weight loss

David Zinczenko, the popular author of “Eat this, Not That” has made another benchmark of honor when he released his book “The Abs Diet.”

If you are constantly suffering from poor self-image and low self-esteem who don’t feel good when you’re in front of your mirror, then this book must be in your collection. In this book, Zinczenko has provided vivid and well-established workout plans, especially in the abdominal area, to eventually convert the tummy fats into chisel muscles.

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Aside from having a six pack abs, who doesn’t want a strong and broad chest? Maybe, 100% of males craves for it. To tell you the truth, having a big strong chest muscles results to a better posture and helps you look better with or without clothes on.

Want to know the several strategies on how to do this? All it takes is consistency. Once you have it, you’ll eventually find yourself in the middle of a plaza filled with mouth-watering girls asking for more.

Tip Number 1: Press Ups
A simple press up or an inclined press up of 10-15 reps is a good start.

Tip Number 2: Free Weights
Use the free weights to build chest muscles rather a weight machine. Controlling and lifting the free weight in different angles means your muscles are thoroughly growing in mass.

Tip Number 3: Isolation
Do you know that your chest is divided into upper, lower, inner and outer muscles? For this reason, you can work on each groups separately. For the upper chest, use inclined dumbell flys; for lower chest, use declined barbell bench presses and dips on the parallel bars; for the inner chest, standing cables are excellent; for the outer chest, use the flat bench press and flat dumbell flys. It’s believed that these methods produce greater and faster gains than an average person does.

Tip Number 4: Use Wide-Grip Dips
The all-forgotten piece of gym equipment turns out to be the most effective workout for your chest. Just use the wide grip and lean forward to shift the weight from the triceps onto the pectorals.

There are many beliefs and matter-of-fact notion about building muscle but are you confident that these “facts” all true? You might not know the correct answer. You can take a guess if you want to yet, let me remind you that not all what you believe or want to believe are entirely true. I did my own research about this interesting matter and here’s what I find out:

• Protein intake is the most important factor you need to dig on when building muscles.
• Amino acids should be present in the process of muscle construction and restoration of lost muscles.
• Never believe in this: “Heavy workout and low intake of calorie is the formula for building muscular body.”
• You can’t build muscles without the a balanced protein intake of protein rich food and supplements.
• 5-6 short meals or 3 meals with snacks in between increases the body’s protein accumulation.
• No one can build muscles just by reducing their daily meals or just by gulping down lots of food.
• To zest up your protein intake, your non-vegetarian cuisine must consist of fish, chicken and eggs.
• Increasing your protein intake requires you to drink a lot of water. Water breaks down those peptide molecules; flushing out the loads of toxins from your kidneys.

Set Realistic Goals
If you want to gain 50 pounds by the end of the year, jot down a training system, technique and strategies that allows you to gain a minimum of one pound per week.

Commitment
Never be one of those idiots who regularly say “uh-oh, it’s not working. Perhaps, I need to move to another program.”

Education
How much do you know about building muscles? Start discovering what you already know and take time to study the proper weight training matching your lifestyle and diet. Never rely on trial and error. Remember this: “The guessing game is another path down the road to failure.”

Perk up Your Technique
I read an article written by Andrew Ballard and this is what he says, “You have to start with an appropriate weight you can lift comfortably while maintaining the proper form, because the better your form, the better the results will be.”

Progression Obsession
This is very self-explanatory! Obviously, your goal in any weight training is to simply enhance yourself from week after week.

Believe me or not, listening to your body is the most important key to make you feel good. By listening, you’re building a ladder to reach your dream and become the next Usher Raymund of your generation. Problem here is, having a well-built physique is not a joke rather, it’s a lifetime dedication. I know the feeling and it really sucks.

But here’s what you need to remember: Building muscles can satisfy your urge to be in the center of the spotlight. More and more girls will stare at you; wondering what you’ll look like with no T-shirt on. As a result, you will be more confident about yourself. Low self-esteem washes away and you’ll not be easily intimated by those bullies.

Now, if you are serious about building muscles but don’t know where to start, follow these following tips and jumpstart your goals immediately. Just bear in mind: being lean and muscular requires a lifetime consistency.

1.Stop relying on your instincts all the time.
Do your research and be factual. If you want to get lean, stop the excuses, just do put into action what have you read. In this case, actions speaks louder than your words.

2.Take note of your stats.
Do you know your body type? Your weight? Height? Are you really in shape to workout? Always ask yourself with these questions. As the saying goes, get a sword before fighting in a war.

3.Create a time schedule of your workout.
Take note of the duration of your lifting session, how heavy is your lifting weights and how many reps you need to do during your routine.

4.Eat and sleep
Do you need supplements? What do you eat during breakfast, lunch, snack and dinner? Do you sleep well at night? Any sleeping disorders? Eating disorders? Do you have insomnia? Deal with these issues FIRST.

5.Try adding more weight after each session.
Professional bodybuilders say that lifting weight is not all about how heavy your dumbbells are, it’s the reps. It’s mainly about your staying power.

6.Review your personal records oftentimes.
Always take time to review your records and check if something is wrong or right.

7.Look for a good comprehensive guide.
If you observe that nothing has gone right, do a research again. If possible, see your family doctor and personal trainer.

Some says it’s very good for health. Some says it’s an effective ways to lose weight. But others consider it as a drinking poison that weakens your body organs. What’s the real score about this Asian staple drink known as Green Tea?

Advantages:

Some says that Tea…

• provides energy and vigor
• boosts the energy and reduces anxious feeling
• powerful anti-oxidant that inhibits cancer cells
• fights cholesterol levels
• inhibits the abnormal formation of blood clots
• slows down the process of aging
• has laxative effects
• improves metabolism
• increases good cholesterol
• reducing bad cholesterol levels
• has an anti-aging formula
• gives more endurance to work out longer
• controls blood sugar levels
• effective appetite suppressant
• acts as a natural diuretic which sheds water weight

Disadvantages:

Others say that Tea….

• if overconsumption, may cause kidney damage
• can irritate your stomach
• drinking eight or nine daily duplicates the symptoms of ulcer
• slows the digestion process
• creates gas
• causes diarrhea and constipation
• affects respiratory and heart function
• causes indigestion
• overexcites the nervous system and causes palpitations

What’s the real score about this Asian staple drink known as Green Tea? I also don’t know, you decide at your own risk.

Having a weak immune system can be very irritating. No matter how meticulous heath conscious you are, you are still vulnerable to several bacterial and viral infections. Poor diet, chronic stress, inadequate rest, lack of sleep– these are the chief causes of weak immune system. Sometimes, our immune system can be very sensitive and no matter how frustrating it is, we still need to survive.

There are natural ways you can drink to boost your weak immune system. Vitamin C supplementation is one of the most common. Vitamin C is known to be a soluble enhancer that strengthens your blood cells and body overall assimilation.

Supplementing your diet with Beta Glucans is also another natural way to zest up your weak immune system. Beta Glucans are basically plant components which can be found in oats, barley, grains and other plant foods. Recent scientific studies reveal that beta glucans can increase the number of T-cells and white blood cells; and guards our body from several ailments.

For many herbalists, they recommend Echinacea. It’s a very famous botanical plant for immune system support. Yet, there are studies that say echinacea can be toxic to the liver if regularly intake for several months.

Another better natural choice is probably the Andrographis Paniculata (AP). AP is a herbaceous plant cultivated in souther Asia and is often used as an antibiotics by many. Been called as an Indian Echinacea, AP reduces colds and is not believed to have any unwanted side effects.

“Health is wealth-” Everyone knows it but not everyone is consistently doing it. It’s not easy to be healthy. There are many factors involved that weakens us till we suffer from diseases beyond our expectations. Some people are blessed with a good body unfortunately, these people are chain smokers. There are some who are trying their very best to stay healthy but their immune system remains weak.

So, what can we do to stay healthy?

Consult your family doctor for professional recommendations. But, for the meantime, these are my proven tips to keep you fit all way round.

• Enjoy a healthy diet everyday.
• Eat regularly and choose the foot you eat.
• Avoid fatty foods
• Fight dehydration. Drink plenty of liquids.
• Regular Exercise
• Sleep, 8-10 hours every night
• Take food supplements

These days, temptations are always around us. One way to stay healthy is to change the way we live, be contented with what we have and always stay positive.

Aras:
I’m always sick these days, Danielle.

Danielle:
Wat can you expect? People are always sick during the cold months.

Aras:
You’re right. Anywhere I go, someone will just sniff, cough or sneeze. Good Lord, is there anything I can do?

Danielle:
Danielle:
Certainly, there is. You can’t do anything to stop the onset of cold and flu season but you can always do something to boost your immunity and fight those invisible germs gliding in your way.

Aras:
I’m aware of that. Our immune system hugely relies on the right food we regularly eat. Maybe, I need to find time to eat.

Danielle:
But you’re eating peanuts all the time during our yoga sessions. Do you know that nuts are not only great during snacks?

Aras:
Yeah. I also read it somewhere that nuts have vitamins, fiber, protein, nutrients, and antioxidants that can absolutely boost the immune system. In fact, recent studies reveal that nuts can lower your body cholesterol effects in your body.

Danielle:
That’s correct! Maybe, you need to splurge and throw some beef into your diet. The red meat is also packed with zinc that strengthen your immune system. You don’t only need diet to keep lean. Your regular meals should also include chicken, fish, and dairy products to keep you strong.

Aras:
Yes, thanks for reminding me. In my case, I only fill my fridge with fresh fruits and veggies rich in vitamin C, vitamin A, and immune saving antioxidants. Problem is, I tend to forget the red meat.

Danielle:
I suggest you shop for some beefs and meat. And don’t forget to sprinkle some garlic into it? You know, garlic are not only for seasonings. Garlic clears your nasal passages and lowers the risk of heart disease and some cancers. Do it, Aras or do you want me to cook something for you?

Aras:
Can you do that for me? Why?

People are always sick during the cold months. Anywhere you go, someone will sniff, cough and sneeze. You can’t do anything to stop the onset of cold and flu season but you can always do something to boost your immunity and fight those invisible germs gliding in your way. Fact is, the immune system hugely relies on the right food you eat regularly.

Nuts
You think that nuts are only great during snacks? Think twice. Nuts have vitamins, fiber, protein, nutrients, and antioxidants that can absolutely boost your immune system. In fact, recent studies reveal that nuts can lower your body cholesterol effects in your body. The next you go out for a snack, eat peanuts or add veggies to it to take advantage of their benefits.

Fruits and Vegetables
A healthy dose of fruits and veggies can really help stay fit and healthy. For this reason, regularly fill your fridge with fresh fruits and veggies rich in vitamin C, vitamin A, and immune saving antioxidants. Veggies like broccoli, and bright leafy greens are also great in fighting colds. Problem is, you don’t eat vegetables? Sprinkle them into your pasta dishes, soups, smoothies, and sauces to produce a vitamin rich meal or snack.

Garlic
Don’t you know that garlic has the ability to clear your nasal passages? This can also lower your risk of heart disease and some cancers.

Protein
Sometimes, it’s also good to splurge and throw some beef into your diet. The red meat is packed with zinc that strengthen your immune system. Your regular meals should include chicken, fish, and dairy products to keep you strong.