Category Archives: Exercise

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.

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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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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.

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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 Natural male enhancement is only a click away.


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




Fix Your Hip Flexors Fix Your Health

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Did you give up on having better health, better range of motion, less pain in your life and better performance all around in all aspects of your life?

I have found a revolutionary way to have more energy, less pain, get a better night’s sleep, and improve my sexual health. I had to share it with you. In this blog I will be reviewing an all-natural drug free method of unlocking your hip flexors for immediate relief using a sequential flow of exercises.

What do your hip flexors have to do with anything? When they tighten they affect your entire body and well-being. When you unlock your hip flexors you instantly start to feel better.

The hip flexors are the engine through which your body moves. Our hip flexors control our ability to sit and stand, control balance and the ability to twist, bend, reach, step, and walk.

Our hip flexors (psoas) are part of the muscle mass called the iliopsoas. The muscle is attached to the vertebrae of the lower spine, moves through the pelvis and is connected to the tendon at the top of the femur. It sits deep the pelvis. The psoas is the only muscle which connects the upper and lower body, and it is connected to the diaphragm and is connected to our breathing. It also sits upon all of our major organs.  

Let me tell you my story.  I worked in retail for almost 20 years so I was up on my feet all day and very active. Then I went to work at an office job and it wasn’t long that I began to experience back and leg pain. One day I bent down to pick up a little piece of paper and something moved in my lower back and that is when the pain really began. You see sitting is the number one reason your hip flexors draw up and atrophy. I thought I was getting an easier job physically, but all the sitting was actually damaging my hip flexors.As you can see they are essential muscles for living and feeling great. This program can benefit almost everyone. And I’m talking about everyone, not just athletes. Even the average person will notice immediate benefits from healthy hip flexors. Not matter what your age or fitness level, healthy hip flexors help you live life to the fullest.

I tried over the counter pain killers and over the counter drugs to reduce inflammation. While these may give me a few hours of relief, the pain just kept coming back. I tried to walk it off, even tried Tai Chi and Yoga, but nothing could give me the relief from pain that I craved.

And then I found this program. After the first session, I was amazed at how much better I felt. My muscles felt looser and the pain was greatly diminished. The more I use the sequential flow exercises in this program, the better I feel. This is why I HAD to write a review to spread the word. 

This is one of the easiest and all natural programs available today. Basically, your body heals itself. No drugs, no supplements, nothing but specific stretches and exercises performed in order. I really couldn’t believe that is all it took. I received a DVD which took me step by step on how the program works and how to do it.

The DVD makes it very easy to learn the moves and the correct sequential order, and you can stop and start it as you need to. I also received a handbook that showed me the proper form and alignment for each exercise. The handbook also takes you into a deeper understanding why this program is so successful. I began to feel better from the very first day. Unbelievable, right? That is what I thought until I actually used the program.

Is the solution hard? – no!

Is it expensive? – no!

Do I have to take any drugs, supplements, or mess with shakes? – No!

As I said before, as I performed the program every day my body became more flexible and I experienced a significant decrease in pain.

 So who came up with this Hidden Survival Muscle program? Mike Westerdal a national best-selling fitness author, sports nutrition specialist, personal trainer, Iron Man magazine contributor and founder of the internet’s longest-standing strength site, has developed a drug free approach to unlocking your hidden survival muscle. His method works on using the correct moves to unlock and untighten your hip flexors. I’ve tried it and it works!

My back pain was gone…poof! I’ve suffered from chronic back pain for many years. I’ve tried exercises, physical therapy, pain killers, muscle relaxers (which I hated) all to no avail. I may get temporary relief, but eventually the pain would return. Now that I use Mike’s program the pain is gone, and it has not returned. Talk about feeling free!I can’t say enough about the simplicity of the program and I really love the fact it is drug free. No tablets, shakes, or supplements to take. Just simple moves performed in the correct sequence and my back pain was gone. I had more energy and even got a great night’s sleep. I knew I had to share my findings with the world. I was very skeptical at first, but after the first work out I was a believer.

Remember this is all done with simple moves, not with drugs or supplements which means your body heals itself. It is that simple. The key is to perform the moves and exercises in the correct sequence.

This sequence unlocks your hip flexors and energizes your body. Your hip flexors are then able to power your core and this makes you more flexible and diminishes chronic pain.


You may be thinking, well I do exercises isn’t that enough? No, my friend it isn’t. Let me explain why. Static exercises do not unlock the hip flexors because you are not performing them in the correct sequence. Since your psoas are located so deep in your pelvis it is hard to train them with static stretches. You need to perform specific stretches and move in the correct sequence in order to unlock your hip flexors.

The hidden survival muscle sequential flow program uses 10 carefully selected exercises.

  • PNF stretching
  • Dynamic stretching
  • Static stretching
  • Mobility exercises
  • 3-Dimensinal core stability exercises

When performed in the correct sequential order these exercises reach deep into the body to unlock your hip flexors. The key to the program is the correct sequential flow. Each exercise builds upon the effects of the previous one and culminates in release of your hips flexors. This is the only program I have used that has immediate and lasting results.

Hip Flexor System

Now bear with me…but wait there is more! Sorry, I just couldn’t resist. Not only did I receive the Hip Flexor System, but I also receive two bonus gifts. The Hip Flexor System comes with the Unlock Your Tight Hamstrings System and The 7 Day Ant-Inflammatory Diet.

Like your hip flexors, your hamstrings get tight if you are sedentary or sit a lot. When they are tight they are prone to tearing. If you’ve ever had a torn hamstring you know from experience how painful it is, and how long it took to heal. With this system, I learned the proper exercises to unlock my hamstrings and keep them healthy.

Think about how much time you spend seated in your car, at your job, and at home. I may surprise you. It did me. But by performing the exercises in the Unlock Your Tight Hamstrings System I began to feel better right away. Now my posture is better and my back isn’t strained by tight hamstrings. The DVD and handbook make it easy to learn and do the exercises in the system. In just minutes a day I not only loosen my hamstrings, but I repair damage done by years of sitting and inactivity.

Did you know most of the inflammation in our bodies is caused by the foods we eat? I knew that but wasn’t sure what to do about it. The second gift, The Ultimate 7-Day Anti-Inflammatory Diet helped me see what I ate had a direct effect on my health. It also gave me the tools and knowledge to choose a healthy diet and reduce inflammation in my body, and turn on my body’s natural healing processes.

There are diet plans, shopping lists, meal plans, and supplement recommendations included in the book. Everything I needed was right there in the pages of the book. This was great since I don’t have time for complicated diet regimes or the money for special foods.  I like how I could eat foods right out of the garden and grocery store and activate my body’s natural healing response. It wasn’t long before I felt better and repaired the damage done from inflammation.

If you’re like me you want to know how much this program costs. I’ve told you why I love it and I hope you are convinced this is a real results program almost anyone can use. Your get The Hip Flexor System, the Unlock Your Tight Hamstrings System, and The 7 Day Ant-Inflammatory Diet. When used together I experienced a profound difference in how I felt, my posture was better, and my chronic pain all but disappeared.

I expected to pay a couple of hundred dollars for the system. The regular price for the entire system in only $50. Yes, I said $50. But if you go to their website today you will receive $40 off bringing the price down to only $10. I couldn’t believe it, but it is indeed true. Only $10 in exchange for two programs and one book that changed my life.

Still don’t believe me? Read what professional physical therapists and sports professionals have to say;

“Having trained hundreds of clients over the past 15 years, I know the importance of having fresh, valuable knowledge that I can rely on especially on areas of the body like the hips. Unlock Your Hip Flexors was exactly what I needed to read. In typical Critical Bench fashion, the content blew me away.

With this program that Rick and Mike created, I am able to confidently walk into a training session better equipped to take my client to the next level of training. Critical Bench is my go-to source for simple yet professional information. I can’t recommend them enough.”

Brian Klepacki, MS, CSCS

Owner of Optimax Performance Training


“With so many people suffering with Hip Pain out there, Ricks’ program “Unlock Your Hip Flexors” is a great tool for any fitness or health professional that wants to reduce pain, and improve strength, performance and overall health.

As a Physical Therapist that works with numerous hip injuries, I can incorporate many of Rick’s exercises into my rehabilitative and wellness programs for my patients with excellent results.

The exercises are sensible and easy to learn – and your clients will be happy, healthy and thank you for it!”

Erin Nielsen

Physical Therapist


 “I think the Unlock Your Hip Flexors program is very complete in listing the possible causes of tight hip flexors and other factors that can lead to the issue.

 It is detailed, descriptive, from the anatomy of the hip, causes of such injuries, and a very progressive and well explained exercise and stretching schedule that will assist to re-balance the hip and pelvic region, safely stretch and strengthen the muscle group.” 

Jill Brighton

Massage Therapist from Alberta, Canada


I highly recommend the Unlock Your Hip Flexors system. You get a DVD and a handbook as well as two free gifts. You have your choice of an immediate download for only $10, or choose a physical product for just $15.

If you’re like me and want to find a real solution to back pain, fatigue, insomnia, and just want to feel better, give the Unlock Your Hip Flexor system a try. They offer a 60 day money back guarantee. I’m sure once you try it, you’ll be hooked and want to use it everyday.

Until next time, stay safe and stay healthy!

So if you didn’t give up on your health CLICK HERE NOW to Change Your Life !