How to Stay in Shape During the Holiday Season

For many of us, staying in shape during the holiday season is quite hard. Luckily, there are ways to totally get in shape, and to keep in shape. Lots of times, people use this as an excuse to bulk up, but that shouldn’t mean you have to sit around and laze on the couch the entire time. If you want to keep in shape, you should make sure that you’re doing the right thing, and this article will give you a few secrets to doing so.

Actually Move

One thing that you need to start doing, is actually getting out and moving. This can be something simple. If you have an exercise to do, you totally can do it, and here are a few options to choose from:

  • If it’s snowing, you can build a snowman
  • You can do an indoor workout
  • You can go walk on the treadmill
  • Hiking is always good
  • If you like to take brisk walks, you always can

Now, hot chocolate and blankets are great. They’re totally nice, but will that help you reach our fitness goals? Probably not. If you actually make an effort to get out there, do something about it, you’ll be able to make a great stride in your fitness goals. You can certainly do little things, and even just pushing yourself to doing it can certainly help. Often, it helps with your mood if you get out and you do a little bit each and every single day, so consider it when you’re trying to improve yourself.

Create a Challenge

For many of us, sometimes just getting out and doing it isn’t enough. Sometimes, it requires a challenge. Setting up a challenge does the following for us, especially when trying to reach fitness goals.

  • Keeps us motivated
  • Gets us going
  • Gives us something to get to

Having a challenge and a goal will give us a reason to continue pressing on forward. For example, there are challenges that encourage you to run every single day, at least a mile a day, between thanksgiving, and the beginning of the new year. Maybe that’s the type of challenge that you want. If you’re not a runner, maybe try to walk at least two miles every single day. If you bike and want to get but, maybe do a few miles a day. If running isn’t your thing, there are exercises that you can try, including the following:

  • The 30-day ab challenge
  • Trying a new bodyweight workout each day
  • Different yoga poses for a day
  • Trying new workouts and runs each day

By doing this, you’ll be able to challenge yourself. There are even other challenges that you can try to. Have you ever done a race or a competition, such as those 5Ks that they offer at your local health club or park? This might be something to consider. Maybe sign up for one of those. Another great thing to do, is to plan a vacation or a biking trip during the first of the year. By doing this, it’ll give you a reason to stay in shape while the holiday season rolls around, and it’s one of the best ways to ensure that you’re truly reaching your goals.

Setting up challenges, especially official ones, is one of the best ways to make sure that you’re staying in shape and reaching your dreams, even when the turkey and stuffing is right there waiting for you.

Hydrate for Success

One huge thing that can kill your ability to stay in shape, is drinking water. Water is not only something you should be drinking because it’ll keep you hydrated while it’s dry, it can actually help with your hunger. Lots of times, when we’re hungry, we will substitute water for food, which dries ourselves out and actually will cause us to eat more food. That’s why you end up overeating in many cases. Various foods, especially chocolates, also dry out your mouth, and sometimes, drinking water can help lessen this. plus, it’s good for your body. You need water, for it will help with your food intake, and you will definitely want to make sure that you have enough.

If you want to watch what your food intake is, it’s important to drink water before a meal as well. Doing this will lessen the amount of food that you eat, and in turn, it will help to give you a satisfaction from the food that you eat. Before big, calorie filled meals, have two glasses of water so that you can reduce this.

Food Tracking

Now obviously, trying to track your food when you’re eating thanksgiving dinner is pretty much a nightmare. It’s not bad to treat yourself, but you need to look at the food and activity levels of your body during this time of the year. You should be doing this on the days either leading up to the holidays, or surrounding it. It’s not the worst thing out there to have a cheat meal. Trust me, it’s not going to destroy you. what will destroy you, is if you’re having cheat meals every single day for the next two months. That’s why food tracking is important.

You should track the following to ensure the beat health and wellness:

  • Your food intake
  • Your calories
  • Your activity levels

This can be a bit of a rude awakening, since you might start to realize that you’re pigging out on super calorie-rich food. But, remember it’s not the end of the world. Having a holiday treat isn’t the worst thing ever. In fact, even if you do have something higher in calories, one way to make sure that you stay within your calorie limit is to have smaller portions of this. That’s right, eat smaller amounts of the foods that you love, and in turn, you’ll be able to stay within the caloric intake that you’re trying to maintain.

Lists, everyone Loves Lists

Okay not everyone loves lists, but you tend to need them during this time of the year. Putting things down on lists will help you get a better feel for what to do today, and also reach your fitness goals so that you’re not getting slack with this despite all of the holiday craziness and parties. It’s important to put the following on the list to make sure that you do it:

  • Your items to get done for the day
  • Your exercise routine
  • Mealtimes and what to eat
  • Rest time and getting sleep

By doing this, you can totally ensure that you’re able to get what you need done, and you can certainly get the results that you need.

Strength in Numbers

For many people, finding strength in numbers is actually pretty good. If you need to get a workout done, and you need the extra push, well go find a buddy. If it’s hard to maintain a gym session super early on, you should get someone who has the same goals as you. This can be a friend or a family member. This is also super important to have even when you’re traveling. A holiday exercise buddy can help you with the following:

  • Get you to do it
  • Keep you motivated
  • Help you get your workouts in before dinner
  • Allow you to accomplish both shopping and runs

A workout buddy is one of the best things to have during the holiday season, and if you’re someone who just hates doing it, you should make sure to invest in one in order to keep you motivated during this time of the year.

Expect what You Shouldn’t Expect

Now, it’s usually easy to prepare ahead, but often, f things happen, such as maybe the roads are awful, or you run out of food, this can be quite hard on you. It’s something that can be quite hard on people, and if you live in an area where there tends to be a lot of snow, where you might have your electricity go out, this can often be quite an issue.

Now, there are a few things that you can have on hand to help with coping with this:

  • Have a bag of healthy food that can be eaten immediately
  • Have bottled water on hand
  • If you want to exercise, have some bodyweight workouts
  • Check your shelves before the holiday seasons

By doing this, you can help expect the unexpected, and while things might be hard at the onset, by making sure you have this now, you’ll be able to get rid of the boundaries, allowing you to be as successful as you possibly can.

Don’t Be “All or Nothing”

One thing that can often be hard on people is that they need to do everything, or nothing at all. Often, it might mean that they’ll sacrifice working out for staying with the family. It might be hard for those that have a family to really get into the healthy mindset. But that’s not the case. The holidays don’t have to be something where you sacrifice yourself just because of your family, but there are a few things that you can do to help make your holidays into one where you reach your fitness goals while also spending time with the family. This can be a bit hard if your family is sedentary, but that’s all the more reason to get the motivated.

There are various creative ways to really get people into physical activity. There are group fitness classes, and often gyms have a thin where you can bring guests to help work out. You can even take a walk around the neighborhood before you open presents, or include a healthy option for those thanksgiving and Christmas meals. You can spend time with your family while also focusing on your health, and you don’t need to sacrifice one over the other in order to achieve great success from this, and this alone.

Indulge once in a While

Now, if you’re worried about food, it’s important to remember that you can indulge for a night or so, not the entire time. This means, that if you want to indulge a little bit, it’s not the end of the world, but don’t have leftovers that will extend through the holiday season. This means, try to avoid the following:

  • Taking leftovers that you won’t finish them in a sitting
  • Avoid treats around the house
  • Don’t bring party food home

If you’re serious about working out, you should make sure to have it for a single night, and don’t just have it around the entire time. Plus, you should remember that if you do this a single day, it won’t break everything, but instead, start to avoid the treats patterns that often get pushed forward.

With the holidays, it’s often seen as a time where you either do everything on your health plan and sacrifice your own happiness, or completely throw your health and wellness out the door, and that is that. But, you shouldn’t be doing either of those things. Remember, it’s all about balance. If you want a treat, or if you want to buy yourself some great workout clothing because you managed to totally hit your fitness goal, you sure can. It’s not the end of the world, and you should make sure that you know this.

Remember, you should work to enjoy the holidays with the ones that you love. Don’t punish yourself because you missed a part of your diet, but also don’t completely throw it out the window either. Instead, keep a great balance that will help you get the most out of this. You owe it to yourself to do this, and by making sure that you do, you’ll be able to have the happiest holidays that you know that you can achieve.

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Top Five Supplements for Health and Performance

Improve your Health and Fitness today with the right Supplements

For those that are looking to take their game to the next level, sometimes exercising and eating right isn’t enough. Sometimes, it’s cool to have that little extra boost that can change the way your performance is. It also can help with your health too. But which ones are the best? Well, you’re about to find out the top five supplements for you to consider taking to boost your personal performance, and overall health.

Creatine

The first and probably one of the best supplements to begin taking when looking to boost your overall performance is creatine. While creatine is typically not seen as an endurance supplement, rather one that’s used to help with power, strength, and speed, it does help with this as well.

Creatine is good for the following:

  • Increasing muscle size
  • Increasing strength
  • Increasing ATP production
  • Improving anaerobic performance

With creatine, it can be used in various other manners, since it is ergogenic, and it can help to improve the size and strength of muscles, but works on an energy level too.

For many athletes, especially those looking to get through various endurance activities, and also those that need a bit of a boost in the endurance department, may want to look into this. With creatine, you’ll increase the ATP in the body, which in turn is going to give you a ton more energy. It also can help with various runners, triathletes, and cyclists, and often, it will take training to the next level.

Plus, if you’re a person who’s often at the mercy of the dreaded lactic acid threshold that is there, then this is for you. creatine has been seen to help with this, which in turn will allow you to recover a whole lot faster.

One of the biggest side effects of this however, is the initial weight gain but that’s often because lots of athletes try to load themselves up before taking this. This is used when you’re trying to build muscle and strength, but if you’re looking for extra endurance and an extra little bump in your performance, then obviously look no further.

Here is the one I take, I like the capsule form because I don’t normally take a protein powder everyday mainly because I get lazy. But I can still get my creatine for the day and its

Creapure Creatine

 

Caffeine

Caffeine might seem a bit strange, since often it makes your heart start to race faster, and you might get buzzy, but did you know that there are more positive benefits to it than just that? Caffeine is one of the best supplements to take for anyone looking to boost their overall performance and health, and here is why.

Obviously there is the increased pick-me-up that you often feel, but there is more to it than that. It will allow you to do the following:

  • Become more awake faster
  • Reduce your perception of effort
  • Delay fatigue

This is one of the best supplements for those that are going to have to deal with a long day. It can help with endurance activities as well, such

as those super long runs, cross country skiing, and even if you’re someone that is looking to do a time trial, one of these little supplements can do the trick.

But, it also works in other ways, and this is good for someone that is looking to lose a bit of fat as well. It increases fat oxidation, so if you’re looking to manage your weight and help you trim up, if you’re looking for a good means to really get the perk from this.

Coffee known as Caffeine

Ideally, if you’re going to take this, do it an hour before your activity. Just as a note, it is a diuretic, but it often doesn’t cause any sort of imbalance in the body, or reduce the heat tolerance, so you don’t have to worry about either of those.

Plus, if you’re someone that just needs a little bit of a perk to get through the day, and you’re not a fan of coffees and teas, then this is certainly worth looking into. It obviously increases alertness, and can stimulate endorphin production during workouts, making you feel way more awake. It’s a great supplement, but as of note, don’t have this every single day, because it can lead to addiction, so just be smart with this.

Protein

If you’re an athlete, or maybe you’re someone looking to maybe supplement a meal, one of the biggest means to do so is in the form of a protein shake, often seen as a powder mixed together with a liquid as a shake. There are a few reasons for this, and here they are.

  • They give you benefits right away
  • You get your daily protein intake
  • They usually taste good
  • You reduce your risk of going catabolic

Protein shakes are one of the most widely used supplements for a good reason, and many

Protein Shake

people, athletes of all various shapes, sizes, and activities, love to have these.

Ideally, if you’re going to take protein as a supplement, do make sure that it’s whey protein. This in turn will allow you to get healthy and good protein in the body, which in turn will allow you to perform a whole lot better.

Now, how much do you need? Well, it depends. What kind of exercise level are you going for? Are you outside shooting hoops with people each day for thirty minutes? Are you just doing a 30 minute walk and need a little extra? Or are you one of those people that is out there doing eight-mile runs, working your body to the level that it’s at? Whatever the case, you need protein, especially when it comes to recovery.

Now many athletes, and those getting into fitness alike, struggle with recovery. Recovery is super important, because if you increase how much you’re putting into your workouts, the more recovery that you’ll need. Protein is where you’ll get it, and here is how.

It does the following:

  • Repair muscle mass
  • Construct muscles back up after you’ve been using them
  • Maintaining muscle mass
  • Gives you more energy

Now, regardless of your diet, whether it’s by eating gluten-free, low-carb, or whatever it is that you’re doing, you need protein. This is something that you don’t really get enough of, and it’s super important because really, the only way to gain and get better, is if you’re giving your body this invaluable fuel to help with this.

If you don’t have enough protein, your muscles and muscle tissue will suffer. It will cause the muscles to lessen, weakening them, and if you do this, then you could end up losing everything you’re going for. That’s right, all of this can be lost if you’re not careful, so you have to keep this in mind.

Now, if you want the best results, you want to get a carbohydrate along with the protein. This might sound strange, but putting these two macronutrients together in your body actually will allow you to synthesize glycogen and protein a whole lot better. It is also ideal to take this after the activity, since the muscles will need the repair and here is how you can provide that for your body.

Also the one I take, which is probably the cleanest you can get. Its on my sidebar. Naked Whey

Vitamin C

Vitamin C is key to the immune system support, and if you talk to virtually anyone, they will tell you right away that you need vitamin C. From the moment you learn about vitamins, it’s often said that vitamin C is one of the best ones out there. But, why is that? Why do you need vitamin C? Well, it’s one of the best supplements for overall health and performance, and here is why.

It can help with the following:

  • Boost your immune system
  • Prevent common cold
  • Help with aging
  • Reduce inflammation
  • Reduce soreness in the body
  • Fight cancer
  • Fight off any malicious conditions
  • Help with autoimmune diseases

That’s a lot of benefits. It’s more than what you’ve probably heard in the past, and from what you can see here, Vitamin C can help with various other conditions as well. Now, when it comes to overall health, it’s something that you should always have because it’ll prevent colds and infections. But from a fitness level, it’s actually more than just that. They want to make sure that this is used to help fight off the stress that workouts can put on the body, so often, it can help with more than just this, but so much more.

Vitamin C

Now, how much do you take? It’s really based on lifestyle choices. The RDA says only 40 mg, but let’s face it, that’s actually for when the seasons aren’t changing, you’re in optimal health, and other such things. If you want to make sure that you’re perfectly shielded against the colds and flus that come about, and allow your body the supplementation in order to prevent yourself from getting sick, it needs to be much higher. For athletes, you want to be around the threshold of 2000-3000 mg each day, which is a lot more. The good rule of thumb is the more strenuous your life is, the more you need vitamin C, so power down and put more in your body if you feel like you need to, since all too often, it’s not really regarded as much until it’s too late.

Glutamine

You might know what this is, or you might not know what this is. Well, let’s break it down for you.

Glutamine, or also called L-glutamine, is the most recurring amino acid found within you. It’s got a lot within it, but you might wonder why you need a lot of this? Well, here is why.

If you do any physical activity, especially that on an intense level, it drags this down FAST. And I mean fast. Like you can throw your body down into a catabolic state if you’re not careful, and often, physical activity drains this faster than you can really put it back in, so it definitely could cause you to lose the gains that you have, and it’ll throw your body into a catabolic nature, which isn’t good.

But it’s not just that. No, it does a whole lot more than ruin your gains. It can do the following:

  • Compromise your immune system
  • Break down muscle
  • Cause your body to get sick
  • Increase chances of infections

You need this especially if you’re going to be doing exhaustive exercise. Your immune system is how you keep yourself going after all of these super long and hellish workouts. But, if you take this, you’ll be able to recover a lot faster, and you’ll be able to train a whole lot harder as well.

It’s also good for overall health as well. If you have days that are high-impact, almost exhaustive in a sense, and you want to boost your metabolism, so it doesn’t go catabolic, then here is how. You should learn to take these, and it can help keep your energy levels going and strong. It also is good for those that are looking to get rid of fat, and who are trying to cut. If you are looking to get rid of fat on the body and increase your protection from catabolism, then this is definitely the way to go.

These five supplements are very helpful for the body, not just in physical workouts, but in everyday life, and they are often considered some of the best to have. As always, make sure you take these responsibly, and per the instructions that are on the box, or per your routine. These work well for everyone, not just those that are looking to do strenuous exercise. Good health is something that you can have all around, and something that is possible so do consider this.

You should look into getting these supplements, using them either before or after your workout, and from there, you’ll be able to protect your body and give it the nutrients that it needs in order to truly be successful, and get the results you want.

 

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Why Women Should Workout with Weights

Why Women Should Work out with Weights

There is a stigma that continues to go around that says women shouldn’t lift weights. Some women believe that it makes you look “bulky” or “manly” and it might be something deterring a woman from lifting weights. If this sounds like something you’re struggling with, then keep reading on. You’ll learn here why women should lift weights, and why it is important to consider doing this, and why it might be beneficial for you to try out.

The Stigma Around Lifting Weights Debunked

Probably the reason why you’ve been scared of lifting weights is because you think you’re going to turn into an Amazon or something. That is a common misconception that needs to be debunked before you can begin. There are two things preventing you from getting bulky, and they are as follows:

  • Hormones
  • Method of Training

For hormones, females possess both estrogen and testosterone, but they don’t have the same amount that guys have. That means that women don’t get bulky. They really can’t, unless they’re taking hormones along with it. You might have seen those chicks that look like they could probably punch through a car or something. Well, those women are taking hormones as well.

Remember as well that genetics play a big part in this as well, and some of us tend to have more muscle tendency, but as a general consensus, to get bulky, you gotta train bulky. Even if you lift a lot of weight, there is a chance you might not get bulky.

To put it simply, doing a set of bodyweight squats won’t turn you into some meathead or anything, but if you want a better booty, here is how.

Also, training plays a role in this. Bodybuilders have an incredibly strict training regimen, and it’s one that most don’t follow. The way you train does play a role in how you develop, and if you do have increased bulk, it’s a sign that you’re working super hard, and bodybuilders work endlessly to make sure that they get the max muscle growth in as little time as they can put into it.

Why be Strong?

Lots of women think that being strong is something that’s taken for granted. Lots of women think it’s weird too, but while that’s a bit of a societal misconception, it also is not allowing you to truly get the most benefits that you can for your body, and it actually can change the way you lose weight too.

You probably see lots of people doing only cardio when losing weight, but there are a few reasons why you should incorporate weight training into this, and they are as follows:

  • Metabolism
  • Muscle building
  • Bone health

What many don’t realize, is muscle not only weighs more than fat, it also will burn more calories than fat. Lifting weights does result in fat loss. If you have a lot of muscle, you will burn a whole lot more calories. Basically, you’re turning your muscles into a metabolism machine, which in turn will give you killer weight loss for bone health, lifting weights increases bone density. Osteoporosis is something that affects women as they get older. It might not be something you think about until it’s too late, and who knows, when you’re much older, you might thank yourself for lifting when you did, because you aren’t breaking bones or hurting yourself due to weakened bone density.

There are other benefits as well, and we’ll go over those later on too, but it is very important to be strong.

Independence and Confidence

Two factors stand out from the rest of them, and often they’re kind of underplayed because people see it as a stigma. They are:

  • Confidence
  • Independence

These two things actually can be accomplished by lifting weights.

Let’s take the independence factor. You ever had to unload your groceries and didn’t want to make more than one trip? Well, if you’re strong, you can take it all at once. It’s pretty astounding how much your body is physically capable of carrying.

It makes you more independent as well. You don’t have to ask help from others. If you need to move to a new location, you can simply do it all yourself. Saves you money on movers too. It might be exhausting, but it definitely makes you realize just how much you’re capable of. Women can do a whole lot, and lifting does help with this.

Confidence is another huge part of this. strong girls have super confident demeanors. They know that they can accomplish a lot at the gym. It’s often noted that if one knows about their outer strength, they can tap into the strength within, and that inner strength can radiate out. That’s why a lot of strong girls are successful in what they do. Confidence is also a super attractive quality, and that can start to seep into every single other part of the gym. Confidence is sexy too, and definitely a good trait.

It’s kind of a saying between many women who lift, but if you can be confident at the gym, you can in life, and that’s a big part to keep in mind when lifting weights. Plus, everyone can use more confidence, right?

More calories, more Pounds Lost

If you think about it, lifting weights can help you lose weight. Yes, it burns fat as noted before, but it also can burn more calories. After you do a bout of training with weights, you actually will consume a lot more oxygen during the days and hours that follow, which in turn will also heighten your metabolic rate. There are a few comparisons to keep in mind too, especially when thinking about activities.

  • Sitting burns the least calories
  • Standing burns more than sitting
  • Walking burns more than standing
  • Strength training burns more than walking

So if you’re doing cardio at the gym, that’s great, but you could be burning so much more. It’s 3500 calories to a pound, and you will burn a lot more calories if you’re training your body using weights. Plus, you’re building muscles, which in turn will also burn more calories. If you have lean muscle mass, you’re be able to have muscle contractions as well. The more of those you have during the day, more calories you’ll be able to burn off.

Heightened Hourglass Figure

Ahh the coveted hourglass figure. It’s something you see from a lot of women want to have, but often, it’s quite hard to achieve. But, did you know that if you build muscle, you’re create the hourglass figure. That means you’ll have the following:

  • Larger chest
  • Larger hips
  • Smaller stomach area

Now, this could be harder for you to achieve, but if you’re endurance exercising, you can lose the stomach fat. Dieting also helps here too, but if you want to create this build in the hip areas and the shoulder areas, in order to enhance your chest, you totally can.

If you train your chest and back, you’ll create this figure. That’s because training your back, chest, and shoulders give you that illusion that your chest area is bigger. It can even in some ways also change your breast shape too since you are putting muscle under there. With the hip area, you’re increasing your glutes, which in turn will give you a much bigger butt, and you’ll also be working on your thighs as well. Working the hamstrings will also lift your butt up too, creating a much larger, more muscular butt.

Simply put, you’ll have muscle curves, and in many cases, it will be sustained as well, and you’ll be able to keep the curves despite being a smaller size.

Sleep Well

Sleep is something that you actually can obtain as a benefit from weight training, and that’s due to the following:

  • You fall asleep faster
  • You sleep deeper
  • You wake less during the night

That’s because you’ve used a lot of the energy that you have, and if you’re anxious, maybe go to the gym before you head into work, so that by the end of the night, you’re ready to sleep. Plus, your body needs this time to recover, because it has used a lot of power and energy today, so sleep will help it rebuild, and if you sleep longer, you’ll rebuild this as well, which in turn will make you more efficient during the day.

Increase Energy

This goes along with the sleeping in a sense, but if you resistance train, you will start to increase the energy that you use. At first, you might feel like you’re dragging, but after a little bit, it will definitely change, and that’s because of two things:

  • Less lactic acid buildup
  • Fat oxidation
  • Energy balance

It might be rough on you immediately, because it might be a complete 180 from what your body is used to, but if you’re dragging, sometimes doing a few pumps of weight instead of drinking coffee during the afternoon can wake you up. Also, remember that endorphins play a part in this as well, and they’ll keep you going as well.

Pump your Heart!

Your heart health is obviously another big part of it. heart disease is the number one killer, but, if you start to pump iron and lift weights, it can markedly reduce the risk for it. It’s an approved form of exercise for those that are at risk. Now obviously, you don’t need to be lifting like 200 pounds to get these benefits, but if you start with a little bit of light weightlifting and work from there.

It can help to reduce the risk factors that are associated with heart disease, including:

  • Larger waistline
  • High cholesterol
  • High blood pressure
  • High glucose levels

If you do have any of these, do consider possibly doing a bit of training. It also can reduce your blood pressure and resting heart rate. A lot of heavily athletic women actually have very low resting heart rates, which means that the heart is so healthy it doesn’t need to do as much to get the job done.

Stress and Focus

Life is stressful. If you have work, children, a spouse, or other factors, you might be looking for that simple little way to kind of deal with all of that. A stressful career might not leave you a lot of time to be doing heavyweight exercises, but if you do a little bit each day, you can relieve a lot of stress.

If you do exercise, you tend to have less stress and strain, and you do experience less harmful and stressful reactions to situations, in comparison to those that do exercise.

It also can help with other factors too, including the following:

  • Memory
  • Cognitive function
  • Motor skills
  • Critical thinking
  • Thinking clearly

Plus, if you’re super angry, it’s much healthier to take it out on something that will help your body rather than consulting alcohol, or getting mad at others. If you’re pissed off and need to blow some steam, it can be super beneficial to lift some weights, and it’s considered the ultimate stress relief for some people. So yes, it can help you reduce the stress that you have, and allow you to think clearer and respond to situations in a better manner.

For women, lifting isn’t some sort of bad thing. If you do a little bit, even with the intention of trying to fit into jeans you wore before, or feel confident wearing a bikini again, this can totally help. Lifting allows you to do all of these things and so much more, and you don’t have to lift hundreds of pounds to reap these benefits. When you begin, start with low weight and high rep, and watch as the muscle tone comes about, and from there, you’ll be healthier, more confident, and stronger in no time.

So know if you read all of this article you now understand what it takes to get in shape as a woman and how it is so important to do so. So what we are going to do is recommend a great program that will get you healthy and get your a great body in the process or what we like to say a Bikini Body. This program covers all aspects of the process diet, exercise and lifestyle changes.  Click on the link below and just take a look and if you will not be disappointed.

Click Here to get Healthy and a Great Bikini Body.

 

 

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Intermittent Fasting with Keto. The 1 2 Punch to Better Health and Fat Loss !

Intermittent Fasting with Keto

For many people, starting the ketogenic diet is pretty amazing, but did you know that you can also pair this with intermittent fasting? You can use the two together in tandem, and it’s actually a super popular way to utilize the ketogenic diet to the best of your abilities. It’s a new craze, but it’s a craze that can help you with getting more gains from this diet.

Now, many are misinformed on this, because they think it’s literally starving yourself. But it’s not the case. In fact, you still need to calculate your macros, eat enough fat and restrict your carbs. But, you’re not sitting there starving yourself. In fact, you’re doing something completely different.

What is Intermittent Fasting?

Intermittent fasting is pretty simple, you simply do the following:

  • Don’t eat for a longer period of time
  • Eat your meals within a restricted time window

The point of this is to increase your food intake at one time. Our bodies can only handle a certain amount at once, so with this you’re essentially limiting your calorie intake to a certain window but including more nutrient-dense food within that window so you’re not starving yourself.

So why would you do this? Is this hard? Not necessarily. You’ll notice two things once you begin with this:

  • You’re not as hungry as you normally are
  • You’re using your fat as well as the fats from your foods to lose more weight.

With this, if you’re in ketosis while using intermittent fasting, you’ll have lots of energy without the glucose holding you back and making your energy plummet. Essentially, you’re using the fat that is there, along with the macros that you need each day, to create food for yourself. It’s definitely important to watch your timing as well.

With this, you should make sure that you’re not doing this solely for weight loss too. There are other benefits as well, which we’ll talk about later on.

How do you approach it?

So how do you approach intermittent fasting? There are three ways for you to approach this type of fasting, and it’s really up to you.

  • Skipping meals to induce more time to fat. This can be skipping lunch but eating breakfast and dinner.
  • Eating in windows where you condense your macros in between a 4-7 hour window, where you spend the rest of the time fasting.
  • A 24-48 our cleanse where you fast for an extended period of time, such as for a day or two.

Now with this, you should begin ideally by either eating during certain windows or skipping one meal and eating more macros during the other two. For example, you can restrict your meals, eating only from 5-11 pm and then fast for the rest of the time. It’s pretty simple once you start to begin with this. If it’s too much, you can fast for 16 hours and then eat for eight. If that’s too much for you, then it might be best to extend it. You can judge what is best for your body, and you’ll be able to listen to it as well.

How does this work with keto?

You might wonder how this works with keto. Well it’s pretty simple.

With keto, you’re doing two things:

  • Restricting carbs
  • Eating fats

From there, you can plan your meals all within the window. That way, you won’t be eating foods throughout the day, and you’ll from there let your body burn the fats respectively during the fasting time. During the feeding hours, you’re not just eating small, insignificant meals, but instead, you’re eating larger meals with lots of fats, and meals that contain your daily calorie intake. You’re eating your entire calorie intake for a set amount of time. For lots of people, they’ll fast for 16, and then maybe eat a large lunch and dinner, or respectively a large breakfast and lunch. Honestly, it’s whatever works for you, and you’d be surprised at some of the different ways you can use this after some experimentation.

With this, you’re restricting carbs as well since you’re using keto with intermittent fasting, and this can give you a lot of health benefits, including reversing your age, increasing your energy, and feeling amazing. Of course, you have to do this for yourself, so you should do this where you feel it’s necessary. Don’t feel like you need to do this a certain way just because others have done it like that.

Planning mealtimes with both Keto and IF

Now, intermittent fasting is really based on your meal plan. With this, you need to consider two things:

  • Your daily lifestyle habits
  • When you like to eat the most

With these two things in mind, you can start to implement a diet where you eat for a certain amount of time, and then fast for the rest of it. For example, if you like to have dinner, eat your last meal at 6. If that’s when you normally eat, then keep that, otherwise adjust respectively. To implement the intermittent fasting with an 18/6 rule, you should restrict eating until about 11 am or 12 pm the next day. Now, if you’re sleeping that counts as fasting time, which might make it easier, or might make it harder.

If you’re going to do a three-day cleanse where you don’t eat anything, you should choose three days for three times a year, which means not eating for three days, and then eating normally until you fast once again. That might seem odd, but it certainly works.

Ideally, choose when you’re going to do this when it’s best for you. Don’t choose to go into Intermittent fasting if you’re about to go on vacation. That would be asinine. Simply adjust it to your lifestyle needs, and you’ll be much happier.

Benefits of Intermittent Fasting with Keto

There are many benefits to intermittent fasting, and we’ll go over them in greater detail in the next few sections, but here are just a few to keep in mind:

  • Improving your blood lipid levels
  • Losing weight
  • More energy
  • Longevity
  • Reducing risk for cancer
  • Boosting testosterone levels
  • Clearer mind

There are even more that you can explore, but these are just a few of many.

How Intermittent Fasting and Keto Help with Your mind

When you’re keto-adapted, if your brain is using the ketones, it’ll allow you to burn more energy-efficient fuels for the body, and your brain will consume those.

When you have too many carbs, your body starts to get deprived, and you need to constantly refuel. High-carb diets want you to always have something on hand, but with keto, you don’t need that. That’s because with the ketogenic diet, two factors that are in place that allow you to restrict your mealtimes:

  • Fat takes much longer to burn
  • There is way more fat

If your body runs out of glycogen, which isn’t necessarily a bad thing, it’ll rely on fat, which in turn will allow your brain to have full mental power, which will allow the following:

  • Less mental fog
  • More focus
  • Less distractions

If you want to have a clearer mind, start to consider keto and fasting. When you begin, fast when it’s natural for you, so only eat when you’re hungry. Don’t plan your fastings, but instead, eat when your body tells you to.

Ketogenic Diet, IF, and Fitness

If you want a much deeper break down of the Keto Diet with Meal Plans, Recipes, Exercise and Routines. Click Here Now to Learn More.

Did you know that Keto, IF, and fitness go hand-in-hand? If you have pre and post workout meals, you’ll be able to build muscle, but when you’ve adapted to ketosis, it does something more. There are many benefits to this that you can get including the following:

  • You’ll be able to build metabolic adaptions where you train better in the long run when you’re fasting.
  • You’ll improve muscle synthesis where you have a heightened muscle state when you’re training while fasting and have proper nutrient intake.
  • Your body responds better to post workout meals and in turn will allow for a speedy absorption of nutrients to lead to better results.

Your body will use these fats for more energy, and here are numerous athletes that do it. They will agree with the fact that it’s not going to hurt you if you’re in ketosis and exercise. One thing of note to consider however, is if you are going to do strenuous exercise, to ensure that you’re getting enough protein and fat to keep you full while you fast.

Intermittent Fasting and muscles

It also can change your muscle tone as well. Studies have been done, and when you fast and did resistance train the following happens:

  • You’ll have increase muscle mass
  • You’ll burn more fat
  • You’ll preserve existing muscle

One thing of note, is if you only fast for about 12 hours, it doesn’t do much to your muscle state. If you do fast for about 20 hours with more resistance training and only eating a certain number of calories, it can result in more muscle mass. If you’re overweight or obese however, using this does allow you to lose fat, but it also can result in muscle loss as well.

Also, it’s best not to use longer periods of fasting when you’re trying to use intermittent fasting for muscle gain. If you fast for 24 hours and then gorge yourself for the next three months or so, it actually can cause you to lose a lot of muscle mass. So, keep that in mind if you’re going to be training your muscles while utilizing intermittent fasting. It still can help you build muscle, just be mindful of how much time you fast, especially since it can affect things.

Tips for Intermittent Fasting on Keto

There are a few tips that can really help with this, and it can make a marked difference in your success with both of these means of dieting. It does work, but these tips will allow you to effectively do what you need to do to get the most results from this diet.

  • Don’t do this within the first couple weeks of the ketogenic diet. This is because your body isn’t adapted to it, and you need to make sure that you’re using ketones instead of glucose for energy.
  • Don’t force it. Seriously, start slow. If you can’t handle it right away, start by skipping meals first if you’re not hungry.
  • Listen to your body. It only works if you do this naturally. If you’re not hungry during lunchtime, save the food for dinner. It’s not the end of the world if you’re not hungry.
  • Keep busy when you’re not eating. It’s natural to skip meals and fast if you’re hungry, and if you’re able to stay away from the kitchen and where food is. If you’re wanting to snack but aren’t hungry, have some tea, coffee, or sparkling water.
  • Remember that this won’t fix everything. While you can lose weight, you need to make sure you’re not using it as a quick fix if you have more carbs than usual one day. Do this naturally and don’t deprive yourself.
  • Learn to love bulletproof coffee. This is simply taking in butter and coconut in your coffee. However, remember that this does break fasting, but if you want a fix, have some keto coffee, skip lunch, and then have dinner.

The ketogenic diet, partnered with intermittent fasting, does work, but it’s important to make sure you do it correctly. Also, be forewarned that it might not be for everyone. However, intermittent fasting while on keto can have some amazing benefits. It could completely change your energy levels, keep you feeling great, help with improving the overall state of your body, and who knows, you might end up losing weight. It’s a pretty great means to control what you eat, and if you pair this with the ketogenic diet, it makes it totally possible to stay full, allowing you to feel happier, and way more energized as well.

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The Benefits of The Ketogenic Diet

The Benefits of The Ketogenic Diet

For many, the Ketogenic diet is a marvelous diet that has helped changed many people. What is it though? What are the benefits of it? well, you’re about to find out. This article will give you the lowdown on why people are choosing to go with the ketogenic diet for health reasons, and for overall wellness.

What is the diet?

The diet is simple. It’s a low-carb, high fat diet that’s similar in nature to the Atkins and other diets that specify in lowering your carbs. This one works to drastically reduce your carbohydrate intake, adding fat to it instead. You’ll in turn reach a state called ketosis, and when this happens, you’re burning fat like crazy, turning fat into ketones in the liver, which will give your brain more energy. It also works to reduce your insulin levels, and it’s got many other benefits.

There are different types of ketogenic diets, depending on what you’re going for:

  • Standard ketogenic diet where you have very low carb, moderate protein, and high fat, with the ratios being 75/20/5 respectively
  • Cyclical ketogenic diet where you have higher carb feeds, typically having five keto days and two high carb days
  • Targeted ketogenic where you add carbs when you work out
  • High protein ketogenic diet where you do the standard diet, but take out 15% of the fat and add that to protein, so it’s 60% fat/35% protein/5% carbs respectively

Cyclical and targeted ketogenic diets are what are mostly used in bodybuilding and athletes, but you can use any one of them to help better your life.

How it helps the body

How this helps the body is simple. You’ll be producing two things less often.

  • Glucose
  • Insulin

These two things are actually the main form of energy in most people. But by lowering this, you’re lowering carbs, and will start to use the ketones as a form of energy.

Ketosis, in it of itself, is what the survival state is, but it’s done in a healthy manner and not by starvation. During this, ketones are made, and it uses this energy in order to create a stronger metabolism. You’re not starving yourself, but instead starving the carbohydrates in the body.

But how do you stay full then? That’s where fat comes in. Your body will adapt to using these fats for energy, which in turn will allow you to lose weight, improve your mental health, and also just in general feel great.

But what are the benefits? Well, you’re about to find out, for they’re listed below.

Benefits on the body

The benefits on the body are definitely there, and they are as follows:

  • Weight loss
  • Lowered blood sugar
  • Reducing the risk of diabetes
  • Lowering chances of heart conditions
  • Builds insulin resistance
  • Controls your blood pressure

Probably the biggest benefit is weight loss. Ketosis is using your body fat as energy, and it will also drop your hormone levels as well, literally causing you to only burn fat. That in turn shows that keto has better results than even other diets, especially in comparison to low fat and high carb ones, and it definitely sticks around as well.

With blood sugar, it is naturally lowered cause of what you eat, and if you’re pre-diabetic or already have diabetes, it will lower your insulin resistance, and it better controls your blood sugar as well, which is great.

For blood pressure, it’s been known to lower the bad cholesterol levels that are a part of artery buildup. That is what causes strokes and heart attacks. Low carb high fat diets actually help to better your cholesterol too, and many studies have shown as well that this diet is better than other diets as well.

Finally, it can help with insulin resistance. If you don’t control diabetes, this will build up insulin resistance, causing you to have to take more. This diet will help you lower your insulin levels to a healthy place. Plus, it’s good for just about anyone.

This does marked changes to the body, and without even touching what it does to your energy levels, this proves that the ketogenic diet is one that works.

Benefits on hunger

Hunger and energy are two parts of the same coin, in that if you do the ketogenic diet, your energy levels will drastically change, so that you will take less food to make you feel more energetic. That is because you’re doing the following:

  • Adding fats to your diet
  • Lowering carbs
  • Adding nutritious foods

All three of these things work together, and by adding fats, you won’t be as hungry, which in turn will help you eat less. But, the food you’re putting in your body is good food, so you’ll feel more energized as well throughout the daytime. It also is a very effective way of burning fat, since fat is definitely great fuel. So, you’re feeling your body better energy, which in turn will allow you to have more energy and less hunger.

Fat also makes you feel more satisfied, and you’ll feel longer. This is a very interesting science behind it, and it will certainly help you a lot. If you want more energy, here is how you do it.

Benefits on mood

Your mood can change as well, and some people use this for their improved mental performance. That’s because it does the following:

  • Keeps you more focused
  • Makes your mental state clearer
  • Helps you feel better and happier

Ketones are excellent for the brain. They’re a sort of fuel in it of itself. If you lower your carb intake, it’ll lower those pesky sugar spikes. You’ve experienced those probably, especially if you’re doing great and then, you suddenly feel like garbage and have no energy. That’s because of carbs, and if you increase your intake of fatty acids instead of carbs, you’ll improve your brain function and have lasting benefits.

Benefits on skin and External Beauty

With this diet, it can even help with your external beauty, in that it can enhance it in the following manner:

  • Clearing up acne
  • Smoothing skin
  • Making your skin glow
  • Less skin inflammation

The reason why this is the case, is because there is a possible connection between eating a ton of carbs and more acne, and keto starts to take those carbs out of the body. Carbs are sugars, and you’ve probably heard that sugars can cause acne and skin blemishes.

With this, you’ll have smoother skin naturally, and it’s normal to experience dramatic improvements on your skin and the state of it by doing so. However, if you’re wanting to have even cleaner skin, it might be best as well to pair getting rid of dairy too, but of course, that’s totally optional. You don’t have to leave out dairy if you don’t want to.

What do you Eat?

So what do you eat? Well, it depends on how much dedication you want to put into this. If you restrict your carbs more, you’ll reach ketosis faster. Essentially, you’re limiting your carbs from wheats, starches, or fruits. You want carbs from dairy, nuts, and veggies, and that’s about it. Below are some of the foods to eat and not eat when you’re doing the ketogenic diet, but of course you can adjust it to your food needs as well.

Don’t eat:

  • Sugars, whether natural or processed
  • Tuber veggies, such as potatoes, essentially starchy veggies
  • Fruits that are high in carbs such as apples and oranges
  • Grains of any type, whether processed or natural

What you should eat, is the following:

  • Meat such as fish, lamb, eggs, beef, and poultry
  • Veggies above ground such as broccoli and cauliflower
  • Nuts and seeds such as walnuts and macadamias
  • Leafy greens such as spinach, kale, and swiss chard
  • High fat dairy such as cheeses and high fat cream and butter
  • Avocadoes and berries that are low on the glycemic index
  • Natural sweeteners that are low-carb
  • High fats such as coconut oil, olive oil, saturated fats, and high fat salad dressing

Now, you typically break this down to 70/25/5 respectively, but if you need to adjust to get used to it, do so. But, try to lower your carbs to these levels, since you’ll get better results, and you should definitely work to track your carbs as well.

If you want a much deeper break down of the Keto Diet with Meal Plans, Recipes, Exercise and Routines. Click Here Now to Learn More.

Is it effective?

So is this effective? It can be, but there are a few things to keep in mind to help you reach this in a simpler way, and they are the following:

  • Restrict your carbs and get it to as low as 20 grams a day
  • Restrict your protein if you’re not doing keto for exercise
  • Stop obsessing over fat. You need fat on this diet. If you don’t, you’ll starve and that’ll ruin your metabolism
  • Have small snacks filled with protein throughout the day so you don’t have an insulin spike
  • Get some exercise in to help regulate blood sugar and weight
  • Drink water, especially a gallon or so a day
  • Add supplements as needed to the diet. This can help you optimize everything

The nice thing about this, is that if you simply follow the directions of what it says, you’ll be able to reach ketosis. It’s not some sort of strange or gimmicky diet, but rather it’s simple, effective, and it does yield results.

 

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VIRILITY EX Review. Can You Become a New Man?

Is Virility Ex the way to becoming a better man for those who need a little help or just want superhuman prowess.

For many of us, we always wonder if we “measure up” in the bedroom. I did wonder this as well. As someone who’s always been self-conscious of this, it’s been quite hard for me to accept that my size was right. I always wondered if my size mattered, and if a woman was actually enjoying this.

I stumbled upon the Virility EX Natural Male Enhancement supplement with a sort of wary look. I’ve heard about this before, but I never really knew for sure if this would work for me or not. Hence, why I never tried it. But, I decided to go for it this time around, and honestly, it was probably one of the best decisions I’ve ever made, and it changed my life. How do you ask? Well, here’s my review on it, and why I say it’s the best natural male enhancement supplement out there.

Ingredients that Work!

The biggest thing that I noticed, is that it works, and that’s because it’s made with natural ingredients that do work. All too often, you go to those products where they’ll say that it works, but you don’t get a full display of what ingredients are in there. Fortunately, this site tells you.

I immediately knew what was in it, and that included a large dosage of various compounds that are needed to help make a man’s sexual health the best that it can be. There are a few ingredients in this that are lacking in a lot of our diets, hence why it works wonders. Some of the chemicals include Korean ginseng, selenium, saw palmetto, and even beta sitosterol, which in turn work together in order to help with natural male enhancement. I researched a bit more on these ingredients as well to get a feel for it, and from there I realized that these chemicals work perfectly to help you get the best enhancement possible.

So, what do all of these chemicals do when they’re put together? Well, they actually focus on one focal part, and that is something that many other products don’t tackle: working to pump proper blood flow to your penis. Obviously, when you get an erection, blood is there, but how it works is that there are two tubular areas called the corpora cavernosa, which when aroused they secret a substance, and from there it causes some cells to release nitric oxide. This in turn will increase blood flow in the body, since it is a vasodilating agent. When it becomes engorged with blood, it gets longer. These supplements help to dilate the vessels in order to push blood to where it needs to go, so you can maintain an erection that is harder and stronger. This supplement also encourages more testosterone production as well, improving your sexual performance.

Now, I didn’t expect it to work so fast, but it did, and the best part was I didn’t feel any side effects either. It was pretty standard, and I actually felt good as well. It’s all natural too, so you don’t have to worry at all about any of the possible side effects that might be in other products.

Side Effects of this

The thing is, I didn’t feel side effects when I first used this. I really didn’t feel anything, but I didn’t take it with other medications. However, I do suggest that you talk to your doctor before taking this, because with anything, it could negatively affect your body, and also affect the efficacy of the product. You should also talk to your doctor and hold off on getting this if you have a pre-existing heart condition, such as heart disease.

However, one side effect that I did like is that it will boost your testosterone. Boosting my testosterone changed me drastically. In the past, I was always kind of lethargic, feeling like I wasn’t going anywhere, and often, I felt kind of apathetic. But, this changed my mood. Sure, I was having much more sex, and my woman was pleased, but it was also improving my overall mood. It’s magical, since it can ultimately improve the way that you approach life.

Male enhancement

And boy did it do that. I realized that my energy levels skyrocketed because of this. In the past, I never really felt so accomplished, so ready to take on the world and do it with a smile, but with this product, I realized that I was getting out, doing more, and feeling like a new man. That’s right, I totally felt like a new man, and I was not only accomplishing my sexual goals, but I was also accomplishing my personal goals as well, which thereby turned me into a much better person as a result of everything. I definitely like the fact that this changed me for the better, and not just in the bedroom.

Also if need an actual personal coach for your Penis Enhancement Click Here for your One to One coaching.

It Changed My sex life

That’s right, it actually changed my sex life. How did it do that?

Well, in the past I was always super self-conscious about the size of my erection. I had a decent one, but I always wanted to be bigger, fuller, and more satisfying erection. I actually saw a huge difference in this right away, and this supplement also changed how I viewed myself as well. This supplement also came with a program that told me exactly how I could have a larger erection, and it actually resulted in lasting one.

For one, I have a much more stamina. I had troubles with stamina in the past, including a little bit of erectile dysfunction. It wasn’t anything too crazy, but occasionally, I would get really anxious about how I performed, or how I looked, and in turn, this would cause problems. My partner understood, but I always felt bad. However, with this supplement, I realized that I lasted a whole lot longer, and not only that, my erectile dysfunction went away. It was probably more psychological than anything, but, it made a huge difference, since it made me feel a lot better as well.

Plus, I was lasting longer, and I never had to worry about ejaculating prematurely. I did worry about that occasionally, which in turn did mess up my performance, but with this, I felt like I could take on the world and that I could give my partner the pleasure that I’ve wanted to give them. Plus, not only that, I felt like I was way bigger as well which my partner could attest to as well. I did look bigger, but I also felt better, probably because this gave me the confidence that I needed. I felt like a new man, and I was happy with it.

With all of this, it’s changed my sex life. Some might say that size isn’t everything, but it’s not just on the woman’s part, but on the man’s as well. From this alone, I learned that size does affect how you feel in general about yourself, and the confidence it can give you. While I won’t say that it’s everything, for me it made a huge difference, because not only did this make my penis larger, but it also made me feel powerful and way more confident in the bedroom. It changes your outlook on your sexual prowess as well, making you feel better than ever before.

All that it Did for Me

For me, this product did more than just help with my sex life, but it is something that’s been long-lasting for me as well. I’ve been using this for a while, and it has achieved some lasting results for myself, and for others as well.

I was worried initially when I looked at the ingredients on this. I didn’t want to put any chemicals that I didn’t know about in my body. However, this all-natural product is clinically-tested, and it also is all-natural. That means, that these herbs and extracts are going to naturally improve your sexual potency, which makes you better in the bedroom. And that certainly happened. I felt naturally better. I didn’t feel like I was run-down anymore, and I felt almost like I could feel the energy whenever I took this. It definitely was worth the money, and I am happy to have this natural product at my disposal.

Now, the nice thing about this as well, is that it doesn’t hurt. For many men, myself included, we’ve probably gone to other means to increase our penis size, such as penis pumps, penis extenders, and other questionable means to make our penis larger. Now, I’ve used a penis pump before, and really the only thing that I got out of it, was a boatload of pain. But, I didn’t feel pain when I took this supplement. Rather, I felt more energized, happier, and I felt like my performance as a man was a lot better from that point forward. I looked forward to taking my supplements, and I wasn’t dreading it like how I did with a penis pump. So, if you’re sick of using these “solutions” to penis size that really aren’t solutions at all, then this is for you. Plus, penis pumps aren’t really all that safe, and extending your penis like that isn’t fun at all. Would you rather have a means to improve your performance that didn’t hurt? Or one that didn’t make you cringe thinking about it? Well, this product is painless, and effective.

Plus, unlike other programs for natural male enhancement, this gives you something more. Usually, what they do in other programs is they just give you the supplement and that’s it, but there are even natural penis exercises that you can try, and various dietary guidelines in order to maximize performance both in the bedroom and also in terms of penis size. For many men, they don’t even realize that some of the things that they eat affect the overall size and performance of your penis. However, what I learned from this, is that what you eat and do does affect your penis size. From this, I began to work on various exercises along with eating the right foods while taking these pills. It’s safe to say that these do complement one another, and it really did change the way my performance was overall. I felt even better than I have ever before, and I’m so happy that this totally worked.

So yes, my results were real. It definitely changed the way my erection was, in that it lasted longer, was harder quicker, and I even had an increase in size. My partner loved it, which made me feel even better as well.

Plus, it comes in a discreet box. For some people, this might not matter all that much, but for me, I was a little bit embarrassed initially. Because of how discreet it was,  I was able to get the box, get my supplements, and put them to work without any questions.

Final Words

If you’re a man that is looking to increase your penis size, or just improve your overall performance, then this is definitely the way to go. I’ve had proven results from this, and my partner loves it too.

Some say size doesn’t matter, but for some men, improving this factor does change the way your overall outlook on your sex life is. If you want to change this, in whatever way best fits you, then do yourself a favor and do so. Don’t be afraid to try this, for you can even get it as a free trial. That way, you’ll know for sure if it’s for you. It even comes with free gifts, which I enjoyed, and it helped me as a man improve my overall performance, and my overall life.

Remember, it can do the following and so much more:

  • Increase your penis size
  • Improve your performance
  • Give you the confidence you need

It did it for me, so it’ll do it for you.

For more information on this, you can check it out and start your free trial here at http://www.virilityex.com/. Natural male enhancement is only a click away.

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Intermittent Fasting the Path to Better Health and Fat Loss

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The Benefits of Intermittent Fasting

Many of us struggle with weight loss, and there are oftentimes many cases where we are looking for a solution. One of these is intermittent fasting. What is it though? Is it really that beneficial? Is fasting really the option that you should choose for weight loss and health? Well, you’re about to find out, as this article will explore into greater detail just what intermittent fasting is and why it might be super beneficial for your own personal health.

What is Intermittent Fasting?

You’ve actually probably done this before and you just never really thought much on it. Think about the time from your last meal of one day to the first meal of the next day. Let’s say that you eat at 6 pm and then you eat breakfast the next day at 8 AM, or whatever it might be. You’re actually fasting for 12 hours and feeding for about 12 hours. This might seem complicated, but it’s actually something that you do. It’s nothing new, where you don’t eat for a period of time.

Often, intermittent fasting involves not eating for about 16 of those hours, and then feeding for about 8 of them. Within those 8 hours, your body will get all of the nourishment that it needs, and then for the next 16, it will then let it digest and be used as fuel for the body.

There are lots of benefits, and for most people, they’re already doing this sort of thing. Typically, unless you’re eating all the time, you do this to a degree. Some people do fast for longer in some cases, such as about 20-24 hours without food or feel the benefits. You can exercise while doing this, and it is important that you follow some sort of exercise routine in this, since it will change the way your energy balances, and it can make a difference in your life.

Here is the Famous Eat Stop Eat And More by Brad Pilon Click Here.

Now, if you do this, don’t think you’re going to spend your feeding times pigging out on foods that are high in carbs and low in nutrition. That’s really the opposite of what you want to do. What you want to eat instead, are those foods that are high in fat, nutrients, and essentially give you everything that you need in order to be successful with this. You need to make sure you’re feeding your body before you begin with this, since all too often, it is assumed that you can eat whatever you want. That isn’t the case, but instead, you should have a diet that is fitting for yourself, and one that best includes everything that you need in order to have your body go through the motions of each day. After all, if you don’t do this, then chances are, you’re going to end up hungry later on, and then the diet will go out the window.

So now that we’ve explored what it is, let’s discuss how this can be beneficial to your overall health.

The Changes in body Composition

There are many different benefits to this, and it can even change the composition of the body. One of the biggest ones is that it changes the way the genes, hormones, and cellular function happen in the body. Typically, these processes are done to make the body fat more accessible to others. It will change your insulin levels by dropping it, which makes fat burning easier. It will change the growth hormone by making it increase by as much as five times the normal amount, which leads to more fat burning, muscle gains, and other benefits. It will make the cellular processes occur in a much faster and more accessible rate, and you’ll be able to remove the waste material from these cells, and finally, it will change the gene expression in your body, which actually can increase your lifespan and even prevent you from getting diseases. That’s right, your body composition will change because of this, and that’s something that you should consider.

Now, naturally, when you do this, you need to make sure that you’re giving the body the nutrients that it needs. The last thing that you need is to starve the body and not give it food to replenish itself with. That is the problem with this, since all too often, it can be a huge issue for those that don’t follow a routine. Do make sure that you do, for it can make a difference between this working, and this not working out for you.

Intermittent Fasting and Weight Loss

Now, probably the most widespread use of this diet is in order to make you lose weight. Now, some people are not wise with the way they use a diet, and instead, they try to starve the body in order to make it lose weight. That’s not what this is.

Rather, it’s actually a means where you eat fewer meals, eating more during these meals, and later on, it actually balances out, allowing you to take in fewer calories. It will in turn allow you to have faster and better weight loss.

Now, as we said before, the body composition changes. Your insulin levels change and lower, your growth hormone levels increase, and you will increase the amounts of norepinephrine, which will improve how your body breaks down fat and uses it for energy.

Now, how does this affect how much energy you’re using? Well, your metabolic rate increases from anywhere from 3-14%. That’s right, with this alone you’ll be burning so many more calories, and it definitely is something that you should try.

Now, it does work as both a way to increase your metabolic rate, and also to help get rid of the foods that you shouldn’t eat. Often as well, it reduces the intake of calories, and it can cause weight loss over the span of as little as 3 weeks. It can cause an 8% increase of weight loss alone after about 6 months. Now, this is just from the fasting alone, not even taking into account exercising as well. Think about that, it’s pretty huge, and it’s something that can ultimately change the state of your life, and in turn, you’ll be able to get to your goal weight so much faster.

Overall, it’s imperative that you follow the diet regimen to a T because in all honesty, it can be a bit of a problem if you do this incorrectly. You don’t want to put your body into starvation mode, but instead, you want to give your body the nutrition that it needs, while also reducing the amount of meals that you have and increasing your metabolic rate.

Lowering Type 2 Diabetes

Now, type 2 diabetes is one of the most common ailments to affect people in this day and age. It is something that is growing increasingly more common, especially in the last 20 or so years. It definitely isn’t something you want to have, because it’s a lifelong condition, and it causes a whole slew of other issues as well.

Now, anything that reduces the resistance of insulin actually will also help you lower your blood sugar levels. Your insulin will lower over time, since you won’t need to worry as much about it. Now, this in turn will allow you to protect yourself against this form of diabetes.

Intermittent fasting is actually one of the best means to heavily decrease your insulin resistance and also lower your blood sugar levels, which in turn will allow you to have a much higher chance of not getting this. Now, how much does this get lowered? Well, some studies have said minimally about 3%, but in some other cases, it can be reduced by over 30%, which is pretty great.

It is something that can dramatically change your kidney composition as well. Intermittent fasting helps to protect this, and since the kidneys are one of the most hard-hit areas when it comes to complications resulting from this, it’s definitely important to consider. It’s also important to realize that this is protective against those that are at risk for this as well, so it’s not just for those that have this, but it’s also for those that are at risk for it. Plus, even if you aren’t at risk for this, it will allow you to further protect yourself as well.

One thing to be cautious about however, is that it might be different based on gender. You should always talk to your doctor before doing this, since in some cases it can dramatically worsen blood sugar, but if your doctor says it’s all good, then you should be fine.

Reducing Inflammation

One thing that many people don’t think about is inflammation. Inflammation that actually happens a lot more than you think, and while some inflammation is good for the body, if you have chronic inflammation, it can cause a lot of problems.

Now, this is often seen as oxidative stress. Oxidative stress is something that can put you at a much higher risk for chronic diseases. Why is that? Well, you’ve got free radicals that are made because of this. You might’ve heard of free radicals being the cause of cancer and aging, but it’s more than just that, it directly targets the important molecules that you need in your body, including your own DNA and protein, and it will damage them, sometimes permanently. This is where cancer forms, and it’s how many different chronic issues begin to come about.

However, despite the risk for this, there are studies that so that it can increase the resistance to oxidative stress, allowing you to fight inflammation.

Better the Nervous system

Finally, intermittent fasting is really good for your brain and the overall neural health. Why is that? Well, it actually can work with the metabolic factors discussed before. Plus, if you’re lowering oxidative stress, inflammation, blood sugar levels, and insulin resistance, it will in turn allow your brain to function better, and the nervous system to act better. It’ll allow your nerve cells to grow as well, which has a whole lot of benefits in terms of brain function and success.

It also will increase a certain brain hormone that is called brain-derived neurotrophic factor, and this is something that is pretty important. For many that have depression, typically it’s because of a lack of this hormone, and other brain problems have a lack of this at the root as well. By intermittent fasting, it will end up improving your overall brain health, and it can help protect against brain damage.

The bottom line

Intermittent fasting is great for you, and it can protect against the following, and help your body, especially if it’s done right:

  • Heart disease
  • Strokes
  • Kidney problems
  • Brain degradation
  • Obesity
  • Metabolic issues
  • Cancer
  • Aging
  • Inflammatory disease
  • Alzheimer’s
  • Death

All of these are attributed to it, and with all of these various protections put in, you can actually dramatically increase your life span. Think about it, with the way you’re taking care of your body, and the different foods that you’re eating, cutting out junk food and not feeding all the time, you’re preparing your body for the best it can be. That means that you can totally extend the length of your life, and in some cases, it can be dramatic, so it is worth a shot.

With all of this though, do consult your doctor before you try it. it’s important that you don’t jump into this right away without seeing a doctor, or getting a plan together, because often, this is something that people tend to jump head-first into, and that’s not fun. Instead, you should prepare your body, and your diet, for this, since the best way to do this is to make sure that you’re getting enough nutrition to keep the body and its processes going, but also not eating all the time as well.

And if you want a more detail breakdown with a laid out diet for you, Click Here.

 

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Type II Diabetes Breakthrough

New Amazing Diabetes Breakthrough to Help Cure Type II Diabetes

Diabetes is a serious medical condition that affects millions of Americans. Over 29 million Americans suffer from diabetes, that is one of every 11 people. One in four people who have diabetes don’t even know it, and a whopping 86 million people are prediabetic. It is a silent killer and if left untreated can cause serious health complications which include heart disease, stroke, blindness, kidney failure, and even death. As you can see diabetes is no joke.

The good news is Type II diabetes can be controlled. I have found a new program which helps diabetics achieve their blood sugar goals without drugs. I had to write about it so that you and your loved ones can discover this revolutionary program for yourselves. Before we talk about the program, let’s go over the basics so you understand what diabetes is and what it does to your body.

What is Type II Diabetes?

Your body needs the hormone insulin to turn the sugar you eat into energy your body can use. Your pancreas produces insulin in your body to turn the sugar you eat into energy for your cells to use. People with Type I diabetes do not produce insulin, or don’t produce enough insulin to metabolize sugar.

People with Type II diabetes produce insulin, but their bodies can’t use it. This is called insulin resistance. Your pancreas tries to compensate by producing extra insulin, but over time it can’t keep up with the demands and produce enough to keep your blood sugar levels normal.

As your blood sugar rises (hypoglycemia) you may experience these symptoms:

  • Frequent urination
  • Increased thirst
  • Increased hunger even after you eat
  • Unexplained weight loss
  • Fatigue
  • Headaches
  • Blurred vision
  • Slow healing cuts or sores
  • Frequent yeast infections
  • Sweet smelling breath
  • Loss of consciousness

These are just a few of the symptoms of Type II diabetes. Diabetes manifests over time and you may experience symptoms and not even realize why which is one reason it is such a serious medical condition.

How Type II Diabetes Puts Your Body at Risk

Type II diabetes puts you at risk for several health complications.

Kidney Damage

Your kidneys are very susceptible to damage from diabetes. Your kidneys filter your blood and remove waste and impurities. If you have elevated protein levels in your urine, this could be a sign your kidneys are not working properly. This is known as diabetic nephropathy. Approximately 180,000 people with Type II diabetes suffer from some stage of kidney damage.

Diabetes damages the small structures which filter waste called nephrons. Our kidneys have millions of nephrons. Diabetes can damage and scar these nephrons causing a protein called albumin to enter your urine. Your doctor measures the level of albumin in your urine to gauge how well your kidneys are working. Kidney damage comes on slowly and usually does not present symptoms until it has progressed to Stage 3 or Stage 4. If detected and treated early, the disease can be stopped or even reversed.

Circulatory System Damage

Diabetes puts you at greater risk for high blood pressure. This puts a strain on your heart. High blood sugar levels may lead to the formation of fatty deposits in your blood vessel walls. Over time this can restrict blood flow and lead to a hardening of the blood vessels, atherosclerosis. According to the National Institute of Diabetes and Digestive and Kidney Diseases, diabetes also doubles your risk for a heart attack and stroke.

System Wide Damage

An increased risk for kidney and circulatory damage are only two complications which can arise from diabetes. Some of the other risks include erectile dysfunction, skin conditions, nerve damage, and peripheral neuropathy. Peripheral neuropathy can affect your hands and your feet. It is a painful tingling sensation caused by nerve damage.

Here’s the Good News

Okay, enough doom and gloom. I am here to tell you about a revolutionary program that will reverse and control the effects of diabetes all without medications or insulin injections. A program which is all natural and has been proven to give many people relief from the complications and restrictions of Type II diabetes. Now, be clear this is for Type II diabetes, not Type I. Type I diabetics are insulin dependent and should NOT stop taking their insulin.

That being said, if you have Type II diabetes or know of someone who does, I’m here to review and share information about a proven method of controlling blood sugar levels and keeping them at a healthy level. Several of my friends have used this program to control their blood sugar levels and live healthy vibrant lives.

The Root Cause of Diabetes Type II

Recently the researchers at the University of California San Diego made a shocking discovery. They discovered that an inflammation molecule known as LTB4 was responsible for insulin resistance, the hallmark of Type II diabetes. Inflammation is the root cause of Type II diabetes. This is why insulin and oral medications can’t cure or reverse the effects of diabetes. They don’t treat the root cause.

Drugs and medications only treat the symptoms, not the cause. Only by treating inflammation can you counteract the effects of Type II diabetes and gain control over your blood sugar levels.

The Answer

I was shocked at how simple the answer truly is. In the book, The 7 Steps to Health and the Big Diabetes Lie, Max Sidorov and a group of medical doctors lead you through the steps you need to reduce inflammation in your body and be on the road to relief. No drugs, no weird foods, no stressful exercise regiments, just cold hard facts you can use.

This book is easy to read and understand and it presents information anyone can use to improve their health and get off the pharmaceutical merry go round. I don’t want to sound like a commercial, that is not my intention. It’s just I’m so excited by this program I get a bit carried away. The difference I’ve seen in people’s lives is just amazing and I want you to experience this change, too. 

Find Foods in the Grocery Store to Reduce Inflammation

By eating regular foods found in any corner grocer, you can reduce inflammation and be on your way to controlling Type II diabetes. The 7 Steps to Health and the Big Diabetes Lie shows you which foods and the correct portions are effective in combating diabetes. You will lower your cholesterol, blood sugar, blood pressure, and reduce inflammation in your body.

You will learn nutrition tricks used by a Norwegian doctor to help his patients come completely off insulin and oral medications. The diet outlined in this book has been proven to be twice as effective as the diet recommended for diabetics by the American Diabetes Association.

Real Results

Using the step by step solution shared in this book 96 percent of patients ended their need for insulin medication in a study by University of Kentucky and the Veterans Affairs Medical Center.

Safely lower your cholesterol by 25 to 39 percent without the use of prescription drugs. See why you are always hungry and the simple step to do away with your food cravings.

Learn how high fructose corn syrup is ruining your health and why you need to cut it out of your diet for good.

Learn how pharmaceutical companies skew research results in order to sell more prescriptions. For example, using young people and then selling to older patients.

Did you know margarine really isn’t a healthy alternative to butter? Margarine is full of carcinogenic synthetic ingredients.

A popular sweetener commonly used in processed foods promotes inflammation in your body and contributes to non-alcoholic fatty liver disease. Also learn how diet sodas and other diet products cause weight gain and blood sugar spikes, and how meal replacement and protein bars are not a healthy choice.

Find out what spice you probably already have in your cupboard can increase sugar metabolism by an amazing 20-fold.

Real People Tell Their Story

All this and more is shared in The 7 Steps to Health and the Big Diabetes Lie. Seriously, you need to get this book. Don’t take my word for it, here are some testimonies from real people who have used this book to reverse Type II diabetes and its effects on the body.

I am a type  2 diabetic, who also has high cholesterol. I have tried several medications  (for both my diabetes and my high cholesterol) but just hated the side effects.  I found this site while searching for alternative treatments. After changing my lifestyle quite a bit and  doing everything in the book for nearly 3 months, I had my annual checkup. I  did not say a word to my doctor about what I had been taking. When the lab  results came back, he personally called me and I could tell that was obviously  very excited. He asked me What the heck I had been doing because my  glucose reading had gone down 32 points and my cholesterol profile had  significantly improved as well.  You’ve  made a believer out of me and my doctor. Thank you so much!

 I am a 45 year old woman and was recently diagnosed as being a borderline diabetic. I knew something was wrong because, I have always been healthy my whole life, but of late began feeling exhausted all the time. My doctor prescribed some medication, but before filling it I decided to do some research on the internet which led me to the 7 Steps to Health. After reading your ebook and applying the methods, my skepticism turned to 100% belief. I noticed that my energy levels increased significantly and I felt more rested in the morning, my symptoms started going away and I was even losing weight. I am very happy to tell you that I have been feeling better than I have felt in years and my doctor informed me that he will be taking me off my prescriptions if I keep this up. This book is a godsend.    -Sherry 

I have totally changed my eating habits as outlined in the 7 Steps to Health and am totally amazed at the results I have gotten, in such a short period of time. My blood sugar has averaged 103 over the past two weeks compared to the 160 I was averaging before. This is far better than I was expecting, particularly so soon.  As you can imagine, I am delighted. – Alice

 I have been doing the 7 Steps to Health for 3 weeks now, and have noticed a significant improvement. I feel better than I have in years. My average glucose readings have gone from 12.5 – 16 mmol/L to 6 – 8.5 mmol/L. Obviously, I am quite pleased with the results so far. I have tried several other products advertised on the internet but they did not work like this, not even close. Thanks for showing us the path Max! – Donna 

I’ve been Diabetic for nearly a decade. My doctors prescribed me on Glucophage which I was taking 3 times a day to keep me between 140 and 175 points all day. After starting with 7 Steps to Health, I noticed that I was able to reduce the Glucophage to just 2 times a day and keep my sugar stabilized below 140 all day. By the end of   my first month of all these nutrition interventions, I was able to reduce the Glucophage to 1 time per day and stay stable at 109-115. My doctor is happy. I’ve been following the 7 Steps to Health for 6 months now and I am stable around 90! My doctor was so impressed that he took me off the Glucophage completely. Thank you so much! Everyone should know about this wonderful ebook! God Bless. – Gary

The Bottom Line

If you are ready to get off the pharmaceutical bandwagon and control your Type II diabetes without insulin or prescription drugs you have to order The 7 Steps to Health and the Big Diabetes Lie ebook. I highly recommend it. What I like most about the program is you can change your life by eating foods you find in the grocery store and using certain spices and supplements. What could be easier? Are you ready to take control of your diabetes and live a full healthy life? I know you are, and The 7 Steps to Health and the Big Diabetes Lie is your key to success.

So if you want your life back and cure your diabetes click here.

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Why Sugar is Bad for You

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Sugar is not your Friend but your Deadly Enemy

No doubt you already know sugar contains a lot of calories, but did you know too much sugar in your diet can have detrimental effects on your health? Many people don’t realize how much sugar they consume since added sugar is in almost all prepared food products including ones from the store and foods you order when you dine out.

You May Be Consuming More Sugar Than You Realize

One of the problems with sugar is that it is high in calories yet offers no nutritional value. One teaspoon of granulated white sugar contains 16 calories. That may not sound like much, but consider most 12 ounce sodas contain 13 teaspoons of sugar. That translates to 208 calories from sugar in a 12 ounce soda.

How many sodas do you drink per day? A recent study showed the average American drinks 2.6 servings of soda each day. If each serving is 12 ounces that comes to almost 541 calories just from soda. For a woman who eats 2,000 calories per day and drinks two sodas per day, over 20 percent of her calorie intake is from just the sugar in the sodas she drinks.

And that’s not counting the sugar in coffee, on cereal, and sugar in the food we eat. Hidden sugar can be found in BBQ sauce, ketchup, pasta sauce, and many other processed foods. In fact, the average American eats a whopping 66 pounds of sugar each year! As you can see the average diet contains a lot of sugar.

It’s Not Just Table Sugar

While it’s easy to keep track of how much sugar you put in your coffee and on your cereal, sugar comes in many forms. Sugar goes by many names.

  • Corn sweetener
  • Corn syrup
  • Dextrose
  • Fructose
  • Fruit juice concentrates
  • Glucose
  • High fructose corn syrup
  • Invert sugar
  • Lactose
  • Maltose
  • Malt syrup
  • Raw sugar
  • Sucrose
  • Sugar syrup
  • Cane crystals
  • Cane sugar
  • Crystalline fructose
  • Evaporated cane juice
  • Corn syrup solids
  • Malt syrup
  • Other ingredients

This list is not a complete list of names sugar goes by. One thing to look for when looking for hidden sugar is any ingredient which ends in the suffix “ose”. This is usually a form of sugar. Manufacturers add sugar to foods to make them taste better and to appeal to our palette. Always read the list of ingredients on the foods you buy and look for the many names of sugar. 

What Sugar Does to Your Body

Sugar enters your bloodstream through your digestive tract. But first your body needs to break it down into two types of sugar; glucose and fructose. Sucrose is in every cell of your body and if our diet doesn’t provide it our bodies produce it, but fructose can only be metabolized by your liver.

Fatty Liver

The liver stores the fructose in the form of glycogen. If you eat too much fructose (fresh fruits and vegetables don’t count) the liver converts the glycogen to fat. This can lead to a fatty liver, Non-Alcoholic Fatty Liver Disease (NAFLD), and many serious health issues.

Insulin Resistance

Another serious health issue caused by the consumption of excessive amounts of sugar is insulin resistance. The body uses the hormone insulin to metabolize glucose. Insulin enables the cells to burn glucose for energy. Studies have shown consuming sugar is associated with insulin resistance. If your body is resistant to insulin it can lead to serious health conditions including cardiovascular disease, obesity, metabolic syndrome, and especially type II diabetes.

Type II Diabetes

Type I diabetes, which usually presents in childhood, prevents the body from producing insulin. People with Type I diabetes must take insulin each day to survive.

Type II diabetes occurs when the body can’t use the insulin it produces. The cells become resistant to insulin and cannot process the sugar you eat. This causes the sugar in your blood to rise and puts you at risk for the complications of Type II diabetes. According to the Journal of the American Medical Association (JAMA), people who consume sugar-sweetened drinks have an 83 percent greater chance of developing Type II diabetes than those who do not.

The good news is Type II diabetes can sometimes be controlled by diet and exercise. Eating a healthy diet and limiting sugar combined with an exercise program counteracts the effects of Type II diabetes in some people.

Sugar is Highly Addictive

Sugar can be addictive because when you eat it the brain releases dopamine in the pleasure center of the brain making you feel good. You consume more sugar looking for that “sugar high” much like a drug addict looking for the high from drugs. Junk foods and foods high in sugar cause a massive dopamine dump. If you are susceptible to addiction, this can be bad news and lead to a sugar addiction. While everything in moderation is a good mantra, for some of us abstinence is the only answer.

Sugar Adds to the Obesity Epidemic

Added sugar is nothing but empty calories. Unlike the natural sugars found in fruit and other natural foods, it only adds calories to your diet. Your body only needs a certain number of calories to maintain your weight. Any more and it is stored as fat. If you consume a lot of sugar your body won’t need all the calories and will begin to store it as fat. According to a recent paper published by Dr. David S. Ludwig, MDa., Karen E. Peterson ScDb., and Steven L. Gortmaker PhDc published in the Lancet, sugar is the number one cause of obesity in children and adults. Obesity puts you at greater risk for heart disease, high blood pressure, certain types of cancer, and stroke.

Healthy Choices

Sugar can lead to many health issues, but you can make better choices and lead a healthier lifestyle. Fresh fruits are always an excellent choice. Your body can use the fructose found in fresh fruit and it does no lead to a fatty liver. Fresh vegetables and lean meats and dairy as well as whole grains round out a healthy diet and lower your risks from consuming too much sugar.

 

 

 

 

 

 

And if its too late for you and you are already inflicted with Diabetes here is a program to right the ship. Click Here.

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How to Perform the Perfect Squat

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How to Perform the Perfect Squat

 

Do you have squats in your regular exercise program? If not, you should. Squats not only strengthen your legs and hamstrings, but they tone up your butt and strengthen the entire body. When done properly they are one of the most effective exercises you can do. Squats are known as functional exercises. Functional exercises are used in everyday life. This means as you do them, they become easier and can help you from injury as you age.

You already preform squats during a normal day, much more than you think. Every time you go to the bathroom, get up and down from a chair, or pick something up off the floor you are doing a squat. If you add five to 10 squats each day to your exercise program, you will see a marked difference in your strength and stamina. Plus, your hind end will start to look firmer and lifted – how’s that for a benefit?

 

Benefits of Squats

Squats promote balance and mobility and help you complete your daily activities.Squats offer many benefits and should be a part of your everyday exercise program. Not only do they strengthen your legs, but they build muscle thorough your entire body by catalyzing an anabolic environment. Here are some more important benefits of doing squats:

  • Squats are one of the most efficient ways to burn more fat and calories while developing muscle. When done properly squats trigger the release of the human growth hormone and testosterone which are needed for muscle growth and improve strength. According to Dr. Mercola, New York Times Best Selling Author and fitness expert, for every pound of muscle you gain, you burn an extra 50 to 70 calories per day. If you gain only 10 pound of muscle this translates into you burning 500 to 700 more calories per day.
  • Since squats are a functional exercise, they help you perform everyday tasks with ease. Instead of just being able to operate gym equipment more efficiently, squats help strengthen your upper and lower body making everyday tasks easier.
  • Although there is a long-held belief squats damage your knees, recent research shows when done correctly they can help improve the strength and stability of the connective tissue in your knees.
  • Squats strengthen your ligaments, muscles, and connective tissues. This helps improve your flexibility and balance which helps to prevent injury and increase your range of motion.
  • Squats work several muscles and they are a good activity for tightening and toning your abs, behind, and legs. They also build your muscles which participate in the regulation of lipid metabolism, glucose, and insulin sensitivity. This helps to protect you from diabetes, cardiovascular disease, and obesity.

As you can see, squats offer you many important benefits. But before you can reap these benefits you need to know how to perform them properly.

How to Perform Squats Correctly

Squats target several muscles. These include the quadriceps (the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius) on the top of your thighs, the glutes (the gluteus maximus, medius and minimus), the adductors (magnus, longus, brevis, and gracilis), the calves, the hamstrings, hip flexors, and the rectus abdominis and obliques. To get the most from squats and prevent injury, it is important that use the correct form when exercising.

  1. Warm up
  2. Stand with your feet shoulder width apart.
  3. Keep your knees centered over your feet and your back in a neutral position. Your toes should be pointed forward and your stomach sucked in to activate your core.
  4. Breathe in and slowly lower yourself down by bending your knees, hips, and ankles until you are at a 90-degree angle to the floor.
  5. Breathe out and slowly push up with your legs and return to a standing position.
  6. Repeat 15 to 20 times for two to three sets for beginners two or three times a week.

Remember to inhale on your way down and to exhale on your way back up. You may use the “smell the roses, blow out the candles” method of breathing. Inhale deeply through your nose and then exhale through pursed lips. This is a very effective way to provide oxygen to your body.

Keep your toes pointed forward. Don’t let them drift to the sides. This gives you a very stable base and keeps your legs and back in proper alignment. Engage your abs and don’t use your hands to help you go up or down. Keep your back straight and don’t let your chest drop to your knees or thighs.

Final Tips

Exercise does more than strengthen your muscles. It plays a part in disease reduction, optimal emotional, mental, and physical health, and longevity. Researches report exercise may reduce the risk of approximately two dozen health conditions. These include heart disease, type 2 diabetes, cancer, dementia, depression, and stroke. It also helps to slow down aging by stimulating the regeneration of the energy producing mitochondria present in every cell of your body. Talk about a real life fountain of youth!

When added to your exercise program and a healthy diet and lifestyle, squats offer many health benefits. Squats give you fast results. You will see and feel firmer legs, abs, and buttocks by just adding a few reps of squats to your workout two to three days a week. In comparison to other exercises, squats are easy to do and offer a lot of benefits and real workout results.In order to get the most benefits from exercise maintain a well balanced fitness program which include strength training, stretching, aerobics, and high-intensity interval training. If you are a beginner limit your squats to two or three times a week so your body can take advantage of recovery time and build muscle. Listen to your body, and use squats to strengthen not only your legs and lift your butt, but strengthen your entire body.

And here is our favorite program to fix those Tight Hips

 

 

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