How to gain lean muscle

1. Train with challenging weights in the six to 12 rep range

Adding lean muscle (called hypertrophy) is achieved with challenging weights in the rep range of six. Hypertrophy is the process of increasing the number of cells within an organ or tissue (such as muscle tissue), thereby increasing its overall size. If you train with higher reps you surpass this stage and train your muscles for endurance rather than lean muscle gain.

2. Train at least three times a week with weights

Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. The muscle gets stronger and bigger, due to the stress placed upon it. Training also needs to be challenging.

3. Eat plenty of protein

Protein is the building block of muscle tissue (among many other tissues in the body). When you are training hard you need to ensure you are getting enough protein to aid with recovery and repair of your muscle cells in order to achieve hypertrophy. Protein will also help keep you fuller for longer and it has a thermic effect, meaning that it takes additional energy/calories to digest, so it’s also great for fat loss.

4. Reduce your intake of carbohydrates but don’t eliminate them 

You can’t burn fat in the presence of insulin and every time you ingest sugars or carbohydrates, your body releases insulin. Yet carbohydrates are beneficial for brain fuel and your body’s preferred energy source, as well as for muscle recovery - so don’t eliminate them even. The best time to eat carbohydrates is around your training times – before, and especially after, a challenging workout.

5. Eat more vegies

Not only are vegies low in calories and packed with nutrients, but they also have a high thermic effect, meaning they use a lot of energy just to digest (particularly if eaten raw or as close to raw as you can manage).

6. Eat enough food

One of the biggest mistakes women make is not eating enough to fuel their body and assist with their fat loss and lean muscle gain goals. You need to eat regular meals packed with protein, some complex carbs, lots of vegies and some good fats. Starving yourself is only going to slow down your metabolism and see you gain weight long term, making it harder to get it off and keep it off.

7. Get enough rest and sleep

Many overlook the importance of sleep, but if you don’t get enough sleep you can’t function properly and this has two negative outcomes. The first is that you are unable to work to your full potential or hard enough in your training sessions. The second is that when you are tired, it messes with your hormones making it much harder to resist cravings.

8. Don’t overdo the cardio

If you want to lower your body fat and gain lean muscle too much cardio is counter-productive - especially the popular long, slow kind such as long distance running or cycling. Muscle wastage occurs when performing a lot of long duration cardio, so instead try 2-3 short, high intensity sessions and only add longer, more moderate sessions as a last resort. The aim should always be to do as little cardio as possible if body re-comp osition is your goal.

9. Hide the scales

When you change your body recomposition for the better, you add lean muscle weight (while reducing fat weight) so you may not see a huge drop on the scale but you will definitely see it in the mirror and by how your clothes fit.

10. Be patient

Body recomposition takes time - 12 weeks is a great time frame. If you are looking for rapid ‘weight’ loss, you will find yourself losing precious muscle tissue instead of fat.

Wellness and fitness for Women 2014

Here are 10 ideas for females to keep fit and healthy:

1. Staying healthier starts with a proper and balanced diet. Know and observe the right body program weight for your age. Check with your physician to learn what foods you should avoid and follow your eating self-discipline workouts. If you are trying to decrease some body program weight, foods with excellent calories should be left out from your foods. Food with excellent fiber and low fat should be included a priority in your list instead of red meat, carbohydrates and human extra fat.

2. Drink plenty of water. Consuming at least eight glasses of water everyday. This cleans one's whole body program from toxins. It is also advised for nursing females to increase drinking habits to keep one's whole body program hydrated.

3. Take Vitamins and Supplements. Do not neglect your Calcium mineral nutrient mineral.  Sufficient Calcium mineral nutrient intake is beneficial for females of all ages. This has been proven to avoid having pains and Pre-Menstrual Period (PMS) Symptoms. It also stops Weak bones especially for females. Complement E increases strong immune program. Ladies who go through the change of life period should take Complement E-400 as it stops perspiration at night and hot quick quick flashes. Also, Complement E is said to be best in avoiding collections and wrinkles when aging.

4. Quit smoking cigarettes cigarettes. If you are smoking cigarettes cigarettes, stop. It is also a big “NO” for mothers-to-be, as this will affect the of the baby. Expecting females who smoking cigarettes cigarettes may pass the risky content of cigarettes to children through the veins. Recent surveys have shown that females cigarettes customers are more susceptible to diseases than men cigarettes customers. Ladies who smoking cigarettes cigarettes have a risky of getting chests malignancies. Also limit your booze.

 2014 Fitness for Women- Stay Fit and Healthy! 

5. Incorporate workouts in yourself. Take a walk after work, use staircases instead of lift or play with your kids when you are at home. Home workouts are also effective especially when you do not have a opportunity to go to the gym and would like to decrease some body program weight. Yoga exercises workouts and Yoga exercises workouts are only a few of the many effective workouts you can do at home. Exercises help in reducing the possibility of heart diseases.

6. Avoid stress. Many females are susceptible to too much stress. Stress has been known as cause to many medical concerns. As much as possible take a opportunity to relax. Read a top seller, hang out with friends and engage into sports. Engage yourself by going to companies or you can do some purchasing. And do not neglect to get enough sleep to get back your energy.

7. Use sun block to protected your skin from the risky rays of the sun. Wear hats when under the sun to protected your skin. Too much sun is bad for your skin. The skin is susceptible to cancer when exposed to too much sunlight. It also rates up the aging of skin cells, which causes collections and wrinkles to females.

8. Make sure to check out your dental practitioner to keep that beautiful smile. Always have it cleaned to avoid space and bad breath.

9. Visit your Doctor. Ladies who are 18 and above should have their Physical Assessment annually especially for the Pap Apply test. Ladies who are forty and up should have their mammograms and the Breasts self-exam is inspired once puberty has been achieved and should be a habit as they mature

10. Safe sex is strongly recommended. Use birth control methods to avoid std's.

5 SURPRISING HEALTH BENEFITS OF YOGA

There was a great interview on NPR’s “Fresh Air” recently about the surprising health benefits of yoga. Western science/medicine is learning more about the health benefits of this ancient spiritual practice. Yoga is not just about flexibility and meditation, it can also lower your blood pressure, improve cardiovascular function and lower the risk of various diseases.

Eli Broad, a science writer for the New York Times, has written a new book called The Science of Yoga, which explores the history, risks and rewards of yoga. There is much more to yoga than most people might expect.

Here are a few of the ways that yoga can improve your health:

 SURPRISING HEALTH BENEFITS OF YOGA

1. Cardiovascular health: Most exercise is about boosting your heart rate – getting your blood pumping. Yoga has the opposite effect – it tends to lower the heart rate and reduce blood pressure. But this can be hugely beneficial to your health because yoga relaxes you, lowers your blood pressure, and relaxes your heart. Yoga has also been linked with lower cholesterol and triglyceride levels.
2. Emotional health: Many people suffer from stress, depression and anxiety. These mental illnesses can also have physical repercussions, as people try to relieve their emotional symptoms by eating too much, drinking too much, or not taking care of their bodies because their minds are unwell. Yoga can help relieve emotional distress by helping people feel calmer, more relaxed, more at peace. Yoga can increase feelings of pleasure and well-being, making it easier to take on the challenges of daily life.
3. Flexibility: Yoga increases the flexibility of the spine and other bones and muscles throughout the body. By holding various yoga poses, you strengthen your core and other muscles that you probably don’t get to use very often. It’s a full body workout! In one study, people gained a 35% increase in flexibility in just 8 weeks of practicing yoga.
4. Posture: If you tend to slouch or suffer from back pain, neck strain or soreness in your shoulders, yoga can help you sit and stand straighter. The reason is that yoga develops the deep core muscles like the abdominals. Yoga also makes you more aware of your body so you can correct your posture and prevent slouching.
5. Breathing: Yoga can increase lung capacity by deepening and lengthening your breathing.

One of the interesting ideas from the NPR interview with “Science of Yoga” author William Broad is that in the not-too-distant future, yoga might be prescribed by Western doctors as a way to treat chronic health conditions. Just as dentists recommend that people brush their teeth each day, doctors might soon recommend that people practice yoga each day as a way to maintain good health, lower their heart rate and reduce their emotional stress.
Medical science is still learning a lot of fascinating new information about how the ancient practice of yoga can benefit people’s health. Even though yoga has been practiced (starting in India) for 5,000 years, perhaps it will become “new” again not only as a popular fitness activity, but as a therapeutic way to improve people’s health.

Lose Weight Immediately 2014

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss.  It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight's life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements.  Begin by learning a diet food plan that can easily be accustomed with.  Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches.  The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks.  Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans.  Try substituting one program for another to compensate the body's reaction.  Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can.  If walking is all that can be done, then walk for this is proven the best exercise.  Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion.  A single serving of whole grain bread moves fat through the digestive system faster.  Grains turn into blood sugar that spikes the body's insulin level.  Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat.  Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried.  It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid.  Drinking at least six to eight glasses of water a day keeps the body refreshed.  Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success.  Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

Acne and its treatment

Acne is a menace. However, it’s not something that cannot be tackled. There are loads of acne skin care products around. We can classify acne skin care products into 3 broad categories –
* Preventive or general acne skin care products
* Over-the-counter, specialised acne skin care products
* On-prescription acne skin care products.

The general acne skin care products are the ones that are used as acne-prevention measure. These include cleansers, make-up removers and similar products that help prevent acne. In the real sense, these acne skin care products are just those that should anyway be part of your daily routine. However, some of these are more oriented to act like an acne skin care product. These acne skin care products act against the causes of acne e.g. limiting the production of sebum/oil and preventing clogging of skin pores. Basically, these acne skin care products prevent the oil from getting trapped in pores and hence hamper the growth of bacteria that lead to acne. The general acne skin care products also include exfoliation products like skin peels. These work towards removing dead skin cells, hence reducing the possibility of pore-clogging and bacteria development.

Then there are specialised acne skin care products that are available over-the-counter i.e. without the need of a prescription. These include products like vanishing creams which extract the extra oil from the skin. Most of these acne skin care products are based on benzoyl peroxide and salicylic acid, both of which are the enemies of bacteria (and hence acne). You should start with a product that has lower concentration of benzoyl peroxide (e.g. 5%) and see how your skin responds to it.  Alpha-hydroxy-acid based moisturizers are also popular as acne skin care products. You might have to try a few, before you zero-in on the acne skin care product that is effective for you. If nothing seems to work, you should contact a dermatologist.

On-prescription acne skin care products are the ones that are prescribed by a dermatologist. This can include ointments that can be applied on the affected area or oral antibiotics or just any topical treatment. Dermatologist could also suggest a minor surgical procedure to remove the contents of pustules.  However, never try to squeeze or do this by yourself, it can lead to permanent damage of your skin.  Your doctor could also prescribe a hormone-based treatment (since hormonal changes are also known to cause acne). Such acne skin care products are known to be very effective in some cases.
So, with all those acne skin care products, tackling acne is not that difficult.

Fun Way to be Healthy | Sports Fitness

When you talk about sports fitness, what comes first in your mind? It is, basically, the different sports activities, right? This is because sports fitness has always been referred to as the sports itself.

Generally, sports entail physical activities that are usually carried out for some “recreational” functions such as self-satisfaction, entertainment, competition, etc. It uses physical activity that is why most fitness experts regard sports as one way of staying fit and healthy. It can also be considered as one way of physical fitness; the only difference is that sports fitness is more inclined to the development of skill or ability.

However, like physical fitness, sports fitness is also capable of toning down the body fats of a person. Because of its rigid and strict health program, a sports enthusiast is able to maintain a well-balanced lifestyle in order to cope up with the strenuous demands of sports.

In sports, people should learn how to value their health. Otherwise, they can never endure the kind of energy that is required when playing sports activities.

Therefore, for people whoa re into sports fitness, here are some tips that you could use in order to stay healthy and be active on whatever sports you want to pursue:

1. Drinks lots of water

Humans can survive days, or even months without food, but they can never last a day without water.

Water is, indeed, the most important element needed by the body. Excessive perspiration, without any means of replenishing the lost fluids will result to serious health problems, and even death.

Therefore, for people who are into strenuous exercises and trainings, it is best to always drink lots of water.

However, for sports enthusiasts, water may not be enough to replace the kind of fluid lost. Hence, it would be better if they would have sports drinks instead. Aside from the fluid, sports drinks have tow additional important ingredients needed by a person who is into sports fitness: carbohydrates and electrolytes.

Electrolytes are usually lost during strenuous physical activity, and this can only be replaced through sports drinks. Carbohydrates, on the other hand, are also needed by the body during rigid workouts to provide more energy so that the body can cope up to the demands of the activity.

2. More veggies!

People who are into sports fitness require more intakes of vegetables and fruits. This is because the body is craving for more vitamins and mineral supplements. It makes the body stronger and healthier enabling it to cope up with demands of the activity.

3. Calcium intake

People who are into sports fitness should have calcium present on their diet. This is to provide stronger bones to the body.

Since the body is more exposed to greater physical activities, it is important to have stronger bones in order to avoid fractures or certain bone diseases like “osteoporosis.”

Calcium can be found in different vitamin and mineral supplements. They are also abundant in foods like sardines, tofu, dairy products, etc.

4. Warm exercises are always important before any kind of strenuous activities.

This kind of activity is needed in order not to strain the body. Hence, before playing the sports that you have always love, it is best to do some warm-up exercises first.

Indeed, engaging into sports activities is one great way of being physically fit. The best thing about it is that in sports, you get to enjoy the best of both worlds.

Fitness for Women- Stay Fit and Healthy!

Here are 10 tips for women to stay fit and healthy:

1.    Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2.    Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3.    Take Vitamins and Supplements. Do not forget your Calcium supplement.  Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4.    Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5.    Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

6.    Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

7.    Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

8.    Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

9.    Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature

10.     Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.
 

20 AMAZING MAKEUP AND BEAUTY TIPS FOR WOMEN

 Today let’s talk about some makeup and beauty tips for women that every lady should know…

1) To remove eye makeup apply some olive oil on a cotton pad or a Q-tip and gently wipe away the makeup. Not only it’s very efficient, but also, it will moisturise and nourish your skin and eyelashes. (Avoid getting olive oil into your eyes).

2) If you don’t have your styling products at hand (hair gel or hair mouse), rub some thick leave in conditionerbetween your hands and use it to style your (already dry) hair. It will nourish and moisturise your locks and add shine; the hold will be similar to hair styling products, especially, when you let it dry for couple of minutes.

3) Your hair conditioner can be a great alternative to your shaving cream, when you’ve ran out of it.

4) Wear beautiful lingerie (even if nobody can see it), wear it for yourself, wear it because it makes you feel fabulous.

5) To keep your makeup brushes in great condition, wash them using a baby shampoo mixed with a little bit of olive oil (when I say “a little bit”, I mean it ;) , it will help keep the hairs of your brushes very soft and prevent them from drying out over time.

6) For soft lips apply some raw honey on your clean old toothbrush (with soft bristles) and gently massage your lips with it for couple of minutes. Then, take away the excess using a warm washcloth, apply a lip balm on your lips and enjoy kissable and baby soft pout.

7) In case of emergency, you can use Starbucks napkins or toilet seat covers as oil blotters, when you’ve ran out of your usual ones.

8) You can use sweet almond oil as your moisturiser. Rich in vitamins, it will nourish your skin, leaving it soft, smooth and hydrated…

9) Avoid taking long hot showers, because it can dehydrate your skin. (Of course it’s ok to take a hot shower once in a while, but avoid doing it on a regular basis.)

10) To create your own gentle cleanser, ground 1 table spoon of oats, add 1 table spoon of white clay and 1-2 table spoons of olive oil or plain yogurt, as a mixing fluid. Take a little bit of this paste into your hand, add some water and wash your face with it (don’t rub, be gentle). Your face will feel soft, clean and smooth. No harmful chemicals involved!

11) When you wash your hair – apply your shampoo only on the roots of your hair, when you condition – apply conditioner only on the lengths.

12) To prepare your own deep conditioning hair mask mix 1 mashed avocado with 3 table spoons of burdock oil (or, even, you can use mayonnaise. Yes, you got me right! Mayonnaise is very nourishing). Apply the mask on your hair for about half an hour once a week (shampoo and condition your hair as usual, after doing this hair mask). Your hair will become softer, shinier and silkier.

13) If you want to extend the life of your razor, don’t keep it in the shower, place it in a dry place instead.

14) Refresh your skin in the morning by splashes of warm, then cold water. Repeat for couple of times, always finishing up by splashing your face with cold water (it will help to close up your pores); your face will instantly look fresh, beautiful and awake.

15) Blink while applying mascara on your lashes, it will make mascara application a lot easier and quicker. Also, wiggle the wand and turn it while applying mascara, in order to get unbelievably big, long and voluminous lashes.

16) If you want to get long lashes with a lot of volume, but you don’t like wearing falsies, then buy two different mascaras, one that adds volume and another one that gives length, apply them one after the other and enjoy beautiful, extra long and mega voluminous lashes.

17) Use a hair gel, a hairspray or a clear mascara to fix your eyebrows. Just spray/apply a little bit of fixing product on a clean spooley and brush your brows upwards and then, to the sides. You’ll get plenty of compliments on how great and well groomed your eyebrows look!

18) If you don’t have your usual deodorant at hand, but you’re less than fresh in your armpits area, apply a nicely smelling hand sanitizer under your arms. It will help to kill the bacteria and will make you smell fresh and “perfumey”.

19) Prepare your own homemade body scrub, by mixing brown sugar with olive oil (in proportion 1:1), add a little bit of lemon juice and gently massage your body with it while in the shower. It will nourish, moisturize and exfoliate your skin, leaving it soft, smooth and hydrated.

20) To prepare homemade face scrub mix 1 table spoon of coffee grounds with 1 table spoon of olive oil, add a little bit of raw honey (optional) and massage your face with it for about a minute, then rinse and enjoy soft, smooth and hydrated skin.

I hope you found these makeup and beauty tips useful. What are your favorite beauty tips and secrets? Feel free to share your thoughts in the comment’s section below.