If you often feel bloated, tired, or not so good after a meal; if you gave frequent have stomach pains, cramps, or bowel problems; if you have strong food cravings or food dislikes; if you experience a collection of symptoms that you just cannot explain, or sometimes become more anxious, irritable, or depressed f you may be suffering from food allergy.

Allergy has reached epidemic, proportions, and it has been estimated that at this rate, half of Europe will have allergies in a few years. Food allergies are of particular concern, as they are now being recognized as a factor in many health problems and diseases, especially in children.

Many scientists and health practitioners believe that a poor diet and the sheer quantity of toxins that are now present in our food are major factors in this unprecedented rise in the number and severity of allergies over the last decades.

When Food Harms Instead of Helping

Much of our food is over-processes and treated with toxins all the way from production to sale. Instead of being a major source of true health and resilience, therefore, the food we eat can actually undermine our body’s ability to deal effectively with daily stresses, and to clear out the toxins that assault us from all sides. No wonder that more and more of our bodies are reacting with food allergies.

Food allergies not only harm our bodies (and our minds), they also prevent us from deriving the full nutritional benefits from the healthful foods we do eat. By causing damage to our digestive systems, they can prevent complete breakdown of foods into essential nutrients, and interfere with the body’s ability to properly absorb what nutrients are available. This can lead to nutrient deficiencies and malnutrition, even though you might be eating lots of good food.

Another problem is that food allergies can restrict your ability to eat the foods you need. A diverse diet offers maximum assurance that you are getting the nutrients you need, but if you live in fear of a reaction, you might find yourself limiting your diet more than you need to. For instance, a person with an allergy to swiss chard or silverbeet might eliminate all greens from their diet, when really, they might only be reacting to a particular chemical found in plants of the ‘beet’ genus. By eliminating all greens, this person is losing many health-giving properties of greens, which are outstanding sources of chlorophyll, calcium and magnesium.

Allergenic foods

An allergenic or reactive food is one that causes an allergic reaction, such as hives, wheezing, stomach cramps or stuffy nose. The foods that tend to be most highly allergenic (especially to children) are: milk wheat corn sugar soy nuts eggs.

Other highly reactive foods are: oats, yeasts, chocolate, seafood, beef and citrus.

However, you can develop an intolerance, sensitivity or allergy to any food. The degree of sensitivity to a food depends on your tolerance ‘threshold’ for that food. You might be able to eat small amounts of a food, but react to larger amounts. Or some foods may be eaten without reaction once in a while, but not more frequently.

In fact, you may not be reacting to the specific food, but to one of more of the components of that food. It might surprise you to learn that the most common problematic substances are the vitamins and minerals in foods. They can cause us to have allergic reactions to many foods we eat on a daily basis. Other major causes of food allergy are food additives, sulphur, pesticides, biotechnology and genetic engineering.

Symptoms of Food Allergy

There are many warning signs that indicate that you might have a food allergy: dark circles under the eyes, frequent sniffing or throat-clearing, irritability, moodiness, hyperactivity, or frequent fatigue. Other signs may include headaches, stomach aches, bowel problems, muscle pain, coughing or wheezing, and frequent digestive or respiratory problems. Symptoms vary from person to person. Common signs of food allergy include the following:

Digestive problems – Reactions to food allergens can damage to walls lining the digestive tract, and also disrupt the balance of hormones and chemicals needed for proper digestion and elimination. This can lead to problems such as Leaky Gut syndrome, where the walls of the small intestine leak partially-digested food into the blood stream. This can lead to bloating, stomach cramps and inflammation, Irritable Bowel Syndrome, autoimmune and immune deficiency diseases, and many other problems.

Blocked airways – Food allergens are responsible for excess mucus in many allergic people, leading to chronic blocked noses, and mucuosy throats – as well as ear infections. Babies have very small upper airways and it takes very little to block them. When the allergens are removed from the diet, the mucus dries up.

Middle Ear infections – Over 70% of children suffer from middle ear infection at some time or other, and it believed by many researchers to arise from food allergies, particularly to milk and wheat. One study reported that 78% of the children with otitis showed allergies milk, wheat, egg white, peanuts, and soy, and when these foods were eliminated from their diet, 86% experienced significant improvement.

Psychological or emotional problems – Food allergies have been clearly linked to a range of psychological and behavior disorders such as autism and hyperactivity in children, anxiety, depression, inability to concentrate, mood swings, and ‘fogginess’.

Food addictions – If you are addicted to a food, you are probably allergic to it. This is because allergic reactions in the body trigger the release of certain chemicals, among them, opioids, which make you feel good. If you feel happier when you eat that food, you can develop a craving for it.

Types of Food Allergies

If you are allergic to a food, you can experience either an immediate or a delayed reaction to food. The immediate reaction pattern is referred to as Type l food allergy. Immediately or within a short time after eating the food, you show clear and often dramatic symptoms. If you are allergic to fungus, you might develop abdominal cramps within an hour of eating a ragout containing mushrooms. A child with a type 1 reaction to kiwi fruit might experience severe itching in the mouth or vomiting within 15 minutes of eating a kiwi fruit.

The most dangerous Type l reaction is called anaphylaxis – a severe reaction that can be fatal within minutes. If you or your child experiences light-headedness), swollen tongue or throat, difficulty breathing, fainting or facial swelling immediately after eating food, seek immediate emergency care.

Type l food allergies are easy to diagnose. They respond to allergy skin tests, and show up on blood tests because they result in an excess of IgE antibodies. For many doctors, this is the only kind of real food allergy. Recent estimates show that that Type l food allergies occur in between 3-5 % (sometimes to 8%) of children, and in 1-2 % of adults.

Type ll food allergy does not involve IgE antibodies. Instead, IgA, IgG and IgM antibodies may be produced. This reaction pattern is associated with the release of inflammatory substances by the immune system. Many food allergies are of this type, therefore, they are not detected by standard allergy tests, which usually only test for the IgE antibodies.

Some reactive patterns are ‘hidden’. Delayed patterns of food allergy (referred to as Type lll food allergy) often go unrecognized because the symptoms are not usually obvious, and may occur days after the food is eaten. Also, since they do not involve the production of excess IgE antibodies, delayed allergy reactions to not show up on skin tests or IgE antibody tests. Rather, they tend to show up as clusters of physical, behavioral and learning problems affecting several body systems at once.

You may experience Type lll allergy as a combination of recurring or persistent symptoms such as breathlessness, frequent clearing of throat, episodes of hyperactivity and emotional hypersensitivity, chronic stuffy nose, and frequent flu-like symptoms. Another person may experience recurring headaches, frequent itching of the eyes, abdominal pains, fatigue, bouts of depression, sleep problems, and swelling of the lymph nodes. These delayed reaction patterns of food allergy are difficult to diagnose. Yet according to many health practitioners, they account for the majority of food allergies, especially in children.

In fact, food allergies are so common – and still so frequently undiagnosed – that you should take any undefined pattern of illness that involves different symptoms and different body symptoms as a sign of food allergy until proven otherwise.

Treatment

It used to be accepted that children outgrew food allergies, and adults sometime report the same, but we now that allergies just evolve and change over time. For instance, allergies to milk or eggs can evolve into respiratory or other allergies, or as various health problems. For true healing to occur, the underlying allergies must be addressed.

The most common treatment for food allergies is avoidance. This will relieved the symptoms and prevent further damage; however, it can mean a lifetime of restrictive diets.

There is some evidence that eating organic foods can decrease the incidence or severity of allergic reactions to food, and may even help protect against allergic reactions. Organic foods provide more of the quality nutrients needed to build up the immune system, which is always weak in those with allergies. Certainly, a diet high in organic foods decreases the chances of developing allergies to food additives and pesticides, and can reduce the incidence of allergies.

However, if you already have food allergies, the damage they have already caused still needs to be corrected.

The best solution to food allergies is desensitization. There are different treatment options available, some of them immunizing the body to allergens with extracts taken under the tongue or injections. Acupuncture has also been shown effective in treating some allergies. The problem is that these therapies may not address the underlying health issues, such as nutrient deficiencies, toxin overload or stress, that caused food allergies in the first place.

For a real solution to food allergies, choose a program that involves detoxification to clear the body of toxins that contribute to allergies, corrects other underlying health problems, and desensitizes you to the allergens that are affecting you.

Once the food allergies are under control or eliminated, it is important that you obtain solid nutritional advice to help you maintain and build the health of your immune system. If you don’t eat enough of the right foods, or eat too much of the wrong foods, you are at risk of developing new allergies or other problems. A good diet is still your best protection.

Keeping in Shape with Wrestling Drills

As with any sport, it’s important for wrestlers to perform a series of wrestling drills to keep them in their finest form on and off the mat. Since wrestling is a sport that requires brute force and agility, the repetition of these drills not only builds strength in the necessary areas, but also helps to build muscle memory which can be essential in winning wrestling matches. Try these wrestling drills during practices or as a part of the pregame warm-up.

Aim for the Knees

First, here’s a drill called “Knee Grab” that’s appropriate for wrestlers of all ages. To begin, two wrestlers of comparable strengths stand facing each other in their regular stances. Both wrestlers should have their hands facing downwards and extended out near their knees.

In this drill, the wrestlers will attempt to use their hands to grab their opponent’s knees while trying to keep their opponent blocked on the outside. Make sure the wrestler really grab for their opponent’s knees as opposed to just a mere tap or slap. Run this drill for 2 or 3 sessions of 20-30 seconds in length, allowing the wrestlers a 10-20 second rest between sessions.

When performed correctly, this drill can be quite physically demanding. Since performing countless wrestling drills can become monotonous, some coaches like to inject a little competitive spirit into their drills. This is one of those drills that functions really well as a mini-competition, with the winner of each pair facing off with a winner of another pair until only one wrestler remains victorious.

Grabber-and-Go

Next is the “Grabber” drill, which is great for building upper-body strength. To begin the drill, two wrestlers stand facing each other in their regular stances. At the sound of the coach’s whistle, both try to get their opponent in a body lock or to get behind their opponent while remaining in an upright, standing position.

The best moves for winning this drill are the duck under, arm drag to body lock, or the wrist lock. Some coaches will allow head locks for this drill as well. Perform this drill for 3 sessions of 30 seconds in length, allowing at least a 10-20 second rest between sessions.

A Fine Balance

This next drill called “Hopper” is a simple yet effective way of helping wrestlers develop and maintain their balance. To begin the drill, two wrestler stand facing each other in their regular stances. At the sound of the coach’s whistle, one wrestler grabs and holds their partner’s foot at waist level. They are permitted to move the foot as much as possible without bringing it above chest level.

The goal of this drill is for the wrestler on one foot to constantly readjust their balance to avoid falling to the mat. Run this drill for 2-3 sessions of no more than 20 seconds, as it is quite tiring for the wrestler on one foot.

Plantar Fasciitis, an overview of the problem:

Plantar Fasciitis (Heel Pain) is a very common problem that seems to be “incurable” to most doctors and physical therapists. I am going to challenge this belief and show you what actually goes on with plantar fasciitis, and why it is fix-able. A lot of common therapies: NSAIDS/Cortisone Shots/Surgery/ Stretches usually never fix the true cause of the plantar fasciitis, and most people with plantar fasciitis stay in pain for MONTHS with no real improvement. Why does this happen?

The Nature of a Normal Injury:

When you have a normal injury, anywhere in your body, your body responds with inflammation and a whole cascade of events happen (triggered by the chemicals that produce inflammation):

1. The muscles around the injury tighten up. (To force rest)

2. The area becomes hot and inflamed (red and swollen, this is to rush nutrients into the area.).

3. The Fascia (connective tissue around the muscle fibers) also tightens up.

4. Tenderness at the site of the injury occurs. (Pain when touched)

5. Restricted movement of the joints around the injury due to the tight muscles and fascia we mentioned a second ago.

When this happens, the body is telling the person to rest. Usually, guided by pain, we are forced to rest the area, and in a couple days to weeks, the injury heals and the muscles relax and un-tighten, the swelling goes away, the tenderness subsides, and we regain all of our flexibility back. It may hurt a little bit for awhile, but it’s usually “live-able” pain. We notice it, but it’s not that bad. In a couple months, that pain slowly disappears, and we are all healed up.

What happens with Plantar Fasciitis??

First and foremost, the same events happen that were mentioned above. The tightness/inflammation/swelling/restricted movement all happen when you have pain in your heel. BUT, instead of resting and fixing the problem, people push through the pain and try to ignore it (most people have to go to work/school and have no choice). What this causes is more and more damage. This also causes more and more tightness in the muscles around the heel and tightness in the fascia (connective tissue).

When this person finds that it’s no use, and that the pain is driving them crazy, THEN they finally decide to rest the area. They then wait and wait… sometimes days, sometimes months even (in a cast or walking boot). When they try to walk again, the pain… is still… THERE! How is this possible?!?!

They go to the doctor and try a cortisone shot. They get great results, but it comes back a couple months or weeks later, and with a vengeance. They are in more pain, and they are more desperate.

They try out “supportive shoes” and “orthotics” and they feel a little improvement! It helps take the edge from the pain, but the pain… is still… THERE!

They go to a physical therapist and try some stretching exercises. It feels a little bit better, but the results are slow. The person sticks with the stretching exercises and gets depressed because the results are still not there.

They search all over the internet and cannot find new treatments to try. There are magnet therapies/acupuncture/laser therapies/ultrasound etc and none of these exotic therapies seems to be proven to consistently beat the heel pain.

How do you get out of this vicious cycle?? Where is the light at the end of the tunnel??

So, we have a case of heel pain that won’t go away. Like we talked about before, the muscles and fascia are STILL tight. What this means, and this is the most important thing to know, is that when the heel (plantar fascia) actually does “heal” from rest, the problem is “re-created” because of the tight muscles and tight fascia! (They become tight to restrict movement, and force rest. When you move a tight and restricted joint, it will damage itself and the surrounding structures, especially the plantar fascia)

No matter how much healing power you push into the heel area, if the tight muscles around the heel do not relax/loosen, the area will never heal (quite a tongue twister!). It may get better temporarily, but the problem (the tight muscles and fascia) must be fixed FIRST. These tight muscles and fascia cause problems because they pull constant force on the heel, in an attempt to force you to rest. The body says to your foot “If you move that foot, or put pressure on that heel, I swear I will make it hurt!” when this goes on long enough, the muscles and fascia “get accustomed to” staying tight. This “tightness” is great when you have a new injury, but in a long term “chronic” injury, this tightness is what’s actually causing you most of the pain!! The tight muscles and fascia will cripple the way you walk and move, and shoot pain signals to your heel every time it hits the ground.

Which muscles are pulling on what? How do these tight muscles/fascia actually perpetuate the heel pain?

The Plantar Fascia starts at the toes, goes to the heel, then it wraps around the heel and becomes the Achilles tendon. The Achilles tendon is attached directly to your calf muscles. They act on your foot like a puppet, when your calf muscles contract (flex), it moves the foot in various ways. Right when the calf muscle contracts (flexes), the power of the muscle pulls up on the Achilles tendon, and this pull continues to the plantar fascia to move the foot. If the calf does not function properly, or is excessively tight, it places a mechanical load/stressor on the plantar fascia. If you have any inflammation in the heel area, you can be sure that the calf muscle will be tight, perpetuating the problem and preventing it to heal.

There are also other muscles under the plantar fascia that are deep in the foot. These cause the toes to move and also support the arch of the foot. The integrity of the heel and a lot of its strength is given to it from the support of the muscles.

The muscles also act as “pumps”, forcing nutrient rich blood into the tendons and heel area. When these nutrient “pumps” become tight (and in turn less able to do their job), they do not “pump” nearly as much nutrients into the injury (which are needed to fix the plantar fasciitis).

This is all caused by “micro tears” (tiny areas that have been “sprained”) in the plantar fascia from stressing the plantar fascia over time. This is done from over activity (running too far, standing on the feet all day, or from being overweight), from weak muscles in the foot/calf area or from a severe injury to the heel (sports injury etc). Whenever your body fixes those tiny “micro tears” in the plantar fascia, everything should be fine and fixed for good. But! If the muscles/fascia is tight around the heel, they will pull directly on the newly fixed area and rip apart the scar tissue (this is what the body uses to fix these injuries) and you are back to square one, with a severe injury (and LOTS of pain).

Every time the plantar fascia heals, those tight muscles/fascia cause the area to be ripped apart over and over and over again. This makes it seem like the pain will never go away!

OK so they are tight muscles… Why not stretch them??

This is a huge mistake. When you have tightness in a muscle/fascia from an injury, it forms “trigger points” in the muscles and “adhesion’s” in the fascia. These do not “relax” with just stretching. When your muscles are tight after a workout, stretching works great to release them. When you have tight muscles from an injury, you must use other techniques to fix/release them. When you do a stretch prescribed by a physical therapist, it causes these “trigger points” to freak out and tighten up EVEN MORE! This is why those stretches can do little to no help (and cause more harm in the long run) with someone who has plantar fasciitis.

How in the world do we fix these “problem causing” tight muscles/fascia??

Soft tissue mobilization therapies, in a specific order, can fix these tight muscles and fascia very fast and easily. Soft tissue mobilization methods, can release these “trigger points” and “adhesions”. These are done through special massages with different tools (including your own hands).

I always find that plantar fasciitis, in particular, responds better to release of the muscles first, with trigger point therapies (these can be done easily, and at home, with your hands!). Then second, the fascia should be released. Fascia is much easier to release usually when the trigger points are released. This is usually done with “scrapping” the fascia with special tools. This can cause the adhesions that were formed in the fascia to break apart.

If you have pain and inflammation, you will have tight muscles and fascia around the heel, no matter what. When you get rid of the trigger points, you should have ALOT less pain. When you get rid of the adhesions in the fascia, the pain will have less chance of coming back. Next is kinetic chain stretches…

What happens after you fix these trigger points and adhesions??

The next stage of treatment is to do “kinetic chain stretches” that stretch specifically fascia (Stretching the fascia makes it less likely that the trigger points will come back, and also prevents the adhesions in the fascia from forming again).

Also you should focus on methods that break away from the chronic inflammation cycles (by causing GOOD inflammation. Fighting fire with good fire!). This is usually done with cross friction massage methods that you can do at home with house hold objects. This “good inflammation” can cause the body to fix all the damage that has been done. These methods cause your body to finally get rid of the scar tissue and get rid of the pain for good. When you cause good inflammation, the horrible effects of chronic inflammation can be “un-done”. Good inflammation causes more cells to form in the injury, and also forces the body to further fix the injury.

Usually when you have an injury in the plantar fascia, the scar tissue is laid down in un-uniform patterns. The scar tissue looks like mixed up spaghetti with fibers going in every direction. This is great for short term healing, but it is a weak structure. When you cause “good inflammation”, the scar tissue is forced to be laid in the “direction of force” (which is parallel and uniform with the other fibers around the scar tissue). This makes it possible for the scar tissue to be laid down in a parallel pattern, which is much stronger.

What about chronic inflammation? Why is it different than normal inflammation?

When you have this horrible cycle for more than 4 months, the body “gives up” on healing the heel, and starts to break the area down. It literally starts eating the area up slowly because it feels that it’s “no use to the body” (scary but true). This is why ESWT works for some people and prolotherapy as well. These therapies cause a concentrated and localized amount of “good” inflammation to fix the area. These therapies cause a specific type of damage to the heel in order to work properly. They force the body out of the chronic inflammation cycle and into a “fast healing” and “good inflammation” cycle to fix the damage fast (but these therapies do not fix the tight muscles/fascia). Cross friction massage is very effective at doing this also, and you can easily do it at home. Fast AND effective relief!

I like to take vitamins daily, are they helping my heel pain??

I find that most vitamins should be taken WITH a healthy diet. This includes raw foods such as raw vegetables/fruits/seeds/nuts etc. The reason these are so good for inflammation is because they have enzymes.

These enzymes help the body a lot with different functions in the body. This is why my favorite supplement for Plantar Fasciitis is Systemic Enzymes. These cause the body to chemically stop the chronic inflammation. When you have chronic inflammation for a long time, the body has all sorts of chemicals and toxins circulating in the blood stream that are limiting your body’s ability to heal.

When you take systemic enzymes, on an empty stomach, they get absorbed into the blood stream and fix the damage that has been done from the chronic inflammation. One enzyme, called serrapeptase, has an amazing ability to digest scar tissue. It literally goes into your blood, accumulates in the heel area, and breaks up and digests the scar tissue!

What happens if I release the muscles/fascia, take some supplements, and have a good diet?

You should be able to fix the heel pain pretty quickly. I have heard of people having amazing results in less than a week. It all depends on many factors though. What I do know is that plantar fasciitis is NOT an incurable disease, and if dealt with properly, it can be fixed in no time! The hardest part is accepting how bad the injury is, and giving it all the effort you can to fix it fast. Do not ignore the pain or push through it. I know that after months of pain, you will get desperate. If something hurts, do not do it!

Why do regular treatments SUCK?

Cortisone: This chemical causes no inflammation wherever it is injected. This means “chronic” (bad) inflammation and “good” inflammation all cease to exist in the heel area. When the cortisone leaves the heel over time, the area has not healed at all, and it is now weaker than before. So now the person is back where they started (actually worst off because the heel area is weakened), and in lots of pain!

Orthotics: These are great when you have severe pain, but if you think that it will fix your heel pain, think again. All that orthotics “do” is take pressure off the heel and causes weak foot muscles (instant pain relief, but does not fix the problem). When you wear an orthotic for many months, the pain comes right back again (can be weeks, or months, it simply will return if that is the only method of treatment). Supporting the plantar fascia does not fix the pain, it does help though, and I do believe they should be used, but they will not actually “fix” your pain (they do help IF you wear them while releasing the muscles/fascia, then you must slowly stop using the orthotics when they pain subsides). If you have been wearing orthotics for a long time, your foot muscles are slowly becoming weaker and weaker by the day. This does not help your heel pain.

Stretching: Stretching a muscle with a trigger point causes the trigger point to become worst (more tightness). If you have pain, you more than likely have some trigger points in your feet and calf. You must release the trigger points first, and then later on you can stretch the muscles so that the trigger points do not come back.

Surgery: Not needed. And when you get the surgery, the muscles/fascia is still tight, so the pain comes back. Some people do get results with surgery, but not many. It is very rare usually.

Icing: Is OK, and relatively safe, but does not do much. If you just hurt your heel recently, it is good for the first few hours, but after that, it does little to nothing.

Taping: Works great if your pain is severe, but it DOES weaken the foot muscles. So it is temporary relief. I find that it’s great to support the plantar fascia so that you can walk a little further and give the area a “break”, but it will not fix the tight muscles/fascia that are causing your pain.

Before Charles Atlas — also known as Angelo Siciliano — became famous by promoting his exercise course called… Dynamic Tension, there have been many old-time strongman that used body weight (isotonic) and isometric exercises.

One of these individuals was Alexander Zass — better known as — “The Amazing Samson.”

(Zass, born in Poland but, lived most of his life in Russia and later on as circus performer lived in Great Britain after 1924.)

The important thing to note about Alexander Zass was how he developed his belief in the application of isometric exercise. Or as he referred to it “Maximum Tension.” He believed this training protocol was superior to any other of the normal training programs used by strongman of his day and that included using weights in the development of physical strength

He understood that isometric exercises not only developed muscular strength but, also strengthened the tendons and ligaments which are crucial to developing strength.

The amazing Samson, who was also billed as “The World Strongest Living Man” was quoted as saying “I aimed first to develop the underlying connective tissues rather than the superficial muscles,” (Taken from His Instruction Manual — Samson Systems and Methods)

He further explained, “I always wanted to develop tendon strength… without tendons, one possesses no control over the muscles and the body… the development of the tendons are the strength to my secret. Muscle alone will not hold back wild horses — but tendons will and do!”

Alexander Zass further stated in his training manual that bodybuilder type muscles were merely an illusion when it came to strength. Although he did not discourage students from developing muscular size — he did instruct them on the practice of tensing their muscles one at a time– then grouping the muscles together and tensing as many of them as possible– all at one time.

In the use of isometric exercises, he outlined 3 distinct methods — and they are as follows:

Freestyle

In freestyle you’re using no devices or appliances you’re just doing freehand isometrics. You are typically just using your own body.

Wall Exercises

In this method, you are using a wall, or even a tree to provide resistance instead of your own body weight or body.

Isometric Exercises Device

Here is the ideal or best way to perform isometric exercises. The disadvantages of both the freestyle and wall exercises is that there’s no effective way to measure your strength gains.

And how do you know you’re using 100% or even 70% power in this exercise? That’s where an isometric exercise device such as the Tensolator or Bully Xtreme comes into play.

These types of bodybuilding contraction devices will allow you not only to measure your strength gains but typically will give you more variety in the type and quantity of isometric exercises you can perform.

The biggest appeal of isometrics is that with a few simple movements and not a whole lot of time you can get a complete body workout — in your home — in your office — or anywhere!

Most of the time getting rid of man boobs is not as hard as most people make it to be, it’s only hard because people have a problem in executing whatever program they were using. Also, most people think that you need some kind of surgery or to pop pills in order to get rid of man boobs, but what if you could do it in a more safer way, all natural way?

And I don’t mean just exercise here (we will get into that later on) but also a good diet, made specifically to burn fat off your chest even in your sleep.

Man boobs can be caused by hormones or fat most of the time…but if you had them for some amount of time the chances are that the hormone deal is fixed but you still have them because they now store fat….and that’s what you need to lose.

Exercising helps, but it only helps if you do it the right way. For example push ups wont necessarily help you get rid of man boobs, and in some cases it can make it worse by pushing the fat off your muscle and making your boobs even bigger. This is why it is important to stick to a detailed plan of action with both a diet and an exercise routine.

So in order to get rid of your man breasts you need the right diet and workout routine, so that will strengthen your muscles and they will start burning fat faster and faster until you reach the point that your body’s metabolism will burn the fat for you because of the diet and the bigger muscle…I hope this isn’t too confusing, I’m trying to explain the best I can.

There is a program out there that I reviewed and it has already helped thousands of people with success, and it is an all natural and safe way to get rid of man boobs, no pills no surgery. Some people even started to see results after a few days time, and that my friend is awesome.

While bony shoulders are a real pain, they are a problem that can be remedied. By gaining mass and building muscle you’ll be able to round off and cover up any sign of your bony shoulders.

Weight Training

If you haven’t already, then you’ll need to make weight training a major part of your workouts in order to get rid of your bony shoulders.

Lifting weights are the single best way to build muscle and cover over any “pointy” bits that are sticking out on your body. Regular lifting will not only make you stronger but will also increase your confidence, and make finding clothes that fit a heck of a lot easier.

If you’re naturally slim, then you’ll need to stick to a good weights program specifically designed for the skinny guy “hardgainer”, which will typically recommend working out 3 times per week and focusing on compound exercises like Bench Press, Bent Over Rows and Barbell Curls.

These exercises are ideal for building mass on bony shoulders as they increase the surrounding chest and back muscles too.

Haven’t Got Access To A Gym? – Try Push-Ups

Over the years I’ve been met with a lot of skepticism when I talk about the value of push-ups as a mass building exercise. In these days of pills, drugs, powders, and expensive gym memberships, the humble push-up is just not considered “sexy” enough to make the grade.

I’m a little more old-school and, while weight training is THE best way to gain muscle mass and cover boney shoulders, I know that many folks for whatever reason don’t have access to a gym. This is where the humble push-up comes into its own.

The push-up is still probably the best non-weight based upper body exercise. If you’re inexperienced start off with small numbers like 10 or so, but make sure your last one is almost impossible to do.

Perform them 3-4 times per week, and each time try to perform one or two push-ups more than the last time. Before long you’ll be doing hundreds per day and see a massive difference in your appearance and shoulder width.

By inclining your feet so they are off the ground, you can increase the effort on your upper chest, shoulders and trapezius muscles.

Make push ups a regular part of your exercise routines and I guarantee you’ll see a massive difference in your body size, and will finally cover over those bony shoulders.

If you work full time and/or have family obligations, chances are that you do not have the time or energy to gain muscle mass. You may have the muscle mass routines which tell you how to bulk up or how to put on weight, yet they are written by (and probably for) those who can make lifting weights the number one priority in their lives. Many bodybuilders simply eat, work out, sleep, and relax most days; and that does not even take into account all of the supplements they consume!

So how can you bulk up and put on weight if you have work and family commitments?

First, decide on your goals. If you are skinny or frail, then your first goal is to get bigger and stronger. You will do this by lifting weights, eating appropriately, and learning how to recover properly. Working 40 hours a week (or more), commuting, going to family events, and taking care of your family will add roughly 80 hours a week of “stress” which most bodybuilders do not endure.

Second, find out where you are exercising already. Do you walk or bike to work? Do you do several hours of yard work each weekend? Do you shovel your driveway and those of elderly neighbors during the winter? Do you practice sports with your kids? Count up the hours you spend exercising and remember that you are working your muscles during these times.

Third, assuming that you are doing some sort of exercise during the week, realize that for you to bulk up and put on weight that you have to add in the appropriate type and amount of weight training. This means that you must choose muscle mass routines which stimulate growth, yet allow enough time for you to recover and, finally, grow new muscle.

Fourth, you must eat adequately. Assuming that you have your doctor’s permission to bulk up, add healthy foods which are “calorie-dense.” Calorie-dense foods include nuts, seeds, healthy fats like fish oil and olive oil, meat, and other such foods. Of course, drink lots of clean water and stay away from the sweets and candies for a while. Yes, you can bulk up with sweets… but that is not how you want to put on weight!

A good place to start your bulking up nutrition plan is to eat at least 15-16 times your body weight in calories. For example, if you weigh 150 pounds then 15 times your body weight would be 2250 calories. Talk with your doctor about this estimate, and make sure that you make any nutritional adjustments for allergies, diabetes, or any other medical concern.

Once you have everything in place you will want to focus one one thing: consistency. It is easy to get enthusiastic once you know how to bulk up; but after the tenth day your enthusiasm may diminish. Get supportive friends, join online forums, get a coach or personal trainer, or find some other way to keep your motivation high and to keep you on track. Do whatever you can to make these steps into habits.

Finally, have an “exit strategy.” For example, if you are 5′ 6″ and weigh 150 pounds you probably want your realistic muscle goal to be no more than 10% of your current body weight. If you gain too much weight then chances are that it is not muscle. Your metabolism could change dramatically and you may introduce new health concerns. Always consult your doctor about your ultimate goals so that you stay healthy, which should be your number one priority.

Have fun and remember to lift weights intelligently when now that you have learned how to bulk up and put on weight.

The world is fixated on trend eating methodologies and weight reduction, yet few of us know how fat really vanishes off the scales.

Indeed, even the 150 specialists, dietitians and fitness coaches we reviewed shared this astonishing hole in their wellbeing proficiency.

The most widely recognized misguided judgment, by a wide margin, was that fat is changed over to vitality.

The issue with this hypothesis is that it disregards the law of preservation of issue, which every single substance response comply.

A few respondents thought fat transforms into muscle, which is unimaginable, and others accepted it escapes by means of the colon.

Just three of our respondents gave the correct answer, which implies 98 for every penny of the wellbeing experts in our overview couldn’t clarify how weight reduction functions.

So if not vitality, muscles or the loo, where does fat go?

Here, writing in a piece for The Conversation, two researchers from the University of New South Wales clarify.

The right answer is that fat is changed over to carbon dioxide and water. You breathe out the carbon dioxide and the water blends into your course until it’s lost as pee or sweat.

In the event that you lose 10kg (22lbs) of fat, definitely 8.4kg (18.5lbs) turns out through your lungs and the staying 1.6kg (3.5lbs) transforms into water. At the end of the day, about all the weight we lose is breathed out.

This amazes pretty much everybody, all things considered, nearly all that we eat returns out by means of the lungs.

Each sugar you process and almost every one of the fats are changed over to carbon dioxide and water. The same goes for liquor.

Protein has a similar destiny, aside from the little part that transforms into urea and different solids, which you discharge as pee.

The main thing in sustenance that makes it to your colon undigested and in place is dietary fiber (think corn).

Everything else you swallow is consumed into your circulation system and organs and, from that point onward, it’s not going anyplace until you’ve vaporized it.

We as a whole discover that ‘vitality in levels with vitality out’ in secondary school. Be that as it may, vitality is a famously befuddling idea, even among wellbeing experts and researchers who think about stoutness.

The reason we put on or get thinner is considerably less secretive in the event that we monitor every one of the kilograms, as well, not only those cryptic kilojoules or calories.

As per the most recent government figures, Australians expend 3.5kg (7.7lbs) of nourishment and drinks each day. Of that, 415g (14.6oz) is strong macronutrients, 23g (0.8oz) is fiber and the staying 3kg (6.6lbs) is water.

What’s not detailed is that we breathe in more than 600g (21oz) worth of oxygen, as well, and this figure is similarly imperative for your waistline.

In the event that you put 3.5kg (7.7lbs) of nourishment and water into your body, in addition to 600g (21oz) of oxygen, at that point 4.1kg (9lbs) of stuff needs to return out, or you’ll put on weight.

In case you’re planning to shed some weight, more than 4.1kg (9lbs) should go. So how would you get this going?

The 415g (14.6oz) of sugars, fats, protein and liquor most Australians eat each day will deliver precisely 740g (26oz) of carbon dioxide in addition to 280g (9.8oz) of water (around one container) and around 35g (1.2oz) of urea and different solids discharged as pee.

A normal 75kg (165lbs) man’s resting metabolic rate (the rate at which the body utilizes vitality when the individual isn’t moving) creates around 590g (20.8oz) of carbon dioxide every day.

No pill or elixir you can purchase will expand that figure, in spite of the intense cases you may have heard.

Fortunately you breathe out 200g (7oz) of carbon dioxide while you’re sleeping soundly consistently, so you’ve officially inhaled out a fourth of your day by day focus before you even advance out of bed.

So if fat transforms into carbon dioxide, could essentially breathing more influence you to get thinner? Tragically not.

Huffing and puffing more than you have to is called hyperventilation and will just make you mixed up, or conceivably black out.

The main way you can deliberately build the measure of carbon dioxide your body is creating is by moving your muscles.

Yet, here’s some more uplifting news. Just standing up and getting dressed dramatically increases your metabolic rate.

At the end of the day, on the off chance that you just attempted on every one of your outfits for 24 hours, you’d breathe out more than 1,200g (42oz) of carbon dioxide.

All the more practically, going for a walk triples your metabolic rate, thus will cooking, vacuuming and clearing.

Utilizing 100g (3.5oz) of fat expends 290g (10oz) of oxygen and produces 280g (9.8oz) of carbon dioxide in addition to 110g (3.8oz) of water. The sustenance you eat can’t change these figures.

In this way, to lose 100g (3.5oz) of fat, you need to breathe out 280g (9.8oz) of carbon dioxide over what you’ll create by vaporizing all your nourishment, regardless of what it is.

Any eating routine that provisions less ‘fuel’ than you consume will do the trap, however with such huge numbers of misinterpretations about how weight reduction functions, few of us know why.

Men, lets not lie here. For most men, a prominent display of a powerful chest, strong arms, wide back, and low body fat, has alpha male written all over it right? Since looking good in a tight shirt can help bring the ladies around, lets not even worry about doing legs anymore, I mean you can always cover up with some jeans right? Well what if training your legs had a direct impact on training your upper body? Studies show that overall fitness can be increased due to leg training.

Testosterone is a powerful muscle building hormone found more in men than women. This hormone is responsible for increasing muscle size and strength, as well as decreasing overall body fat. When you train smaller muscle groups such as the biceps or calves, testosterone is released to help aid in muscle recovery which increases strength and muscle size over time. But only a small percentage of testosterone is released for these smaller muscle groups. Larger muscle groups, such as the chest and back, require more testosterone to be released into the system to recover the larger area and stress these bigger muscles have created.

The quadriceps are the largest muscles in the human body, and therefore require an increased amount of testosterone to recover. Throughout the course of a week, for example, without training legs you would not reap the benefits of your body’s full production of testosterone. Training the legs will increase your overall muscle size, not just the legs, and can help you to lose a little more body fat when your cutting up.

So next time you think that you can just cover up those chicken legs, remember that you could be bigger, stronger, faster, and leaner if you would just take one day out of the week for some good leg training. If not for the legs, do it for the rest of your body.

What Exactly is Cowboy Ryan’s Heart Rate Training?

Heart rate training is the key to losing fat and building muscle. It is the proper way to get your body in shape and get you feeling great. Fat loss training involves using a heart rate monitor, which will track your pulse via a small sensor in a chest strap you wear while working out. How high or low your pulse is, is a great indicator of how hard you are working out. In order to get the most results and make your workout more efficient you need to train in your zones. It’s usually between sixty and eighty percent of maximum heart rate. Your zone depends on your activity level and age.

Working out below your zone doesn’t push your body enough. You are not working hard enough to burn fat. Working out below your targeted zone does not train your heart appropriately. This will only lead to minimal results.

Many people get in the, “I’m going to do it. I’m going to actually start working out!” mindset and then go to the gym and push their bodies as hard as they can. Do not do this! When you workout above your target zone and stay there you start to burn through your lean muscle mass instead of the fat you want to get rid of. It will lead to unnecessary muscle and joint soreness. Also, it becomes increasingly harder to return your heart rate to the correct rate the longer you stay above your zone. You are straining your heart if you continuously workout above your zone. When you do this type of training you should stop and let your heart rate come down when and if it gets too high.

Now that you understand the importance of staying in your zone while exercising, you should understand how to push yourself just enough to shock your body and help accelerate fat loss. It is okay to push yourself and stay above your target zone for a minute or two. This pushes your body to the max. Doing this once in a while will train your heart to pump harder and faster and eventually lead to a higher tolerance, allowing you to workout harder and longer without becoming fatigued.

Don’t become discouraged and run back to the couch when you try heart rate training and end up constantly sky rocketing above your zone and becoming extremely fatigued. This is normal. If you have not been working out or even if you do work out on a normal basis, but don’t train in your target heart rate zone your body is not used to being pushed in that way. It will take time, but if you keep at it your heart will eventually learn how to tolerate the exercise and it will become easier. So in the beginning, aim for the lower end of your target heart rate zone and work your way up.

This type of training is a very efficient way to workout and a great way to get started, get results, and get in shape. However, one must do it correctly or you may end up doing more damage than good. Stay in your zone mentally and physically! Find the mindset to push yourself hard enough to get started and get in that target heart rate zone, but know when to pull back and give your body a break until you are ready for the next level.