Top 5 Meal Replacement Products

Meal Replacements Products (MRPs) are either pre-packaged powdered drink mixes that you mix with water, milk, or juice and then drink; or bars that you eat. Both are consumed in the place of a whole-food meal. Generally MRPs are high in protein, low in fat, have a low to moderate amounts of carbohydrates, and contain a wide array of vitamins and minerals.
The majority of MRPs use whey protein, calcium caseinate or micellar casein, soy protein and Egg albumin as the protein source. Carbohydrates are typically derived from maltodextrin, oat fiber, brown rice, or wheat flour. Some also contain flax oil powder as a source of essential fatty acids (EFAs).
MRPs can also contain other ingredients that are deemed beneficial to bodybuilders. These can include, but are not limited to creatine monohydrate, glutamine peptides, l-glutamine, calcium alpha-ketoglutarate, additional amino acids, lactoferrin, conjugated linoleic acid (CLA), and medium chain triglycerides (MCT).

1. Prohormones

   
   

   Prohormones are precursors to hormones - and were most typically sold to bodybuilders as a precursor to the natural hormone testosterone. This conversion requires naturally occurring enzymes in the body. Side effects are not uncommon, as prohormones can also convert further into to DHT and estrogen. To date most prohormone products have not been thoroughly studied, and the health effects of prolonged use are unknown. Although initially available over the counter, in 2004 their purchase was made illegal without a prescription in the US, as it now is in almost all countries and sporting bodies.

   
   



2. Creatine

   
   

   Creatine is an organic acid naturally occurring in the body that supplies energy to muscle cells for short burst of energy (such as lifting weights) via creatine phosphate replenishment of ATP. A number of scientific studies have proven that creatine can increase strength, energy, and muscle mass in addition to reducing recovery time. Also, recent studies have shown that creatine improves brain function, improves recognition memory, and reduces mental fatigue. It increases what is known as cell volumization as it draws water into muscle cells, making them larger. This intracellular retention should not be confused with the common myth that creatine causes water retention (or intercellular water retention). Creatine is sold in a variety of forms, including Creatine Monohydrate, Creatine Ethyl Ester and Creatine Malate, among others. Though all types of Creatine are sold for the same purposes, there are subtle differences between them, such as price, water retention and necessary dosage.
   Although some have theorized that creatine could be stressful to the kidneys (due to primary renal elimination via creatinine) this has not been proven in a scientific study.

   
   



3. Thermogenic Products

   
   

   Thermogenics is a broad term for any supplement that the manufacturer claims will cause thermogenesis – resulting in an increased metabolic rate, increased body temperature and consequently (the promise of) an increased rate in the burning of bodyfat. Until recently almost every product found in this supplement category was comprised of the "ECA stack": ephedrine, caffeine and aspirin (however these were normally found in their herbal form of Ma Huang, Kola nut or Guarana, and white willow bark, respectively). However, on February 6, 2004 the Food and Drug Administration (FDA) banned the sale of ephedrine and its alkaloids and manufacturers were forced to look for alternatives. Nowadays, the "ECA" stack is more likely comprised of bitter orange or Citrus aurantium (containing synephrine) instead of the ephedrine. To date the effectiveness of this new combination is far from conclusive.

   
   



4. Testosterone Boosters

   
   

   There are several naturally-occurring plants and vitamins as well as synthetic chemicals that supplement companies claim may produce an increase in testosterone levels. However, the validity of many of these products is questionable due to a lack of valid scientific research showing their effectiveness at this time. The most commonly taken supplements of this type are ZMA and Tribulus terrestris.
   A relatively new drug/supplement marketed as 6-OXO is gaining popularity as a estrogen blocker.

   
   



5. Nitric Oxide Stimulators

   
   

   Many studies show that nitric oxide (NO) acts as a signaling molecule that plays a vital role in causing the relaxation of the smooth muscle tissue that makes up the walls of blood vessels. NO freely crosses the endothelial cell membrane into the smooth muscle tissue of the blood vessels to facilitate vasodilation. Promoters argue this allows more blood and oxygen, and hence more nutrients to be delivered to muscle tissue, while increasing waste removal – aiding muscle growth. This is called active hyperemia. However, NO supplements do not actually contain nitric oxide but the amino acid arginine and other precursors such as citrulline, Pycnogenol, L-aspartic acid, and ginsenosides – which the body uses to synthesize NO.
   NO supplements are at this time very controversial. While nitric oxide does give a noticeable increase in "pump" (muscle swelling during exercise), there exists little evidence to prove its effectiveness.
   Some NO supplements also include creatine and high levels of mild stimulants like caffeine, the workout intensifying properties of such may be responsible for gains seen with NO products.

   
   

Top 5 Trainings Supplements

Bodybuilding supplements are substances taken by bodybuilders or athletes involved in weight training, football, baseball, track or any other sport to aid in the building of muscle mass or aid fat loss. Supplements may also be used to improve sports performance and improve recovery from athletic events.

1. Amino acids and proteins

   Bodybuilders often take as a supplement a powdered form of protein, the essential building blocks for muscles, as it is necessary to consume large quantities and protein shakes are convenient. The most commonly consumed type is whey protein since it is a naturally complete protein and is a rich source of branched chain amino acids (valine, leucine, and isoleucine), containing the highest known levels of any natural food source. It is also very quickly absorbed by the body and metabolized.

   
   

   Casein is the richest in glutamine, and has casomorphin which help release aminos over a long time. Soy protein is also naturally complete, however due to isoflavones (phytoestrogens) that may exhibit estrogenic activity in people, some bodybuilders avoid it. Many people also will use egg (white) protein, as it is a lactose- and dairy-free complete protein. Protein powder is generally consumed immediately after exercising, or in place of a meal. As muscles are primarily made of protein, increasing the intake of protein in the diet allows muscles to repair themselves and grow more readily.




2. Glutamine

   Glutamine is the most abundant amino acid found in human muscle and is supplemented as supplement manufacturers claim the body's natural glutamine levels are depleted during anaerobic exercise and therefore may cause a deficiency. Glutamine is not an essential amino acid which means the body can naturally replenish its own stores. It is argued that supplementation by bodybuilders may still be required as deficiency may lead to a weakened immune system and wasting of muscle tissue. Many bodybuilders supplement with glutamine. It plays a vital role in protein synthesis. It is sold as a micronized, instantly soluble powder.




3. Branched chain amino acids

   Amino acids are the building blocks of protein – the body breaks consumed protein into these in the stomach and intestines. There are three branched chain amino acids (BCAAs); each has numerous benefits on various biological processes in the body. Unlike other amino acids, BCAAs are metabolised in the muscle. Some claim BCAAs have an anabolic/anti-catabolic effect on the muscle (build muscle/work against muscle breakdown). For more information on this visit the articles on each of the specific aminos: leucine, isoleucine, and valine.




4. Amino acids and proteins

   Bodybuilders often take as a supplement a powdered form of protein, the essential building blocks for muscles, as it is necessary to consume large quantities and protein shakes are convenient. The most commonly consumed type is whey protein since it is a naturally complete protein and is a rich source of branched chain amino acids (valine, leucine, and isoleucine), containing the highest known levels of any natural food source. It is also very quickly absorbed by the body and metabolized.

   
   

   Casein is the richest in glutamine, and has casomorphin which help release aminos over a long time. Soy protein is also naturally complete, however due to isoflavones (phytoestrogens) that may exhibit estrogenic activity in people, some bodybuilders avoid it. Many people also will use egg (white) protein, as it is a lactose- and dairy-free complete protein. Protein powder is generally consumed immediately after exercising, or in place of a meal. As muscles are primarily made of protein, increasing the intake of protein in the diet allows muscles to repair themselves and grow more readily.




5. Glutamine

   Glutamine is the most abundant amino acid found in human muscle and is supplemented as supplement manufacturers claim the body's natural glutamine levels are depleted during anaerobic exercise and therefore may cause a deficiency. Glutamine is not an essential amino acid which means the body can naturally replenish its own stores. It is argued that supplementation by bodybuilders may still be required as deficiency may lead to a weakened immune system and wasting of muscle tissue. Many bodybuilders supplement with glutamine. It plays a vital role in protein synthesis. It is sold as a micronized, instantly soluble powder.

The Man Eat 6500 Calories a Day to Keep Living

IDAHO FALLS, Idaho - A 5-foot-9, 22-year-old man who eats 6,500 calories a day — two and a half times the average intake for an adult male — has earned a special reward for breaking the 100-pound mark:

Dinner out from his mom.

"I'm a medical mystery," said Matt Chaffee, who weighed in at 101 pounds on Saturday. "I've accepted it."

Chaffee, who has a 26-inch waist, had several health problems as a newborn. One of them, pyloric stenosis, prevents food from emptying out of the stomach. The condition and ulcers he developed in his esophagus reduced his ability to gain weight.

Chaffee weighed 8 pounds when he was 4 months old, and 17 pounds when he reached kindergarten, his mother said. He was up to 85 pounds at age 14, but couldn't participate in some activities, including swimming.

"He sinks like a rock," his mother, Kelley Chaffee, told the Post Register.

Since turning 18 his goal has been to go over 100 pounds. He achieved that on a diet that included 5,000 calories a day in protein shakes.

"He was so happy," Kelley Chaffee said.

Sandi Birch, a registered dietitian at Eastern Idaho Regional Medical Center, said most of the people she deals with are not trying to put on weight.

"Its far more common to have the opposite problem," she said.

Matt Chaffee is an Eastern Idaho Technical College student and WinCo Foods cashier who works out five days a week and can bench press 130 pounds. He uses his bike for daily transportation.

7 Tips to Increase Metabolism

1. To increase metabolism, always eat breakfast in the morning. Break-fast...break the fast. Don't skip breakfast. If you wait until mid morning or afternoon to eat, your metabolism will run slower. Think of breakfast as adding logs to the fireplace. Your metabolism is the fireplace and logs are the breakfast.


2. Increase metabolism by eating smaller meals through the day. Eat 4 to 6 six small meals, 2 to 3 hours apart.


3. Don't depend on herbal products to increase metabolism or energy level. Any metabolic increase will be minimum and herbs are not cheap. Instead, include more energy foods such as whole grains, beans, vegetables and fruits.


4. Park further away and walk. Use the stairs instead of the elevator when possible. Walk to the post office instead of getting into the car. Take your dog on a daily walk. Do more activities around the house to burn energy instead of wasting money on pills and potions that don't work.


5. Incorporate a walking routine to increase metabolism at least three to four times a week. Walk 30 to 40 minutes each time. This is the best way to increase your metabolism.


6. Don't starve yourself when trying to lose weight. This will slow down your metabolism in a hurry. Avoid 5 to 6 hour gaps between meals without eating.


7. Be committed to eating smaller meals at regular intervals. Prepare food in advance and bring it with you. Never eat sporadically and plan each meal. The common mistake is to skip meals and eat too little during the day. This makes you vulnerable for eating junk food later in the day. Eating to lose weight takes planning.

Top 20 Tips to Help Stay Fit

Consuming just 100 fewer calories each day is enough to avert the 1 to 2 pounds the average person gains each year. To lose weight, you have to downsize by 500 calories a day—but you don't have to slash them all from your plate.

"You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss," says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won't see dramatic changes immediately, but small tweaks like these will pay off over time.

1. Order two appetizers.
According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.

2. Visit the vending machine.
Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.

3. Start with salad...
and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.

4. Stick a fork in it.
If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.

5. Watch coffee calories.
The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.

6. Walk and talk.
When your cell phone rings, slip on your walking shoes and stroll the halls at work or hoof it outside. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.

7. Crack a nut.
Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks.

8. Don’t just sit there.
The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work, and you could drop an extra 6 pounds over the year.

9. Sleep well, lose more.
Insufficient shut-eye appears to increase production of the stress hormone cortisol, which regulates appetite. High levels seem to worsen bingeing and hunger; moreover, too little sleep could keep your body from burning carbohydrates, which translates to more stored body fat.

10. Double your protein.
The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine—found in beef, dairy, poultry, fish, and eggs—may help preserve muscle tissue.

11. Keep an exercise journal.
Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals.

12. Eat dairy daily.
A piece of cheese or a cup of milk or yogurt can rev up your metabolism, a University of Tennessee study found. People who cut 500 calories a day from their diets while eating yogurt three times a day lost 13 pounds over 12 weeks, more weight and more body fat than a control group who only cut calories.

13. Have an apple before dinner.
How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.

14. Be wary of white foods.
That's the color of most high-calorie carbs—bagels, potatoes, breads, rice, creamed corn, and the like.

15. Drink water.
Your body often mistakes thirst for hunger, so staying hydrated means you'll probably also stay satiated.

16. Act like a kid.
Expand your definition of physical activity to include shaking your booty with your kids. It's a welcome break from the StairMaster and can burn just as many calories (about 120 every 20 minutes).

17. Munch a handful of M&M's.
Just under half a pack of plain candies adds only 100 calories to your daily tally and can satisfy a sweet tooth.

18. Be picky about bread.
Select loaves with whole grain listed as the first ingredient, and make sure each slice contains at least 2 grams of fiber.

19. Eat breakfast.
A Harvard study found that people who did so every day cut their chances of becoming obese and developing diabetes by 35 to 50 percent, compared with those who ate breakfast only twice a week.

20. Brush your teeth after every meal.
It doesn't just fight cavities: Brushing serves as a physical and psychological cue to stop eating. When you're on the go, a few Altoids or a breath strip can have the same effect.

P.S. To learn more you can also read Top 8 Tips To Become Fit

Top 8 Tips To Become Fit

Fitness is a combination of speed, endurance, flexibility, and strength. It enables people to perform well in both everyday tasks and vigorous physical activities. So how do you achieve that? How do you stay in good health, or obtain good health

Steps

1. A balanced diet, regular exercise, relaxation and sufficient sleep are all necessary for good health.
2. Being physically fit has a number of benefits. Regular exercise strengthens and improves the heart and lungs. It also helps people maintain their proper weight.
3. A thirty-minute workout is sufficient for someone beginning an exercise program.
4. Exercising four times a week is more than enough to maintain a good level of fitness.
5. As fitness improves exercise should be increased in difficulty and duration. This will ensure that the level of fitness continues to improve.
6. A complete workout includes three different types of exercise. The first is flexibility exercise, which includes stretching and loosening the body and muscles. The next is endurance exercise such as jogging or swimming. The third type of exercise is strength exercise; it involves weightlifting and body work. All three types of exercise can be very inexpensive, as they have no need for extra or fancy equipment.
7. A healthy lifestyle is achieved through plenty of sleep, a good diet, regular medical and dental checkups, and personal cleanliness.
8. So if you follow the above rules, regardless of age, the fitness you have makes you look better, feel better, and work better.

Tips

• Fitness can often slow the process of aging.
• Fitness improves as exercise becomes more frequent.
• Good health is not difficult to obtain. In fact, it can become an easy and enjoyable part of almost anyone's life.
• The peak period for physical fitness is the time between puberty and middle age.
• How often and how vigorously exercises are done can determine the level of a person's physical fitness.
• Strength exercises involve building up the body. These exercises include push-ups, sit-ups, and pull-ups.
• The benefits of a healthy lifestyle and physical fitness are easy to obtain with a small amount of know-how and a serious commitment. If you have decided that you're going to work out, you have to follow it, however, many people are able to find excuses to ignore the routine.
• The advantages of having good health and fitness are well worth the time and energy they require.

Warnings

• The bending, turning, and stretching of flexibility exercises strengthen the connective tissues and joints of the body. When muscles and joints are loosened, it minimizes the risk of injury in vigorous sports and helps to relieve muscle soreness. So flexibilty exercises are very important before and after workouts.

Burn Calories with Aerobics

If you are tired of feeling tired, you should begin focusing not only to the calories you consume, but rather on building your body's shape and training your strength . By focusing on strengthening your muscles, you are building a body machine that is capable of lifting easier, standing for a longer period of time, run quicker and further, and perform in general better. But, most importantly by investing on your physical state, you are transforming your calorie burning machine -your body- to that better enhanced version you always dreamt of having; the best part is that this is still you and not a movie character. Thus, if you wish to burn more calories while increasing your strength and ability to function better, but you would like to avoid registering for the aerobics class your gym offers, you can now perform another type of aerobic exercise that you will repeat with a smile on your face.
No, I am not joking. Aerobic exercises are in fact exercises that offer your body the much needed oxygen to operate and for your muscles to burn more calories. So, instead of trying to put on those tight pants you so much dislike, you can sweat up and exercise while doing some of your house errands. Everyday activities can provide you with all the aerobic benefits you so much wish for without having to suffer by looking yourself into the mirror while wearing those ugly exercise Lycra uniforms.

Cardiovascular activities, like walking or even gardening, can provide into your daily routine with the needed levels of exercise you need. After all, you will feel proud that you went shopping, cut your lawn, or washed the dog, and at the same time were doing an aerobic exercise. Just imagine that by walking for 10 to 15 minutes, twice a day, even without dieting you can reduce your size by two whole numbers! Fitness experts also state that aerobic exercise can significantly reduce your waistline, since this type of physical activity targets your abdominal area which is where all that belly fat usually resides. But the best part is that aerobic exercising is not only for those stubborn bulges around your waist. It is one of the best exercising methods known, to burn more calories and improve the state of your health. People that regularly perform activities that could be classified as aerobic types of exercise, run a lower risk of suffering later from cardiovascular diseases, stroke, diabetes, depression, Alzheimer's disease, and in some cases even cancer.

So, in order to keep fit and improve your overall ability to burn calories sooner and for longer, find a physical activity you like and make it part of your daily routine. Then find the next and so on and so forth. By performing the ones you select once or twice a week, you are less likely to quit, since you add variety to your program and most importantly you complete a number of jobs around the house.

Now, in case you do have time to explore a more "advanced" way of performing an aerobic exercise, you can always join that gym class, go dancing, start up swimming or tennis, or even learn kickboxing and tai chi. The list is endless and the only thing missing from the equation is you in order for it to be successfully solved:

Aerobics + You = More Calories Burn = Increased Level of Fitness

Source: FitnessandOurWorld

6 Things You MUST To Know In Order To Build a Home Gym

Due to your busy daily schedule, the time you once devoted to visit the gym has become so limited that actually now prevents you from enjoying a "real" hour of workout without thinking of the million things you have to take care of. Thus, some of your friends decided to create a home gym in an effort to balance work and family responsibilities and manage to stay fit at the same time. But before screaming "That's it!" and bursting out the door to shop till you literally drop, since you have not been using your muscles for a while now, you should better consider the following:

- Goals: The first thing you need to do is to determine your fitness goals. Before selecting which equipment will better serve your particular case it is necessary for you to conclude on what do you want to get out from your home exercising facility. Do you wish to maintain your fitness level or increase it? Do you want to burn more calories and add muscle tone or boost your energy? Moreover, upon deciding on your actual fitness goals you have to estimate which are your objectives; which muscle groups you want to train first.

- Budget: The crucial cost related question comes second, because upon deciding on your fitness goals and objectives you have to determine how much money you have currently available for your house gym project. Keep in mind that a usual price range is between $ 300 and $ 1,000 per equipment and in case you are aiming to buy the best there is, you should at least double those prices.

- Area: Prior to any purchase, you have to decide how much space are you willing to allocate for your home gym. Does the whole basement seem a good idea, or do you have a spare room you use currently to put laundry which can fit your purposes perfectly? Decide on which area of your house is going to be hosting all the equipment you will later carry in and measure its exact dimensions.

- Fitness Machines: In order to meet the previously determined fitness goals and after deciding upon the available budget, you have to go shopping. A variety of fitness stores can supply you with the equipment you will need to train that set of muscles you want, but before accepting an offer try first to look around and check what you can discover. A store might be selling off, a department might have an extremely good deal on a couple of machines, or your neighbor might be interested in selling his treadmill. Check, ask and test the equipment you are considering of buying. After all, you are about to spend a small fortune.

- Expert's Opinion: Ask, listen and write down the opinion of people much more experienced than you. Also it is always better to purchase the equipment you will be using from a fitness specialty store. You are entitled a guarantee and you can choose from a greater variety of machines. Moreover, these types of specialty stores employ professional trainers most of the times, who know what to advice you and why.

- Knowledge: Research and learn. Try to improve your knowledge on safety issues and exercising risks. Read all those equipment directions before attempting to use them and follow them! 

Source: FitnessandOurWorld

8 Reasons To Lose Weight Now

Obesity is the second leading cause of death after smoking. It is associated with an increased mortality rate of all ages including children. Losing weight though commercialized is still to your benefit if you carry more weight than you should.

Obesity and overweight are term often used interchangeably. However, technically they refer to two different states.

Being overweight technically means excess body mass. This includes all the body tissues. Obesity on the other hand refers explicitly to excess body fat e.g. a professional heavy weight body builder is overweight because of excess muscles but is not obese.

Obesity is what should concern you. Losing weight is no longer an issue you can afford to procrastinate, and probably a good health scare is in order.

1. Diabetes:- It is well known that 80 -90% of type-two-diabetes patients are overweight. Diabetes is the third leading cause of death in the U.S., as well as the leading cause of adult blindness in the world. One of the direct causes of obesity is eating wrong foods. Some of these wrong foods include high glycemic foods. High glycemic foods are energy dense foods that quickly increase the level of blood glucose in your body after been eaten. This results to the body reserving the unnecessarily high glucose/energy into fat This makes losing weight very difficult.

   Releasing a hormone called insulin does this. Type-Two-diabetes occurs because the body cannot produce enough insulin to remove the excess blood glucose and store it as body fat. This will occur after straining insulin production for some time. And that is how you end up being fat and diabetic.

2. Stroke: - Obesity is associated with arteriosclerosis, the build up of fatty deposits in the arteries through out your body. This makes them narrow slowing blood flow and among other things increases risk of the blood clotting. Arteries at risk include those supplying blood to the brain. If clotting occurs due to narrowed artery, it blocks blood supply to an area of the brain resulting to stroke. Losing weight reduces this risk.

3. Cancer: - The World Health Organization (WHO) estimates between 25% - 33% of cancer world wide are overweight and physical inactivity related. Body fat evidently promotes higher levels of insulin production and excess estoregens, a hormone. Both insulin and estorogens accelerate cell division.
   (Probably to create adipose tissue; new fat cells to store fat, in addition to the regular cell division)

   As research has indicated, the faster cells duplicate the more they increase chances of a cancerous cell developing. The situation is further complicated as the rapid cell division caused by the excess hormones lead also to rapid cell reproduction of the one cancerous cell, hence cancer starts to develop actively. In addition fat cells tend to keep carcinogenic i.e. cancer-causing agents, trapped in the body which increases chances of developing cancer. Types of cancers you will be at high risk to get include:- Breast cancer- affecting the breast possibly in both men and women. Colorectal cancer- affecting colon and rectum. Prostrate cancer- affecting the prostrate gland in men. Endometrial cancer- affecting the uterus. Esophageal cancer- affecting the esophagus. Renal cell cancer, the cancer of the kidney, etc.

4. Respiratory problems: - Obesity causes lungs to “become smaller” in size and chest wall become heavier to lift in the process of breathing in. The most common respiratory problem is sleep apnea. Sleep apnea is a condition where by an individual stops breathing for some time while asleep. A soft tissue in the throat collapses around the air way probably due to weight, blocking it. For the severely obese sleep apnea may get more complicated with hypoventilation. Hypoventilation is accumulation of toxic levels of carbon dioxide (the gas we breathe out) in the blood, due to inadequate breathing. Losing weight would be the only permanent safe and healthy solution to sleep apnea.

5. Urinary Incontinence: - This is involuntary release of urine. Being overweight can contribute to urinary incontinence. A heavy abdomen due to body fat deposit may cause valve of urinary bladder to be weakened. The weight also exerts pressure on the urinary bladder, trying to push urine out. This results to leakage of urine when coughing, sneezing or laughing. This is because of a slight relaxation of the bladder valve that normally will not result to leakage. It can even result to bed wetting at night. This particular problem can be a very effective motivator to lose weight.

6. Varicose veins: - Also known as Venous Stratis Disease. The leg and thigh muscles assist the heart in blood circulation just like most large muscles in the body. They are involved in pumping blood against gravity back to the heart with the help of valves that close to avoid a backward flow. Pressure as a result of a large abdomen may increase the work load on the valves eventually causing damage. Damaged valves then allow for blood to back up, due to gravity, causing high pressure in these veins leading to swelling, thickening of skin and skin ulcers.

7. High Blood Pressure: - The BMI (Body Mass Index) and age together are the strongest indicator of risk of hypertension or high blood pressure. At least a third of hypertension is related to obesity.

8. Other Diseases: - Other diseases which MAY occur as a result of being overweight include; Gout, Coronary heart disease, Lower back pains, Osteoarthritis, Rheumatoid Arthritis, Gall stones, Pregnancy disorders such as, Neural tube defect, Prenatal mortality, Maternal hypertension, Gestational diabetes, Impaired immune response, Liver disease, Pancreatitis, Bad body smell and Depression

Research shows that even modest weight loss of even 10 pound for the overweight significantly reduces the risk of developing these diseases. Weight loss is in fact a challenge taken by many every year.

How Yoga Improves Strength

A number of people wonder if yoga can improve their muscle fitness and strength levels. While they recognize that yoga can help reduce stress and increase flexibility and overall health , when it comes to increasing muscle fitness people think it might the most appropriate exercise to do the job. But, according to experts, yoga can definitely make you stronger.

If you would like to really put your daily fitness routine in overdrive and get better results than you ever have in the past, you really should consider adding yoga exercises into your home fitness workouts. Unlike traditional weight building exercises, in yoga your body provides the resistance. While you are not likely going to produce the bulked up muscles of some weight lifters, you will certainly increase your muscle strength. In addition, some balance postures require enormous muscle control in order to prevent you from falling over. This helps to build and strengthen your muscles. Aerobic exercise is great for burning calories, and strength training works very well for strengthening your muscle groups, but yoga goes far beyond either of those forms of exercise and can benefit you both physically and mentally.

In addition to all its other benefits, yoga can help you improve muscle fitness and make you actually feel and be stronger. Whether you choose to use it as your primary means of strength training or you want it to supplement your other exercises, yoga can help your muscles grow fit, balanced, and strong. In fact, many poses in yoga are done very slowly or you are required to stay in a specific posture during several breaths. In fact, those who have experienced it, support that it is much more challenging to your muscles to hold a pose or do it slowly than it is to allow momentum to move you through an action.

Furthermore, while in weight training, you isolate a specific muscle as you perform an exercise and this leads to a short, tightened muscles, the muscles you develop during exercising yoga are more likely to be elongated, because as you are strengthening them, you are simultaneously lengthening them. Particularly, practicing yoga can help realign your muscles, so they are more balanced. You truly work your entire body when you practice yoga as you do not focus on an isolated muscle, but actively recruit the smaller muscle groups as well. Finally, since you are not overworking any specific muscle group, you are less likely to get injured.

Concluding, this type of exercising has a number of mental benefits, as the yoga positions and breathing exercises helped people focus inward rather than on the outward distractions of their lives. According to related literatures, Yoga is a science that has been in place for thousands of years in the Indian culture. It consists of ancient theories, observations and principles about the mind and body connection. Its aim is to unite the mind, body and spirit and if it is given the right tools and right environment, the body can find harmony and heal itself. Many support that this introspection helps them clear their mind and focus their attention on the more important things in their lives. In addition, regular yoga exercise routine can greatly reduced a person's stress levels. Since many yoga poses and breathing techniques encourage extreme relaxation of body and mind those experiencing the mental benefits of yoga can get rid of their daily stress and its damaging influences.

Source: forHealthyWoman

6 Most Important Things to Keep Feet

With the high fat content and all the unhealthy ingredients in the American diet, it's important to take steps to ensure that you can keep in shape. In this article, we'll discuss some basic steps that you can take in your life to help you to stay fit.

- Watch what you eat. Fatty meats such as beef, pork, and ham should be consumed in small portions if at all, and you should opt for low-fat dairy products to keep your fat consumption to a minimum.

- Get an exercise buddy! We're much more likely to stick to an exercise schedule if we have a partner spurring us on, causing us to not want to disappoint our partner for a workout session. Simply having someone to work out with can increase the efficiency of your workout program quickly and efficiently.

- Record your results when working out. For example, if you do push-ups, record how many pushups you can do on a day-to-day basis. When you see that the number that you can do is increasing, you'll be spurred on to continue making progress. Also, by monitoring your progress, you can see when you hit a roadblock in your routine more easily, allowing you a better chance of finding the problem that is occurring.

- Eat fruits and vegetables as often as you can. Fruits and vegetables contain numerous nutrients that are necessary for the proper functioning of the human body. Vitamins and minerals are prevalent in most every fruit and vegetable that you can eat. The National Cancer Institute recommends at least 5 servings of fruits and vegetables per day, but more can be even more beneficial to your health.

- Get outside! The sunlight provides Vitamin D which is important for the proper mineralization of bones. Also, those who spend time outside often experience less depression and more energy, giving you ample opportunity to increase your workout.

- If you're taking some time out watching TV, you can get a great workout while you watch! When the show that you are watching hits a commercial break, take the opportunity to do a set or two of sit-ups or pushups to help keep in shape. Doing some workout activity every commercial break can make you fit in no time!

These are just some basic tips when it comes to maintaining a proper level of fitness of the body. The proper method of staying in shape includes a combination of proper diet, exercise, and lifestyle choices.

Source: FitnessandOurWorld

Why Cardio Activities are MUST DO for Everebody.

If you've considered taking up a more active lifestyle, you've most definitely heard of "cardio activities". Cardio plays an important role in many fitness routines, and performing cardio exercise is a great way to keep your heart and body healthy. The best thing about cardio activities is that people at all fitness levels can perform them.

Aerobic or cardiovascular exercise is defined as any type of physical exercise, performed at moderate but increasing levels of intensity, over extended periods of time. The word "aerobic" means "with oxygen"; therefore, aerobic exercise refers to the body's use of oxygen throughout the activity. Cardio exercises are aimed at increasing your heart rate, and can help you to effectively burn calories.

Most people immediately think of weight loss when considering cardio activities. While it is true that cardio and aerobic exercise will increase metabolism, and result in a loss of fat mass, there are other very important health benefits to consider. Taking part in cardio activities goes way beyond the average weight loss program.

Cardio activities and aerobic exercise can help to:
1. Tone muscles throughout the body, resulting in improved blood circulation and reduced blood pressure
2. Strengthen cardiovascular muscles to increase the pumping efficiency of the heart
3. Strengthen respiratory muscles to promote smoother, unlabored breathing
4. Increase the number of red blood cells, resulting in improved transport of oxygen throughout the body

Regular and disciplined aerobic exercise can help to reduce the risk of developing cardiovascular diseases. Taking part in an active cardio exercise program also helps lower the risk of other health problems including respiratory disease and osteoporosis.

Cardio activities are not limited to members of expensive fitness clubs. Some of the most common cardio exercises are:

1. Walking: This is one cardio activity that you're already doing, everyday! Walking is a very beneficial, low-impact exercise that can be done virtually everywhere. It is one of a few aerobics exercises that can be incorporated into any type of lifestyle, and best of all it's free! A 15-30 minute walk around the mall will allow your body to lose as many calories as you would on a treadmill. You can increase your caloric and fat loss by increasing the pace and rhythm of your walks.

2. Running and Jogging: Like walking, jogging and running can be done in many places. Plan a route through your neighbourhood, run around the park, jog along the boardwalk at the beach, or take to a track. Running and jogging are accessible, easy and free cardio activities. Before you begin, make sure that you're body is ready. Beginners should begin with speed walking, and then gradually work up to a jogging or running routine. Running is a very natural activity for your body and you can easily work it into your regular exercise routine.

3. Aerobic Dancing: In the 1970's there was an explosion in aerobic activity through the Jazzercise program. The 1980s brought exercise gurus like Jane Fonda and Richard Simmons into the spotlight, and even brought exercise attire like headbands and legwarmers to the fashion runways. In the 1990s, aerobics lessons were led by supermodels and sold everywhere on video. The new millennium brought cardio activities like pilates and yoga. Over the past thirty decades aerobics dance exercises may have changed, but the excitement has not faded. People still love to work out to a hot beat, and aerobic dance moves are fun and effective ways to keep weight off and maintain a trim, toned body.

Contrary to what many people believe, aerobic exercise is not limited to the uber-healthy. There are a variety of aerobic dance lesson styles to appeal to people of all fitness levels:

* Low-impact: In low-impact aerobics, the dancer always keeps one foot on the ground. There are no bouncing or jumping movements that can cause joint pain. Low-impact aerobic exercise is ideal for people just starting out, for older people, and for those who cannot or should not move or jump around excessively.

* High-impact: There is a great deal of jumping and complicated body movements in high-impact aerobics. For this reason, those with a little experience and a certain amount of agility and rhythm best perform these cardio activities.

* Water aerobics: Cardio exercises done in the water are known as water aerobics. These are low-impact activities that are usually performed in waist-deep water, so some swimming ability is required.

* Step aerobics: In step aerobics, a raised platform is used with a combination of body movements. "Stepping" movements are often used in both low and high-impact aerobics routines.

Cardio activities are good for maintaining a healthy weight, and essential in keeping a healthy heart. Consider making regular cardio exercise part of your daily routine.

How To Feel Better After Workout

Although of those who know the importance of frequent exercise have a great pre-workout and workout routine, few have understood or spend time to relax their muscles after the completion of a medium or intense exercise program. Even if you drink a lot of water before or during an exercise routine, even of you do the necessary stretching exercises to warm up your muscles before you involve your whole body in any kind of intentional exercise task, most fail to realize the importance of their actions after the exercise portion is complete.

Probably you are feeling tired or have a million things waiting your immediate attention back home, so it is just logical for you to go back to your locker, change and get home to do your staff. But although you may have done the majority of your workout routine just right, the way you treat your body the few minutes after you exercise will directly affect your mood later as you might experience pain from sore muscles, your muscle tone might not strengthen enough to grow, or you might even be dehydrated without realizing it.

So after you finish your last set of exercises, spend some time to cool down. Just because your hour at the gym has ended does not mean that your body can go back to pre-workout state without giving it any time to readjust. Thus, even if you simply jogged for the last half hour of your exercise routine, setting the treadmill to a comfortable but steady walking mode will lower your heart's rate allowing some time for your muscles to come at peace with their new state. After five minutes of this light cardio exercise, you should perform some a short stretching routine. Actually, this stage is the most important one after finishing a workout routine. Since human muscles have the tendency of naturally contracting upon the completion of any exercise, stretching prevents them from shrinking. In fact, stretching allows your muscles to rebuild and grow bigger and stronger each time you conclude your workout session and thus receive the full benefit from your efforts. At the same time performing some basic stretching exercises also allows your muscles to relax and helps your body get rid of any waste substances circulating in your blood. Finally, stretching calms your nerves and anxieties and allows your mind to rejuvenate. This is why stretching is recommended by physicians after long periods of staying at the same position -like when working in the office or traveling by plane.

Moreover, it is important to remember to drink water in order to hydrate your body once the workout is over. Even if you do not feel thirsty you need to replenish yourself to avoid the nasty effects of dehydration.

To know more read also the post Top 10 Ways To Recover After Physical Exercises

The Easiest Way To Make Exercises Every Day

Walking is one of the best methods of exercise you can do. It requires no special equipment and has muscular and cardiovascular benefits. Walking on a regular basis should be part of every person's fitness routine. Best of all, walking can be fit in to a busy day very easily.

A common tip on fitting walking into your day is to park your car at the back of the parking lot when you shop or go to work. To take that idea one step farther, why not consider parking in an adjacent parking lot or walking from your home to the store or too your office? If you take public transportation or someone drops you off, consider getting off one stop early or having your companion drop you off several blocks away from your destination.

Another common suggestion is to take the stairs whenever possible. But some people have access to all the functions they require on one floor and don't find the need to use the stairs. If this is the case, consider regularly using a washroom on a different floor or using a copier that's across the building from your desk.

If you frequently go out to lunch, suggest to your colleagues that you find a good restaurant within walking distance. If time is an issue, speak with your supervisor about lengthening your lunch break in favor of working a few extra minutes at the end of the day.

Although many people think walking the dog is a good way to get in extra steps, the stop and go nature of walking your dog doesn't really provide many health benefits. However, many dogs appreciate a brisk walk once they have relieved themselves. Allow extra time for a few laps around the block at a brisk pace once Fido has completed his business.

Babies, also, enjoy being taken for walks. But unless your child is old enough to maintain a steady pace, consider pushing him in a stroller while you walk. An added benefit of this is that you will burn extra calories the stroller. You will also set a great example for your child that exercise is an important part of the day. Since you should be able to carry on a conversation while walking (if you can't, you're going too fast) make taking a walk after dinner a family tradition. You may be surprised what topics of discussion come up.

Burn Calories with Everyday Activities

When you think about exercise, do you automatically imagine yourself on a treadmill in a gym? Or doing laps in a swimming pool? If so, you might be surprised to know just how many calories you can burn doing everyday activities.

Housework is one chore that everyone has to do at some point. Rather than dread it, proceed briskly through your chores and you can have an excellent workout. A 150 lb person can spend as much as 140 calories by mopping the floor for a half hour. Vacuuming for 30 minutes spends about the same number of calories. Take off another 75 calories by ironing for a half hour.

Outdoor chores also provide great opportunities to burn calories. The same 150 pound person will burn 177 calories pulling weeds for half and hour and another 120 calories mowing the lawn. Because gardening often involves stretching and bending, it offers muscular as well as cardiovascular benefits. Save 300 calories by spending an hour washing your car. Bagging leaves and grass clippings burns 136 calories in 30 minutes.

If you like to entertain, you can make up for that slice of cake by cleaning up after the party. If it takes you an hour, you'll burn over 300 calories. If you wash the dishes as well, you'll burn another 152 calories. If you spend an hour rearranging furniture before and after your party, that's a whopping 450 calories. However, keep in mind that all these activities need to be performed at the same intensity level over time in order to receive the full benefits. Still, even if you only burned half the estimated calories preparing for and cleaning up after your party, that would still be 500 calories worth of cake.

Home improvement tasks can burn calories as well. An hour of indoor painting burns 204 calories. Removing and installing carpet spends calories in 30 minutes. Roofing burns a whopping 400 calories an hour, just be sure you drink a lot of water if you're spending the day up on a hot roof.

Even something as simple as going to the grocery store can be a calorie-burner. A half hour of brisk grocery shopping will spend about 130 calories. If you walk a half hour to the store, subtract another 100 calories from your daily total. Just don't spend all your savings on Oreos.

If all else fails, simply sleeping for 8 hours burns 50 calories.

Source: YourFitnessSource

Losing Weight without Calorie Counting

Losing weight without calorie counting is the best long-term approach to a healthy and ideal body weight.

No one is disputing that the less calories you eat, the more weight you will lose (given a constant physical activity level). However, losing weight for good is much easier with a fundamental change in foods consumed, foods which actually require that you consume much more food weight on your diet plan than you do now.

Can you imagine being told to eat more food in order to lose weight? We are talking about food that weighs a lot, food that is dense, fiber rich and nutritious. Nothing else will satiate quite as well. Think of a whole pound of broccoli, for example, the central part of your dinner entree, steamed and sprinkled with butter and sunflower seeds.

Tiny portions and calorie counters are the opposite of this logic, and will never satisfy or satiate.

Very few studies have actually been done on this (because no corporate or pharmaceutical pill-popping dieting product stands to gain anything from such studies and hence will not sponsor them), but the secret to permanent weight loss is to eat the healthiest foods. And to eat lots of them!

A recent study at Pennsylvania State University asked dieters to eat lots of foods that were heavy in water and fiber (fruits and vegetables) and to not count calories or fat grams. The people that followed this regiment lost more weight than the control group who were asked to count calories and take small portions.

Filling up on vegetables, and not restricting yourself as to how much you eat of these, has got to be the most healthy and painless way to lose weight. Vegetables are so delicious if you give them a good try!

Most people are not aware of the existence of three top vegetables in terms of nutrition and health benefits. These would be kale, swiss chard and collard greens.

These three vegetables are actually much more nutritious than even spinach and broccoli, which are both super foods. Find out where you can buy these nearby. (The organics store is sure to have them, but maybe your local superstore carries them as well).

Once you've bought your kale or spinach chard, wash it, cut it up, throw it in the pot with a little water and let it steam for a few minutes. Add some butter or olive oil and a bit of salt once it's steamed enough for your liking. You'll be amazed how good it tastes and how satisfyingly filling it is.

Try cooking a big serving of oatmeal with fruit for breakfast and making heaps of vegetables the central part of your lunch and dinner (with some brown rice, lentils or chili and nuts or seeds and a small bit of meat or fish) and you will lose mega weight in no time.

What Body Type are You?

According to one popular theory there are three basic body types and to some extent personality can be determined by your body type:

The Endomorph is a body type that naturally tends to be overweight. These body types are assumed to have a greater love of comfort and luxury and they are more tolerant than the other two body types.

The Mesomorph is the muscular body type. These people are naturally endowed with more muscle and their respective personality is thought to be more dynamic, energetic, competitive and inclined to take risks.

The Ectomorph is the naturally slender person. They are thought to be more artistic, introverted and sensitive than the other two types.

What I think about that? That's bullshit. Why? Because every person is unique. There are a lot of training books which give 3 different programs for body types above. I think every person who want to have program for himself should tries all kinds of exercises and works out what balance better for him.

Do 'Fat Burners' Help You Lose Weight?

As you probably know, if you walk into any pharmacy or supplement shop, you will see dozens of products promising to make excess body fat melt away. Although manufacturers are not permitted to make these claims on the bottle, they run alluring ads in magazines and on TV. So, how are you to know whether or not the ingredients are safe and effective?

Weight loss supplements may work in three ways: one is by helping the body to break down body fat. This involves releasing it from fat cells, where it enters the bloodstream as free fatty acids that are then transported to muscle cells where they may be burned. The second action of weight loss supplements is to suppress appetite, which is a complex process. Many hormones and neurotransmitters are involved. We don't have all the answers in this area, but research continues. The human body's instinct is to survive, and once appetite suppressants are stopped, people become hungry. The third way weight loss supplements may work is by inhibiting the body from absorbing fat during digestion. Fat blockers don't work if a person isn't eating fat in his or her diet. They also won't prevent weight gain if a person is overeating protein or carbohydrates. The negative side effects of these supplements include stomach discomfort, diarrhea, and inability to absorb many important fat-soluble vitamins and other nutrients. In addition, they may interfere with the effectiveness of certain medications, especially birth control pills and estrogen.

Often, weight loss supplements contain more than one substance to generate weight loss from more than one angle. The ingredients are available alone, or with other substances. The following is a partial listing of some of the weight loss supplements you may see:

Carnitine
Promoted as a fat burner, carnitine naturally occurs in the body, and people can obtain it through eating meat, fish, poultry, and some dairy foods. Carnitine helps transport fatty acids to the muscle. In theory, it makes sense that more of it would help people get more fatty acids into the muscles, burning additional fat. Unfortunately, it doesn't live up to expectations, because taking its supplemental form doesn't result in increased fat burning.

Chromium Picolinate
Although this mineral helps metabolize carbohydrates and fats, it has not lived up to claims of increasing lean body mass and decreasing fat. As a matter of fact, the majority of the research done on this supplement shows it is not effective as a weight loss supplement. Some research showed damage to DNA with excess chromium picolinate that is exacerbated with Vitamin C. Taking in more than the body requires can actually reduce the binding capacity of iron in the blood, potentially resulting in iron deficiency and decreased ability to carry oxygen in the blood. This could negatively impact one's ability to exercise and expend calories.

Ephedrine
This is probably the most popular substance in fat-burners on the market today. It acts like a hormone the body makes — norepinephrine. The action of this substance is associated with increased fat release from adipose (or fat) tissue, increasing free fatty acids in the bloodstream. Also increased are heart rate, heart contractility, body heat production, and metabolic rate. Ephedrine may also be able to suppress hunger. Studies have demonstrated that dieters were able to lose slightly more weight when taking ephedrine vs. placebos — but not nearly the amounts referenced in TV and magazine ads. It has been shown that ephedrine is even more effective when combined with caffeine — but so are the side effects, including tremors, dizziness, insomnia, heart arrhythmias, headaches, and increased blood pressure. The U.S. Food and Drug Administration (FDA) has reported numerous adverse incidents and a number of deaths from taking supplements containing ephedrine or its precursors, ephedra or ma huang. Anyone with high blood pressure, heart disease, or diabetes, and pregnant women need to avoid this supplement. The National Football League (NFL) has listed it as a banned substance, and Canada prohibits its sale. Although ephedrine may help some people lose an extra few pounds, it doesn't seem worth the risk.

When a supplement touts "proven in clinical trials," you need to dig deeper. If the manufacturers are citing animal studies, it may have no merit in terms of human outcomes. For one reason, fat metabolism in rats is different than in people. Often, preliminary research is done on these animals, but the same results often don't pan out in humans. We are learning that fat burning and some hormonal responses are not the same between the two species. Some supplement manufacturers jump the gun before substances can be proven in humans, often in the name of big bucks. Another caveat is that when research is done, sometimes amounts of the ingredients or the ingredients themselves that the scientists use are not available to the public. Scientists may use substances in large amounts when studying them — not what is generally available at your local health food store. The supplement you find may contain additional components that alter the effect of the main ingredient. In addition, there is no guarantee that the supplement you buy has exactly what the label indicates.

Once again, there is really no safe short cut or quick fix to losing weight, no matter how slick the ads! And fat burners, despite the hype, do not work as advertised.

Alice

12 Best Blogs About Losing Weight

There are a lot of people who write about their weight losing. Here are some of the most authentic and interesting examples:

1. Adventures of a Born Again Gym Bunny


2. Does This Font Make Me Look Fat?


3. Half of Me


4. Hello, I am Fat


5. Hopeful Loser


6. iDiet


7. Fatty McBlog


8. FAT-ISH


9. The Fat Girl


10. Someday is Now


11. The Fat Party is O-V-E-R
12. Weight Watchers eh?

The World's Fattest Man

The world's fattest man weighs 1,210 pounds. Manuel Uribe, 40, says, "People think that I can eat a whole cow, but it's not just overeating, it's also a hormonal problem."

Uribe is scheduled to have weight-loss surgery in Italy soon. He's been bedridden for the past five years. The english version of his website is at Manuel Uribe. He updates it with his laptop while lying in his iron bed.

Top 10 Ways To Recover After Physical Exercises

The ability to recover from exercise is one of the determining factors in the long term success of any training program. The faster and more efficiently you can recover, the better your results will be. To speed up your progress you can use tips from below.

1) Take a post workout shake
Immediately after training, consume a mix of simple carbohydrates and rapidly absorbed protein. This drink should contain a two to one ratio of carbs to protein. A 200 pound man would consume roughly eighty grams of carbs and forty grams of protein. Doing this will help to reduce cortisol, which is a stress hormone that literally eats away muscle tissue, as well as start to shuttle nutrients to the muscles and begin the recovery process.

2) Take a contrast bath after training
This is an old technique that originated in Eastern Bloc countries many years ago to speed up the recovery of their elite athletes. After consuming your post workout shake; use this method of bathing in order to stimulate recovery. Begin by submerging yourself in hot water for one minute. Immediately jump into a tub of ice cold water for a minute. Repeat this process for up to ten minutes. This can also be done in the shower, which is more practical for most people.

3) Do not drop carbohydrate intake too low
Although low carb diets are in vogue these days, this is not an optimal approach for a hard training athlete. Even if you need to lose a good amount of body fat you should still be consuming at least 150-200 grams of carbs per day. Dropping carbs drastically will slow down your thyroid and testosterone production and cause losses in size and strength. To maximize your recovery, you must keep a decent amount of carbs in your diet.

4) Take naps
Naps are a great way to speed up your progress. During sleep, your body releases growth hormone and repairs the damage that has been done to your muscles during intense workouts. Taking a twenty to sixty minute nap once a day is a great way to see faster results.

5) Sleep eight to ten hours a night
As mentioned above, when you are sleeping you are growing bigger and stronger. Without sufficient sleep your results will be less than optimal.

6) Stretch on your off days
This is a great way to increase blood flow to the muscles which helps shuttle in the nutrients necessary for optimal recovery.

7) Avoid stress
This is obviously easier said than done, but it should be noted that excessive amounts of psychological or emotional stress can wreak havoc on your results.

8) Get a massage at least once a week
This is a great way to relax and speed up the healing process of sore muscles.

9) Do recovery workouts
By performing a very light, high rep workout the day after an intense training session and getting some blood into the muscles, you can actually accelerate your ability to recover. For example, the day after a heavy squat workout your legs are likely to be very sore. Instead of doing nothing, try doing 100 bodyweight only squats.

10) Take a week off
Every ten to twelve weeks, your body will start to break down and demand a rest. Taking a week off will actually allow you to get stronger and come back fresh and ready to train hard again. Remember, training is only half of the equation. Without proper recovery techniques your progress will never be optimal. Start using these methods today and watch your results skyrocket.

Food That Burns Fat

Researchers have found a way you can lose weight without dieting or exercising. The Adelaide team has isolated different chemicals found in green tea, cocoa, red grapes and fish which help burn fat. Obese people, fed supplements of these polyphenols, lost 2kg over 12 weeks, without otherwise altering diet or lifestyle.“If you take the green tea polyphenols while you’re eating a high-fat diet they protect you against the development of body fat,” University of South Australia Professor Jon Buckley said.“If you eat them while you’re trying to lose weight they’ll strip weight off.”

These nutrients alter the “machinery” inside muscle tissue to burn more fat and could be a powerful

Professor Buckley, the deputy director of the Nutritional Physiology Research Centre, said overseas trials showed that even in a high-fat diet, incorporating flavonols (in green tea and cocoa) and omega 3 fatty acids reduced body fat.

How To Stay Motivated For Body Training.

Ultimately your motivation needs to come from the desire to change, but that’s not something somebody can inject into you!

However, here’re top four tips to get you to the gym...

Schedule it in
Just like you have a set time you go to work or lectures, set aside time two to three days a week that you can actually go to the gym. Write it down, plan it and, at that time, go.

Find examples of what you want to achieve
If you want to run a marathon, get pictures and articles of people who do and put them where you can see them. If you want to be on the cover of the next issue of Men’s Fitness, or the next Calvin Klein model, get some pictures of people that are to remind yourself why you’re going.

Have some plan
Don’t go to the gym not knowing what you’re going to do. At least have some approximate plan.

Swap notes with another people
Many people have been in the same situation as you. So why not to comunicate with them and speak about that?