Archive | February, 2017

9 Switches for Better Nutrition

1. Dairy Milk for Nut Milk

There are so many alternatives to dairy milk today, that these alternatives are as available and accessible as the dairy options. If you switch from whole milk to, for example, unsweetened vanilla almond milk, you will get double the calcium and, depending on the brand, less than one quarter of the calories. Also, if you have an undiagnosed or undiscovered intolerance to dairy, this will offer you relief from that and make you feel fantastic.

2. Milk Chocolate for Dark

Swapping milk chocolate for dark, may be harder for some than others, but it will make a big difference if you are a regular chocolate eater like myself. Not only does dark chocolate have less sugar, more antioxidants and is less processed, but it is also richer in flavor and can satisfy your chocolate cravings faster.

3. Sugar for Xylitol

Xylitol is a naturally occurring sweetener. It is not artificial and can be processed by your body. Many low or no calorie sweeteners are chemically formulated and cannot be processed by your body. These sweeteners can actually be worse for you than sugar itself. However, Xylitol is a natural and delicious sweetener that can be used as a direct substitute for sugar, it has less calories and is sweeter so you use less.

4. Sugary Soda for Herbal Tea or Infused Water

This is probably one of the most obvious and most talked about switch. However, it is one of the most difficult for people because they are conditioned to the convenience of pre-prepared sugary drinks. Yes, making herbal tea or infused water does take extra time and effort, however, you can make it ahead in large batches and keep it in your fridge so it is readily available. There are also several, delicious combinations that you can make and experiment with to keep things interesting.

5. White Rice for Black Rice

White rice is a simple carb that lacks nutrients. However, black rice is full of antioxidants and goodness to nourish your body. The color of black rice is also amazing and it has an awesome, natural nutty flavor.

6. Pasta for Vegetable Pasta

Weather it spaghetti, spirals or couscous, there is a vegetable substitute for it. The best substitute for spaghetti is zucchini or shitake noodles. For couscous, try finely chopping cauliflower. Other alternatives to pasta products can include black bean spaghetti, chick peas, quinoa, carrot and beetroot. These alternatives have more nutrients, less carbs and are less processed than the pasta you get out of a packet.

7. Flavored Yoghurt for Plain

Flavored yoghurt contains a lot of sugar and is highly processed. There are several plain yoghurts that have no added sweeteners and that are minimally processed. An easy way to get flavored yoghurt without all the nasties is to get the plain stuff and add a natural sweetener and/or whatever fruit you like to it. Not only will this make the flavors more delicious, it will also add freshness and texture.

8. Energy Drinks for Tea or Coffee

Energy drinks are loaded with caffeine and sugar. Many also contain other artificial flavors, colors, preservatives and sweeteners. Energy drinks are one of the worst drinks available on the market and have several, proven, health consequences. If you need a pick-me-up, it is just as effective to have a cup of coffee or tea that has caffeine in it to keep you going. You could also opt for some fresh fruit or iced water to help you re-focus.

9. Packaged Condiments for Home-Made Versions

Packaged condiments often have many added, unnecessary ingredients and are highly refined. With thousands of recipes readily available online, it is now easier than ever to create your own condiments with less additives and more goodness. By making your own condiments, you should be able to get more flavor, more variety, less additives, less calories and know exactly what is in your food.

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Best Workout to Get Ripped – The Mason Twist!

As we all know there are many workouts out there that guarantee you that you’ll be ripped by sundown, but when you attempt them they simply leave you without any results. Are you tired of trying to find out what is the best workout to get ripped? I was too. I was so fixated on getting the best workout to ripped that I sometimes worked my body into some pretty intense muscle spasms. I finally found the one workout that when I attempted it, I saw results the next morning, and I certainly did feel those results.

The best workout to to get ripped is the…Mason Twist!

The Mason Twist is a extreme workout exercise that is great for opening up your oblique muscles (the muscles on the side of your stomach) and stretching your waistline. It is a really intense exercise for conditioning your abs, but it definitely builds muscle and pays off in the end.

The first thing you’re gonna have to do to begin the Mason Twist is get a mat and sit on it with your knees bent straight out in front of you. While you seated on your mat or floor, interlock your hands so that your hands are holding each other. With your hands clasped together, you rotate your body from one side to the other, and make sure that your legs that are straight out in front of you are slightly raised off the floor. Remember to keep your hips as stable as possible as you move from side to side and digging your hands into the ground as you rotate.

Try to get the knuckles of your hands to touch the floor as you rotate from side to side. Thats the key in getting the most out of the exercise. People often make this exercise even more challenging by adding a weight to the mix. While you rotate you could hold a weight in your hand to make the rotation harder to perform. You will really have to contract your abs to make sure you don’t wobble around.

Exhale when you twist toward the outside of your body, and inhale when you get to the center. I personally think that this is the best workout to get ripped because it is so intense and requires absolute focus as you do it. You have to set a goal as well as set a limit.

The Mason Twist is the best workout to get ripped!

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15 Benefits Of Exercising Regularly

Regular exercise is fun and immensely beneficial to our health, studies have shown it and people talk about it.

You will be surprised how your overall well-being will improve through exercising. This has in part to do with the release of endorphins in the brain, which then make you liven up as if you have a new lease of life, acting like a natural antidepressant. Exercise and a good healthy diet go hand in hand to realise the full benefits.

We are taking a look at the benefits of exercising regularly. These are by no means the only benefits just some.

Benefits Of Exercising:

1.Acts as a protective measure against a number of cancers (breast and colon cancer) in particular.

2.Decreases total cholesterol and yet increases good cholesterol.

3.Reduces the likelihood of developing blood clots that can lead to heart attack or stroke.

4.Reduces the likelihood developing type 2(adult onset) diabetes.

5.Increased motion and flexibility, which is beneficial to everyone, now imagine what it can do for the elderly who spend most of their day seated in nursing homes.

6.Lowers blood pressure as the blood pumps a lot of blood through the veins.

7.Improved sleep pattern, in some cases curing insomnia. If you are active during the day through exercise by bedtime you have depleted the body’s energy resources making it ideal for you to quickly fall into a deep restful sleep.

8. Improves your posture together with the fact that it strengthens your muscles, and improves blood flow to tissues.

9.Prevents constipation, a major problem if one is not active among other reasons like diet and not drinking enough fluids. Exercise gets blood to the vital parts where it’s needed and keeping active gets the bowels moving.

10.Prevents swelling of hands and feet. Increased blood flow and movement keeps retention at bay.

11.Prevents fatigue because as the blood is rushed around the body it constantly supplies the body cells with much needed oxygen. Sitting around will just make you tired I’m sure you have wondered how is it that some people are on their feet, maybe at work, all day and yet have boundless energy to go to the gym or do other things in life.

12.Weight loss and control as a result of burning the fat as well as the fact that metabolism is increased which is very helpful since metabolism slows down, as we get older.

13.Toned and strong body, not only do you look great but also you are able to do chores without easily getting tired. You will surprise your children or grandchildren by how long you are able to play with them.

14.Can reduce anxiety levels and depression, your brain is stimulated and occupied, your mood is raised and so you don’t feel overwhelmed by everyday situations.

15.May reduce or limit the symptoms of menopause.

As you can very well see exercise benefits us human beings greatly, I’m sure there are people who can testify of other benefits they have derived from regular exercises.

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Tips For Buying Soccer Shoes

Gone are the days when soccer shoes were considered as a luxury for players. Today, these shoes are a necessity. Shoes are mandatory even if you are not a professional player. A good pair of soccer shoes protects you from grievous injuries and gives you a good balance for playing. If you are just starting out to play soccer, you can invest in an affordable pair, so that you can stay protected at all times while playing. While it is true that a player is only as good as his talent, it cannot be denied that soccer shoes help players to bring out the potential of their talents by helping them to balance and pass the ball well. If you are considering getting a pair of these shoes, here are some important points that you need to keep in mind.

1. Have a clear budget

Soccer shoes start anywhere from a reasonable $40 and go up to over $400. So, you need to have a budget in mind so that you can take a look at shoes in that range. Never yield to temptation by the sugar-coated words of the store staff or get influenced by your friend who has a costly pair of shoes. You should never overshoot your budget as it can lead to unnecessary financial crisis later on.

2. Comfort over style

Yes, a stylish and bright coloured soccer shoe might catch your eye as soon as you start looking around. You might also be thrilled to find that this shoe is within your price range. However, when you wear them, you feel a tight, tingling sensation in your toes. What would you do then? Would you still take this shoe so that you flaunt the same before your co-players? If yes, you are making a blunder here. You will make your toes suffer this way, and this will lead to severe injuries. Never buy shoes that you are not comfortable in, even if the price is low and even if the style is remarkable. Comfort should always be your priority while buying soccer shoes.

3. Get the right size

Though this may look like the most basic rule to follow, most of the people make mistakes in this. Some of them get shoes that are one size bigger than their usual shoes so that their toes are free and it is easier for them to kick the ball. However, this concept is wrong. When shoes are loose, you tend to lose contact with the ball too quickly, thereby resulting in nasty falls.

4. Analyse prices

Don’t buy shoes from the first store that you step into. Once you have narrowed down to few choices that you like, note down the models and visit two or three more stores to compare the rates. When you shop around and negotiate more, there are chances that you might get good deals on the shoes of your choice. When comparing, do not compare the price factor alone. Check for the quality of shoes in all the stores. Though they look like similar shoes, some stores may try to exploit you by stocking duplicate shoes.

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Review of Tacfit Kettlebell Spetsnaz

To understand the Tacfit Kettlebell Spetsnaz system, you can look at the background of its primary trainer, Scott Sonnon. Also, you can look at the Tacfit Commando Fitness system. The exercise systems are based on training your muscular system, your neurological system, your mobility (shoulders, knees, elbows, etc.), your varying intensity level, and other foundational exercise concepts.

When the Tacfit Kettlebell Spetsnaz system was released a few months ago, I purchased and incorporated the program into my exercise routine. It is an excellent program that empowers and enables you develop and even master the use of the kettlebell to become physically fit which includes being tactically fit.

Two of the key benefits I receive by doing this kettlebell system are:

* training my muscular and neurological system by using simple, compound, and complex movements.

* economically use my time to exercise (it does not take long)

These are key benefits because you want to get the results without spending a lot of time. As with the Tacfit Commando System, this system is about quality (not just quantity). The training days are simply broken down into a simple (yet powerful) 4-day cycle:

* No intensity day using joint mobility movements

* Low intensity day using compensatory yoga movements

* Moderate intensity day using strength practice with kettlebell movements

* High intensity day using metabolic conditioning kettlebell movements

A few years ago, I checked out a Kettlebell program from a renowned trainer. He introduced many movements such as the Windmills, Clean and Presses, Swings, etc. Here was a big drawback. There was no incremental progress to get into those difficult movements such as the Windmill. You can get injured if you do not do the movement properly. With the Tacfit Kettlbell Spetsnaz system, you build your skill level incrementally and soundly using basic movements to eventually do those difficult movements such as the Windmill. This makes a huge difference on your progress with kettlebells.

The four levels with different mission days are: Pre-Recruit, Recruit, Grunt, and Commando. You build yourself up by mastering the simple movements, complex movements, and complex movements. You also adjust you intensity level so that your body especially your joint will recover and recuperate. As you progress through the program, you develop other skills including mid-foot balance, balance, mobility, and strength.

If there is one drawback, it would be training charts. I liked the training charts from the Tacfit Commando system which broke down each specific day. They did it differently in this system where they give you the movements for each cycle. I would rather take notes each day of the program.

The kettlebell is a tool. It can be an effective tool if you get the skills developed. This can be attained through the Tacfit Kettlebell Spetsnaz system.

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The Ultimate Ballet Line – Arabesque – and Other Extensions

A routine exercise for strengthening extension is doing a developpe, lowering the leg 2 inches, and raising it up. Lowering, and raising it up. Basically, for as many times as you can stand it. Then, relaxing the muscles completely before doing the next position.

The assumption is that your placement is good, and you are not straining too much. You can do this lying down, (on your back for devant and on your side for a la seconde) to isolate the leg muscles, and then standing up, which is harder.

The repetitive flexing of the psoas muscles ( as in the above, not to mention every tendu and degage you do!) can leave those muscles strained and shortened with tension – so you need to stretch the psoas muscles – a lunge, in parallel, pulling up the abs and leaning into it gently and often, will stretch out the psoas. A deeper stretch is the runner’s lunge: one leg extended behind you, knee on the floor, palms on the floor on either side of your front leg; you remain pulled up as you stretch the psoas. If you turn sideways away from the back leg, you’ll feel a stretch along the TFL (Tensor Fascia Lata) which goes deep into the side of the hip muscles.

Lack of strength in arabesque could be in your mid back muscles, in your deep abdominal muscles, in your hamstrings, and in your hip extensor muscles.

Here’s a ballet exercise which will strengthen all those muscles. Stand in arabesque in the corner where you can hold one barre on the wall in front of you, and place the arabesque leg behind you on the barre behind you. Let the leg rest for a moment and check your placement.

Is the leg extended out away from you leaving you length in the back, as opposed to you having bunched up back muscles at and above the waist? Do you feel your butt muscles holding the leg as high as it can go? You can test this by lifting the leg off the barre without letting the back work or move forward at all. Just an inch, only the leg moves.

Hold the leg there, feeling the back of the leg (hamstrings) and butt (hip extensors) holding it. Put the leg down and pick it up 10 times, just an inch. Gradually work up to 20 times.

Here’s an extension of that exercise. Get placed like above. Do a demi plie, allowing your back to move forward as needed, but staying upright in your upper back. Lift the leg just off the barre and come up from the plie, holding the leg in position. Do this as many times as you can.

Always relax and stretch everything again after such a strenuous exercise. Tension leads to poor muscle tone=loss of strength.

For abdominals, lying down with perhaps a small rolled towel under your neck, super-slow motion pull ups are very effective. If you count three real seconds for the first inch of movement, and pull up slowly to count to ten; then, 3 real seconds for your first inch back down, and getting down on the tenth count – don’t relax! Repeat twice more before you rest back. That’s all! Only three times. You’ll feel those muscles really working. Breathe throughout – put one hand behind your neck if you feel a lot of strain (most do) and let the other hand reach out toward your knees. You only do this once or twice a week.

Here’s a wonderful stretch to oppose all that work – some call it a bow – it’s a yoga exercise. Lying on your stomach, reach back and grab your ankles – then lift up your feet and hands toward the ceiling and your body will make a bow shape. This will stretch those abs (including the psoas) and also stretch across your chest and the shoulder area. Don’t force to the point of pain – just enjoy a lovely stretch. You can stretch your back the other way by hanging over a large physio ball and just relaxing.

The above routines are very rigorous. If you do class daily I would only do these all, twice a week on top of everything else. If you do class two or three times a week, I would do them on those days (2 of them) because you are warmed up enough. But not two days in a row.

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Body Building Routine

What routine or regime you select is dependent on several factors, age, sex, goals and overall physical fitness. There is no such thing as “one routine fits all.”

Without getting too technical for purposes of our overview here, let’s take a very simple, straightforward approach.

Generally speaking, it is recommended to do three sets of ten repetitions on each exercise you select. Beginners need to stick to a routine for at least 3 months of regular training. During this time it is important to follow a plan of good diet and nutrition. The recipes found elsewhere in this document are a great place to start.

Whatever exercises you plan to follow, you should always start off by warming up. Warm up exercises should be aerobic in nature which should include running on the treadmill, jogging, or skipping for a period of about 10-15 minutes. The overall warm up time should last between 15-20 minutes. Always remember that a warmed up body responds faster and there is less chance of injury (like muscle catch, tear, pull, etc). Warm up results in an increase in the pulse and the heart- rate.

Many factors go in to the finalization of the routine for a bodybuilder, such as the current health condition, the goal and the number of days in a week the bodybuilder is going to visit the gym.

For example, if the bodybuilder visits the gym 6 days a week, then the schedule will be of one kind. Whereas, if the bodybuilder works out three times a week, then the schedule is likely to be more intense.

However do keep in mind that no schedule should be for a long term. The long term goal should be broken down in to short and mid term targets – and the routine should be devised accordingly. Thus one short term schedule may be for 3 days a week followed by a 6 day week routine, depending on the condition and the rate of development/growth.

A good beginner routine might be to start off using a bar that is light enough to handle comfortably. Don’t begin by using equipment that is not appropriate for a beginner. The only thing that may result is an overall feeling that exercise is “too hard.” Work up to your routine gradually.

A beginner’s session should initially cover the major muscle groups. Start off with the two hands barbell press. This is productive for developing the upper and lower arms, shoulders and back. Because it isn’t the easiest exercise it should begin first when strength is at the highest. This exercise is intended for the deltoids and triceps.

A second exercise might be the two hands curl with barbell. This will work the biceps situated at the front of the arms, in contrast to the triceps at the back of the arms exercised earlier. The biceps is conventionally the muscle which all desire to develop and is usually already one of the beginner’s strongest.

A third exercise to consider is the bench press. The lift lies on the back and is handed the bar which is then lowered to the chest. This exercise primarily works the pectorals but also exercises the triceps and deltoids like the first exercise.

The fourth exercise is upright rowing where the barbell is raised with a narrow hand spacing to the region of the chin, lowered to arms’ length and the movement repeated. This is generally for the trapezius muscles (which lie between the neck and the shoulder socket on top of the shoulders)- so a different muscle is targeted this time.

There are many sources available to help you determine what “routine” is best for you. Here is one that we found, but be aware that it isn’t the only option available nor the only one you should use. Let us see how a 5 day week routine might look:

Monday

Behind Neck Shoulder Press: 4 sets 6-10 reps

Upright Row: 4 sets 6-10 repetitions

Incline Dumbbell Press: 4 sets 6-10 reps

Bench Press: 4 sets 6-10 repetitions

Crunches: 3 sets 6-10 reps

Tuesday

Close Grip Lat Pull down: 4 sets 6-10 reps

Close Grip Seated Pulley Row: 4 sets 6-10 repetitions

Seated Calf Raise: 4 sets 6-10 reps

Reverse Wrist Curl: 4 sets 6-10 repetitions

Wednesday

Squats: 5 sets 6-10 reps

Leg Press: 5 sets 6-10 reps

Leg Curl: 4 sets 6-10 reps

Thursday

Close Grip Bench Press: 4 sets 6-10 repetitions

Tricep Dip: 4 sets 6-10 reps

Dumbbell Shrug: 4 sets 6-10 repetitions

Standing Calf Raise: 4 sets 6-10 reps

Friday

Pull Ups: 4 sets 6-10 reps

E-Z Bar Curl: 4 sets 6-10 repetitions

Hammer Curl 4 sets 6-10 reps

Crunches: (with weight) 4 sets 6-10 repetitions

As we said, there are a number of training programs available for bodybuilders and this is just one.

There are other factors to look at before selecting one for yourself. Let’s explore them:

Has the program been experimentally tested?

Are there specific goals, training loads, progressive monitoring and recovery periods in the program routine?

Does the program specify what types of people are eligible for it?

Only after going through them should the bodybuilder enroll for the routines of such a program.

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The Absolute Quickest Way to Gain Weight – Serious Business

Let’s not waste any time: what exactly is the quickest way to gain weight? To put it simply, just eat more than your body can metabolize and you’ll gain weight. If you’re naturally thin then chances are you have a fast metabolic rate (or metabolism), meaning you’ll have to eat a lot of calories every day in order for weight gain to occur. But wait a minute, we don’t want to gain just any weight, we want to put on muscle baby! It’s that muscle mass that the chicks dig, so that’s what we’re aiming for.

So how do we get our bodies to store those extra calories we consume as muscle and not body fat? I know what you’re thinking: “I’ve just got to get to the gym, lift those weights, pump iron like all the big guys do”. Well, you’d be right, but that’s not the whole story.

The problem is your situation is different from those ‘muscle men’ you probably idolize. Their genetics are different from yours: their natural hormonal balance makes them prone to being muscular from the start, and their metabolisms are typically slower than yours. Because of these complications you need to employ a much more specific strategy than the one which works for them.

Try this: train your muscles to hypertrophy with relatively short sets of 8-10 reps per muscle group. We’re talking about a full body workout here. Then get a lot of rest in the following two days, exerting yourself as little as possible, and eating large, frequent, balanced meals. Remember, muscle growth occurs after you train and not during. It’s almost always the post-workout strategy which hard gainers get wrong, ruining their plans to gain weight for good. You won’t have this problem though, as you’ll reach hypertrophy while expending the smallest amount of energy, and you’ll follow-up your workouts properly to boot.

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Diet In A Glass

Non-prescription liquid diets seem to be everywhere. In supermarkets, in pharmacies, in health-food stores and by mail order, powder and premixed liquid formulas can be purchase for far less than the cost of a formula available by prescription only. For instance, Slim-Fast costs less than $1 per serving compared with the typical $100-per-week cost of a medically supervised very-low-calorie liquid diet. And over-the-counter liquid diets are convenient: There are no appointments to keep, no counselling sessions to honor. You’re on your own from start to finish, armed only with manufacturer’s instructions on how to substitute the low-calorie, milk-shake-like formula for one or two meals a day, eat sparingly and exercise in order to lose weight.

If you’re disciplined and follow directions, an unsupervised formula diet can be helpful weight-loss tool, especially if you don’t want to take the time – or don’t know how – to plan and prepare low-calorie “real food” meals that meet basic nutritional requirements.

A Step in the Right Direction

Today’s formulas are a big improvement over those available decades ago. Dietitians and doctors agree that the liquid diets of the 1970’s were dangerous. Their major shortcomings were the ingredients: The protein was of poor quality, and essential minerals such as potassium, which enables the heart muscle to function properly, were missing, as were carbohydrates. A deficiency of the latter can force the body to rely on fat and protein for energy, which can lead to ketosis (an increase in ketones in the body characterized by dizziness and electrolyte imbalance). This promotes weight loss through the elimination of water, but puts stress on the heart and kidneys and in severe cases can lead to death. The fact that people did die while on these diets led to the products’ removal from stores.

Liquid diets now on the market are much more carefully formulated. They include complete proteins (with all the amino acids needed for good health), carbohydrates and fat, and they are supplemented with vitamins and minerals. Over-the-counter formulas are not meant to be total food substitutes, which distinguish them from the medically supervised prescription diets targeted to the severely overweight. The purchaser is instructed to eat at least one low-calorie, real-food meal daily and substitute the formula for the other meals, for a total daily intake of 1,000 to 1,200 calories. In some instances, dieters are also advised to eat fiber-rich foods or take multivitamins.

Just Follow Instructions

“There’s no magic to these formulas,” says Robyn Flipse, a registered dietitian who has a private nutrition-counselling practice in Ocean, New Jersey. “They don’t melt pounds away. You lose weight because of the low number of calories you are taking in.”

The plans can be convenient for people who want to lose a moderate amount of weight – five to 40 pounds, depending on overall weight and body fat – says Dr. Peter Wood, who helped formulate the California Diet, a drink available in department stores. Wood, a professor of medicine at the Stanford University School of Medicine in Palo Alto, California, believes “this kind of diet works because it tastes good, you don’t feel deprived because it includes plenty of carbohydrates [an important source of energy] and it has the recommended daily amounts of balanced nutrients for good health. It also contains fiber, which produces bulk in the stomach and provides a pleasant feeling of satiety.” Wood claims the formulas are a boon for busy people who can’t take time to see a dietitian or calculate nutrients and calories.

“These liquid diets are not only convenient, but because the dessert-like flavor and texture are so pleasurable, they make people feel more satisfied than an ordinary low-calorie diet does,” adds Dr. George Blackburn, an associate professor of surgery at Harvard Medical School and chief of the nutrition/metabolism laboratory at the Cancer Research Institute at New England Deaconess Hospital.

Who’s Keeping Tabs?

Nonetheless, these diets are controversial. Lack of supervision is the first objection raised by dietitians. “People who need to lose 20 percent or more of body weight or who have a preexisting medical problem should have a physical exam before they go on one of these diets,” says Flipse. “It would probably include an electrocardiogram to ensure that the electrical workings of the heart muscle are normal and a complete blood count to check that there’s no mineral deficiency that can be worsened by dieting, harming the heart. People tend not to take these precautions on an unsupervised diet.”

Flipse also maintain that the lack of supervision makes it easy to abuse the diets. “Even people in closely monitored hospital programs sometimes have to stop dieting or modify their diets because of irregular heartbeat, kidney problems or gout,” she says. “Some bodies can’t tolerate a severe method of weight loss or a drastic change in eating habits.” In addition, the diets are off-limits to pregnant or nursing women and people with kidney, heart or liver problems. While the accompanying literature usually cautions such individuals to consult a physician before starting a weight-loss program, some experts feel the point is not made strongly enough – and, again, that the potential for abuse is high.

Blackburn emphasizes that the real value of the new liquid diets is weight maintenance; their use for weight loss requires monitoring. Caloric restriction may affect various bodily systems – blood pressure, heart rate, digestion and endocrine function are likely to change after losses of 10 percent or more of body weight. After each 10 percent drop, Blackburn advises that you visit your doctor for a checkup.

Finally, experts worry about the tendency to overdo formula diets. “People may feel that if a little calorie cutting is good, more is better,” says Marianne Gibbons, a registered dietitian with the Harvard Community Health Plan in Brookline, Massachusetts. “But going below a thousand calories a day for an adult – without medical supervision – can be dangerous. You can lose a significant amount of muscle tissue, not just fat. “

What most consumers are interested in, however, is whether these pals keep pounds off over the long term. “Sure, you’ll lose weight. But as with any unsupervised, low-calorie diet, chances are you’ll regain as soon as you go off the formula and back to the eating habits that may have caused you to be overweight in the first place,” says Melanie R. Polk, a registered dietitian and consulting nutritionist in West Hartford, Connecticut.

Even those who recommend liquid formulas believe that for permanent weight loss, dieters must change bad habits. “Some people walk away when you tell them a liquid diet won’t work by itself,” says Wood. “But if you’re overweight, you have to change your behavior – eat less, exercise more. Nothing you can consume will take off pounds or offset other things you eat.”

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Most Common Workout Mistakes

According to doctors, workouts may help you reduce your risk of a lot of health conditions, such as cancer, depression and heart attacks. Aside from this, workouts make you stronger both physically and mentally. If you are working out without the help of a good fitness trainer, you are more prone to common workout mistakes. Here are 5 of those mistakes that you should avoid.

1. Workout goals

What are your workout goals? No matter what you want to achieve by working out, your workout sessions should consist of three stages: warm-up, exercise and the stretch-out stage.

Most people focus on the second phase, which is a mistake. Starting your workouts phase without warming up your body first is a bad idea. If you don’t warm up before a workout session, you may end up hurting your muscles. The stretch-out phase is equally important.

2. Not Warming-up Before Each Session

With the warm-up stage, you are informing your nervous system of the physical stress it is going to go through. This stage will help your body prevent premature fatigue and skipped heartbeats.

The warm-up phase is more important if you are going to do some high interval intensity training exercises like CrossFit or sprinting. Even if you are going to do a workout of moderate intensity, you should warm up as it will get your blood flowing throughout your body.

3. Doing The Exercises The Wrong Way

After box jumping or deadlifts, some people complain about pain in their lower backs. Some people think that it is muscle soreness and shouldn’t be taken as something serious. However, the thing is that you should learn to differentiate between muscle soreness and joint pain.

Mostly, joint pain may occur if you do an exercise the wrong way. It may also lead to injury in some cases. Therefore, it is important that you get some guidance from a fitness trainer.

4. Sticking to the Same Type of Exercises

Do you find your workouts boring? If so, it’s time for you to change our workout plan. Doing the same movements over and over again may make it harder for you to get your desired results.

For instance, if you do jogging on a daily basis, you should change your route. Or you can increase or decrease your speed for a change.

5. Ignoring Other Body Parts

The human body is not a simple machine. It functions on different levels at the same time. Therefore, you should do workouts that will work multiple areas of your body. Focusing on the same parts may cause your body to lose balance. As a result, your body gets weaker and you don’t see the desired results.

Therefore, we suggest that you choose a set of exercises that will work all of the important parts of your body that people usually ignore.

So, these are some common workout mistakes that most people make. If you don’t want to end up hurting yourself while working out, we suggest that you avoid these mistakes. Hopefully, now you will be able to get the most out of your exercises.

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