look for good information as teaching aid.

Encourage them to be active

There are fun workouts that you can teach your kids. There are structured youth training programs as well as family activities that you can do on weekends and holidays. Examples of the latter include dancing, swimming, soccer, basketball, jumping rope, brisk walking or playing tag, which are physical activities of moderate intensity. Skating and roller blading, hiking, sledding, skiing, baseball, tennis, hop scotch, softball and dodge ball are also good exercises for the youth.

The idea is to get them outdoors so they can have some sun and breathe fresh air. Enlist the help of close friends and turn it into a fun gathering. Get them to spend 60 minutes or two 30-minute sessions of physical activities each day, longer if it is possible. If they get used to the exercise, they can spend at least 20 minutes for more vigorous activities.

Minimize inactive time

A sedentary lifestyle and unhealthy diet often lead to weight gain. As children gain weight, their desire to move lowers. When they are physically inactive, some low-grade chronic inflammation will start to develop. This type of inflammation is difficult to detect, unlike acute inflammation, for example when you sprain your ankle, which makes you feel the pain and has visible marks. Low-grade chronic inflammation is one of the things that makes obese people lethargic.

To get children away from long sedentary time, limit the time they spend using the Internet, playing video games and watching TV. You can bargain two hours of these sedentary activities when they do their homework or they eat their veggies and fruits.

It may be difficult to wean your children off a sedentary lifestyle. Start small and build upon it. Change your family’s eating habits. Provide them with plenty of fresh fruits and vegetables. Serve them a variety of food that include beans and lentils, lean meats, fish, poultry and vitamin-rich vegetables. Find physical activities that your children like and get all family members to be involved in it. Teach them the merits of being healthy and active. Do not force them, though because this may have adverse rather than positive effects. Gentle coaching and encouragement is better.

Categories
health Liver weight loss weight loss

8 Liver Cleanse Drinks To Promote Weight Loss Naturally

When it comes to losing weight and keeping it off, there are natural liver cleanse options to choose from. The liver plays an extraordinary part in weight loss and all around health through aiding in the digestive process. A healthy liver can be attained with liver cleanse drinks that are easy to make and have no side effects. Different weight loss drinks stimulate liver cleansing and fat burning that leads to low cholesterol levels. In Traditional Chinese medicine, the liver and gall bladder function optimally between 11:00 P.M. and 3:00 A.M. Accordingly, to get the best effects of liver cleanse drinks, it is best to take them at night before bed.

8 Liver Cleanse Drinks To Promote Weight Loss Naturally

8. Deep Green Liver Detox

To detoxify your liver, there is nothing more efficient than herbs to stimulate liver detoxification. Leafy greens and herbs are full of phytonutrients and antioxidants that boost the strength of your immune system. Using a blender, many superfoods can be combined into a smoothie through blending them together. Each herb or vegetable works in synergy with the other ingredients to promote weight loss and a gentle liver cleanse. This healthy green liver detox recipe contains certain ingredients that promote cleansing, such as:

• 1/2 a cup of cucumber
• 2 cups of kale
• 1 peeled lemon and lime
• 1 cup swiss chard

7. The Herbal Detox Tea

There are certain herbs, referred to as lipotropic herbs, that are efficient in flushing fatty deposits from the liver. When herbs are combined with hot water, draw out the natural nutrients that are effective in cleansing and detoxification. Herbs that are ideal for a liver cleanse are dandelion, parsley root, urva ursi, burdock, ginger, cloves, and juniper berries.

How to harvest, prepare, and use dandelion leaf and root for beauty and health

How to Make Burdock Tea

How to Make Ginger Tea

How to Make Clove Tea

Juniper Berries for Urinary Health

6. Grapefruit Water

Grapefruit is rich in a specific protein that helps your body use up sugar, which boosts metabolism. With a faster metabolism, the body is able to burn off calories and promote weight loss at a quicker pace. This fruit is high in vitamin C and when combined with water, it has potential to strengthen the immune system. It is known as one of the world’s healthiest fruits because it contains fiber, potassium, and choline to promote digestion.

Please note that some medications should not be used with grapefruit. Here’s the list of drugs that interact with grapefruit.

5. Cranberry Juice Concoction

Cranberries are known as a diuretic, which are ingredients that stimulate urination. They key factor of any liver cleanse is to detoxify the liver from the inside out. In order to make a cranberry juice drink to promote weight loss, boil cranberry juice with water and healing spices. To start, combine eight ounces of organic cranberry juice with fifty six ounces of water. Next, boil half a teaspoon of cinnamon, a quarter teaspoon of ginger, and a quarter teaspoon of nutmeg.

4. Apple Cider Vinegar

According to a 2009 medical study published in the Journal of Agricultural and Food Chemistry, Japanese researchers observed acetic acid. Acetic acid is the main component of apple cider vinegar and has been linked to weight loss and maintenance. It has the potential to lower bad cholesterol levels in the body that lead to disease. Consuming two tablespoons of this ingredient suppresses appetite and enhances digestion and detoxification. Most importantly, this substance actually reduces water retention and purifies the blood to assist in cellular cleansing throughout the body.

3. Lemon and Cayenne Pepper

This liver cleanse solution consists of lemon juice, maple syrup, and cayenne pepper. When these three ingredients are mixed together, the drink induces a detoxification reaction in your liver. Lemons are well-known for high amounts of vitamin A, C, E, B6, antioxidizing ingredients, and essential proteins. Coincidentally, cayenne pepper also contains vitamins A, C, and B6 as well as potassium and other minerals and phytonutrients. This powerful blend of ingredients acts as a cleansing agent throughout your liver and effecting the rest of your body.

Dr Robert Cassar talks about Lemon Cayenne Detox Water

2. Aloe Vera Gel

The aloe vera plant is well received in the medical community for its many health benefits that promote healing. It is a popular short-stemmed plant that has leaves containing gel high in vitamins, minerals, amino acids and antioxidants. When aloe is combined with water, it can be consumed as a detoxification drink to promote cellular cleansing. It has a mild laxative effect and can cleanse the liver of toxins that are unhealthy. This plant is particularly high in amino acids and fatty acids that break down fatty molecules in the body.

How to make Aloe Vera gel?

1. Fennel Tea

Fennel, also known as Foeniculum vulgare, is a hyper-effective herb that directly influences the digestive system to promote cleansing. It is in the same family as carrots and is a diuretic that increases urine flow and promotes blood cleansing. For this reason, it is a powerful liver cleanser that contains vitamins A, B, C, D, and different healing minerals. This herb induces digestive cleansing since it contains estrogen that inhibits muscle spasms to aid digestion and detoxification. Through alleviating and balancing acid levels in the stomach, it works to eliminate toxins that leads to weight gain.

Benefits of Fennel Tea and How To Make It

Enhancing Weight Loss With Natural Ingredients

The best part of consuming herbs, vegetables, fruits, and spices for detoxification is that it doesn’t cause side effects. Accordingly, after consumption of any one of these liver cleanse drinks, you may experience some changes in your body. While going through with the liver cleansing process, you may experience certain symptoms, which are completely normal. Due to changes in metabolism and energy exerted to cleanse the body, you may experience symptoms like fatigue and dizziness. When it comes to losing weight, natural drinks can work to gently cleanse the liver quickly and instantaneously.