5 Reasons To Keep A Fitness Challenge In Your Life Every Day

A fitness challenge can have a wide variety of meanings. Obviously what is challenging to one may not be to another. Body chemistry and conditioning plays a large role in the things you are capable of accomplishing, and those that perhaps are too much. For some, it means setting personal goals and keeping the conflict internal. For others, there always needs to be a mountain of motivation to climb, whether it is the friendly competition of another, or an actual mountain. Regardless of what it is that best motivates you, it is necessary to find some fitness challenge to complete every day. And you don't have to be an athlete to need them in your life. Here's why:

A fitness challenge keeps you motivated. Results are not going to come overnight. You may not even notice them when they do come. It might take the looser fitting pants to get across the point. But if you can set a goal for yourself every day, those results are more likely to come sooner rather than later. Make sure that you target a different part of your body to strengthen in the process. That way you can make exercise part of your daily routine without straining one particular area.

Secondly, a fitness challenge makes you feel better in areas that are not associated with bones or muscles. The area, of course, is the mind. When you know that you're operating at your best physically, you're going to feel better in every other area of your life. It may even make you more successful in business.

Thirdly, remember that a fitness challenge can be fun. It doesn't have to be something that you dread every day. If you like to run, then run. If you like to swim, get a membership to the gym and use the indoor pool. Weather need never force you to sacrifice the things that make exercise fun. And it does have to be fun, to a degree, if it is going to become routine.

Next, you should find a challenge to face every day, because it will help you fight off disease. It is well understood by doctors all over the world that just 30 minutes of exercise per day can help you fight off cancer, heart disease, and other silent killers.

In addition to fighting disease and keeping you physically and emotionally healthier, staying fit with daily exercise challenges ensures that you look your best for that special person in your life. Within any relationship, partners agree that they find their significant other more attractive when that person shows initiative in taking care of their bodies. So not only can a fitness challenge save you from physical and emotional hazards, but it can also lead to a life of happiness with a person you love.

If you are looking for an appropriate fitness challenge, have we got one for you! Visit our site to learn more about your fitness challenge today, and well get you started down the road to a healthier you!

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Eating Before Your Workouts? You Might Be Sabotaging Yourself!

If you're looking for something to eat before your workout, stop. Fitness gurus can argue about carbohydrates, protein, vegetables, or some miracle supplement, but medical science has delivered a definitive answer to the question of what you should eat and when. It's like nothing you've ever heard before.

What should you eat before exercising?

Well... how about nothing?

While it is true that starchy carbohydrates, found in snacks such as bananas and oats, do provide slow-releasing energy which can enhance performance during a high intensity work-out, this is not actually relevant when it comes to losing fat.

Peter Aspel, Professor of Exercise Physiology at the Leuven University in Belgium, has found that those who fast before exercising lose more fat through that exercise than those who do not.

Mr. Aspel conducted an experiment wherein he instructed a team of seven people to cycle three days a week, followed by an intense exercise regime, one hour later, fasting in between. He then instructed a further seven people to complete the same program of exercise, but without fasting. The results of the experiment show that those who fasted prior to each exercise session lost more fat than those who did not.

If the body has modest resources of carbohydrates to draw on in order to fuel exercise, it will soon move on to burning (or "oxidizing") the body's fat reserves. Aspel recommends as much as six hours of fasting before such an exercise regime, in order to achieve optimum results. Therefore, the long-held belief by many athletes that a run before breakfast is a great way to burn fat holds steadfast, and has finally gained scientific support from a highly reputable source. If, due to your schedule, you are unable to fast for such a long period of time before exercise, it is still wise to maximize the amount of time that you go without eating before your exercise, anywhere up to the previously mentioned six hours. In short, this will all mean that any exercise which you then do will have the best chance of burning fat.

What's the catch? You're so cynical... but there are two. First of all - this is really hard. If you're exercising on an empty stomach, it stands to reason that's when your reserves of energy are at their absolute lowest! Ron Maughan, is a sports professor at Loughborough University in England, and USA Today interviewed him on this very subject. Here's what he said. "That might help you get very good at burning fat, but you won't be very good at whatever exercise it is you are doing. Without enough fuel, you won't get the intensity of training you need to get improvements."

Now far be it from me to disagree with a doctor (very far be it), but I think he's only half right. During times like this, you're going to have less energy - but speaking from personal experience, your body is just going to find a way to help you when times get tough. Think about the guys in the prehistoric ages who woke up hungry and had to chase down a giant saber-toothed tiger or something! Think they were tired? You bet. But did they find a way to survive? You bet. That extreme burst of energy comes from something Ori Holfmeker calls "The Sympathetic Nervous System", and when you munch on a donut before your morning workout, you're wasting that sympathy like a guy prank calling from his hospital bed.
An Incoming Danger?

Needless to say, this approach takes discipline the first few times. It's often the case that if one puts oneself through a lengthy period of self-discipline, then one is more susceptible to blowing it at a later time. If someone is to fast six hours prior to exercising, this person will be more likely to indulge in what they have been depriving themselves of later on in the day. What we're saying here is: don't start gorging yourself as soon as the workout is over! Of course, this adds to the argument that the best time to fast is the time that people normally and most naturally fast, anyway: during sleep. If you fast during your sleep, you will be far less aware of such - if at all - and less tempted to indulge, later in the day.

In other words, a short, intense, early morning workout before you eat is often the best way to start your day.

At this stage, you may be feeling as if this plan might not be for you: that it is too difficult or that it is simply not suited to you, whether that be due to concerns over your age or any health concerns which you may have. But the truth is that this is a useful way for people of all ages, shapes and sizes to organize their exercising. In fact, Professor Aspel asserted that this process of exercising will even help people who are suffering from diabetes. This is because fasting before exercising produces muscles which are better suited to absorbing glucose, a process which is essential for the treatment of diabetes.

This might seem like a drastic change to your current regime, but it's really important that you not dramatically increase the workload that you've already got going. Take this program and tailor the ideas to your individual needs. Why? Because you're going to maximize the benefits of whatever system you're following. That means there's no need to overwhelm yourself with a program which does not reflect your current needs, strengths and weaknesses.

Following this method will be a great step in achieving your weight loss goals! If you're still looking for help working out to burn fat [http://www.makeaweightlossplan.com/weight-loss-techniques/working-out-to-burn-fat/] after the fast is over, visit Make A Weight Loss Plan. It's a great source for motivation and useful tips, and subscribers get a free copy of our free guide [http://www.makeaweightlossplan.com/book/] to lasting weight control!

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Health Benefits Of Green Tea

1. Green tea helps burn fat 
It can help speed up the metabolic rate because its antioxidant effect helps the liver to function more efficiently.

2. Green tea protects against heart disease 
It has been shown to lower LDL (bad) cholesterol, because its potent antioxidant effects inhibit the oxidation of LDL cholesterol in the arteries.

3. Green tea can help lower blood pressure 
A major cause of hypertension (high blood pressure) is an enzyme secreted by the kidneys called angiotension- converting enzyme (ACE).

4. Green tea can help protect against diabetes
When starch is consumed, it requires the enzyme amylase to break it down into simple sugars that can be absorbed in the bloodstream.

5. Green tea can help prevent food poisoning 
As it can kill bacteria, drinking green tea with meals may reduce the risk of bacterial food poisoning.

6. Green tea can prevent bad breath 
Drinking green tea – which is a natural anti-bacterial agent – with food may help kill the oral bacteria that cause cavities and bad breath.

7. Green tea guards against hepatitis
Viral hepatitis is often triggered by high levels of iron in the liver. Green tea lowers iron levels throughout the body, so may have a direct anti-viral effect against certain strains of hepatitis.

8. Green tea can protect against cancer
There is growing evidence to suggest that green tea contains compounds that fight cancer. The tea contains a compound called epigallocatechin-3-gallate (EGCG), which helps inhibit blood vessel growth.

9. Green tea can help prevent arthritis 
A recent study found that antioxidants in green tea may prevent or reduce the severity of symptoms of rheumatoid arthritis.

10. Green tea improves your immunity 
Gargling with green tea boosts immunity to influenza and flu, according to a study in Japan.

11. Green tea can protect against Alzheimer’s disease 
A recent two-year study of a group of people aged 80 and over found that 96 per cent of those who drank ten cups of green tea a day showed no signs of cognitive impairment, compared to only 12 per cent who didn’t drink green tea.

12. Green tea can help fight allergies 
Researchers in Japan have identified a compound in green tea that, in laboratory tests, blocks a key cell receptor involved in producing an allergic response.

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Advice To Overcome Your Weight Loss Challenges

Very few people do not try to lose weight at some point in their lives. For the rest of the human population, it can seem to be a necessary, and yet rather difficult challenge to take on at any point in time. If you are equipped with solid tips, you have better chances at succeeding.

If you have decided to go to the gym to lose weight, make sure that you stretch all of your muscles for at least ten minutes before you run or lift. Stretching is important, as it will help to extend your workout as long as possible, increasing the pounds that you lose.

If you have a goal to lose 15 pounds in two weeks and you won’t miss eating pasta, then follow these tips and you should be on your way to shedding the weight. The first thing to do is cut the carbohydrates out of your life and steer clear sugars and starches. Next, eat a lot of foods high in fiber like beans, eggs, nuts and lean meats. Include working out or begin some form of intense exercise, for at least 20 minutes a day.

As the day grows older, attempt to reduce your carbohydrate intake drastically. This is advised to slow down after three or four PM. Later in the evening, the carbohydrates are harder to break down and instead build up to become a bigger part of the problem you are already trying to eliminate.

The most successful weight loss plans include both diet and exercise. Eat healthy foods and exercise daily. While it is possible to lose weight using diet or exercise, using both of these helps you become more physically fit. Fitness and weight loss go hand-in-hand when you want a permanent weight-loss solution.

Stay positive and stay focused. Yes, you will have bad days. Yes, you will have people trying to tempt you. Yes, you will “stray” from your weight loss journey. However, if you keep in mind your goal; all of the bad days and temptations will start disappearing.

A surprising part of a weight-loss plan is sleep. If you are trying to lose pounds, be sure you are getting enough sleep (ideally, 8 hours a night). Studies have shown that people who chronically sleep less than they should have higher levels of hormones that increase hunger.

One easy and yummy way to help shed those extra pounds is to eat hot soup before a meal. Since you cannot eat hot soup quickly, this gives your digestive system time to transmit satiety signals to your brain before you start your next course. Of course, it is best if the soup is not a cream-based one so it is not loaded with calories and fats.

If you want to lose weight, you need to avoid alcohol. Studies show that alcohol reduces the body’s ability to burn fat. Not only that, but drinking can raise insulin levels which encourages fat formation. In addition, drinking adds empty calories to your diet that have no nutritional value.

If you are looking to lose weight in the most efficient manner, then you should make sure that you save your kitchen and dining room as a place where you eat and cook. If you begin to stay around your kitchen, you will be more tempted to grab a snack.

You now have some good, solid tips to help you lose weight. Remember, each tip and put them all to good use as you work to lose the weight that you have put on over the duration of your life. It will take time, but you can succeed!

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Benefits of Papaya – A Natural Fat Burning Food

Discover the incredible weight loss benefits of papaya, how to best prepare it and how much you should eat to get maximum benefit from papayas – one of nature’s amazing fat burning foods.

Papayas grow on a tree that is really an herb.

Eaten as a fruit, the papaya is sweet and tasty and a terrific means of getting your recommended daily portion of fruit!

There are two varieties of the papaya that most people prefer to eat. The two types are the Hawaiian papaya and the Mexican papaya. You will frequently notice the Hawaiian variety in your grocery store.

This is known as the Solo papaya, and has a shape similar to a pear, with a yellow skin tone and shiny orange or pink flesh. Mexican papayas sometimes weigh as much as 20 pounds each, which is heavier than Hawaiian papayas. They do not have as strong a flavor as the Hawaiian variety, but they are quite scrumptious.

Papaya has a flavor similar to peaches and melons mixed together – a very delicious fruit!

Fat Burning Benefits of Papaya

Papaya contains a great deal of Vitamins C and A. It is not high in calories, has no fat, has no cholesterol and is rich in potassium, fiber and folate; therefore, it is a nutritious fruit to eat daily.

The main health benefit of the papaya is to help the digestion.

The proteolytic enzyme papain found in papaya is helpful in breaking down proteins, fats and starches in the body and is also helpful in cleansing the digestive tract by eliminating unnecessary protein byproducts.

This is a bonus food to add to your fat burning diet, because this indicates that there is not as much food in your metabolism that is turning into fat. In addition, papaya is good for your whole endocrine system.

The fruit is also regarded as a nutritional powerhouse, rich in the already mentioned Vitamins A and C, folate, fiber and potassium, as well as Vitamin E, the eye-essential lutein and zeaxanthin and lycopene.

Some health researchers indicate that papaya belongs on the top three fruits’ list of every person who regularly eats different types of fruit.

Compared to oranges, they have 50% more potassium and 13 times more Vitamin C, plus they have lower calories. Plus, papayas are higher in Vitamin E content than either oranges or apples.

Papaya likewise assists the body in the production of the amino acid arginine, which triggers the growth hormone that causes the rejuvenation of cells in your muscles, liver and bones. Papaya juice helps your skin to become smoother and suppler.

It is especially good for people who have light-colored complexions, and is frequently manufactured into moisturizing creams that are helpful in protecting the skin and in preventing premature aging of the skin.

You really have a powerful nutritional food when you drink pineapple juice with papayas, because pineapple juice is high in an essential enzyme called bromelain.

It is believed that papaya can decrease the chance of colon and cervical cancer.

Preparation of the Papaya

You can try eating some raw papaya slices, or slice it in cubes (approximately one cup for each portion). However, it is better to have it with a meal (such as additional fruits and foods) instead of eating it alone. The reason why is that it has beta-cryptozanthin, which the body absorbs better if you consume it with some fat.

Papaya can be mashed, or used as an ingredient in a hot and fiery salsa. For a tasty breakfast smoothie, mix it with yogurt, milk or orange juice.

Blend papaya to use as a sorbet or ice cream base. Alternatively, you can puree papaya and use it as a healthy salad dressing to mix with your salad greens.

Cut or cubed papaya is a great ingredient to add to a fruit salad: include honeydew, strawberries or other delicious fruits for a bright looking, wholesome and tasty treat!

When you want to buy a papaya, try to find fruit that has a partial or full yellow color.

It should give in a little bit when you press it, but it should not be too soft where the stem end is located. Do not purchase fruit that has bruises, cuts, mold, wrinkles or soft spots. If you don’t cut a papaya, they won’t have any smell. The aroma occurs after small, sweet papayas are cut open.

Place unripe, green papayas in a paper bag at room temperature in order to ripen them up. Look frequently, since the fruit will ripen fast. When they ripen up, put papayas in a plastic bag, and store in the refrigerator for approximately one week. Once the papayas are ripe, it is a good idea to eat them immediately or at least within a couple of days.

There is an enzyme known as papain that is found in the papaya. This is the reason why papaya is known for its meat tenderizing ability.

The papaya seeds are also quite edible. They have a flavor similar to pepper, and some people use the seeds as a substitute for peppercorns.

How Much To Consume

One cup of sliced papaya is equal to approximately 140 grams.

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The Miracle Fat Burning Powers of Onions

While onions and other onion-family foods may force you to add a few more breath mints to your diet, these products miraculously help the body to burn fat! Exchanging a few extra calories for fresh breath is well worth it when you encounter the many fat-burning benefits derived from a diet rich in onions.

Onions and the Fat Burning Benefits
Onions, along with some of the other onion-family foods, help stimulate weight loss due to their natural richness of chromium. Chromium is an essential nutrient that improves the efficiency of insulin in the blood stream. With a more stable insulin release pattern, the body is able to maintain blood sugar levels, leading to more stable feelings of energy and stamina. While enhanced energy is certainly a perk, the greater benefit of stable energy and sugar levels is derived from the body’s ability to abstain from food cravings and hunger. With stable energy and sugar levels, the body is less likely to send out hunger pains, as oftentimes the body will crave sugary and unhealthy foods in order to experience a short-term energy fix. If individuals consume foods that lead to an overproduction of insulin, the body encounters a low-energy crash and continues down the food-craving hunger pathway. Providing the body with chromium, onions help consumers feel more energized and fuller for longer periods of time, allowing consumers to comfortably restrict their caloric intake as they burn off stored fat to boost the body’s functioning.

Fat Burning Onions
With only 35 calories in each half cup of onions, this flavorful vegetable can be added to many savory foods and dishes. Also, to ward off the bad-breath side effects, dieters can consume a bit of parsley, which has been proven to fight off some of the effects of bad breath.

Chives – A Delicious Fat Burning Food
Chives are another tasty alternative in the onion family, and they can be eaten either cooked or raw. Add chives to a salad or a healthy starch, like a potato, or even mix chives with lean ground meats (like turkey) for a low-calorie and fat burning flavor boost. Also, since chives are easy to grow, consumers can add some chive seeds to their gardens, or can even grow chives near a well-lit window, so the tiny fat burning vegetable is available all the time without hassle!

Losing Weight with Leeks
For a sweeter fat burning alternative, try adding leeks to some of your meals. With a sweeter taste when compared to other onion vegetables, leeks can enhance the flavors of soups and stews, while they can also be added to other dishes, such as stir fry.
Popular in the country of France, many diet experts even promote the consumption of a detoxifying leek soup, as the leek is full of vitamins and minerals. Best of all, this tiny sweet vegetable will boost your body’s ability to burn stored fat, as it contains only 25 calories in a half of a cup!

Scallions for Shedding Pounds
Similar to the chive, scallions can be chopped and added to a variety of foods and dishes. Commonly used in salads and on potatoes, scallions provide consumers with the same fat burning benefits as many other vegetables in the onion family.

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Benefits of Almonds For A Natural Fat Burner!

Discover the incredible weight loss benefits of almonds, how to best prepare them and how much you should eat to get maximum benefit from almonds – one of nature’s amazingPlanifier fat burning foods.

We consider almonds to be nuts, but in reality they are seeds from the fruit of the almond tree. However, similar to a peach pit that is found in the center of a peach, these seeds are encased in a shell in the fruit of the almond tree.

Covered by a hard shell, the meat of the almonds is off-white, with a thin, grooved, brown skin. That is the reason that we consider them to be nuts: they are chewy like nuts, have the same consistency as nuts, and they are good for you, too!

Almonds can be divided into a couple basic types. Almonds may be sweet or bitter. The ones we eat are the sweet almonds. These oval-shaped almonds are on the malleable side and have a buttery taste. They can be purchased with or without shells in the stores. Plus, you can buy almonds that are whole, slivered, sliced, blanched (with skins removed) or unblanched.

There are toxic substances in bitter almonds and they cannot be eaten. However, they undergo careful processing and are utilized in the production of almond oil.

Almond oil (almond extract) is utilized as a food flavoring; it is also used to make liqueurs like Amaretto. When almond oil is processed, all the toxins are removed.

It is possible to buy almonds throughout the year in grocery stores, health food stores and whole foods markets.

Fat Burning Benefits of Almonds

In addition to being delicious, almonds are quite beneficial to your health — they can even help burn fat.

Almonds do have calories as well as fat, but it’s the good fat — the monounsaturated fat — that reduces cholesterol and assists in the prevention of strokes and heart attacks.

In addition to being a good source of dietary fiber, almonds are loaded with nutrients, including Vitamin E, manganese, potassium, magnesium, tryptophan, copper, riboflavin and phosphorus.

Almonds contain fiber that aids in shedding pounds and maintaining weight loss. This may be because the fiber in almonds helps satisfy you, making you feel fuller so you consume less. In addition, fiber helps digestion, provides energy, makes stools bulky, and speeds up the process of removing toxins from the body.

Tryptophan found in almonds also helps you feel full and satiated. Most likely, you will consume less at this meal as well in later meals.

Tryptophan causes serotonin to be released in the brain. This makes you feel good, assisting in controlling moods and fighting stress.

Vitamin E, a powerful antioxidant, is found in almonds. In addition to assisting in the lowering of cholesterol and providing cardiac protection, Vitamin E helps enhance circulation, promotes proper blood clotting and wound healing, relieves PMS and may shield women from developing some kinds of breast cancer.

Phosphorus is contained in almonds and it is required for the health, growth, development and repair of bones. Present in white blood cells, it also boosts sexual function, makes vital nutrients available to the nerves, and is critical for brain and muscle tissue. Phosphorus supplies energy, aids in protein digestion and sugar breakdown too.

Manganese provides energy by metabolizing fats, carbohydrate and protein. In addition, it keeps blood sugar levels stable and is essential for the proper functioning of the nervous system as well as proper growth, development and repair of teeth and bones.

Almonds contain magnesium that boosts circulation and oxygen levels in the system. In addition, magnesium shields you from free radical damage, boosts energy, and assists in maintaining healthy bones, arteries and heart. Magnesium assists in the metabolization of fats, protein and carbohydrates; it also enhances digestion.

Potassium found in almonds decreases blood pressure, regulates water balance in cells, keeps muscles strong, and releases energy from fats, carbohydrates and proteins during metabolism. In addition, potassium may assist in shielding you from becoming obese and developing cardiac problems, diabetes, and renal disease. It acts to keep your bowels moving and it rids your body of toxins. In addition, potassium relieves stress and reduces confusion and irritability.

Riboflavin, a B vitamin, facilitates the conversion of food into energy within the body. It also promotes growth of strong hair and nails, and it may be helpful in treating carpal tunnel syndrome and cataracts. In addition, riboflavin is required for the production of neurotransmitters, which are helpful in providing emotional health and well-being.

Copper facilitates nerve function and bone growth, in addition to helping the body use sugar correctly. In conjunction with Vitamin C, it produces elastin, a connective tissue. In addition, copper is a powerful antioxidant that helps protect us from dangerous free radicals and helping to decrease our chances of having a heart attack or a stroke.

Preparation of Almonds

It is possible to purchase packages of almonds at your local grocery store. You can find them sold in bulk in whole food and health food outlets.

If you purchase large quantities, be sure that the vendor has a regular turnover of their bulk items so you can be sure the almonds are fresh. Check the nuts, which should be stored in a covered container, for any insects or debris. Nuts that are shriveled, limp or an off color should be avoided. Give the almonds a sniff; what you want is a sweet and nutty smell. If they smell rancid or bitter, do not purchase them!

Store almonds in an airtight container that is placed in a cool, dry location. Avoid exposing them to heat and light, particularly direct sunlight. If refrigerated, they will keep for a few months; if frozen, they will last for approximately a year. Keep in mind that almonds that have been cut into pieces or slivers will turn rancid faster than whole almonds. Unshelled almonds will last the longest.

How to chop almonds: To easily chop the almonds, place them in a food processor and use the pulse function. However, be careful that you do not run it too long. If you do, you will end up with almond butter.

How to remove the skins from almonds: It is possible to remove almond skins by blanching them quickly. As soon as the skin begins to swell, remove it. Drain and rinse using cold water. Last, use your thumb and forefinger to pinch. Then you should be able to remove the skin with ease.

As far as recipes go, you can eat them raw all by themselves. In addition, sprinkling whole, slivered or chopped almonds on salads makes them taste great. Mixing almonds with a variety of fruits and nuts, you can create your own trail mix.

Did you pulse your almonds too long and end up with almond butter? You can add that to a breakfast or protein shake for a great taste sensation.

Some other ideas include chicken salad with almonds, green beans with slivered almonds, cold rice salad with currents, almonds and garden peas. Adding sliced almonds is a great way to enhance any veggie dish. Almonds combined with fruit and yogurt provides a fast, healthy snack.

There are a great many dessert options that contain almonds. Following are just a few yummy dessert ideas: Pear-almond calfoutis with red wine glaze, almond biscotti, almond rice cookies (low fat), almond granola, raspberry almond torte, toasted almond cheesecake.

What Quantity Should Be Eaten?

A handful of almonds, or about 1/4 cup, is the average serving size. When a recipe specifies the use of almonds, follow the recommended portion size and ingredient measurement. A single portion of dry roasted almonds is 206 calories.

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The Best Way to Build Muscle Fast Is to Lift Heavy Weights

The overall most effective approach to build muscle rapidly is to lift heavy. You ought to be picking a weight for your specific physical exercise which just allows you to complete 3 to 6 repetitions. If you're able to do 7 plus repetitions, you must increase the weight and when you can't do 3, you need to lower the weight. Towards the end of your very last repetition in every set, you should be at complete failure and never capable to complete one more repetition.

Why you ought to lift heavy weights to build muscle immediately

Without getting far too complex, there's two main different kinds of muscle tissue, slow twitch and fast twitch. Fast twitch muscle is responsible for moving heavy weight yet tires rapidly - think Arnold Schwarzenegger. Slow twitch muscles account for moving lighter weight though taking much longer to fatigue. Think of a long distance runner. Can you see the difference? Fast twitch muscle gives you the contour and definition of a toned and hard body whilst slow twitch is less defined and doesn't appear rock hard.

How do you find the proper weight to lift in order to activate fast twitch muscle fibers?

There are a few methods to discover what weight you ought to be using. You can Google "1 Repetition Max" to discover just what the highest weight you "could possibly" be training with is. But, we do not recommend doing that - people's strength levels fluctuate and the calculator advises a weight which can be overweight, it's easy to turn out to be married with it and hurt oneself. The most effective way to identify your ideal exercise weights is to work through lighter to heavier with time and experience.

Your body will be the only instrument that will precisely let you know every time a weight is way too heavy or too light. Test out a weight and if you can do more than 6 reps, it's too light - raise the weight by 10%. If you can not actually do 3 repetitions, the load is too heavy - carry out the reverse and lessen it by 10%. The technique here is always to discover a weight that is ideal for your ability. Using this method, it truly is not unusual to pick a weight that you believe is too light and then two weeks later find out you have to increase it. There's no superior feeling. Building muscle is a blend of strength levels and muscle size and so don't worry if you're starting small, you'll be building huge muscles speedily, have confidence in us. Just be certain you do not grab a weight that's too heavy mainly because of your pride.

You will need to completely focus to build muscle

One of the most difficult things to conquer when trying to build a huge chest and build 18 inch arms is concentrating. It's very hard to grab a 25lbs dumbbell to do dumbbell bench presses when the person beside you is using 90lbs dumbbells and grunting like mad. Having said that, you need to focus on what you are executing and exactly where you are at physically, figuring out how to ignore the gym surrounding you. The desire to cheat is remarkably powerful any time you are feeling poor or little compared to other individuals. However, the turtle certainly wins the race when building muscle.

Start out within your boundaries and opt for a weight that is certainly appropriate for you. Be strict with your form and make sure that, in trying to lift heavy, you aren't sacrificing your form. You will feel remarkable making use of 90lbs dumbbells but you'll certainly really feel dumb when that dumbbell crashes down on your chest muscles and you can't exercise for six to eight weeks.

Get a workout partner

The easiest way to be sure that you're pushing yourself to the maximum and not cheating should be to get a workout partner. Exercise partners are wonderful for the reason that they make it a whole lot less difficult to locate your limit and push through it - a key to building muscle quickly. It's actually your exercise partner's obligation to make sure your form is right, to assist you work through a sticking point (that is where you feel like you can't move the weight though you aren't fully spent) and to always keep you safe. Your training partner's major duty is always to ensure you really don't harm yourself for starters and to keep an eye on your form second.

A number of ending thoughts:

* Through trial and error, select a weight that will allows you to complete 3 - 6 repetitions. 

* Don't forfeit excellent form for heavy weights or you will injure yourself. 

* You are going to build muscle quicker if you're working out with a partner who is able to push you. 

* Be sure your work out partner has the exact same objective as you - to build muscle quickly!

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Cool Cucumber Salad

Introduction

This simple salad pairs well with grilled meats.

Minutes to Prepare: 10

Number of Servings: 4

Ingredients

1 tablespoon olive oil

2 tablespoons cider vinegar

1 teaspoon sugar

1/2 teaspoon salt-free herb blend

Pepper, to taste 

1 large cucumber, peeled and thinly sliced

1/2 red onion, thinly sliced

Directions

Combine the first five ingredients in a medium bowl, then add the vegetables. Toss well, cover, and refrigerate until ready to serve.

Makes 4 servings.

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Eat Cucumbers to Lose Weight

A nutritious, well-balanced diet, in addition to physical activity, is essential for an effective weight-loss plan. Cucumbers are a healthy food that can help you lose weight when combined with the above factors. Cucumbers are a low-calorie food that allows you to eat more volume for few calories. The high water content of the vegetable also fills you up, increasing satiety levels and preventing overeating. Also, the water content makes cucumber juice a diuretic, which assists the body in getting rid of waste products and toxins, and stimulating digestive processes.

Step 1
Eat cucumbers as part of the USDA recommended five-a-day fruit and vegetable servings. A serving of cucumbers is one-half cup, which contains only eight calories, zero grams of fat and only one gram of sugar. It is easy to achieve a calorie deficit to lose weight by eating foods with very few calories.

Step 2
Slice up raw cucumbers to add to salads that are rich in other low-calorie, high-fiber vegetables and fruits such as mushrooms, peppers, tomatoes and romaine lettuce. Drizzle with a light dressing that is composed of oil and vinegar for a low-sugar alternative to most commercial dressings. The healthy fats in the oil will also aid in absorbing the nutrients, such as fat-soluble vitamins A, which cucumbers provide.

Step 3
Chop up cucumbers into cubes or slices to add to soups and stews. Cucumbers pair well with the flavors and consistency of both mild and heartier vegetables, ranging from asparagus to sweet potatoes. A vegetable-based soup that includes cucumbers cooked in a light broth is filling and low in calories, and the high water content aids in its diuretic properties. This can assist with relieving water retention, bloating and easing digestion to remove waste.

Step 4
Blend cucumbers into a smoothie for a healthy, low-calorie breakfast or snack. Cucumbers work particularly well in green smoothies that consist of leafy greens, such as spinach and kale, as well as a healthy fat source such as avocados, to help with nutrient absorption and waste elimination. To make a diet-friendly smoothie, add one chopped cucumber to a blender with two cups of spinach, a green apple and half an avocado. Blend on high for 30 seconds up to a minute until a smooth consistency is reached. Enjoy immediately or refrigerate covered to drink later that day.

Step 5
Eat cucumbers as snacks or appetizers to help you lose weight. Spread whole-grain crackers that are high in fiber with low-fat cream cheese and spread cucumber slices on top for a well-balanced low-calorie snack. Cucumbers also provide a weight-loss-friendly crunchy alternative to potato chips. Enjoy them with carrot sticks sliced length-wise and dip into a light dressing, mustard or salsa.

Read more: http://www.livestrong.com/article/368810-how-to-eat-cucumbers-to-lose-weight/#ixzz2aoCVLkrx

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How to Get the Best Physique

1) Working out too much:

Everyone trying to get the best physique or dream body that they want think that the best way to get it is simply just by exercising as much as possible. Let's face it, if it was that easy, any male or female could be in the best shape of their life in a week. The correct overlooked way is to let your muscles rest after a workout. For example, if you work out a certain muscle group two days in a row without rest then they are not getting enough time to develop, and you will actually lose muscle. Yes, you can lose muscle and many people succumb to this by not letting the targeted muscle group rest.

2) Depending on supplements:

Don't get me wrong, supplements can be a key component when trying to get a ripped body, but if you're at the local store everyday of the week trying to find the best supplement then let me be the first person to tell you to stop. It is a mistake that the average strength trainer makes. The true results come from the workout itself and not the enhancements. Stay away from the pills and powders, and focus more on your workouts and diets. Which leads to my next point about diets and different foods.

3) Improper dieting:

If you want the best muscular physique you can possibly get then you're going to need a proper diet. It's not all about getting the biggest piece of meat you can eat,and feel relieved once you have a decent amount of protein in your body. Fruits, vegetables, and even foods high in carbs are just as essential. Remember, variety is the spice of life and in this

case, it's one of the biggest factors in having a great body

4) Going for muscle mass:

Too many people looking to get a good physique think they should be lifting the heaviest weights they have and building muscle mass. What they don't realize is that by doing so, they are actually working towards the bulky look that many body builders have. The hard truth is that you have to use lighter weight and do more reps to get lean muscles. Those are the muscles that give you the attractive look you're going for and the body people will envy.

5) Not slimming down:

Anyone looking to put on muscle and get the best body need to build muscle as well as lose fat. If you try to gain muscle while having excess fat, you're only going to get stretch marks and look burly. You're reading this because you want an amazing body, not to be the biggest looking male or female on the planet. In order to do so, you need to slim down. This is much easier than building muscle believe it or not. Different ways to lose that gut and work towards a six-pack is to jog, swim, do cardiovascular workouts, and most of all, just be active

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7 Diet Plans to Help You Lose Weight Fast

Losing weight fast is not impossible. However, there are certain things that you need to know before even going on a diet. There are literally hundreds of diet plans out there and they are claiming to be the number one diet program, product, plan, etc. there is. Apart from that, they would all promise you a fast and easy way to lose weight. Choosing the right diet can be overwhelming.

Knowing the best diets to help you lose weight is essential. Here are 7 diet plans that are proven to work on a number of people who are patronizing them:

1. The Acai Berry diet is becoming not only popular but the number one diet supplement nowadays. It is being promoted for its antioxidants, which greatly help not only in losing weight fast but for preventing numerous diseases as well. It is all-natural and there are no known side effects from taking the supplement.

2. Medifast is a diet plan that received a lot of attention from the media. The basic idea is to reduce your intake of calories per meal. You can still eat more meals a day but you have to control your calorie intake.

3. The Cookie diet is based on a cookie that is made with ingredients acting as appetite suppressants. You are actually eating a cookie that will help you control your appetite.

4. Green tea diet does not involve starving yourself to losing some pounds. All you need to do is to drink green tea. Its antioxidant compounds would help you boost energy, metabolism, and lose weight faster.

5. The Master Cleanse diet makes use of a concoction made form lemon, maple syrup and honey. It helps in cleansing the body and the process would result to losing weight.

6. The Smoothie diet requires you to make our own drinks made of fruit or vegetable at least once a day. You should drink the smoothie as a replacement of one of your regular meals.

There are more diets out there. Consult your doctor for the best one for you.

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

Article Source: http://EzineArticles.com/2285355

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Herbal Tea and Weight Loss

Herbal tea and weight loss have long been connected. Consuming such kind of tea provides treatment and precautionary properties, with the habit now widespread all over the world once being limited at first to Asia. Teas containing herbs are now being suggested by doctors as an essential element of weight loss and everyday fitness routine. One more sign of how famous the drink has turned out to be is that it is at present the next most utilized beverage worldwide following water.

Camellia sinensis is an aromatic plant that functions as the fundamental resource for creating green, black and oolong teas which varies on the method of production. Oolong teas are partially fermented, whereas the well-liked black tea utilizes fermented leaves and the green tea utilizes unfermented leaves. Teas created from this herb contain polyphenols, a bioflavonoid kind that have antiviral, anticancer and antibacterial properties. These polyphenols are therefore essential for keeping the body healthy.

The major optimistic correlation between weight loss and herbal tea is that mixtures from the herbal beverage provide important elements that prevent fat accumulation and causes shedding of pounds. In addition, the antioxidant content of this tea is the main reason in getting rid or avoiding poisonous substances from increasing in the body. This cleansing result is necessary, as toxins lead to bodily or psychological illnesses. Toxin build up can harm human cells and cause cancers, and brings on numerous types of anxiety as the body deteriorates.

Tea has been discovered to lessen the occurrence of stroke and heart ailments as well, and exceeds many fruits and vegetables with regards to antioxidant result. Also, the antioxidants in herbal tea acts on specific body parts. This concentrated detoxifying result is not attained through other ways, some require for a particular and further action to rinse out body toxins.

Therefore, the weight loss and fitness result is founded on scientific and not on any strange or supernatural hypothesis. This technical foundation has urged research laboratories to continue their attempt in finding herbal relief for serious conditions and illnesses as well.

In spite of this hopefulness, people must be reminded that herbal teas are still mainly a back up solution to conventional medicines and cure for weight loss and a range of diseases. Because the advantages is applicable to all ages, a decent amount of herbal teas have become ascertained for equally ordinary conditions and grave or recurring situations.

Article Source: http://EzineArticles.com/3053902

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High Fiber Foods And Weight Loss

Those people who have a weight problem and consult a nutritionist or other professional will be told of the necessity to eat a well-balanced and nutritious diet, which includes the importance of eating enough dietary fiber. This is a term used often in health matters relating to weight gain. Nevertheless, what does ‘dietary fiber’ mean?

Dietary fiber is found in food products that originate from plants. It is found in all plants and trees that provide us with a large and important sector of our diets. Fruits – fresh and dried, vegetables – fresh and frozen, pulses – dried beans and lentils, whole grains, and nuts, are examples of the range of products that provide us with this vital part of our diet.

Fiber is not found in dairy products – milk, cheeses, yoghurt, nor is it present in meats, including poultry and fish.

A shortage of fiber in a diet can lead to a wide range of medical problems centered on the digestive and intestinal parts of the body: Bowel and colon cancer; constipation; irritable bowel syndrome; diverticulitis; coronary heart disease; diabetes; and over weight and obesity. Consuming the necessary daily intake of fiber can do much to overcome these troublesome medical conditions.

Unlike other components of our diet such as carbohydrates, fats, and proteins, fiber is not digested by the human body. It moves through the body to the bowel without being broken down.

Fiber takes two different forms, soluble and non-soluble, each form coming from different food groups.

Soluble fiber has been found to help in lowering cholesterol levels and relieving constipation. It is found in the flesh of fruits; vegetables; grains; dried beans, and lentils; and soy products.

Insoluble fiber comes from bran products; the skins of fruit and vegetables; nuts and seeds; and wholegrain foods.

Both types of fiber are equally important in maintaining a healthy digestive system so if a person is getting a sufficient amount of soluble fiber, then they would also be receiving enough insoluble fiber. Both soluble and non-soluble fiber is present in fiber-rich products.

The benefits of eating a diet high in fiber results in a more healthy and efficient operating of the bowels – it keeps constipation, hemorrhoids (haemorrhoids) and diverticulosis at bay. Soluble fiber lowers cholesterol levels. Both types of fiber lower blood sugar levels and insoluble fiber in a diet is associated with reduced risk of Type 2 diabetes. A high fiber diet assists with weight loss.

However, for over-weight people and those suffering from obesity, the benefits of eating enough fiber in their diet are that it assists with weight loss. Over-weight people have reported losing weight by consuming a diet that contains the recommended daily intake of fiber. One of the reasons for this is that food high in fiber is usually low in calories. As an example, four slices of white bread contains about 3 grams of fiber. However, four slices of wholegrain bread contains about 5.7 grams of fiber, and 10% fewer calories.

A meal with adequate fiber content acts as an appetite suppressant. This means the food is digested more slowly in the body giving a person a feeling of not being hungry, leading to the elimination of eating snack food between meals. Therefore, a person eating a meal with an adequate amount of fiber would eat less and therefore consume fewer calories. A two pronged attack leading to a healthier life style.

It is acknowledged that Westerners do not get enough fiber in their daily diets. The recommended daily intake should be about 30 grams for a mature age male. Whilst this may seem a lot, its easily achieved – eat wholegrain bread instead of white bread; eat an extra vegetable for dinner; have nuts or dried fruit, or a piece of fresh fruit as a snack instead of a bakery product.

It is imperative when eating a high fiber diet also to drink plenty of water to avoid bouts of constipation.

For most people increasing the quantity of fiber in their daily diet means only a very small adjustment, so the benefits would seem well worth the effort of making this adjustment. The over-all benefit is a much healthier life-style without any of the physical problems associated with not eating enough foods high in fiber.

Article Source: http://EzineArticles.com/6966773

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