Archive | July, 2017

Tips on How to Lose Weight Fast

Carrying extra weight can have an affect you in many diverse ways. Depression, a lack of self-esteem, health problems, and physical strain are all probable risk considerations.

Weight loss tips can help keep you motivated when you start your weight loss journey.

For most people, losing those first few pounds in a short period is the tremendous encouragement to continue with their plan. Knowing this, there are a few things to be aware of.

When researching regimes to get rid of weight quickly the primary thing you should do is see your doctor. Choosing how to get started with your weight reduction plans could depend on any potential existing health issues. Based on this, it is urged that advice on your weight reduction objectives and suggestions for your most powerful weight reduction plan come from your doctor.

It is necessary to think about your activity level, what you eat and the quantity that you eat to get rid of excess pounds fast and more efficiently. Calorie restriction and increased movement are necessary to think about when selecting a program that is suitable for your lifestyle. Making healthy meals linked with regular exercise is the most beneficial way to deliver fast and lasting results. Fad diets are massively marketed and something that you should be aware of when looking for your entire regime. Always stay away from any governments that promote cutting out meals and dieting without exercise.

Avoiding meals or refraining from food is not right for you. Your body needs calories to burn calories. Serious issues can result from avoiding meals to lose weight including hypoglycemia, a condition where your blood sugar concentrations fall below the basic level to sustain your body’s requirement for energy.

An essential proper diet and exercise are advised. Human beings need to move, and use is vital. Not only is it critical to our body functions but good blood circulation as well.

The following weight loss tips and lifestyle changes are recommended for rapid weight loss and to create health and longevity.

Remove Junk Foods From Your List

Eating junk and processed foods will waste all your weight loss endeavors. The high-calorie content in these foods will lead to weight gain. Eating healthy foods should always be your primary focus. Raw vegetables and fruits should always be available to help you keep you from reaching for an unhealthy snack. Whenever possible, preparing your food will help you track exactly what you are eating.

Keep your Meals Small

Eating six small meals each day has been proven to help burn additional calories. Your metabolism elevates, and you burn extra fat every time you eat. You will be less likely to luxuriate in unhealthy snacks if you eat this way because it keeps you satisfied.

Water Is Crucial

Consuming lowest of six to eight glasses of water each day will help your elimination of waste and aid in digestion. To improve your body function as it should keep hydrated during the day.

Get Walking and Try Weight Training

Elevating your commitment to exercise is necessary. Weight training programs will help you accomplish fat loss results quickly, but walking is a practical place to start. The reason for weight training is extremely recommended to lifts your metabolic rate, which helps your body burn faster efficiently.

Moving more and consuming less food is vital if you want to lose weight fast. Avoid any fad diet plans that promise unreasonable expectations. Keep your focus on searching out a fat loss program that builds its foundation on calorie reduction and increased exercise and integrates this with a few changes to your lifestyle.

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How to Build a Soccer Conditioning Base

Soccer is a game where conditioning is of huge importance when it comes to maximizing performance.

At the beginning of pre-season, most coaches today focus a lot on building an aerobic base that prepare the players for the season.

Building an aerobic base

The term “aerobic base” has been frequently used over the last 10-20 years, and the reason for building this base is because of the evidence that a player run 8-12 km during a soccer game over the period of 90 minutes.

So far so good. But when it comes to the distance covered during a soccer game, shouldn’t we really focus on how we reach that distance, rather than just focusing on the distance itself?

Is the actual distance the most important aspect?

Sure, a professional soccer player may run 11-12 km during a game, but that distance is not accomplished through long distance running at the same tempo throughout the whole game, quite the opposite.

What separates a world class player from an average player is not necessarily the distance covered, but rather the number of high intensity runs and sprints being performed.

Long distance running will make your players slower and weaker

If you still think running long distance running is the way to go for soccer conditioning, then this should hopefully change your mind.

Running long distance will stimulate your slow twitch muscle fiber, meaning your body is adapting to the slow tempo being performed during long distance running, and over time your fast twitch muscle fibers will “drown”, which will make you slower and weaker.

Soccer is a “power-sport”, where sprinting, maximum strength and jumping ability is of extreme importance. Running long distance will do the opposite for your players and make them weak and slow.

Is there a need for an aerobic base?

Not in the traditional way through long distance running. My philosophy on soccer conditioning is that it all should be performed on the soccer field, and most of the conditioning should be sport-specific, meaning most of it should be performed with the ball.

However, during the beginning of pre-season, I build an aerobic base through tempo running.

Tempo running is where the players run at around 75-80% of what they would run when sprinting that distance. The distance I use for tempo running is 100 meters (the length of a soccer field), and 200 meters (back and forth).

A rule of thumb for the distance and time is:

– 100 meters: 18-22 seconds

– 200 meters: 38-44 seconds

So if they do 100 meter tempo runs, they should run at a pace where it would take them 18-22 seconds to run 100 meters.

I use tempo runs for 3-4 weeks, 2-3 sessions/week, increasing the distance with 200-300 meters per workout. I coach a Boys 18 team, so if you coach younger players, be a little more careful with the volume.

The first session might be 8 x 100 meters, and then the next 10 x 100 meters, and then after that I would alternate 100 meter runs with 200 meter runs in the same session.

I often let the players rest halfway through for 2 minutes, and then let them run the rest of the distance after that.

Tempo running will help you build that aerobic base necessary for soccer, and it will ensure that your players still stay strong and explosive.

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Secret to Achieving Your Dream of 36-24-36

Women are so concerned of their body. They want it to be as perfect as possible. They sweat their assets out to achieve the 36-24-36. “36-24-36” is synonymous with “sexy”. The 36-24-36 represents the measurement of the bust-waist-hip. They say, this is just so sexy and the perfect proportion of the body measurement. Yeah, it is considerable. Your bust, waist and hip must really be in proportionate with each other, but to tell you, not necessarily exactly 36-24-36. There are other body metrics that also need to be considered for a proportionate body measurement. Your height is one of the biggest factor to base your desired body size. 36-24-36 in a height of 5 feet may make you look wide. Not sexy at all.

36-24-36 is perfect if you are at least 5 feet 7 inches or above. But you don’t have to be upset if you are short. There are other things that need more of your focus to make you feel sexy and confident as Tyra Banks. It’s not just all about 36-24-36.

Here’s what you can do:

1. Get enough sleep everyday, about 6-8 hours the least. Having enough sleep everyday will prevent your eye bags and panda rings to show making you look younger. It will also make you feel vibrant and lively.

2. Balanced diet. When we say balanced diet, it doesn’t mean that you will avoid eating fats. Don’t. Your body also needs them. But of course, in just a very minimal amount. Too much fats in the diet can cause certain heart problems. Eat anything and everything you like. Just be sure you count your calorie intake everyday that would not exceed on your daily needs depending on your activities. If you are doing a lot of physical activities everyday, you need to have more carbohydrates to energize you.

3. Eat lots of fruits and vegetables. The nutrients that fruits and vegetables benefits your body in so many ways. One is that, they have a lot of antioxidant that helps release free radicals from your body that cause harmful effects. With 3-4 servings of fruits and vegetables in your diet everyday, will make your skin look glow and more moisturized. This will keep you away from other dangerous beauty products.

4. Be your self. Nothings is much more acceptable than to be natural.

5. Avoid bad habits and vices. They won’t do any good on you. Don’t be too obedient when other people will tell you to smoke because it will make you relaxed and release tension. There are other ways to overcome stress. You can develop your own coping mechanism but please not something like nicotine and alcohol. Besides, these chemicals promote fast aging process.

6. Discipline. The key to everything is discipline. If you know how to control your self, everything will be in there perfect position.

7. Feed your mind. Being sexy is not just beautiful outside. Your intelligence shares a big value in your entire personality. Read news, articles, or some psychology books. You can get a lot of information from there that you can share with your friends.

8. Exercise. About 15-20 minutes cardio exercises daily or at least three to four times a week is very helpful in becoming a “36-24-36”. When you hit the gym, see to it that you have packed your water, towel, and extra clothes in a chic pink gym bag or Ogio Ladies Gym Bag. Having this bag will add to your confidence factor and motivation to be at the gym almost everyday.

9. Finally, your daily outfit matters a lot. The way you fix yourself everyday when you jump to work also determines your “36-24-36ness” (remember, “36-24-36” = sexy). Own a Tosca Snake Skin Shoulder Bag that is perfect to any outfit, may you be in your corporate or casual attire.

Reminding you before I close this article, being sexy is not just 36-24-36. It’s also the way you carry and show your self to the world.

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Understanding Intra-Workout Supplements

Getting the body you’ve always dreamed of – defined abs, broad shoulders and that overall-ripped physique you see on Hollywood actors and actresses and the most popular professional bodybuilders can be a challenging prospect especially if you can’t keep up with the often grueling training and workout routines that need to be done to achieve just that.

But then again, when you want something bad enough, you’ll always find ways to get what you want. Fitness isn’t easy but it is not something impossible. When you’re an athlete, you’ll need to be able to complement your training to be able to maximize your workouts and ensure you meet your goals. To do this, you have to make sure you have the best pre, intra and post workout supplements and to make sure you have the best, here are some things you need to remember and understand, especially about intra-workout supplements, which are said to be the newest means to achieve muscle gains.

First of all let’s define intra-workout supplements. These are supplements that boost your energy while you train. During training you do so many routines and switching from one to another for extended periods of time can take its toll on you especially if you lacked energy at the start of your training. Intra-workout supplements are the reinforcements you call in to minimize catabolism and to ensure your muscles keep being repaired and built during training. They increase your intensity to help you keep training for longer times.

Intra-workout supplements are usually made of three components namely electrolytes, carbohydrates and amino acids. Electrolytes help maintain adequate hydration, carbohydrates act as a fuel to keep you going during training and amino acids prevent muscle breakdown and promotes protein synthesis. Athletes who are serious about reaching their goals stack them together with their pre and post workout supplements to make sure they will see changes in their physique.

What many bodybuilders don’t realize is that during training they expose themselves to many catabolic factors which can interfere with their strength and muscular development. Doing resistance exercises for example, induces changes in the rate of muscle protein turnover, resulting in both the promotion and degradation of protein synthesis. This is only one of the reasons why taking during workout supplements is necessitated because failure to do so may result in muscle degradation or simply put a waste of your efforts. Being unable to take the best intra-workout supplements also increases the likelihood of developing hypersecretion, a highly catabolic hormone that could also out a stop your muscle-building efforts.

Intra-workout supplements also work fast and are easily digested and absorbed by the body. They also fight cortisol, which is a hormone that is released during exercise that can break down the muscle tissues and during workouts, when glycogen levels go down, the cortisol levels go up. Taking these supplements can reduce the effects of this process.

Again, fitness isn’t easy and anything that is easily done or had can also be taken away just as easily and you can feel and look worse than you were before your workout failed. If you are to undergo serious bodybuilding, it is best to do it right and to do it right, make sure you have the best pre, intra and post workout supplements at hand. Do research on your own and check your own body as well to make sure you can take these supplements safely so that you can use them effectively.

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The Best Punching Bag Workouts to Get Ripped

Working out with a punching bag, is one of the best kinds of workouts you can do. It will increase your strength, agility, and stamina. It meshes together cardio and weight training all in one. It’s an absolute killer on your muscles and great for your heart. Here is a great routine to try out, while you train on your punching bag.

Top Heavy Bag Workouts

The good thing about a heavy bag, is its heavy. It allows you to work your muscles and build strength up. Hitting the bag constantly will work your lungs and heart. Follow this workout, to get you into fighting shape

Hard Jabs

Reps: 10 each arm, with no rest in between

Hit the bag with a hard jab, alternate arms after each jab.


Reps: 10 each knee, with no rest in between

Hold the bag in a Muay Thai clinch, and drive your knee into the bag, do one leg at a time.


Reps: 10 each arm, with no rest in between

Hit the bag with hooks, alternate arms after each hook, throw hooks as fast as you can with good form.

High Kicks

Reps: 10 each leg, with no rest in between

Kick the bag with high kicks around the stomach and head area. Step back and kick.


Reps: 10 each arm, with no rest in between

Continuously uppercut the bag.

Low Kicks

Reps: 10 each leg, with no rest in between

Hit the bag with kicks, lower body shots are what you should aim for.

Punching bag workouts are a lot more fun than hitting up a cardio machine. How do you think fighters get in shape so easily, they use their entire body and use all their muscles. By hitting a heavy bag on a regular basis, you will force your body to become a fat burning machine. So buy a hanging or freestanding bag and get to sweating.

The reason why these workouts burn so much more fat than regular workouts, is because it is high intensity and you have resistance. Combining the two makes for a high interval, high intensity workout. These types of workouts raise your metabolism and it makes your body burn more calories throughout the day.

Normal workouts only burn calories during the workout. This is why fighters are a lot more condition and a lot more lean, than other types of athletes.

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What Are the Advantages and Disadvantages of Grass-Fed Beef?

There is now an ongoing, and may I add quite intense debate concerning the advantages of grass-fed beef versus grain fed beef. As with any arguments that becomes so emotionally charged, there are quite a few claims and misinformation that goes into either argument. This short article will attempt to only touch on some of the issues, but will take out the “meat politics” that goes into the argument.

First, a couple of definitions are in order. Grass-fed beef, we will refer to here, is beef that is entirely fed on grass throughout the animal’s life. Grain fed beef does not mean that it was fed on grain throughout its life. For most of its existence it has been fed grass, and then just prior to slaughter the cattle were “finished” on grain. Many nutritionists and organic farmers have shed a bad light on this method, saying that it compromises the nutritional value of the beef.

So let us take a look at the two using price, taste and nutrition as the three basis of comparison:

1. Price. As the argument for grass-fed beef has gained momentum, to answer this demand we are seeing more grass-fed meats showing up in markets. The first thing you’ll notice is the higher price. The reason for this is pretty simple: grain feeding gives the cattle much more bulk, and as a result brings the cost per pound down. This is reflected by lower costs in the store.

2. Taste. Just looking at grass-fed beef as compared to grain fed in the market there will be a noticeable difference. Grass-fed will be much darker, and this is due to the fact that it won’t have the fat marbling you will see in high-grade grain fed meat. By feeding the cattle grain prior to slaughter the cattle will not only add pounds at a faster rate but will add fat. This will give this beef a much richer taste.

3. Nutrition. This is the area where proponents of grass-fed beef will make their case. They will point out the facts that they are lower in calories, have more vitamin A and E, plus have a higher level of antioxidants. You also hear how this beef contains healthy omega-3 fats. While this may be true, the amount of omega-3 fats in beef compared to, let’s say salmon is negligible.

The savings in calories however is noteworthy. If you ate 67 pounds of beef per year, which is the average per person in the United States, by switching completely to grass-fed beef you could save over 16,000 calorie per year. That does translate into quite a few pounds, and if you’re trying to control your weight you would be wise to eat a lot less of those tasty, marbleized steaks.

The debate will go on concerning this issue. And we haven’t even gotten into the antibiotics question, and there’s a lot there. But considering the fact that each side has an argument, and then throw in all the environmental issues (such as do we have enough grasslands to support grass-fed beef only) we will probably always be offered choices. It will be up to us individually to determine what is best for us.

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Butt and Thigh Exercises – How to Exercise Your Butt and Thighs in Zero Minutes a Day

Want to know how you can exercise your butt and thighs in 0 minutes a day? What I mean by this is as women, we are always complaining that we don’t have enough time to exercise. Let’s face it… if we have kids, we have maybe 1 minute a day to ourselves, right? We keep dreaming of those perfect thighs and butt, but we never make the time to exercise them, do we?

Well, here are a few butt and thigh exercise tricks where you won’t need any extra time to do them.

There are about 3 times a day that we women have to ourselves … when we are blowdrying our hair… when we are in the shower… and when we have to go to the bathroom.

How much time do you spend blowdrying your hair? I spend about 15 minutes a day because my hair is so thick… so that gives me 15 minutes where I can blow dry my hair and exercise my butt and thighs at the same time. While blowing dry your hair, just squat down as if you are sitting. Make sure you can see your feet, otherwise, you are squatting down too far and you might injure your knees or fall down. Squat for as long as you can without screaming… and then stand back up. Wait a minute or two and try it again. In the beginning, only do it once or twice. Keep doing this daily for a few weeks and you should see those thighs and butt getting much firmer. Plus, your metabolism will definitely increase so you should be able to eat more.

Also, the shower is a good time to do butt and thigh exercises. When you are in the shower, squeeze your butt slightly for a few seconds and then release… squeeze and release… squeeze and release. It is hard to do much more than that in the shower because you could fall. A typical shower lasts anywhere form 10 to 20 minutes so do them as long as you can stand it. Again, keep doing this for a few weeks and your butt will be higher and firmer.

Now the bathroom. When you are done going to the bathroom, again, squat down (so you can still see your feet) for just a minute or two after you are done (make sure you do this in the stall and not outside the stall or people might think you are a little crazy). Remember, you go to the bathroom at least 3 to 6 times a day. So that is an extra 3 to 12 minutes you can spend exercising your butt and thighs.

Ok… there you have it. Perform these exercises religiously every day and in about 3 weeks, you will have improved the look of your butt and thighs a whole lot. And now you have no excuses. You can exercise at least 25 to 45 minutes a day without adding any more time to your schedule!

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How to Start and Maintain a Weight Training Program

You should begin your weight training program with both short and long-term goals. Identifying goals is an important means of maintaining interest and enthusiasm for weight training. A key point is to establish realistic short-term goals that can be reached in the first several weeks of training. Reaching these goals provides the motivation needed to continue training.

Developing an Individualized Exercise Prescription

The exercise prescription for strength training has three stages: the starter phase, the slow progression phase, and the maintenance phase.

Starter Phase

The primary objective of the starter phase is to build strength gradually without developing undue muscular soreness or injury. This can be accomplished by starting your weight training program slowly beginning with light weights, a high number of repetitions, and only 2 sets per exercise. The recommended frequency of training during this phase is twice per week. The duration of this phase varies from 1 to 3 weeks, depending on your initial strength fitness level. A sedentary person might spend 3 weeks in the starter phase, whereas a relatively well-trained person may only spend 1 to 2 weeks.

Slow Progression Phase

This phase may last 4 to 20 weeks depending on your initial strength level and your long-term strength goal. The transit ion from the starter phase to the slow progression phase involves three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days per week; an increase in the amount of weight lifted and a decrease in the number of repetitions; and an increase in the number of sets performed from 2 to 3 sets.

The objective of the slow progression phase is to gradually increase muscular strength until you reach your desired level. After reaching your strength goal, your long-term objective becomes to maintain this level of strength by entering the maintenance phase of the strength training exercise prescription.

Maintenance Phase

After reaching your strength goals, the problem now becomes, how do I maintain this strength level? The bad news is that maintaining strength will require a lifelong weight training effort. Strength is lost if you do not continue to exercise. The good news is that the effort required to maintain muscular strength is less than the initial effort needed to gain strength. Research has shown that as little as one workout per week is required to maintain strength.

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Natural Cures for Prostate Cancer – Just Go for It

Prostate cancer is treated in many ways. Hormone therapy, surgical removal of the gland and radiation therapy are just a few of the options available. Treatments like these are commonly resulting in various side effects as well. Some side effects are mild and short-term but some also are permanent and irreversible.

Alternative treatments for prostate cancer are also available and all are natural cures. From the cost viewpoint to effectiveness to less risky side effects, these are just some of the benefits gained from natural treatment of prostate cancer. Undergoing this treatment involves a change in one’s nutritional diet, supplementation and herbal remedies. Under the guidance of a nutritionist and discipline of one’s body, better health is coming your way.

Advice for Natural Cures for Prostate Cancer:

Following a nutritionist’s advice is essential in taking the first step in undergoing natural healing process. One has to change his diet in order to have proper nutrition. Practicing healthy living through balanced diet and proper nutrition is believed to make your immune system stronger and thus hinders the growth of cancer cells. Having poor nutrition, on the other hand, will only enhance or facilitate cancer cell development.

There are several food groups that mainly consist a prostate cancer patient’s diet. Fruits and vegetables are vital components of the balanced diet. As well as good sources of omega 3 fatty acids from cold-water fish like tuna, mackerel and salmon. Using olive oils instead of conventional oils in your diet provides cholesterol free healthy fat.

Daily supplements prove to be one of the natural cures for prostate cancer patients. Some known healthy supplements are green tea, selenium, melatonin, lycopene, vitamin A, vitamin B, vitamin C, vitamin D, vitamin E and folic acid. Altogether, they aid the patient’s system to make sure that the body is absorbing all essential nutrients.

Medications for Natural Cures for Prostate Cancer:

Herbal medicines are proven to be the most natural among treatment. The most popular claim of healing is serenoa repens, commonly known as saw palmetto. This herb works by preventing testosterone from breaking down in another form of the hormone associated with prostate tissue growth.

Surely herbal medicine is proven safe and effective but you still need to make sure that you are getting the right concentration of the herb associated with healing. Other herbs taken in may inhibit the saw palmetto’s positive effect that is why it is better to be aware of what you take in and have your nutritionist’s approval first.

Natural cures for prostate cancer [] will take some time to show significant improvement in one’s health. Depending on the severity of one’s condition, several months have to be pondered before seeing any significant healing. For a more secure assurance, medical tests conducted regularly have to be part of your healing process too. It is necessary to check for any changes in your condition in order to have the necessary preparations of more aggressive procedures, if the needed.

Natural cures are taken in hoping for better health and recovery from the condition, it usually takes longer than other conventional ways of treatment. Proper nutrition, suitable supplementation, combined with a balanced way of living through exercise will surely bring you a better prostate health in the future.

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Cardio Pilates – Are They Really That Good at Shaping Your Body?

It’s true Cardio palates are one of the best ways to is ways to lose weight and stay healthy. These workout routines help you shape your body by burning excess calories. Expensive personal trainers believe other than investing long hours in the gym combine the palate’s and cardiovascular exercises is one of the most efficient ways of burning calories in any environment.

Cardio Palates workouts provide better results when wanting to lose fat fast, this has been tested by fitness fanatics, dieters and health professionals while being scientifically monitored. A few cardiovascular exercise you may have heard of include running, jogging, cycling and dancing. They play a vital role in keeping your heart healthy and includes many other benefits.

Regular exercise keeps your body in good shape you will look good feel good and be healthy. It’s true that combining the core benefits of Palates and the powerful advantages of a cardiovascular workout produce high impact, fast acting, and amazing results.

Losing inches couldn’t be easier than when you combine cardio and Palates, this technique seriously helps you tone up. A Cardio Palates routine will last around one hour, which combines a high intensity Palate’s workout with a powerful cardiovascular stimulus.

This technique provides a full body workout, and goes beyond just a simple cardiovascular routine. Your muscles will be working harder, they will develop throughout each session following each session they will continue to heal and grow around another 24 hours. This means that not only do you get the initial calorie burn but it is also followed up by 24 hours of increased metabolic rate, thus burning more calories even when you’re sleeping.

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