Category Archives: Weight Loss

10 Weight Loss Tips That Are Actually Proven

Losing body weight is not that easy. It requires a hell lot of effort. However if we are determined to lose weight, it may seem not that complicated as it would appear.

Instead of taking up a comprehensive approach, try to follow a healthy habit and make it a fundamental part of your daily routine. Set some goals and strictly follow them to achieve your weight loss objectives. Just make an effort to set your mind to achieve your weight loss goals because you are the one who has to accomplish it.

Here are some Weight loss tips which will help you to lose weight to stay fit and healthy. Just select some which you think you can manage initially and after that you can add some more to your list. This way you will not feel burdened at the start of your weight loss program and also you don’t lose your motivation and momentum.

  • Drink More Water

The simple and quickest way to limit the amount the calorie intake is to drink more water. Our body’s metabolism rate increases by 30% when we drink more water according to a study published in the Journal of Clinical Endocrinology and Metabolism.

  • Drink Green Tea

Green Tea is one of the most advantageous drinks. It is stuffed with antioxidants that increase fat burning which will help to lose weight.

Green tea contains Caffeine which is a popular stimulant which has been known to facilitate fat burning.

  • Drink Black Coffee

Various studies conclude that caffeine present in coffee can boost our body’s metabolism by 3-10%. This eventually increases the fat burning process to take place comparatively at a much faster rate.

  • Try Fasting  at Specific Intervals

Studies suggest that fasting at some regular intervals have an appreciable effect on fat burning process. Short-term fasting is helps to promote fat burn and boost metabolism rate in our body which aids in weight loss.

  • Reduce Sugar Intake

Sugar when consumed in higher amount is not good for our body.

Various studies show that consuming more added sugars in your daily diet is connected to increases risk of obesity, diabetes and heart diseases.

  • Cut down on Refined Carbohydrates

Refined Carbohydrates include sugar and refined grains whose natural fibers are removed. These include Bread, Pasta, Pizza dough, Pastries etc. Refined carbohydrates are connected to Overweight issues leading to Diabetes and Heart-related Diseases.

  • Include Fiber-rich food in your Diet

Fiber-rich food is highly suggested for fat burning and weight loss. These foods include Fruits such as Bananas, oranges etc and Vegetable such as Carrots, Beetroot, and Broccoli etc.

  • Get Good Sleep

Getting a good sleep is as essential as exercising and having healthy food. Sleeping releases hormones that regulate your metabolism, energy levels. Various studies have proved that not getting enough sleep is one of the reasons for Obesity.

  • Lift Weights

Lifting weights is literally the best way to lose body weight. Some studies suggest that lifting weights can boost your metabolism rate and also helps to avert loss of valuable muscle mass.

  •  Perform Aerobic Exercise

Aerobic exercise is one of the proven weight loss exercises that help you burn fat and moreover it helps to improve physical and mental health.

What are the Types of Gynecomastia?

Before looking for a solution to the problem of gynecomastia, it is very important to know what type of gynecomastia you have. You should first know that there are two types of gynecomastia i.e. the true gynecomastia and pseudogynecomastia. Here is a brief description of the differences between each of them.

Type 1 – True Gynecomastia

It is the abnormal development of glandular tissues in the breasts in men. This condition does not imply greater danger, medically speaking, however, it results in a physical and psychological discomfort for the sufferer.

It usually appears in adolescence due to the hormonal imbalances typical of age. Precisely for that reason, the breasts should be corrected in a natural way after a few years. However, in the absence of improvement, this may involve problems with the metabolism and production of some male hormones.

The solution to this type of gynecomastia must be provided by a professional doctor in a way that determines with certainty the origin of the disease.

Type 2 – Pseudogynecomastia

In this case, it is due to the excess of fatty tissues in the pectorals. This type represents good news for the reason that the pseudogynecomastia is due to the problems of overweight, abuse of some drugs or excessive consumption of alcohol. Precisely, this type is the most common one. The deposit of excess fat in the chest area is the main cause of the appearance of visibly large breasts in men.

Now the good news is that pseudogynecomastia is 100% treatable and you only need a good source of information and a lot of will to end this pathology. There are guides to eliminating pseudogynecomastia as well as fat excess in breast area of men, being the most complete and inexpensive source of information on methods of ending this issue for good.

The best way to combat pseudogynecomastia and achieve perfect male breasts is to perform a few exercises while maintaining a healthy and balanced diet. With exercises and a healthy diet, you can completely eliminate the male breasts. When we talk about exercises, it is about exercising especially for the lower part of the chest.

What exercises to do in case of pseudoginecomastia?

Aerobic or strength exercises, such as weight lifting, may be a good option for reducing male breasts in men.

Push-ups can help strengthen the chest muscles, so you can try doing four sets of fifteen repetitions.

How to Get Amazing body with Reshape gastric balloon weight loss system

Tired of working hard but still unable to achieve what you were looking for? This hectic and this often demotivates you. Demotivation is a start of a decline in everything. Your family friends and other relationships start to go away once you are demotivated. Have you ever wondered what could be the cause of your demotivation? So many people are facing the problem of obesity. Obesity is the buildup of fat cells in your body. Usually, people are ashamed of these fat and bulky part in your body because it distresses the shape of a normal body.

How to get over this problem with the new reshape gastric balloon weight loss system:

It is very easy and quick method to use the reshape gastric balloon weight loss system. You can consult a doctor who will implant the reshape gastric balloon weight loss system in your body. The balloon as made up of silicon and they are filled up with the saline water. The shape is dual ballon so it will easily take up the shape of your stomach. It is so lightweight product that I won’t make you uncomfortable or bulky after getting it implanted in your body.

How the reshape gastric balloon weight loss system works best?

  1. The reshape gastric balloon weight loss system is implanted in your body without any surgery or cutting up your muscles etc.
  2. No laser procedure is involved in the implantation of this product and everything is totally pain-free.
  3. The material used in the making of this product is silicone which is extremely lightweight and durable. The silicone is highly using in the cosmetics surgeries these days so it is totally safe to be used.
  4. The main idea behind this implantation is to make you feel fuller. It will control your craving and hunger. It is usually craving that makes you eat more but once you are full you won’t be eating every time.
  5. This product will show result only in 6 months and after that, it will be safely removed by the doctors who have implanted in your body, the removal process will be also pain-free and surgery free.
  6. For a very limited time now you can save up to 1200$ on this amazing reshape gastric balloon weight loss system.
  7. All doctors and consultations are available every time for your help you can email them your issue and set up a meeting for the process to be carried on.
  8. Your diet and exercise details will also be provided to you according to your health and in this way, your body can come back to the track in no time.

Before starting to reshape the gastric balloon weight loss system It is necessary to keep some points in mind. All expert remained to tell the doctor about your medical and health history so if you have any complications in the past. if anything can hinder the implementation of reshaping the gastric balloon weight loss system it will be controlled by hand and your health will be safe.

Fat burning workouts banner

Fat burning workouts

Contriving to excess weight, most people immediately decide to be gripped with sports when you can embark on the scale to feel slim and healthy.

Sure it is the right thing to do given that physical activity is not less important than compliance with the diets. But I don’t think everyone knows what load leads to maximum fat burning and what the real weight loss is during practice. And to achieve the desired objective without being disappointed and stop in the Middle will try to give an answer to these questions.

And so to start to answer the question, how often and with what intensity it is necessary to train to be a maximum amount of fat burned.

During exercise main sources of energy are carbohydrates and fats. The required amount of carbohydrate and fat us varies depending on the intensity of physical load. The higher the intense activity we perform, the more calories are expended. At low intensity aerobic activity fat can provide up to 70-75% of the required energy and carbohydrates the remaining 25-30%. Before we go any further, it is necessary to mention that most accurately the intensity of the activity can be measured by the frequency of the heart rate (pulse). The experimentally found that optimal exercise intensity at which the burning of fats is maximum, represents 65-75% of the maximum pulse rate value. In turn the pulse indicator is individual for each person.

Roughly it can be calculated by the following formula: 220-age. The right can be calculated with the help of. Determining the intensity of your workout, it is necessary to decide how long they should be practicing and how often you need to be trained.

For the body during exercise to burn as much fat as the main source of energy, the minimum duration of the classes must be 30-40 minutes.

The optimal duration of the workout that targets weight loss must be 45-60 minutes. On the frequency of classes, it mainly depends on your level of physical fitness. Training sessions twice a week would be the optimal option for beginners. Further, because of habituation with the load, frequency of classes can be increased to 3-4 times a week.

After consideration of the intensity and frequency of the exercise, we will try to respond to a more interesting question. How much fat is possible for drop in classes?

The answer to this question might receive after 5 minute calculations with calculator.

To avoid pushing the theory, we will post the specific example. We assume that we held a 6-minute workout with pulse 135 beats per minute.

Total kilocalories in 1 minute is given by the formula:

(0, 2 x pulse-11.3)/2.

In our case it is obtained (0, 2 x 135-11.3)/2 = 7.85 kilocalories per minute.

In a 60-minute workout will spend a total of 7.85 x 60 = 471 kilocalories.

Now to remind ourselves that in account energy supplied by FAT partition is 75%. In our case, the fat will be a source of 353 kcal.

Considering that 1 gram fat supplies 9.3, we get that in kilocalories 60 minute workout and pulse 135 will lose 353/9.3 = 38 grams of fat. Of course the amount of fat burned influence and other factors, but the error in our calculation will be negligible, within the limits of a few grams.

Protein diet

Protein diet is the new leader in weight loss. Melts fat without leads to loss of muscle mass. Particularly suitable for active sportsmen and sportswomen.

For the absorption of protein are necessary 30-40% more energy than carbohydrates and fats. The body compensates for rising using your stocks-fat stores.

Adipose tissue begins to be spent and the body weakens. But that doesn’t mean you have to accept large amounts of protein.

To lose weight, you need to use 1.5 g protein 1 kg in weight. And in any case not to decrease below 60 grams per day. The shortage leads to loss of muscle mass.

There are 3 types of proteins: animal (all types of meat, fish and fish products), dairy (milk, eggs, cheese, cheese) and plant (legumes, nuts, sprouts).

While we’re trapped in the winter season, I suggest a diet based on animal and milk proteins, but also well balanced.

It is suitable not only for weight loss, but also fights against cellulite.

Observed for 14 days, which are prohibited in the salt, sugar, sweet foods and alcohol. Between meals drink unlimited amounts of mineral water.

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Protein diet


Breakfast: 1 cup of coffee

Lunch: 2 boiled eggs, 1 fresh cabbage salad with vegetable oil, 1 cup tomato juice or 1 tomato

Dinner: 300 g roasted or boiled fish, 1 fresh cabbage salad with vegetable oil


Breakfast: 1 cup of coffee, 1 square

Lunch: 300 g roasted or boiled fish, 1 fresh cabbage salad with vegetable oil

Dinner: 200 g boiled veal, 1 cup fresh milk


Breakfast: 1 cup of coffee, 1 square

Lunch: 200 g Steamed carrots with vegetable oil, 1 Apple

Dinner: 2 boiled eggs, 200 g of cooked veal, 1 fresh cabbage salad with vegetable oil


Breakfast: 1 cup of coffee, 1 square

Lunch: 200 g of cooked carrots with vegetable oil and grated cheese

Dinner: fruit of your choice


Breakfast: 1 grated carrot, seasoned with lemon juice, 1 cup tomato juice

Lunch: 300 g roast fish, 1 cup tomato juice

Dinner: 300 g boiled fish, 1 fresh cabbage salad with vegetable oil


Breakfast: 1 cup of coffee

Lunch: 200 g cooked chicken, 1 fresh cabbage salad with vegetable oil

Dinner: 2 boiled eggs, 200 g of grated carrots with vegetable oil


Breakfast: 1 cup of green tea

Lunch: 200 g boiled veal, fruit of your choice

Dinner: 200 g cooked chicken, 1 fresh cabbage salad with vegetable oil

Wrong strategies for weightloss

Wrong strategies for weight loss

Train hard in the gym at least 3-4 times a week, adding cardio post workout, do sit-ups every day. But things didn’t work out. At the bottom of the belly and butt, do not move for months, and do not give signs that they intend to ever do so. If you recognize yourself in this brief description I have news for you – should pay attention to the way you eat. Many of the people who are involved with fitness training, they have no idea how important the way you eat for the achievement of the objectives in the gym. They think that my training in the gym is enough to get rid of excess weight and to compensate for bad eating habits. But is it so? It is impossible to make up for his bad eating habits with the workouts. As you exercise, if occasionally pull to a fast food restaurant or meal 1-2 times a day – as you fall you will not achieve your goal! To change this you have to understand the importance of nutrition and to nest in it as much as the effort in practice. Nutrition appears far more complex effect on the body.

All the processes and reactions in the body valiant by the way we eat food affects hormones and they regulate all reactions in the body. How we eat influences our mood, ability to work, sleep and energy levels. The food you eat is the main factor in determining our health status and our body composition. When it comes to burning fat food has a critical impact on the processes of combustion. The right combination of food, time and quantity, as well as balance are the main factors that determine whether you will burn fat. Workouts are the stimulus that we need to start combustion. They give the necessary and speed up our metabolism, but if you combine them with the correct individual diet will never make the maximum effect from them. Where can we get the fat burning workouts only and no change in eating habits is strictly individual. There are people who achieve good results in terms of weight loss, without changing their eating habits.

These people, however, are quite small and usually are former athletes or people with type of physics that have uploaded a little overweight. This type of people can easily get back in shape and look good, just through workouts, without changing your nutrition. Of course their results would have been far better and faster with the right diet. But even if you manage to losing weight with a lot of effort into training when you have not changed your eating habits face another problem. It is necessary to cancel or reduce them to practice and then easily return downloaded with a lot of sweat on his forehead. So from everything written here should understand that: -From the food that we can derive the maximum score from the workouts and you will achieve your goals. -No matter how hard to train, if you eat the wrong foods, with harmful or mode with your needs are never going to get the maximum results from your training. -Correct dietary habits ensure faster and more efficient downloads of body fat, as well as easier detention results in reducing training. -Compliance with the correct diet for you guarantee better health, better recovery and better performance in training. Food is the most powerful weapon in your arsenal in the fight with body fat. It’s up to you whether you wish to work for you or against you!

Wrong strategies for weightloss

Burn calories while you sleep – 5 ways

Eat often in small portions. So your metabolism is going to be equally active throughout the day and will certainly continue to burn calories while you’re in bed.

Eat little and often

Eat dairy products

Dairy products are recommended for an afternoon snack or as part of the dinner. They shall contain the protein casein, which helps in fat loss. Casein contains higher levels of calcium and is absorbed more slowly by the body (between 6 and 8 hours). This ensures that your metabolism is going to be up all night, I’m processing casein. Another advantage of casein is that when intake of foods with casein, that will not affect the loss of muscle. Casein attack entirely fat.

Milk and milk products in your diet

Milk diet for a flat stomach

Dairy-vegetable diet

Burn calories while you sleep – 5 before bed

The citrus emphasizes, especially in the evening. They contain high levels of vitamin c and fiber, substances that stimulate the body to eliminate fat. Cup Citrus fresh before bed can do wonders to your body in the morning. The fiber will enable digestion and stimulate the body to separate the fat from the body.

Citrus diet

Emphasize the leguminous crops

Leguminous ultra-deliver to the body so the necessary lean proteins. They also fall in the Group’s slow proteins because of the high content of cellulose.

Bean protein diet

Legumes-hidden treasure

Bet on whole grains

Whole grains contain substances that burn fat, maintain insulin levels low. At the same time, whole grains are the best source of carbohydrates and fiber that do wonders for metabolism. The result of this is burning calories even when you sleep in the Group of whole grains fall quinoa, brown rice, barley, spelled, wheat bran and wheat germ.

Fitness Training For Beginners

 Basic Errors In Fitness Training For Beginners

Error No 1 – Expect quick results

We start with the error of psychological nature, which can frustrate your progress in the gym and make you go in the wrong direction. Regardless of their purpose, there is one fact which brings together 90% of beginners – they want quick results, and they want them now. Want to have stripped of fat figure 2 months training to balance the year’s abuse of harmful foods and inaction. They want as quickly as possible to build up muscles, as a fitness model, although the heaviest thing I have picked up a bottle of Coca-Cola.

Often the desire to achieve quick results makes beginners to allow fundamental errors:

Get addicted to prohibited drugs, seeking a shortcut to the desired shape.

Comply with the aggressive and stressful diets that promise quick results, but ultimately their goals away from them.

Often the de and gave up on achieving your goals when things don’t happen as quickly as they want.

The correct approach:

In order not to fall into the trap of this way of thinking the most important thing you need to know every single newbie is that:

If he wants to achieve lasting change for its Physics and health need to do sports and eating part of his way of life. Quick results are poor quality, perishable and! You must give your body enough time to change it and it will repay with the desired result.

Fitness Training For Beginners

Mistake # 2 – Start practicing in the gym with exercise program does not comply with your fitness level.

Error, often caused by the desire for quick progress, copying the practice of advanced, erroneous information sources or incompetent advisers.

Start of training at the gym on the so-called ” Split ” program, in which the body is divided into several parts and train muscle groups separately is a major error many beginners. This method of training is most appropriate for bodybuilding purposes and build muscle mass. It is designed for people who have particular experience in working out in the gym and may not adequately place all the muscles of the body in a workout that is, intermediate and advanced.

The correct approach:

From their targets beginners do not need to start their training this way because they have never been my body and it responds to the far less stimulus. In addition, the beginner is unable to recover adequately from a similar type of workout and sooner or later leads to training and delay progress or trauma.

Mistake # 3 – work out too often

As we read in an error no 2 very often, beginners, especially their desire for quick results run in advanced programs and work out 4-5 times a week. If you are stubborn enough, this approach not only will not speed up your progress, and will even cause retrogression and negative results.

More frequent workouts will prevent your recovery and will lead to training and delays in progress in terms of muscle mass and strength! In addition, may lead to extreme exhaustion and trauma and permanent to thwart implementation of your fitness goals!

Aged muscles building?

Getting enough protein in a form which is absorbed efficiently and their combination with the right nutrients, you can keep the muscles and turn to catabolism (degradation process).

While shows State of serious malnutrition and exhaustion, with this term means in particular the loss of fat-free mass. Research on starvation, serious diseases and normal aging show that the loss of over 40% mass without fat is deadly. Even with a loss of only 5% of non-fat mass observed noticeable changes in morbidity, including loss of muscle strength, changes in metabolism and increased susceptibility to infections. Together with the decrease in muscle mass is obtained a reduction of the power by about 30% between 50 and 70 years of age.

Large number of people from the “baby boom” generation, which has already reached the age of 50, it is important to prevent this critical loss of muscle mass. Too often perceive and holding loose muscles, barefoot and belly fat as a purely aesthetic problem. However, this is far from the truth. Fat are dangerous, and the loss of valuable muscle and bone mass is just as bad for your health.

The word is derived from the Greek words sax, “flesh”, and “–” penial loss. Has serious consequences for the balance in the body, metabolism, appearance, general health and quality of life. With increasing life expectancy, the number of people suffering from, will also increase. Causes a multitude of problems, because with his deepening further distort our ability to move and interfere with daily activities. This can lead to osteoporosis, falls, fractures, thrombophlebitis, pulmonary embolism, isolation, depression, and other unpleasant consequences.

According to some research portends serious disturbances in the ability for movement, while other studies argue that the combination of obesity and is the main cause of disability. The consequences are serious, and the quality of life deteriorates significantly when muscle mass begins to be replaced by toxic fat.

Most people think that a healthy weight when it shows up on the scale, but this is not true. It is not important how many pounds to lose weight and what kind of weight you lose. The criterion for a safe and effective weight loss program is the preservation of the muscles and release of excess body fat — in short the type, not the quantity of download.

The bad news, however, is that exists to some degree in all the old people. If you want to age, when we are exposed to a greater risk of acute and chronic illnesses, to preserve the function of muscles and their quality of life, we have to take care of the preservation of muscle mass and protein reserves through healthy eating and increased physical activity.

Reduce Body Fat

Myths In The Workout To Reduce Body Fat

MYTH No. 1: longer cardio = better results. People always associate the execution of a larger volume of work with a better result. But simple math doesn’t work, in terms of results in the gym! The protracted cardio workouts with a constant pace to easily enter the body in a State known as “steady state”. This is an economical mode of operation in which the body enters during the implementation of the continuous cardio with constant tempo. Our body slows down the process of burning energy to be able to deal with the duration of the workout. In addition, the cardio workouts with longer duration (+ 30 minutes) gives a preponderance of catabolic hormones, which can lead to loss of muscle tissue. Especially if cardio workout is executed after the strength training. The correct approach: Do not run with a constant pace cardio workout with a duration greater than 30-40 minutes, to prevent the adaptation of the organism and the decrease in burning calories. Make no longer than 20 min cardio sessions after the end of your power drill.

MYTH No. 2: can’t burn fat with strength training

A well-known fact is that fat burning processes run best under aerobic workouts with constant rate. Our body then there is enough oxygen for oxidation (burning) of fat cells and burn fat during. From this fact had originated the myth that no cardio workouts cannot burn fat. That statement, however, is not close to the truth! In the performance of constant pace cardio workout our body uses fats as an energy source, but the processes of burning stopped almost immediately after the end of the workout. Unlike cardio workouts to burn fat, not force them obey, because the body draws energy from carbohydrate metabolism. But after intense resistance or VIIT (High Intensity Interval training) our body burns significantly greater amounts of energy and fats. This is because power or anaerobic workouts increase our STKK (After Exercise oxygen consumption) – a process that lasts up to 36 hours after the end of the workout and burn a lot more energy and fat than we can burn with a cardio workout with constant tempo. The correct approach: The reduction of body fat, it is possible and without doing cardio! There is no reason not to reduce body fat when you run only strength training, as long as you have them combined with the right diet. Naturally the most effective and fast for most people is an integrated approach, combining strength and cardio workout.

MYTH No. 3: burning fat with cardio workout starts after 30 minutes. If the myth was true, we shouldn’t do cardio workout in less than 1 hour! Fortunately for us, however, claim that fat coming into use with Ed 30th min. the cardio is definitely far from the truth! There is no magic minutes that should clock hits zero before you start the process of burning fat. As long as we have created the necessary conditions in the body (by eating) they can start almost instantly. In the presence of low levels of blood glucose and glycogen reserves, combined with the absence of insulin by the body’s circulatory system “reaching” to fat as an energy source. The correct approach: Not in too long cardio sessions, with the idea that under 30 min they are not effective cardio. Make according to your fitness level in the range of 20-40 min and, if you are suffering from a shortage of time try high intensive interval workout – VIIT.

Reduce Body Fat

Myth No. 4: running is the best way to reduce body fat

Running or jogging is a popular form of cardio workout, but far from being the most efficient way of burning fat for most people! For people with large amounts of overweight running is dangerous and harmful. To them, it puts a strain on the knees and ankles and is not effective for burning fat because of its high intensity. For the majority of fitness enthusiasts running is too intense activity and they are not in aerobic mode of operation when they run, and that puts them at risk of losing muscle mass.

The correct approach: Most practitioners would have ripped more pluses than accent training with free weights and other types of cardio. This is of course not mean that running is bad, just before you turn it on in the training you need to be aware of whether it is really appropriate for you.

The wrong strategies in the weight-loss

The wrong strategies in the weight-loss

Among a large percentage of people who want to lose weight (mostly ladies) exists that cardio workout is a direct route to the slender figure. They believe the training will cardio lead to the tours, and perform only the cardio workouts, usually combined with a diet for weight loss.

As someone who has spent over 10 years in various sentient gyms I have watched a huge percentage of trainees who spend all their time at the gym in cardio workouts. All these people have in common is one – as long as they train, they never achieved that trim figure you wish. Even if you manage to weaken their bodies are just weak, but not tight and good looking.

Why this approach is wrong? Cardio workouts have the potential to build muscle mass, and she gives a tight and shaped the look of our bodies. Also, when you combine them with mode with calorie deficit they cannot retain their existing muscles during the process of weight loss. Here’s what happens to our body when we use only cardio workouts and diet to lose weight. If you are combining cardio workouts diet with a negative calorie balance our body starts to lose weight, as this weight is at the expense of almost equal amounts of muscle mass and body fat. This is a disastrous development for all fitness enthusiasts and especially for ladies with overweight, which most often practiced only cardio workouts. The loss of muscle mass is the last thing you want to happen, as long as you strive to lose weight! The muscles are metabolically active and are the largest users of energy in our body. That’s why, when we lose muscle mass, our metabolism slows, levels of hormones responsible for burning fat and start to burn less fat at the expense of the muscles. As a result of the loss of muscles and poor ratio between muscle and fat our body looks better, although we have lost weight. Problem areas with the most stored fat become visually more granted and soft! The loss of muscles causes a decrease in energy and emotional levels, and weakens the immune system.

Ultimately our lives are less, but away from the beautiful and toned figure. To sum up: The result of the downloading weight only through cardio workouts and diet is: We are losing large amounts of muscle mass, which slows down the process of combustion and weakens our immune system. -Less Weight, percentage body fat remained unchanged/small change. -In the process of downloading do not see any major changes in the landscape and the type of muscle. Problematic areas not only do not shrink, and visually increase, because of loss of muscle mass. -Download of weight slows and becomes more and more difficult because of loss of muscle mass and reduced energy consumption. -Weight loss thus sustained upset your metabolism and hormonal levels. -Excellent conditions for the yo-yo effect and returning the downloaded kilograms after the end of the diet and/or a reduction in activity. If you want not just to lose weight, and to change your real shape, improve your health and to preserve the results achieved do not fall into the trap of this wrong strategy!

The correct approach is: The combination of strength training with weights, cardio workouts and diets. This way you are guaranteed: -Preservation of muscle mass during the periods to reduce body fat. Real change in body composition, more tight appearance and shaped muscles. -Increased metabolism and a more rapid loss of body fat. -Healthier and long-lasting results. And one final tip – there is a very small percentage of people who have tight muscles without weights and got to look good with just cardio workouts. But even those lucky few would have ripped all of the benefits of weight training, if you include them in your program.

The wrong strategies in the weight loss

Bodybuilding Diet

Bodybuilding Diet subcutaneous fat burning goals and shaping the muscles. There are many variants of the diet, but the regular strength training are required.

Bodybuilding Diet typically contains between 2500-5500 kcal for men and 1500-3000 kcal for women, depending on the type and level of physical activity. The breakdown of proteins, carbohydrates and fats is different for different versions of the diet. Some programs recommend 40% carbohydrates, 40% protein and 20% fat, and others – 40% carbs, 30% protein and 30% fat.

At the base of the bodybuilding diet are foods rich in protein and complex carbohydrates such as whole meal bread, pasta and cereals.

Body burns over 50 kcal per day for every 500 g of muscle. So adding 5 pounds of muscle mass, you have to burn an additional 500 kcal daily. In addition to proteins, carbohydrates and fats, water and the frequency of feedings are also important. Bodybuilding Diet for at least 8 hours a day on the water and 1/4 cup of water every 15 minutes during exercise. Water controls appetite and accelerates metabolism.

The main purpose of the bodybuilding diet is shaping the muscles and losing fat, not weight loss. The diet along with regular strength training is part of a healthy lifestyle. The important thing is the proteins to be mobilized in a natural way, since an overdose after intake of protein supplements, leading to dehydration and kidney problems. Bodybuilding Diet is a risk for people with heart problems.

The recommended daily dose of protein is 0.8 g/kg, but for active exercisers can reach 1.5-2 g/kg. Studies have shown that muscles doubled the speed of protein synthesis after exercise and remain elevated for at least 24 hours after that. The quantity of carbohydrates in bodybuilding diet can vary from 40 to 60%, but these levels are not necessarily effective.

In The Gym

The 6 Most Important Rules You Must Know Every Newcomer In The Gym

  1. Take your time and do not look for easy ways! Put your clear and achievable short-and long-term goals. As a beginner you need to understand one thing: If you want to be in good health and to have beautiful figure for a longer period of time, of the coming summer or the farewell night ball, you have to turn the gym and eating right for your lifestyle. Shortcuts, such as the use of banned drugs in most cases do not lead to anywhere! Build training and nutritional culture, accumulate knowledge and experiences, and explore your body.
  1. Build the correct technique of performance!

In the incorrect execution of the exercises you risk your workouts to be ineffective and potentially dangerous for you. If you want to have maximum effect, complete training and many years in Hall memorize time invest proper technique of performance of exercises.

  1. Run the program suitable for you and your goals

Do not follow the programs of professional athletes from magazines, and do not attempt to train as the healthiest guys in the gym. Remember that they are not run with 6 workouts a week and 4 exercises for biceps, so you don’t have to. Use a program that suits your fitness level or contact a professional to draw according to your individual circumstances.

  1. Emphasize the development of its coordination, balance and flexibility.

This will improve your technique and will reduce the risk of injuries. Regularly stretch the trained muscles and maintain their maximum volume of traffic.

  1. Adjust your posture and on the construction of a strong and balanced musculature in the center of the body.

The correct position of the spinal column must be a priority for any self-respecting person. Pay attention to your posture during stance, a desk job and especially during the workouts. On the construction of a healthy and balanced muscle in abdominal-sacrum area, this will become one of your best investments. Will provide effective and safe performance in basic exercises with free weights, as well as good vision and strength.

  1. Understand the role of the burdens on the way to your goal!

Carefully choose their weights and bring him up only if you are sure of the proper performance. Remember, unless you’re a power Weightlifters, the weights are not your main objective, but only one of the tools to achieve it.

In The Gym

The most important steps towards tight ass

The sculpted and tight breech parts are the “weapon” that every woman wants to have in your arsenal. But no matter how many are stubborn in the Hall or in proper nutrition most of the ladies did not manage to achieve the results they desire. In order not to be in this group, I wrote this article, which I hope to take the most direct route to the bottom. 

I-St step – Do weight training and proper diet a part of your lifestyle. To build gluteal muscles that you want you need a comprehensive approach. The first condition to have a perfect ass is to have enough muscle mass to deliver tight and shaped appearance. The second condition is the amount of subcutaneous fat that covering it in frontiers in which you do not have cellulite and your muscles are visible enough. In order to fulfill the first two conditions should take an integrated approach to training and nutrition to build enough muscle and subcutaneous fat to decrease his attempts to achieve this purpose. Only through diet or exercise will definitely not bring you the result you want.

2nd step – find out which exercises really work for you and your goal. The most effective exercises to rise on tight and shaped parts are breech exercises with free weights. Unlike the machinery they activate the maximum number of muscles and will help you to burn a lot of energy to pine away excess fat and build muscle mass needed so that to give the athletic look of your butt. Concentrate on the basic exercises with free weights, like: Squat, Lunges, squats Gluteal, American bridge, good morning and Romanian thrust. Strive to become stronger in them and in time you will build muscle mass needed to have concise and rounded ass. Of course, this doesn’t mean not to perform exercises on the machine do not just based on your workout.

III step-choose approach in nutrition, to give you a slow and safe change. Not one-arm bandits in every type of fashion diets and regimes promising quick change! Sharp download weight is associated with a lot of stress on the body and mind, loss of muscle mass, sagging skin and the yo-yo effect. More factors that will not contribute to a better view of your buttocks. Choose a way of eating that gradually to lose the fat and make it their own way of life, to save the results.

Step IV – select high cardio with interval cardio pace in front of the Permanent. Interval cardio (VIIT) provides greater for a longer period of time and greater fat loss to go with constant tempo. Besides saves time and is more fun.

The Five Most Important Reasons To Follow The Diet

Reason 1: health as we all know the food you eat can be a poison and a remedy. The choices we make every day determined in what became it for us!

The right and an individual diet will help you sift through the foods that harm you and replace them with ones that will work for your health and goals. Will build long-lasting and healthy eating habits, health condition, the tone and the quality of your life will improve. Reason 2: results and self-esteem Compliance with the diet according to your goals will help you to lose weight, to raise muscle mass and to tighten the problematic areas. The change in the way of nutrition will have a positive impact on all areas of your life. You will know that you are doing the right things for you and your health, and it will bring you satisfaction and self-esteem. Reason 3: for an optimum effect from your workouts without diet according to your personal circumstances and goals are never going to get the most out of the effort put into practice. And as often happens due to compliance with an incorrect diet or lack of it is possible through your way of eating to work against your goals. Reason 4: achieving lasting results almost every person wanting to reduce your weight, observed some type of diet for weight loss. They promise easy and quick results and offer a tempting solution to the problem. But as eventually everyone who tried to follow the diet they understand- diets offered only short-term solution.

Unlike the diets, the respect of individual diet helping to build a lasting healthy eating habits and becoming a way of life, which helps not only to achieve a result, but to keep it. Reason 5: to reinforce the effectiveness of nutritional supplements we’ve all heard how someone taken nutritional supplements for weight loss or gain muscle mass but they just “don’t work”. Usually the cause is rooted in the supplements, and in the diet of training. Remember that even the best fat-burner cannot burn your grandmother medicate, nor is it possible to upload muscles with 1-2 a day, regardless of how modern is your Gaynor. If you want to get the most out of the resources invested in food supplements start from the basics and build your first diet. After what I’ve read so far, you should have found a reason to follow the diet. And if you need professional support for its preparation – at light, you are already in the right place!

follow the diet

Green juices: what you need to know about them?

One of the biggest problems of the modern diet is that the food we eat provides us with plenty of calories, while the systems in the body we are starving and not function properly because of the scarcity of essential micronutrients. What are the benefits of drinking green juices? The adoption of the required daily dose of trace elements and nutrients by eating vegetables is an impossible task, because it requires to eat huge amounts of vegetables. Drinking green juices removes this problem by allowing you to concentrate the useful ingredients of much larger quantities of vegetables. Green juices are an easy way to load your body with important trace minerals in the form of vitamins and minerals, enzymes and phytonutrients, while taking a minimal amount of calories. In addition, they are rich in chlorophyll, which purify the body from toxins. When drinking green juices around the whole process of digestion and serve us the needed nutrients and micronutrients in the easiest, and complete their form at voidance. So far, sounds wonderful, but to make sure you really do something good for your body, when you prepare the Green juice need to be aware of the overall picture. Here’s what you need to keep in mind before you make a green juice: 1. Green juices are not a substitute for the food! One of the main disadvantages of the Green juice is that when we make them lose the fiber from the vegetables. Lack of fiber and the fact that the juice doesn’t need chew, passes quickly through the stomach and does not take up much space off one of the most important mechanisms for satiation and very soon after we drink it, we’re again hungry. Furthermore, despite all the nutrients that your body when powering up, drinking green juices it needs a greater amount of energy and substances such as – cholesterol, essential fatty k-proteins, and e. b.

Bottom line, you need to make is that green juices should not become the basis of our diet, and are more useful as a supplement to it.

  1. The matter of what vegetables ready juice! So we can be sure that green juice that we make is really healthy must prepare with vegetables grown in a natural way. This is particularly important because in the preparation of a juice use many more vegetables than eat. This could mean that we accept several times larger quantities of pesticides and other chemicals used in the mass production of vegetables. 3. The addition of fruit changes the picture. Be careful with adding fruit to your juice, because in addition to taste and they added a decent amount of sugars in the form of fructose.

If you select this option, drink the juice after physical activity to restore glycogen reserves of organismal and to prevent deposition of fat. Conclusion: Plug the Green juice in your system, but remember that they should not become the main food you use vegetables grown in a natural way and enjoy the energy with which you load, and feeling doing something good for yourself.