Archive | November, 2016

8 Exercises to Create an Athletic Physique

More and more people are becoming tired of the “Bodybuilder” look. Let’s cut to the chase. Most people want to look good to attract the opposite sex. It’s really that simple. What kind of body does that? The answer is in multiple magazines, on tons of websites as well as in many playing arenas. The “Athletic Body” is the answer!

If you compare the bodies of today to that of the late 80’s and 90’s that are “attractive or desirable”, you will see that men are Athletic/Natural Muscle and women are curvy with good muscle tone. Gone are the days of the no-neck, roid-raging, waddling bodybuilder and the stick figure no-ass having bleach blondes with crazy crimped bangs. We have entered the hot athletic body era.

How do you develop the Athletic Body that the opposite sex wants to see on you? There are of course many ways. Let me be clear and mention I do NOT want to discount the importance of Traditional Weight Training. There are many benefits to weight training. However, for now I want to focus strictly on the Athletic Look. An athlete can do what? They can perform! In order to perform they must be able to use their body as a vehicle to respond to their every whim. Would you agree?

So doesn’t it make sense that in order to get your body to respond to your athletic desires (as is the necessity of the athlete), you should do workouts which incorporate body movements? Remember that “form follows function.” In other words, if you force your body to perform a function the form that is necessary for that function will follow. You are probably asking, “What are these functions that will create the form we want?” The answer is bodyweight exercises, and derivations of them.

Yeah I know! I love the weights and talk a lot about them; but, we can’t deny the results from good ol’ pull-ups, push-ups, and lunges, et cetera. You must perform these types of exercises to tie all the weight training together to create the ultimate athletic physique. Do you perform these exercises already or are some too difficult or boring?

If you find them too difficult or boring I have a couple ideas to help you out with that. Finding a way to make the exercises easier or more exciting can help you get to where you are able to push past that plateau. A great way to accomplish this is to add assistance, thus reducing your effective bodyweight in a given bodyweight exercise. If you already do many of these exercises with full bodyweight and find them too easy, I have a couple ideas to take them to a completely different level. This is accomplished by performing variations that spice up these basic exercises and stimulate the kind of results your workouts may currently be lacking. A great way to add structure and variation simultaneously to your workout plan is my using the right equipment for your body movement exercise.

At this point you’re probably wondering, “how is using this piece of equipment going to enhance body movement exercises?” The best way to describe this is to take the simple exercises, explain what they will do to help you reach your maximum athletic appearance development and give variations for each. Without any further ado the exercises for the ultimate athletic physique and their variations depending upon fitness level or fatigue.

Upper Body

Pull-Ups / Chin-Ups

Look at most athletes from behind and you will see an awesome V-taper. That is the result of a great set of Lats. What is one of the top ways to develop Lats? What else, but none other than Pull-ups and Chin-Ups! The problem is that many people can only do a few reps, if any. That is not enough to elicit the kind of changes needed to create the Athletic Physique. How do we overcome this? You can opt to use an assisted-pull up with the help of a plate-loading machine that will provide a counterbalance on your body weight, which allows you to work with less than our full bodyweight. The result is more reps and more results.

Now if you are already extremely strong, you can actually do 15 or more good reps! So now what? How about you try using ONE ARM! Most people can’t do TRUE single arm pull-ups (not the grab the other wrist kind, but true single arm pull-ups). With the assisted pull-up you can add some weight to counterbalance your own body weight and do single arm work. This is the perfect twist to a basic exercise to push your body to the next level.

Oh and let’s not forget that pull-ups and chin-ups are perfect for developing the biceps and rear delts, when done right!

Push-Ups

What can I say about push-ups? They are a staple for chest and triceps development. By placing your hands at a higher level you decrease the difficulty. By planting the feet higher you increase the difficulty. You can try single arm push-ups as well. If you want to mix the two ideas, you can come up with some serious chest development. An example would be to plant the hands at an elevated level and use only one arm. This reduces the load on that arm via the angle you are at and allows more reps. The result is a variation sure to challenge your body to adapt.

Dips

Many would consider dips one of the best exercises for triceps, lower chest and front shoulder development. If you are having trouble knocking out 10 reps then assisted dips are the key to getting past that plateau and getting the results you are looking for. If you easing knock out 20 reps then a drop set is an idea to take it to the next level. “A drop set on a bodyweight exercise?” That’s what I said! By adding weight to the counter-lever on the Dip-Assist on successive sets one after the other you are essentially doing a “drop-set.” As you know, drop sets are highly effective.

Lower Body

Squats / Lunges

Developing the total Athletic Physique means getting those legs going too! Often neglected by many TALKERS, always done by DOERS! Do you talk or do you do? If you are a doer and looking to get the balanced physique, it’s hard to beat squats and lunges. If you have difficulty performing squats or are coming off of an injury, assisted squats may be the perfect option. This allows you to work with less than your body weight to build up the necessary strength.

If you already do tons of squats this is a great way to work until failure and then hit additional reps with assistance to push to a new tier. Another way to use the machine to take this exercise to a new level is to be able to perform Single Leg Squat with the assistance. I don’t care how good of shape you are in. Single leg squats are very challenging. This apparatus gives you the chance to do massive numbers of reps with single leg for the extreme athlete for incredible changes in the Athletic Physique.

Lunges are another good exercise for the legs. To enhance the lunge or build up to it you can do Single Leg Press Downs on the Assistance Pad. Whether you are trying to build strength to lunge or push to a new level all you have to do is adjust the amount of resistance you add.

Abs and Lower Back

Crunches and Hanging Leg Raises

It doesn’t get much simpler than crunches to work the abs. Lie down on the floor and crunch away. Let’s say you want to take it to a new level. On a pull-up bar or using a plate-assisted machine, you can perform knee raises. This is a simple exercise. Just grab on to the bar and lift your knees being sure to tilt the pelvis for maximum abdominal engagement. If you find this easy you can keep the legs straight throughout the movement and do traditional Leg Raises. Whichever you choose, you are sure to hit the abs and lower back.

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Iron – Benefits, Deficiency Symptoms And Food Sources

Iron is a vital component of hemoglobin, which transports oxygen to the various tissues of the body. Life and iron are inseparable: with the sole exception of lactic acid bacteria, all living organisms require iron as an essential element for growth and multiplication. Iron deficiency is the most common nutritional problem in the world.

Free ionic iron hardly exists in the body. All the intracellular iron is either in hemoglobin or in the iron-storage protein ferritin.

ABSORPTION

Iron is rather unique in that nature regulates its absorption, because there is no mechanism that enables excretion of excess iron1 The precise mechanisms and control of iron absorption are not clear.

The duodenum is the main site of iron absorption. Small intestinal iron absorption is by a process of diffusion. The amount of iron absorbed is 1%-5% of the dietary iron in a normal man, studied using a radioactive isotope.

Because of the multiplicity of factors affecting iron absorption, it is not possible to make a valid estimate of iron absorption from a meal. The absorption varies with foods, being higher with a rice-based diet and lower with millets. Germination and baking increase absorption, while it is reduced with tannins, tea, tamarind, phytate and cereals. Food analysis reveals considerable tannin in cereals, pulses, soybeans, and condiments like tamarind, turmeric and chillies. Absorption from soybean is enhanced when taken with meat or vitamins. Prolonged warming of meals decreases their vitamin C content, and hence, iron absorption. The amino acid cysteine enhances iron absorption from vegetables, animal foods, and iron salts.

Iron in meat and liver is better absorbed than that in eggs and leafy vegetables. With animal foods, the mean iron absorption ranges from 7% from ferritin to 22% from veal muscle, with intermediate values of 11 % from fish and 13% from liver. Animal protein in beef, pork, chicken or fish (but not egg and milk) increases absorption of non-heme iron from vegetable sources. On a rice-based diet, iron absorption increases with the addition of 40 g fish.

Iron absorption on a cereal diet is decreased because phosphate and phytates precipitate ionised iron. Soya protein is a major inhibitory factor of iron absorption due to its phytate content.4Fiber in wheat and maize decreases iron absorption. Tea and coffee form insoluble iron tannate that is not absorbed. Coconut milk, used extensively in cooking in Thailand and southern India, inhibits iron absorption.

Iron absorption increases with iron-deficiency anemia, low plasma iron, increased red blood cell activity in the bone marrow, pancreatic deficiency, and in women. Increased iron absorption occurs in normal persons during menstruation, pregnancy, puberty, and after blood loss. Iron absorption is increased if iron body stores are depleted.

Inorganic ferrous and ferric salts are both absorbed, but ferrous iron is absorbed better. There is no difference in the absorption of the inexpensive ferrous sulphate and the more expensive slow-release iron tablets. Hemoglobin iron is absorbed intact as heme, even at neutral pH, and is not affected by dietary phosphate or phytate.

Gastric acidity maintains the solubility of inorganic iron, which aids the formation of small molecu les with ascorbic acid, citrate, fructose, and amino acids. Citrate and ascorbate, being soluble, are more easily absorbed, while tannate (from tannic acid in tea), phytate and phosphate are not so readily absorbed.

Vitamin C reduces ferric iron to ferrous iron which. remains soluble even at neutral pH and is better absorbed. Even when the diet is poor in iron, vitamin C supplement with each meal enhances iron absorption.? Vitamin C taken in divided doses with each meal will increase iron absorption to a greater extent than a single large dose with breakfast.

Calcium inhibits iron absorption. Radio-iron absorption tests in human volunteers show decreased absorption with cimetidine and antacids.

BLOOD LEVELS

PLASMA IRON :- Normal plasma iron level is 60-160 micrograms per 100 ml (10.74-28.6 micromol/l); the total plasma iron-binding capacity (TIBC) is 280-400 microgram per 100 ml (50.1-71.6 micromol/l), of which about one-third is normally saturated.

The iron-binding proteins are transferrin (siderophilin), lactoferrin (found in milk, tears, saliva, bile, seminal secretions, and cervical mucus), and desferrioxamine (a fungal product). Mucosal transferrin binds iron in the lumen of the gut to transport it across the brush border of the intestinal mucosa. Plasma transferrin transports protein and binds two atoms of iron; its half-life is eight days, but varies widely because iron deficiency itself is a stimulus to transferrin formation.

STORAGE

The total body iron is 3-5 g (54-90 mmol), the bulk of which is in hemoglobin. The sites of storage are the liver, spleen, and bone marrow, where iron is stored as ferritin or hemosiderin.

Ferritin, derived from the reticuloendothelial tissue of the liver, spleen, and bone marrow, is a spherical storage iron protein which binds up to 4000 atoms of iron per molecule. It has 24 subunits arranged in a cluster like a raspberry, and contains 20% iron. Ferritin represents the soluble, readily mobilizable fraction of storage iron; its estimation, by radioimmunoassay, helps in diagnosing iron deficiency or overload. This estimation is less expensive than that of serum iron and TIBC. The normal values range from 12 to 250 micrograms per litre; values less than 10 micrograms per litre denote iron deficiency.

One microgram per litre of serum is equivalent to 80 mg (1.4 mmol) storage iron. Storage iron is about 980 mg (17.5 mmol) in normal men and 450 mg (8 mmol) in women. In iron overload, the values are higher; in acute liver cell damage, too, release of ferritin gives abnormally high values.

The structure of hemosiderin is not well understood, but it is believed to be a degradation product of ferritin. Hemosiderin iron is not readily released.

Desferrioxamine is a chelating agent that binds iron and excretes it in the urine. The urinary excretion of iron is thus easily measured, and this method is utilized to estimate iron stores. Injection of desferrioxamine in patients with decreased iron stores results in diminished urinary iron excretion.

Transferrin is a glycoprotein synthesized mainly by the liver. It can bind two ferric iron molecules and is responsible for the total iron-binding capacity of the serum, which is 250-370 micrograms per 100 ml.

EXCRETION

Absorbed iron is tenaciously bound to protein. The little excretion that occurs, as with shedding of the inner lining of the digestive tract (desquamation of the epithelium of the mucous membrane), cannot be correctly assessed. Iron passed in stool is mostly unabsorbed dietary iron; some iron is also -lost through the bile. Desquamation of the skin increases iron loss with sweating in the hot, humid climate of the tropics. The urinary loss of iron is negligible.

IRON Loss IN WOMEN

A woman loses additional iron during her reproductive life: (i) during each menstrual cycle 30-60 ml of blood is lost, which involves a monthly loss of 15-30 mg (269-537 micromol) iron; (ii) during pregnancy the fetus, placenta, and loss during parturition drain the mother of over 500 mg (9 mmol) iron, which would require an increase in the daily absorption by 2 mg (36 micromol); and (iii) during lactation, there is an additional daily loss of 1.5 mg (27 micromol) iron. Owing to such losses, women–even in Western countries-have low iron stores.

DEFICIENCY

Anemia are the most common and widespread nutrition problems. A vast majority of cases are due to iron deficiency. On a global basis, 2.15 billion persons are anemic or iron-deficient.

Iron is also utilized by the brain. Iron uptake is maximum during rapid brain growth in the fetus 15 Iron-deficient infants are below par in mental and physical development. Iron intervention can reverse these development delays.

A post-cricoid web is often associated with iron deficiency; when followed up, some of these developed cancer in that region. Lowered levels of intestinal disaccharidases occur with iron deficiency anemia; this’ is corrected by oral iron supplement.

Serum ferritin radioimmunoassay is the most reliable test for iron-deficiency anemia. Little additional information is gained from other noninvasive tests.

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Ketogenic Diet

Albeit no place close was widely known as they were in the 90’s the point at which the Atkins diet was apparently inescapable, low-starch ketogenic eating methodologies are still profoundly viewed in many circles as compelling, viable weight loss diets. The following tips will help you in maximizing your success on a ketogenic diet.

1.) Drink huge amounts of water.

While on a ketogenic diet, your body experiences serious difficulties retaining as much water as it needs, so staying appropriately hydrated is significant. Numerous specialists suggest that men allow at least 3 liters of refreshments every day, while the figure for ladies is 2.2 liters on daily basis. A good indicator of proper hydration is the color of your urine.. On the off chance that your urine is clear or light yellow, you’re in all probability legitimately hydrated. Keep a jug of water with you wherever you go!

2.) Don’t overlook the fat!

Basically, our bodies require fuel to work. When we reduce our carbohydrate intake, particularly to levels that instigate ketosis, our bodies require another fuel source. Since protein is not an efficient source of energy, our bodies swing to fat. Any fat you eat while in ketosis is utilized for vitality, making it extremely hard to store fat while in ketosis. Pick sound, unsaturated fats as frequently as could be expected under the circumstances: nourishments like avocados, olives, nuts, and seeds are perfect.

3.) Find your carb confine.

The greater part of our bodies are distinctive. Some dieters will need to adhere to a strict low-carbohydrate diet that involves consuming less than 20 grams per day of carbs. Other dieters will find that they can serenely remain in ketosis while expending 50, 75, or 100 grams of starches. The best way to know without a doubt is experimentation. Buy Ketostix or any brand of ketone urinalysis strips and discover your sugar limit. On the off chance that you find that you have a touch of squirm room, it will make adhering to your diet much less demanding.

4.) Be brilliant about alcohol.

One of the immense parts of the ketogenic eating routine is that you can drink alcohol while on it without throwing your weight loss far off course. You can drink unsweetened alcohols like vodka, rum, tequila, gin, bourbon, scotch, cognac, and liquor, alongside the intermittent low-carb bear. Utilize low-carb blenders and drink a lot of water to remain hydrated, as aftereffects are famously awful while in ketosis. Remember, calories still count, so don’t go over the edge. All things with some restraint.

5.) Be tolerant.

While the ketogenic diet is known for quick weight loss, particularly in the early phases of dieting, weight loss is dependably a moderate, tedious process. Try not to blow a gasket if the scale doesn’t demonstrate weight loss, or shows slight weight increments, for a couple days. Your weight shifts everyday (and for the duration of the day) based upon various components. Bear in mind to utilize measurements like how your garments fit or body measurements to see progress beyond what the scale display.

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How I Finally Got Bigger Arms

Ever since I was born I was small. All through elementary school, I was above average height, but still small. At 12 I started lifting a little and my chest began to grow a little, but I was still small. It was until age 15 a friend of mine showed me how to do some body-weight exercises and my arms grew a little, but they were still only 13 inches. At age 15-18, they were maybe 14 inches. For the next six years I think my arms increased about only 2 inches.

I wasn’t in any Gym, but nearly every day I would do body-weight exercises and gradually increase my reps. However, at that point, I had above average arms, but they were no where near to where I wanted them to be.

Then in my 26th year, I learned about the pull-up bar. My cousin was moving to another province and I was helping him to move. He had a pull-up bar there and asked if anybody wanted it. One of the other helpers said he wanted it but that couldn’t happen, I took the pull-up bar and immediately put it in my car.

What happened next was magic. I brought that pull-up bar home and immediately went to work on it. Day after day or night after night, I worked at it and gradually built up my strength until I was over 100 reps per session, then 200, then 500+. My strength increased incredibly and with strength, so did my size. Everywhere I go, people would see me and make some kind of comment. “Do you take steroids?” “What do you eat?” “What kind of exercises do you do?”

I even joined my first Gym a few years ago and to do this day, people admire my physique and what I can do in the gym. Now, it is almost a daily routine for somebody who I don’t know to come up to me and say hello or even ask me how to do a certain exercise. And I think that this is all because of the muscle that I’ve gained using the pull-up bar.

Now I don’t have the biggest arms in the world, but I sure am noticed anywhere in the world partly because of them. The last instance being on a resort in Jamaica wearing a tank top trying to enter into a buffet before being stopped by a waiter proclaiming that, ” no guns are allowed in the buffet.” Or even the next day on my way to that same buffet being stopped by three women who crowned me as “the best looking man on the resort”, while my wife was standing next to me.

This is just my story, but I know it can also work for you, because doing pull-ups on the bar is scientifically proven to raise your testosterone level. And we all know what testosterone does to muscle, it builds it. So if you are lacking in your upper body and need a big boost that will begin to get you noticed. Start doing pull-ups and do a lot of them. Until next time!

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Dangers Of Metabolism Boosters And Energy Drinks

The main purpose of metabolism boosting substances is to assist body when exercising. They are there to accelerate calorie burning process. There is a common misperception that metabolism boosters can replace the role of physical activity in losing weight. Fault for this belief lies partly by online diet marketers. Last 5 years are known as “diet spamming” period. Majority of e-mail owners were receiving at least 1 “lose weight – no exercise needed product” mail weekly in their inbox. Though it is true that those products will make body burn more calories even with no exercise, dangers of such doing overshadow by far those hardly measurable weight loss effects.

Untrained body of overweight people is simply not up to the increased heart rate and blood circulation that energy drink or metabolism booster can cause. Heart attack can be the consequence. Each body needs time to adapt on faster blood circulation. Any instant shock caused by metabolism boosting diet product is a health hazard. This is especially important for people who face weight issues and have one or another kind of medical condition related to: high blood pressure, elevated cholesterol levels or any kind of heart muscle disorder.

Overweight people, who have long neglected physical exercises, should avoid dietary products that promise weight loss with no effort needed. Those products are predominantly based on extracts of different citrus fruits, alcohol and in 90% of cases they will content caffeine. For individuals just starting with their weight loss program, other kinds of dietary supplements should be considered. Here it should be emphasized that there is an important difference between overweight and obese individuals. No obesity case should ever be addressed without proper medical guidance.

One should also never underestimate the power of drinking water. Water is an effective and gentle body stimulant, with no negative side effects. Metabolism boosters and energy drinks should find their place in fitness studios with people who are daily devoted to hard physical exercise.

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Dukan Diet

You are perusing about the Dukan diet so there is a decent possibility that you are considering giving this diet a go. Yet, would you say you are one of those individuals that have practically abandoned eating methodologies inside and out? I think about individuals that are completely disappointed by the absence of success they’ve had with eating methodologies and weight loss plan they’ve attempted before. In the event that you are one of those individuals then the Dukan diet plan could be exactly what you’re searching for. So before you give up totally, give the Dukan diet an opportunity. Please keep reading.

At the point when individuals say that diet don’t work what they generally mean is that eating diet just appear to work for a brief timeframe before the weight loss stops. This is the feared weight reduction level. Dr. Dukan alludes to this circumstance as being in ‘stagnation’. Being on a diet plan however without losing any weight at all is unsettling no doubt and it is now that many people tend to surrender and backtrack to their old ways. In any case, things don’t need to be like this! You don’t have to stagnate while on the Dukan diet plan.

Dr. Dukan recognizes 4 group of people that are likely to find themselves in this circumstance:

Ladies who have a past filled with consuming less calories. These are the ladies who have taken a stab at everything and come to Dukan in distress seeking that there is a path after them to get in shape.

Individuals who originate from families with a long history of stoutness. Ladies who have overweight kids and in addition moms, fathers and aunties and uncles who are stout.

Men and ladies who are extremely stout. Shedding pounds when you are colossally over weight can appear like attempting to do the outlandish.

Individuals who carry on with an extremely inactive way of life. A large portion of us lead more an inactive life than maybe our late precursors. We drive to work, take a seat throughout the day at the workplace before returning home and hitting the love seat before the TV.

Presently a weight reduction level or “stagnation” period is a typical part of any weight loss plan. As much as I am concern, it is your body’s method for adapting to what it sees as a deficiency of nourishment. It is impeccably conceivable to endure the circumstance, simply adhere to the weight loss plan (either the Dukan diet or normal calorie checking) and you ought to move beyond it and backpedal to losing weight. This is simpler said than done in any case!

In any case, you don’t need to simply endure the level. Dr Dukan has the answer and it is as easy as anything.

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The 5 Best Jelqing Routines To Get Your Penis Bigger

Jelqing is the exercise which guys have been doing in order to increase penis size. There are dozens upon dozens of ways to jelq. Here are the 5 most effective jelqing routines today:

1. Standard Jelqing. Yes, one of the best jelqing routines is actually the straight up, old school, standard jelqing. This has been the backbone of just about every solid jelqing program, so one can’t ignore how effective it has been throughout the years. A standard routine is also the closest to how original jelqing started, supposedly hundreds of years ago with tribes. Let’s go over a standard routine:

  • Penis is lubricated and semi-erect.
  • Thumb and forefinger are joined, creating a circle which is wrapped around the base of the penis.
  • Forward, slow and controlled motion of about 2-4 seconds.
  • Grip is relased right before the head.
  • Same thing with the other hand, and then repetitions are repeated alternating hands for several minutes.

2. Jelqs and Stretches. This is a very popular way to perform enlargement exercises. It is basically standard jelqing with stretching specific exercises performed either in between jelqs, or, as is more standard, performed as a “closer exercise” after your standards are completed. Stretches work for giving you that extra boost for increased length gains. Here’s how jelqs and stretches are put together in a routine:

  • Standard jelqing as described above is performed.
  • Rest for a moment and then begin stretches by gently out-stretching the penis.
  • This stretched out position is held for a few seconds, then released.
  • Repeat the stretch and hold again, and continue for a number of repetitions.

3. Shower Jelqing. This is considered one of the best jelq routines, for a few reasons. First it is the one routine that most guys stick with due to it’s convenience factor. Most men fail with jelqing because of the unusual nature of doing the exercise. You don’t go to a gym, or down your basement or garage to workout. You have to find a very private space where you won’t be disturbed for several minutes. Most guys will try a few different arrangements, but never get into a set routine, which is key for making this enlargement exercise really work.

The shower is an ideal place for doing jelqs. It’s private and it’s already part of a routine that you do anyway. The other reason it’s very effective is that it warms your penis up much faster, if you direct the warm water towards the penis at the beginning of the exercise. After you finish with your jelqs, you can once again direct warm water down there which relaxes the penis and prepares it for rest, recovery, and growth.

4. Reverse Jelqs. This is a great exercise which focuses on girth gains. Many guys have been turning to jelqing specifically to gain thickness in their size. Women are much more concerned about girth than length, according to many reports asking them “does penis size matter?” Reverse jelqs work on building up girth size. Here’s how they are usually performed:

  • Instead of the standard “semi-erection” to start, usually around 40-60%, reverse jelqing has the penis at a slightly higher erection start size, around 60-70%.
  • The same motion forward is initiated, but just before the head, instead of releasing, the hand motion is then reversed back to the base.
  • This is then repeated for a certain number of sets and reps.
  • Sometimes different grips, such as the “V-grip”, are used when performing reverse jelqs.

5. Jelqing plus Supplementation. The latest jelqing routines have been combining both standard jelqing and stretching, with supplementation. There are generally two types of supplementation used with a jelq program.

  • Herbal based pills which increase blood flow. These are pills that promote increased blood flow to the penis. They are usually marketed towards harder and stronger erections, but for guys having trouble staying erect throughout a full jelq routine, these pills can help keep you in that steady semi-erect state.
  • Natural testosterone and/or growth hormone supplements. The combination of all natural test boosters or growth hormone supplements, alongside performing jelqing exercises, has been seen to improve growth and deliver faster results. This has been the latest trend when performing enlargement exercises.

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How Water Can Reduce Your Cholesterol

You wash your clothes with it, you cook your meals with it, you make your hot beverages with it, and you bathe in it. Water is life’s most essential element; no human, animal or plant can live without it. People can go weeks even months with food depending on the situation, but rarely can anyone go without water for more than a few days and live. In most survival situations the need to find a source of drinkable water takes priority over the search for food. But water is much more than something that you use to quench your thirst. Water consists of up 70% of your body weight and is vital to the normal function or your internal organs. Also water has many health benefits as well one being the maintenance of your cholesterol levels.

The recommended daily consumption of water is 8 to 9, 8 ounce cups. Other sources of water are found in the foods you eat such as fruits and vegetables, fruit juices and other non caffeinated beverages. But the best source of your water allowance is water. Why is water essential? By not drinking enough water you can increase your body fat, you can develop poor muscle tone, you will experience decreased digestive efficiency and organ function, and you run the risk of increasing the toxicity levels in your body. Oddly enough by not drinking enough water you will also experience water retention, this is caused by your body compensating for the lack of water intake by building up fluids within the body. In fact fluid retention can sometimes be eliminated by drinking more water, not less. In addition, water is crucial for the removal of waste products through the formation of urine by the kidneys. For example development of kidney stones is directly associated with not drinking enough water, millions of Americans suffer from this condition because they go through the day subsisting on sodas, alcohol or coffee without drinking water to flush out the toxins found in these beverages. Like other nutrients, the benefits of drinking clean water can be diluted by other elements such as caffeine and carbonation. Most importantly, water is used to maintain blood volume, which is imperative for regulating body temperature and delivering oxygen and nutrients to the rest of the body.

You can also maintain your cholesterol levels by drinking water. When having high cholesterol the first thing you should do is consume more water. Water will keep your cells hydrated which in turn will keep the blood from thickening due to excessive amounts of cholesterol. It’s recommended that you show drink water at least 30 minutes prior to each meal because eating tends to take water from the blood to be used for digestion so drinking a glass or two of water will assure enough water for digestion. Dehydration is a result of loss of water from all systems in the body, including blood. It also causes loss of water from the inside of cells. As dehydration progresses, the body produces more cholesterol to firm up cell walls so more water will not exit its interior. This prevents further dehydration which contributes to increased cholesterol in our bodies. By drinking pure water as opposed to beverages high in sugar, sodium or caffeine certain studies have noted that coffee and caffeinated beverages can contribute to slightly higher levels of cholesterol, along with the cream or milk products many people add to their coffee. In addition to helping lower cholesterol, a 2002 study published in the American Journal of Epidemiology showed that drinking a good amount of water will lower the risk of a heart attack.

Of course every effort to manage your cholesterol levels should include a diet and exercise program and the inclusion of water should be added as well. Also high levels of sodium combined with excessive cholesterol levels also contribute to heart disease. Drinking the recommended amounts of water on a daily basis will help flush out excess salt from your body. Additionally, cholesterol problems often come from overeating or eating improper foods. By drinking plenty of water, you won’t feel as hungry and will be less likely to overeat. As you all know a healthy diet can significantly reduce high levels of cholesterol. In addition to eating a balanced diet with plenty of fruits, grains and vegetables, drinking 6 to 10 glasses of water per day can help keep the blood clean and keep the body from becoming dehydrated. When you exercise you need more water. This makes sense because our bodies lose a great deal of water due to perspiration. We need to drink 2 cups of water for each pound lost through working out. Even when we sleep our bodies lose water. Drinking a glass of water before we go to sleep and when we wake up helps to offset this loss and keep our bodies functioning optimally. We should also learn to substitute sodas with water you typically go through the day consuming, as mentioned earlier this will also reduce the risk of developing kidney stones.

Without water all life dies, whether it comes from the ground, from pipes, or falls out of the sky; every living thing on this planet relies on water to survive. Americans take for granted that clean drinking is readily available for all of your needs. But you need to realize and understand the health benefits water has in keeping your body healthy. Make it a habit to drink water daily. Keep a bottle with you at all times and drink it throughout the day. Drink water daily and watch yourself become healthier and happier.

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Fermented Foods And Why You Need Them

Fermented foods may not be on most peoples’ radars. Even though they are readily available, most people ignore them. They may seem daunting because they have strong smells or flavors, but they are full of nutrients and probiotics that can promote a healthy digestive system.

Your gut is full of bacteria, both good and bad. Bacteria outnumber cells in your body by about 10 to 1. The goal is to create a balance of good and bad bacteria for a healthy body. The good bacteria help to improve digestion and can even boost immunity. So how do you promote the growth of good bacteria? While there are a few different answers, an easy way to do this is by eating foods packed with probiotics, which are abundant in fermented foods.

What Are Fermented Foods?

They have been around for many years. Romans ate sauerkraut, Indians continue to drink lassi (a fermented yogurt drink), Bulgarians have been known to eat kefir, and various Asian cultures eat kimchi or other fermented vegetables. These foods go through a lactofermentation process, which means bacteria feed on sugars and starches in the food. This creates beneficial enzymes, omega-3 fatty acids, and probiotics.

List of Top 7 Fermented Foods You Should Eat:

· Tempeh

· Miso

· Sauerkraut

· Yogurt

· Kefir

· Kombucha

· Kimchi

Why You Should Eat Them:

Better Absorption of Food: If you have the right balance of good and bad gut bacteria, you can better absorb nutrients from the food you eat. Just because you eat fermented foods does not mean you can eat whatever you want. It means that if you eat healthy food such as fresh fruit and vegetables, your body will better absorb the nutrients from those foods.

Optimize Your Immune System: A healthy gut makes a strong immune system because about 80% of your immune system is in your gut. Probiotics help produce antibodies to fight off pathogens (science words for fighting off germs). A healthy digestive system is great for maintaining optimal health.

Help You Detox: The last things you want in your body are built-up toxins. This is why we always recommend cleansing the body to reboot your system. Because fermented foods contain beneficial bacteria, eating them can help your body naturally eliminate toxins and even heavy metals.

Cost-effectiveness: Why is eating these foods cost effective? To get probiotics, most people take probiotic supplements. Fermented foods actually have 100 times more probiotics than supplements. So get your kimchi or kombucha on.

Essential Nutrients: As you know by now, these foods are excellent sources of probiotics. They are also rich in nutrients such as vitamin K2, which helps prevent plaque from building up in your arteries. B-vitamins are abundant in fermented foods as well.

Don’t be afraid to try new foods, especially fermented ones. Not only do they taste great, but they are awesome for your health.

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5 Easy Steps to Lose Belly Fat

Are you suffering from excess belly fat that won’t budge no matter what you do?

Have the flashy infomercials convinced you that your belly fat is directly related to stress and that they have the miracle pill that will get rid of it with no effort on your part?

Are clever marketing ads suggesting your can rid your stubborn belly fat by investing in their “breakthrough” ab-machine?

Not only is belly fat unattractive, it’s unhealthy. You’re probably aware of this and have tried to do something about it, haven’t you?

Let’s face it. You’ve tried everything and nothing has worked thus far. Stop playing games with yourself. This is your body and your health, and it’s about time you got the TRUTH about how to lose belly fat.

Fact #1 on How to Lose Belly Fat – As frustrating and harsh as this may sound, it needs to be said. You will NEVER lose belly fat by doing countless crunches every day. If so, wouldn’t most people have them by now? You can do crunches until you are every color of the rainbow in the face and it WILL NOT get rid of belly fat.

Fact #2 on How to Lose Belly Fat – Fancy and expensive ab-machines won’t get rid of belly fat. Most the ab-gadgets marketed focus on spot reducing, suggesting to the consumer that all they need to do is use their “state-of-the-art” ab-device and they will get rock hard abs.

Fact #3 on How to Lose Belly Fat – Fat-loss potions and other “miracle” quick fixes will not get rid of belly fat. Many marketing companies wait for the next new piece of “scientific evidence” to emerge so they can use just enough “scientific fact” to create a product and make extravagant claims that hit the consumer at the emotional level.

Fact #4 on How to Lose Belly Fat – Fad diets are the worst of all the belly fat scams. Fad diets prey upon the desperate. They evoke restriction and deprivation, cause a loss of muscle, bone, and water, and in the end, completely destroy the metabolism.

What You CAN Do To Lose Belly Fat I know what you are probably thinking at this point and I now have you completely depressed. Alas, I’m going to tell you how to lose that belly fat you hate and have been trying to get rid of.

If you implement these methods I’m about to discuss, you will begin to notice your mid-section decreasing in size and belly fat will slowly melt off, the right way. When you take fat off the right way, it’s less likely to return. The idea is to create control and then maintain that control.

Keep in mind that this is not a “quick-fix” and you will not see results overnight. Sorry, but I speak the truth. What you can expect is:

Continual belly fat loss over the course of several weeks or more

To have less cravings

Feel the changes as well as see them

To increase your health and self-esteem

Lose Belly Fat Rule #1 – Detox your body and organs. Studies show that a body that’s been purged of impurities functions better than one loaded down with toxins. Cleaning your intestinal track is the first step to good health.

Lose Belly Fat Rule #2 – Clean up your eating habits. The eating rules are to eat natural food derived from the earth. Eat a small balanced meal every 3 hours. Taper off complex carbs toward the end of the day. Doing these small, yet effective dietary changes will purge your body of toxins to allow the nutrients to be utilized and it will also boost your metabolic rate.

Lose Belly Fat Rule #3 – Drink water. If you already drinking water, drink more. Water is vitally necessary in toxin removal as well as getting fat moving and flushing it out of the body.

Lose Belly Fat Rule #4 – Cardio constitutes as an effective means of reducing belly fat, provided you keep it within reason. Losing belly fat with cardio is a tool, not the sole answer as many people may think. Doing 20-30 minutes of high intensity interval training three to five times a week is sufficient to boosting your metabolic rate and burning fat.

Lose Belly Fat Rule #5 – Abdominal exercises are wonderful in building a strong midsection. When you build stronger abdominal muscles you will look and feel better, improve posture, and alleviate lower back pain. You can do a wide array of various forms of crunches up to 4 times a week.

Lose Belly Fat Conclusion The bottom line about how to get rid of belly fat is not by investing tons of money into fancy gadgets, expensive pills, and starving oneself, but it’s in nourishing the body, purging the impurities and exercising.

You won’t have a model-ready body by tomorrow, but in time you will lose the belly fat and keep it off.

Now that you have the TRUTH about how to banish unsightly belly fat, use this information to your advantage and you will be unstoppable.

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