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Sunday, August 4, 2019

5 remedies with vitamin C to overcome colds


The active ingredient of chili is capsaicin, a substance that gives it that spicy characteristic. In addition, it consists of water, carbohydrates, fiber, protein, and vitamins, and obviously includes a good fraction of vitamin C.
The remedies with vitamins C directed to fight the colds are effective and widely used by the population in general. However, research on this claim is a bit controversial.


Although not fully proven, large doses of vitamins C can help reduce the duration of colds. However, they do not protect us from contracting it. These vitamins can also be useful for those exposed to brief periods of severe or extreme physical activity.

Remedies with vitamin C can vary their effectiveness between one person and another, so they are not always effective. On the other hand, most people tolerate a dose of 1000 to 2000 mg a day but keep in mind that too much vitamin C can cause an upset stomach.

What is vitamin C for?





Vitamin C, also known as ascorbic acid, is an essential nutrient of the body that contributes to different body processes such as:




  • Collagen formation.
  • Healing of wounds.
  • Immune function (hence the efficacy of remedies with vitamins C to overcome colds).
  • Synthesis of neurotransmitters.
  • In addition, it is an antioxidant substance, that is, it has the ability to defend ourselves against the action of free radicals. Free radicals are atoms or groups of atoms that have an unpaired electron capable of mating, so they are very reactive.




Vitamin C deficiency:





When we do not take enough vitamins C, we can get sick with scurvy. It is a disease characterized by:








  • Weakness.
  • Muscle and joint pain.
  • Spontaneous hemorrhages in the gums and skin that take time to heal.
  • In addition, the deficiency of this vitamins C also influences cardiovascular health.
  • Low levels in these vitamins are associated with a worsening of heart failure.




5 remedies with vitamin C to overcome colds:




You do not need to take supplements to get the required daily amount of vitamin C. In fact, there is a whole series of fruits and vegetables that contain much more than the daily requirement advised by the World Health Organization (WHO): 45 mg.




Although many associates the orange and the lemon as main sources of vitamin C, the truth is that they are not the richest source of ascorbic acid. The scientific journal BBC Focus published a list of the foods that contain the highest amount of vitamins C. Among them we find:




1.Guava:





It is one of the most effective remedies with vitamin C to fight colds. For every 100 grams, it provides 228 milligrams of vitamins C. It is used in many countries like the Philippines thanks to its natural properties.







For example:




Combat constipation: it is a fruit rich in fiber, so it strengthens intestinal transit and helps solve this type of problem.
Rich in folic acid: vitamin B is especially indicated for gestation periods as it helps to prevent possible malformations in the fetus.
It contains vitamin A and C: Provitamin A is essential in periods of growth, in addition to intervening in the care of vision, the formation of the nails and the maintenance of the hair. As for vitamin C, it is essential for the previously explained processes.




2.Blackcurrant:





The blackcurrant provides 200 mg of vitamin C per 100 grams. In addition to being one of the most used vitamin C remedies, it also stands out for its content in other vitamins such as those in group B. Among them are:




Pantothenic acid (vitamins B5).
Pyridoxine (vitamins B6).
Thiamine (vitamins B1).
It is also a food rich in iron, which is a mineral necessary for protection against immune deficiencies and fatigue when transporting oxygen to cells.




3.Vitamin C in Red pepper:




















It is a vegetable that contains 190 mg of vitamin C per 100 grams consumed. It also provides fiber and antioxidants. Other nutrients it contains are:




  • Carotenoids
  • Flavonoids
  • Water.
  • Vitamins B6 and B9.
  • Capsaicin




4.Chile:





The active ingredient of chili is capsaicin (neuropeptide releasing agent ), a substance that gives it that spicy characteristic. In addition, it consists of water, carbohydrates, fiber, protein, and vitamins and obviously includes a good fraction of vitamin C.




It contributes 144 mg per 100 grams of chili consumed. In addition, it has analgesic, anti-inflammatory, and antimicrobial properties.




5.Parsley:





Two spoons of parsley provide:




  • 2% of the daily needs for calcium, iron and folic acid.
  • 12% vitamin A.
  • More than 150% vitamin K.
  • 16% of vitamin C.
  • It treats of food that contributes numerous profits for the organism, to part of fighting the cold you.




For example:




  • It contributes to the prevention of kidney stones.
  • Provides pain relief in the joints.
  • Fight fatigue.




Vitamin C strengthens the immune system




Conclusion:




In addition to these 5 remedies with vitamin C to overcome colds, there are more foods rich in this vitamin. We recommend an adequate consumption of them to keep your immune system in good condition. In the case of having a cold, you can take advantage of its natural properties to fight it.

Sunday, July 7, 2019

How we can Minimize Green Tea and Stay Healthy


Now/recently, many people are trying to stop their daily coffee drinking habit. They are turning to the particular green tea (thinking about/when one thinks about) as a healthy another choice. The Chinese have been drinking for over 4,000 years. They drink it as there are many health benefits. This tea can prevent lots of fatal diseases including cancer, cardiovascular disease, and rheumatoid arthritis. It also reduces blood cholesterol levels and fights against infections.



If your reason is ‘caffeine’ behind switching to the green tea, then it might not be as easy that you think. Coffee is a popular stimulating element among the people of the world. It is also an abundant source of caffeine, that’s why people used to drink it to get a jerk and remove fatigue. The caffeine can stimulate your nervous system, respiratory system, and the cardiac muscle. Since coffee contains stimulatory elements, now it is banned in any athlete’s competition. It is a diuretic that increases the urinary excretion rate. If you over consume caffeine, you see these signs of sleeplessness, dizziness, diarrhea, loss of appetite, irregular heartbeat, vomiting or headache. Don’t over consume caffeine related drinks. If you are at the stage of pregnancy, then you should reduce the rate of consuming caffeine.




Caffeine is in Green Tea?





Green tea contains caffeine except if it is decaffeinated. Generally, it contains more caffeine than coffee. The amount of caffeine intake can be reduced by infusing them with hot water and reusing the leaves again. An experiment has shown that a first 5-minute brew holds 32 mg caffeine. When the same leaves are used for the second time or third time, the caffeine drops to 12 mg to 4 mg.




Don’t drink green tea by pouring it over the boiling water. Use those heating pots that can control the temperature of heating water to prepare. Remember, the high temperature you apply, the more valuable therapeutic compounds will be reduced.










For your help, here is a list of the amount of caffeine in per 100 ml drinks.




  1. Coffee liqueur contains 26 mg caffeine in 100 ml
  2. Lipton black tea bag contains 26 mg caffeine in 100 ml
  3. Coffee brewed from grounds contains 40 mg caffeine in 100 ml
  4. Instant Coffee contains 26 mg caffeine in 100 ml
  5. Espresso coffee contains 212 mg caffeine in 100 ml
  6. Green tea loose leaf contains 32 mg caffeine in 100 ml




If you are afraid of taking high amounts of caffeine, then minimize the caffeine from your green tea. There are lots of ways to reduce the caffeine amount. Check the below steps to learn about how to minimize caffeine in green tea.




The younger the green tea leaves are, the more caffeine they can produce. The tea flush is the sweetest part of the tea, but they contain much caffeine. Tea flush refers to a terminal bud with two adjacent leaves. So, don’t include the tea flush into your boiled water, if you want to reduce the amount of caffeine.




Know your tolerance level:





Before going to reduce the caffeine level, at first know your tolerance level. According to the experts, you can take 300 milligrams of caffeine in a day. The coffee, black teas, soft drinks, and green tea have a gentle amount of caffeine. They also have some common side effects, including headaches and nervousness. The doctors assert that you can take about 415-475 ml of caffeine per day that is about 14-16 ounces.




A cup contains about 30-60 mg of caffeine. Drinking 6-8 Oz cup is fair as they contain an average 90-105 mg of caffeine that is much less than 300 mg.




Avoid green teabags:





It is known by everyone that the teabags provide lots of caffeine. The flavor of the teabags is not as good as loose leaves. So, avoid taking teabags and buy loose leaves.










Consider consuming loose:





Generally, loose green tea leaves contain lower levels of caffeine than brewed tea bags. Moreover, loose leaves cause less cost than purchasing tea bags. You can brew loose leaves cleanly as there are a variety of teapots and other accessories available in the market. Your tea will be richer in Polyphenols than the brewing tea bag.




Consider consuming lower quality green tea:





The highest quality green tea contains a lot of caffeine. This higher-end is produced from the buds and tender leaves. Moreover, these are harvested in the shady area which is the main reason for increased caffeine levels. So, avoid taking higher end teas like ‘gyokuro’( Green tea ). You should consider taking lower quality green tea such as Bancha and Genmaicha cha. These teas are produced from the lower parts of the plant.




Prepare your green tea in the right way:





There is also a way to reduce the caffeine levels of the green tea from your kitchen. When you go to prepare your green tea, you can steep the leaves for at least thirty seconds, and then discard the water. This method will drop down 80% of caffeine from the leaves. Now you can precede two more times before the tea leaves are spent. The level of caffeine will be dropped after each steeping.




Avoid taking decaffeinated green tea:





Decaffeinated contains a lower amount of caffeine that is approximately 5 gm in each cup. They also contain lower polyphenols levels. So, you will get fewer health benefits from decaffeinated. Moreover, these teas cannot provide better taste as caffeinated green tea.




Finally, it can be said that green tea is a healthy alternative to coffee. It contains a lower caffeine level than in coffee. A cup contains about 10-30 milligrams of caffeine, where a cup of coffee contains about 60-100 milligrams of caffeine. If you are sensitive in taking much caffeine, then read the mentioned steps about how to minimize caffeine. You can achieve great health benefits of avoiding caffeine from your drink

Monday, June 17, 2019

Stay strong and healthy with muscle strength training!

Stay strong and healthy with strength training!


Most of us begin to lose muscle strength and lose muscles at 35 years of age. This is, due to aging and the fact that our activity decreasing with age. However, there is one easy solution to reducing muscle strength - namely strength training!

Helps maintain muscle mass:


Regular strength training will help you maintain strength and muscle mass. And not all of this - with regular strength training you grow your muscle mass, regardless of whether you start at age 30 or 70!

10 tips to gain muscles mass and strength


Loss Weight:


Adult men who do not do strength training or exercise other muscle-building activities may lose up to half a kilo of muscle mass a year from the age of 50. Of course, women have less muscle mass than men, so for them, strength training is all the more important.

Keeps your bones firm:


Strength training is important for maintaining muscles mass, but it is also important for your bones. The bone that does not get enough movement quickly loses its strength.

The best exercise to strengthen the skeleton is one that exposes the skeleton to stress or shocks. The resistance generated by the strength training causes pressure in the bones and helps to form a more solid structure. For excitement, the skeleton, in turn, is exposed to, among other things, running and jumping.

six-month training:


Studies have shown that six-month regular strength training increases skeletal strength by 2%. It may not sound like a lot, but if your bone strengthens by a couple of percents, it is a remarkable improvement and can protect you from serious injuries.


Keeps your body healthy and strong!


In addition to strengthening the skeleton and growing muscles mass, you get a whole host of other positive health effects that help keep your body youthful and fit.

Strength training:


A stronger body will withstand more stress and will generate more energy in an active everyday life. Regular strength training also affects body composition. The proportion of muscle mass increases and the proportion of adipose tissue decreases. Strength training thus also contributes to energy-burning because muscle burns fat more than fat tissue. In addition, the body is able to regulate blood sugar levels better.

Strength training is important for maintaining health. The body remains strong and strong, looks younger and you feel good!
Read More: Diets for volume: Specific to gain body muscle mass

Work out outdoors without worrying about the weather!


Work out outdoors without worrying! When the thermometer reads down and the days become shorter, it is easy to leave the running shoes lying on the shelf. We will give you tips that will give you enthusiasm for exercise in the darkness of autumn.




It's easy to find excuses for immobility - and it's especially easy in the fall and winter when it's both dark and cold. Many choose to sit on the sofa instead of exercise during autumn and winter. In fact, we average about half a kilo during the winter months.




But autumn and winter are a time when exercise is especially useful for us because it provides extra protection and energy. In fact, autumn can be the best time for outdoor activities if you have the right equipment. If you prefer to be inside, there are many exciting exercise groups in the gyms to try out.




How do you maintain motivation to move in the dark?





Create an exercise plan





Make a plan for the days of workout and in what way - and stick to it! Many think that the best time to work out is in the morning or right after the work is finished because it is harder to get up on the couch in the evening when you are tired after the day.




Another tip is to add exercise as a natural part of your day. If you go out for a while with your friends or if you live close to your workplace, you can move between places either by walking or cycling.




Read more: 5 Healthy Food That You Must Avoid Apparently





In order for you to move, it may be wise to make a binding agreement with someone. It's nice to combine exercise and social life. Registering with a local exercise group can be another option.




Get the right equipment for work out:





If you like traveling outside, there is no reason to stop it after the fall. But it's important to be properly dressed!




If you plan on running. It is recommended to dress as lightly as possible. If you have a lot of clothing, you sweat and cool more easily. Synthetic fibers are better than cotton. At the beginning of the exercise, it is good to be a little cold because of the warmth of the exercise, and at that time it is more comfortable when you have fewer clothes on.










In winter, headlamps and pins in shoes can also be a good option.




Try something new





If your favorite exercise is an outdoor exercise, but you simply don't bother to work out when it's cold, you can take advantage of the opportunity to try something new. Try some group exercise in the gym.




It may also be nice to take indoor sports. For example, you can both cycle and run!




Set a goal





What do you want from exercise? Setting realistic goals can be a good motivator. You may have short-term goals, such as running a 5-kilometer ride, cycling to work, etc. In addition to the short-term goal, there may also be the main goal, such as long hiking in the fells, running a marathon, or something else.










If you're motivated, it's easier to succeed. Goal setting increases both input and endurance. But it is important that the goal is attractive to you so that you do not lose your passion along the way.
Health Benefit of Cinnamon and Weight Loss Tips





Diets for volume: Specific to gain body muscle mass


Surely you spend hours in the gym every day trying to find the results you want so much, which despite all the efforts you make you can not get. The main cause of this happening is that you do not complement your good workouts with a healthy and balanced diet, and for this reason, we bring you a series of diets and foods that will help you achieve your goal of gaining more body muscle mass.




How to increase muscle mass?





There are many tricks to increase muscle mass without gaining weight, plus you can perform strength exercises, you have to be careful with food. Not only monitoring the quality and quantity of calories that should be consumed, since in any case, but they should also be more than those that are burned.






The exact amount of calories you ingest is what will make the muscles hypertrophy making you more muscular avoiding fat gain. So what you should do is consume a surplus of 300 to 500 calories a day eating protein (at least 2g per kilo of body weight), carbohydrates (between 4 and 5 g per kilo of weight), unsaturated fats and especially eating between 5 and 6 times a day in such a way that the glucose levels remain stable.




The best foods to gain muscle volume





Carbohydrates





Carbohydrates are the main source of energy and those that will boost your results. Even if you eat the right amount of protein, you should not forget about carbohydrates to get the most out of your diet.




Oats:





Without oats, a list of foods to gain muscle mass would not be complete so Eating oatmeal at breakfast every day is good nutritional advice, which will help to increase muscle mass cleanly and in a healthy way. It contains proteins of biological value, fat, sodium, potassium, calcium and vitamins of group B.




Brown rice:





You should never miss brown rice in a list of foods to increase muscle volume. You can consume cooked that provides 3% fiber and 7% protein per cup.




Quinoa:





it is considered another food that is revolutionizing the market for its great contribution to increase muscle mass. It is little known but everyone should include it as part of their diets. If you want to gain weight and volume. 100 grams have 14 grams of protein, in addition to essential amino acids.




Sweet potato:





The sweet potato has recently become popular as one of the best foods to gain muscle volume or even to define. It is a carbohydrate that has a low glycemic index, that is, it is absorbed very slowly, which translates into something beneficial for the muscles.




Proteins





Proteins are the nourishment of muscles, so without them, muscle growth is not possible. We need to take at least 2-3g daily per kg of body weight if we want to stay in an anabolic state.







And for this, we also need complete proteins, of high biological value and in the vast majority of foods (supplements should be only a complementary source of the diet). Here are some examples of the most important sources:




Eggs:





Undoubtedly it is the first food that is needed to increase muscle mass because it is the richest source of quality protein and also contains vitamins. It is digested quickly because it is useful to eat it before or after training.







Chicken:





the chicken breast provides about 25 grams of protein per 100 that is consumed and contains 120 calories, and not only this but it is cheaper than buying red meat.




Red meat:





This food cannot be on the list of foods to increase muscle mass, because it contains a large amount of protein, iron, and creatine naturally. You can alternate between chicken and red meat to vary with different sources. Meats like veal or foal are a plus when it comes to gaining muscle mass.




Tuna:





Could not miss this food on the list of meals to increase muscle volume. Because for any diet is of utmost importance even if you want to even vital, tuna is like the exclusivity in proteins, contains omega 3 and is metabolized effectively.










Whey protein:





Both to gain muscle mass or lose fat, proteins are the most important supplement because it provides the necessary amino acids to the muscles quickly, it is easy to take and it is also cheap. Although the most recommended is whey protein, there are also other proteins such as veal or some vegetables such as soy, pea or hemp, which can be used both for intolerant and for vegetarians and vegans.




Milk and derivatives:





These foods that serve to increase muscle volume could not be lacking in our diet, contain little fat and provide the body with the proteins and nutrients essential for growth.muscle




Yogurt





yogurt is included since a list of foods that serve to increase muscle mass is not complete without this powerful digestive. It not only helps to increase the benign bacteria that are in our digestive tract, which favors the digestion of proteins.




Fat





It is important to know that healthy fats play an important role in muscle volume and for the production of hormones such as growth hormone and also testosterone. They are those that have to do with muscle growth and strength. Fats are also important for other functions that occur in our body.




Healthy fats





When we talk about healthy fats we refer to polyunsaturated and monounsaturated fats, which are obtained in fish such as salmon, also in green leafy vegetables, nuts, avocado, seeds and in some types of oils such as olive. These foods are all rich in fatty acids.




Nuts:





Among these, we have the nuts, sunflower seeds and almonds are considered the best for this purpose. They serve to prepare those quick snacks even to complete dishes. They are rich in high contents of healthy fat, fibers, and proteins.




Oils:





here we can not forget the olive oil, a source of omega 3 and vitamin E that cannot be missing in our diet so it is an extra virgin much better.




Fruits and vegetables





They are considered excellent sources of antioxidants necessary for the proper functioning of our body. Both fruits and vegetables provide us with a good amount of nutrients such as vitamin E, vitamin C, and beta carotenes.










It also serves to provide the body with an important amount of fiber that is required to expel a large number of substances that our body does not need. In this section include lettuce, tomatoes, spinach, broccoli or asparagus. Fruits include bananas, apples, and oranges. If we also take advantage of each season much better.




Tips and recommendations





The foods that contribute to increasing muscle mass are not enough by themselves. You should know how to balance them and eat them when necessary, that is why we want to give you some good advice so that you get excellent results:




Eat protein, for muscle growth, is of utmost importance, you should eat at least 20 to 30 grams of protein per meal. Make at least 6 small meals during the day. Spread out every 2: 30-3 hours to maintain a constant flow of nutrients.





It consumes natural fats, they are the ones that help protect the muscle from catabolism and allow us to train at a higher intensity.




It is also important to take after training proteins accompanied by simple carbohydrates so that your muscles begin to recover earlier. Before training, it is better to consume slow-absorbing carbohydrates.




Hydrate yourself correctly, drinking water frequently and at least 3 liters a day. Do not forget to bring water when you are training.




More:10 Incredibles exercise and tips to increase muscle mass





Examples of diet





Diet example 1





Breakfast




250ml skimmed milk




1 banana




40g of whey protein




lunch




2 whole eggs




4 clear




2 slices of whole grain bread




Food




150g chicken




1 sweet potato




4 rice pancakes




Salad




Snack




200g of pasta




2 cans of tuna




Dinner




150g of fish




100g of rice (of the variety you choose)




Salad




Before sleep




250ml skimmed milk




40g casein




Example of diet 2




Breakfast




10 egg whites




100g of oats




250ml of orange juice




lunch




40g of whey protein




6 rice pancakes




Food




150g chicken




1 medium roasted potato




Snack




200g fresh cheese shake




1 banana




4 rice pancakes




Dinner




150g of grilled turkey




2 slices of whole grain bread




Salad




1 piece of fruit




Before sleep




40g casein




A handful of nuts




Example of menu





Monday




Tuesday




Wednesday




Thursday




Friday




Saturday




Sunday




These diets have approximately 3000-3500 calories each. The proportions of each macro should be adjusted according to the guidelines we have given for each individual and their body weight. Also do not forget to vary each protein source (veal per chicken or turkey, salmon per hake ...), carbohydrates (sweet potato, potato, pasta and rice mainly) and fats (do not forget the olive oil, nuts and other oils that we can add as the coconut) for which we have given you.




Do not forget that these diets are designed to gain muscle mass and that you should not be extremely strict with calories: to gain muscle you will need to eat and you do not need to complicate things too much: keep a few macros adequate And do not follow everything you eat to the millimeter. You'll do that when you want to lose fat.




If for any reason you have any problem to follow these tips to the letter, varies the carbohydrate rations in these meals. Another very important detail is that if you start the plan and for some reasons, you notice that with these diets you realize that you are gaining fat, you must readjust the calories correctly. Remember that a good distribution of your meals all day is an excellent idea that will help you get a good flow of nutrients in the muscle tissues. To obtain a variety as you progress through each week you can substitute foods with similar nutritional value and create your own mixes of foods.




10 tips to gain muscles mass and strength





Here you can find all diets:




3000 calories




3500 calories




4000 calorie diet




5000 calories

Sunday, June 9, 2019

10 tips to gain muscles mass and strength


10 tips to gain muscles mass and strength. Do you want to gain muscles mass? Don't sad! Do not expose yourself to overtraining, we give you 10 tips to gain muscles mass and strength in a real and healthy way.




The work in the gym helps the muscles recover from the daily physical tension and, at the same time, there is a change of image. It is the best tool to delay the loss of physical condition and muscles mass that occurs as we get older.




Benefits of using weights





One of the best ways to stay healthy and to counteract the sedentary life in which we develop is exercise. In the gym, you can work different parts of the body and the weights are a good tool. It can get a better appearance, helps maintain strong bones, activate metabolic rate and keep us agile and flexible.






athlete biceps body






It is necessary to clarify that there are many ways to do weights. Usually, when we are told that we must work with weights, we imagine that the purpose is only to be "muscular", however, weight training implies other benefits. On the one hand, it helps to increase the speed and explosiveness of movements, and on the other, to achieve a muscular form.




Injuries:





It can also be highly recommended for injuries. Good musculature in the quadriceps and femoral biceps helps a lot in the knee injury. Therefore, it is important to end that myth and see the weights as a healthy and entertaining sport.




Strength training for muscles mass





Strength training helps develop maximum strength and endurance strength, as well as muscle mass. The fact that they increase one or another quality or, well, all three, depends on the programming of the training. Strength training increases and maintains muscles mass; it diminishes the negative changes in physiological functions related to age.




Decline Health:





The decline in health is due to the loss of muscle mass and can be prevented considerably with a regular schedule. If done twice a week, you can avoid a succession of negative health consequences. We can all get the benefits of strength training no matter what age you start working. Of course, before starting any training program; The individual must perform a medical examination and obtain authorization to practice physical activity.




Training for muscles mass:





This is very important, especially if the training is older than 40 years. When strength training is incorporated into a complete fitness program (i.e., it also includes aerobic activities and flexibility work), it reduces the presence of risk factors associated with cardiovascular disease, non-insulin-dependent diabetes and colon cancer; prevents osteoporosis, facilitates the loss and / or control of weight, improves dynamic stability and retains the functional motor capacity, also promotes psychological well-being.




Acquire speed and power!





Scientific research has also confirmed that training not only helps increase strength but also helps the development of speed and power. Bones, cartilages, tendons, and ligaments have minimum requirements of essential stresses with overload; which are provided by the training. The optimal development of the force requires loads and intensities that progressively increase the tension or training stimulus.




In fact, working with weights has been used more and more as a factor in the prevention of osteoporosis; due to the stimulation of bone formation and remodeling that occurs with exercise.




Strength training: excellent for mental health





Also, there are studies that indicate that those who undergo strength training benefit from better self-esteem, because it seems to give a sense of personal power.




A study on anxiety-induced anxiolysis (decreased anxiety) showed reductions in anxiety after exercise; because this activity offers a "dead time" (rest) of daily worries. This suggests that occupying free time in healthy and enjoyable physical activity generates effects on the state of anxiety.




When should you train?





As you see, there are many reasons (reasons) for not discouraging this type of activity, but quite the opposite. Also, if the interest is not only to be healthy but to look good, this is the best way to build the body.






beef delicious dinner




According to the American College of Sports Medicine, to obtain the benefits of health and body composition, a minimum of three sessions per week is recommended, so this will give the muscles enough stimulation to stay in good shape and be healthy. If you want to increase performance in a sport, increase muscle mass, tone the body or increase strength. You need to practice more frequently, increase the time of practice.




Remember:





Remember: to have the results you are looking for you need a complete training program that combines strength training, aerobic work, and flexibility. Also, a balanced diet that provides the body with the necessary nutrients in quality and quantity. There are also many supplements that help to have better performance such as creatine, proteins, and HMB, etc.




10 tips to increase muscle quickly





Preparation:





Perform adequate heating. Remember to devote 5 to 10 minutes to prepare your body for exercise. Warming up will help you lubricate joints, increase the flow of blood and nutrients to the muscles you will work on, and raise body temperature slightly to avoid injuries in your training.




Techniques:





Respect the execution technique of each exercise. The exercises you perform in your routine should be done with the best technique, concentrating the effort on the muscles for which it is designed. Without making additional moves or traps, that far from helping you make your routine less effective.




Use weights that you can control:





Use weights that you can control. If the weight is excessive it is very likely that you lose the correct technique and you can hurt yourself easily.




Exercise all muscles:





Exercise all the muscles of the body. In this way, you will develop physical proportional and balanced, and you will not end up looking like Johnny Bravo, a very big torso and very thin legs.




Change routines:





Change your routines every four or five weeks. If you change them frequently, your muscles will not have time to adapt and you will not achieve the development you are looking for.




Rest:





Give your muscles rest. Do not fall into the common mistake of wanting to train a daily muscle group. For example, the arms thinking that this way they will grow more.






bench daylight daytime 1288484 1 1




If you do, the result will be the opposite, you will reach a point of stagnation due to muscle fatigue. Give at least 48 hours of rest to a muscle group before re-training.




Carbohydrates:





Eat a mixture of carbohydrates and proteins at the end of the training because carbohydrates will replenish the energy reserves of your muscles. The protein will favor the repair of them. A practical way to do it is to take a shake of a supplement with these characteristics just after finishing training.




Fibers:





Perform stretching between sets and at the end of the training. Thus, you will achieve a better stimulation of the fibers of your muscles and the result will be greater growth. In addition, you will stay agile and flexible and reduce the risk of injury.




Protein:





Include in your diet the right amount of protein. Your muscles need amino acids (the structural components of proteins) for repair and growth and protein content in the diet should be between 20 and 35% of the total calories consumed.






close up food preparation fresh




Aerobic exercise:





Include aerobic exercise in your training routine, since it is the most effective way to reduce the percentage of muscle fat and achieve a defined and marked appearance. It is essential to seek advice with a coach or a training systems specialist.




Also Read: Gain Muscle easily tips and tricks


Saturday, June 8, 2019

Health Benefit of Cinnamon and Weight Loss Tips


If you are thinking about weight loss quickly. Then definitely there are various plans that will become ahead in your mind all concerned with tablets and surgeries? But in all such conditions sometimes you need to listen to your heart who is just speaking in favor of getting the excellent outcomes in natural methods.











If we talk about one of the best effective ways for the weight loss then we will always highlight with the name of Cinnamon. It would not be wrong enough to say that Cinnamon and weight loss walk hand to hand. You surprised to see the health benefits of cinnamon and mainly for weight loss




What is Cinnamon?





Cinnamon is a form of spice that is used for adding flavor inside foods and even acts as a medicinal too. It is said to be all rich in manganese, iron, calcium, and fiber that helps a lot in the proper functioning and improve digestion, prevent nausea, bloating and diarrhea. This spice in the shape of medicine is best for controlling with the inflammation, oxidative stress and causes fat mass loss.




Health benefits of cinnamon:





Stress with Cinnamon :





Cinnamon has one of the best antioxidants that are helpful for reducing inflammation and even controls stress.










Stress is all responsible for increasing the blood sugar level and even gives rise to inflammation that disturbs the immune system on a huge level.




Weight Loss with Cinnamon:





Regular use of cinnamon reduces the stress and slows down a greater sum of Cortisol that is best for weight loss as well.





For weight loss, it's important that the blood sugar level of the human body should be decreased enough. Cinnamon is accountable for the production of the pancreas that maintains the blood sugar level. Weight loss can even slow down the level of getting diabetes.




More Read for weight loss





Studies have revealed that by consuming cinnamon almost 20% of metabolism rate gets an increase. It shed out all the fats and even burns excessive fats from the body.




Cinnamon help in Cholesterol level:





Cinnamon is helpful for controlling the cholesterol level as well. A high level of cholesterol blocks the arteries that stop the functioning of the entire human body. This even led to heart diseases too.




Quantity of Cinnamon:





If you want to lose weight with the help of Cinnamon then you must intake 500mg per day. 250 mg in the morning and almost 250 mg in the evening. Try to keep yourself away from the Cinnamon tablets and supplements because they never give back excellent outcomes by the end of the day.




So make sure that your daily meals have added with the presence of Cinnamon as well and in just one month you will get quickest weight loss for sure.




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