20 Minute Home Work Out-Lose Weight

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Work out to lose weight!

If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit. Work out and lose weight from the comfort of your home!

1) Jog :

in one place for 3 minutes

2) Jumping jacks:

25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints. This is a great cardio exercise for burning fat.

3) Crunches :

15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4.) Hip Bridges

10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table … your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.

5) Step – up’s :

1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches:

15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers :

1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

8) Push – ups :

15 repeats
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts:

1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs  back to the chest, in crouching position , then  stand up straight,
Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. You will be burning fat and getting cut in no time!

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How to get the “V” Shape body-Great Upper Back Workouts

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The back supports the weight of the upper body and has to be strong to carry out its work unhindered. People focus on strengthening their lower back muscles but upper back muscles too need toning up. A well toned back looks good and helps in maintaining correct posture. Upper back exercises are a good way of strengthening the upper back. Some effective upper back exercises are mentioned below.

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When combining following exercises with a muscle building supplement-Your back muscles will be in “V” shape soon!

Upper Back Exercises

Women would rather have a well-toned upper body, whereas men prefer a muscular back. Dumbbell pullovers and dumbbell rows are effective upper back exercises.

Dumbbell Pullover:

You will need a narrow workout bench. Lie with the workbench supporting the upper back and neck, and your head leaning over one end. Place one leg each on either side of the bench with feet firmly placed on the ground. Lift the dumbbell over your face with arms stretched out. Slowly lower the dumbbell over your head in an arc; hold, and bring it back to original position. Initially do five repetitions and gradually raise the count to fifteen.

Another variation of this upper back exercise is to hold the dumbbell with bent arms. With elbows bent, slowly lower the dumbbell over your head in an arc; hold, and then gently pull back the dumbbell to original position. Initially do five repetitions and gradually raise the count to fifteen.

Dumbbell Row:

Place the dumbbell on the right side of the bench, and your left leg on the bench with the right foot firmly placed on the floor. Leaning forward, place the left hand on the bench in front of the body. Your back should be in horizontal position. Pick up the dumbbell and raise your arm slowly upwards until your upper arm is in level with your upper body; hold, and take back your arm to the original position. Initially do five repetitions and gradually raise the count to fifteen. Now, repeat the exercise with the left arm.

Most of all, these upper back exercises are a great way to build a strong upper back muscles that add to the ‘V’ shape of the body.

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Mind Over Muscle

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We now move into an area that is far too neglected by mainstream health and fitness professionals, the mind. Most books or courses concentrate on the physical side of weight gain and completely neglect the mental side of things.

Visualization can play an important part in gaining weight and maintaining a healthy lifestyle. Gaining weight can be difficult for many people who don’t use their minds to help in the process.

Visualization is a powerful technique that can help you make lasting lifestyle changes. Just by “day dreaming”, you can significantly improve your chances in achieving your goals.

Visualization is a great weight gain tool and its as simple as visualizing your body as you want your body to look like. This mental image of yourself is then transferred to your subconscious mind, which in turn starts to work on your body, shaping it in accordance with your mental image.

Turn thoughts into reality

This means that if you program your subconscious with a mental image of yourself as a more muscular person, through persistence your mind will accept this and aid your body to conform to this mental image.

Once your mind is programmed with the proper mental images, it will start to work in assisting you to gain weight. I can’t stress enough how important it is for you to believe in your visualization goals. You have to let go of your past failures and refuse to entertain any negative images that come into your mind.

If you can visualize your body at its perfect proportions, the subconscious mind will work to make it become a reality. It will then begin to positively reinforce your body into aiding the metabolism and eating habits.

Programming your mind into believing that you can gain weight, and to visualize yourself with your perfect proportions is of the greatest importance.

Try to think of a different image of yourself, then let your subconscious do the work for you. If you think of your body as being out of shape all the time, then the subconscious mind will find ways to make it so.

The sub-conscious looks after all of all your vital functions, it is the cause of all your good and bad habits, and also regulates the muscles of the body (The muscles are controlled by the sub-conscious) and body-fat composition on the body.

Try to visualize your body as lean and as muscular as you would like, and your mind will work on that image. The mind can be a great partner in gaining weight.

Relaxation

Relaxation the best way to reach the sub-conscious and will slow down the mind, turn off the exterior world so as to tune in to one’s inner self. The best times for these sessions are in the morning and late at night right, just before going to sleep.

Perform two sessions, one in the afternoon (Primary) and the other before going to sleep (Secondary) but once a day is quite sufficient. Sessions usually last 20 minutes, which isn’t time consuming especially when taking in the benefits received.

It has been stated that one of these sessions is equivalent to 2 hours of deep sleep and upon waking you will feel revitalized and full of energy. Believe me instead of worrying about time constraints; you will be looking forward to the next session.

When you begin your relaxation sessions, make sure you won’t be disturbed – lock the door, take the phone off the hook and loosen all clothing. Now find a comfortable position, whether it is lying down or sitting in a comfortable chair.

Sitting may be preferable as you may fall asleep if you become too comfortable. You want to be conscious and not asleep in order to tap into your sub-conscious mind.

Try to exhale all the air from your lungs completely and then breathing in through the nose. Take ten seconds to fill the lungs with air (not to capacity, but comfortable) hold for ten seconds and then exhale slowly through the nose for another ten seconds.

Each one of these breathing cycles should last for 30 seconds. Complete five cycles and after each cycle you will be feeling more and more relaxed.

Having reaching this calm relaxed state, start your visualizations. Put together images that power your emotions. Make them alive and colourful. Make the scenes as real as possible and imagine yourself as muscular and toned as possible.

Picture yourself ten weeks from now on the beach. Walking briskly and confidently to your favorite spot, breathing normal and relaxed. Smile to yourself; you could keep walking like this for miles without feeling fatigued.

Laying your towel out and begin to take your clothes off. Revealing a muscular, toned, well conditioned body. You have just bought a brand new swimming suit. Just weeks before lying in your closet.

Glancing around you notice the beach is busy. Catching the eye of someone of the opposite sex, they smile at you and you smile back. You walk confidently to the water and swim a couple of hundred yards with no problem or fatigue.

Or try this:

Visualize your family and friends complimenting you about how good your body looks. Try to view the scene as it is happening this instant – in the present, not in the future.

Using these visualizations you can construct in your mind any scene that desire. See yourself exercising, socializing, in the company of friends. Try and hear people complimenting you about your new muscular body, and watch their admiring glances. Make the mental image as real as possible.

Remember set a goal for your ideal weight

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Visualize yourself at your ideal weight, adding a steroid alternative gets you there quick.

Use positive images at every opportunity

Practice these sessions on a daily basis and over a period of ten weeks. You’ll be on your way to become more fulfilled, happier and muscular.

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What Does 3,500 Calories Equal? 1 Pound of FAT!

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There are 3,500 calories in one pound of fat. Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss.

Here are some tips to help you safely drop 3,500 from your regular routine:

Run for Weight Loss

Running for about 1 hour at a slow pace will help you lose approximately 350 calories, depending on your body type, speed and terrain. Thus, if you run for one hour five days a week while maintaining a consistent diet, you will safely lose weight.

It is important to understand that many people who just begin running will eat pasta and other foods high in carbohydrates in order to compensate for the exertion. They think that because they worked out so hard, they deserve a treat. After all, they justify, the pasta will help to keep their energy levels high.

However, what they may not realize is that while they are justified in thinking that the carbohydrates will infuse their workout routine with energy, they are not actually setting their bodies up to lose weight. When you burn 350 calories but intake 450 over a high-carbohydrate pasta dish, you are adding more calories to your body than you otherwise would have.

Running does, however, help to boost metabolism and change your muscle tone so that you burn calories more efficiently. Instead of inhaling a pasta dish after a run, select instead to have a large salad and splurge for the carbohydrate-rich croutons.

Eat In for Weight Loss

When you eat out at a restaurant, not only are you subjecting your body to an array of high fat, high calorie foods, but you are also tempting yourself to eat a larger portion than you might normally eat. Therefore, what could be a simple 500 calories meal can easily turn into a 1500-calorie fat fest. In order to lose weight by cutting calories, it is essential that you are aware of exactly what you are putting into your body. Especially in the beginning of your new routine, it is important that you prepare your meals and monitor your level of hunger.

When eating out, generally you are in a social situation where food is not a priority – but spending time with your friends is. For this reason, people tend to eat more than they normally would. Non-dessert eaters often even spring for the extra round of calories. If you must eat out, help yourself avoid temptation by selecting a salad rather than a plate of pasta or burger. You will be amazed at the difference in the amount of calories you intake when you make simple choices such as meal option.

By reducing your overall calorie intake and increasing your level of physical activity, you will be able to lose those 3,500 calories without much trouble. Make sure that you stay focused, motivated and on task. You’ll shed weight in no time!

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Natural Testosterone Supplements

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Non-Prescription Testosterone Enhancement for Low-T

Testosterone Supplements (or Testosterone Boosters) are meant to enhance your performance, increase muscle gains and make you bigger. Helping with those who suffer from low testosterone levels -known as low-t.

It is the master male hormone. Legal steroid testosterone supplementation can increase male sex drive, strengthen bones, muscles, decrease body fat, improve thinking ability, boost energy levels and guard against the onset of depression and heart disease.

Testosterone

Testosterone is a powerful anabolic hormone that stimulates and controls the development of muscle, bone, skin, sex organs, and most other masculine, physical features. Male androgens produced in the testes by a group of cells known as the Leydig cells. These cells begin secreting high doses of testosterone during puberty to trigger increased lean muscle mass, sex organ development, bone formation and higher energy levels. Test-levels peak during a man’s early to mid twenties. Buy Testosterone Supplements Now and Get Into The Best Shape Of Your Life !

Testosterone in Elderly Men

As a man ages, the amount of testosterone produced by the cells decreases. By the age of sixty, the average man will have lost nearly 50% of his testosterone supply. In addition, other factors. (such as stress, lack of sleep, physical inactivity, the use of prescription medication and drinking) Cause testosterone levels to drastically decline. Although there is a growing awareness of the vital role. This hormone plays in a man’s overall health, the vast majority of men still don’t recognize the key symptoms of Low-T.

Testosterone Deficiency & Symptoms Of

Boost-testosteroneTestosterone deficiency symptoms include depression, fatigue, low sex drive. Also-irritability, loss of facial/body hair, thinning and/or wrinkling of skin, weight gain. The weakening of both bone and muscle tissue. Eventually, imbalances of testosterone can set the stage for the development of more serious disease. Low testosterone levels can also disrupt the body’s blood sugar metabolism, leading to obesity and diabetes. Chronic deficiencies promote the early onset of osteoporosis and heart disease. Testosterone supplements increases lean muscle mass. This steroid alternative reduces body fat and increase erection hardness.

Benefits of Testosterone Suptestosterone supplementsport Supplementation

Increase your sex drive
• Testosterone supplements increase muscle while decreasing fat
• Improve energy levels

 

 

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4 Harmful Muscle-Building Myths Uncovered

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In this article I’m going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

If you’re serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. If you don’t watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains and prevent you from ever achieving the impressive, muscular physique you desire. In this article I’m going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

dumb bell rowMyth #1: In order to build muscle, you must achieve a “pump” during your workout. The greater the pump you achieve, the more muscle you will build.

For those of you who are just starting out, a “pump” is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little to do with stimulating your muscles to grow. A pump is simply the result of increased blood flow to the muscle tissue, not indicative of a successful workout. A workout , gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.

Myth #2: Building muscle will cause you to become slower and less flexible.

This one goes back to the old days when people described bodybuilders as being “muscle bound” and “bulky”. Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down. Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther. Strong muscles are able muscles, not the other way around.

Myth #3: You must always use perfect, textbook form on all exercises.

While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury. Simultaneously decrease the total amount of muscle stimulation you can achieve. Remember, we are not robots! It’s very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls. Also using a tiny bit of body momentum when executing barbell rows. Loosen yourself up a bit and move the way your body was meant to be moved. Obsessing over perfect form will actually work against you rather than for you.

Myth #4: If you want your muscles to grow you must “feel the burn!”

This is another huge muscle-growth misconception in the gym. The “burning” sensation that results from intense weight training is simply the result of lactic acid. (a metabolic waste product) Secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth. Actually slowing down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7. Rather than the traditional range of 10 and above.

 

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Testosterone Levels, Sexual Performance, and Happy Marriages

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Low Testosterone Levels

Many people consider sex as a vital component of a healthy marriage. The sexual act is not just for the purpose of satisfying one’s libido. It is about effective communication and intimacy.

Many wives claim that they often feel rejected when their husbands lack intimacy. Lack of intimacy in marriage often takes an emotional and physical toll on the husband and wife. Their sexual frustrations can also lead to stress, anxiety, and low self-esteem.

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A possible reason for sexual frustration may be due to the failure of the man to perform according to the expectations of the female partner. Low testosterone level is one reason why some men have poor sexual performance. Testosterone is a steroid hormone that is necessary for sperm production, development of the male reproductive system, enhanced libido and energy, and immune system function. In addition to its importance to sexual health, this hormone aids the development of many male characteristics like muscles, hair patterns, and voice modulation. Decreased testosterone production in men is a natural effect of aging. This decline in production may result in a low sex drive, constant tiredness, depression, and energy loss. Low testosterone levels can also lead to sexual dysfunction, bone loss, muscle atrophy, and mood swings.

Taking testosterone supplements could be the cure! Many testosterone boosters are on the market right now. Not only will these increase libido, many men report an increase in strength. It is not uncommon for a man to gain muscle mass while supplementing these boosters.

Improvement in sexual performance and frequent sex can deepen physical intimacy between married partners and strengthen their bond of love — which is the real goal of sex in marriage.

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Tips to Get Ripped-Get BIG MUSCLES!

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WORKOUT RULES

Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.

Recently a client of mine informed me that someone in the gym stated that he was training all wrong and he needed to train 5-6 days a week, and aim for more reps during his workout. Somewhere in the range of 15-20 reps per set.

The person giving the advice was quite confident about his recommendations, and he had an impressive physique that typically elevates him to the elusive “listen to me if you want to look like me” level in the gym. He was bigger than my client, so even though my client’s “intellectual” mind knows that advice is absurd; his “unrealistic dreamer” mind took this information very seriously. So seriously that he changed his program and didn’t inform me until a week or so later. This particular person had been making great progress on his current program, yet he allowed this one person’s comment to overshadow that progress and convince him that his program was inadequate. This is a mistake and it showed in his lack of further progress.

In addition, don’t judge the validity of what a person says by how they look. Just because the guy is huge doesn’t mean he is spewing pertinent advice for you. Many people that have big physiques are big despite of their training, not because of it. I know some huge guys that know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.

Adding a legal steroid supplement to your workout program will really help build muscle and gain muscle mass.

Workout Infrequently

This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it’s natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.

More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built. That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential “non active” time, when will it have a chance to build muscle? Think about that.

Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.

Focus on Multi-Jointed Lifts

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously. For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.

Focus on Using Free Weights

Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster. Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?

Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.

Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.

Focus more on the eccentric portion of the exercise.

When you lift a weight, it can be divided into three distinct periods. The positive, the negative and midpoint. The concentric or “positive” motion usually involves the initial push or effort when you begin the rep. The midpoint is signaled by a short pause before reversing and returning to the starting position. The eccentric, or “negative” portion of each lift is characterized by your resistance against then natural pull of the weight.

For example, when doing push-ups, the positive motion is the actual pushing up motion. Once you have pushed all the way up, you hit the mid point. The negative motion begins when you start to lower yourself back down. Most would simply lower themselves as fast as they pushed up, but I recommend extending and slowing down this portion. Slowing down the eccentric part of the lift will help to stimulate more muscle growth. It actually activates more of the Type IIB fibers mentioned about in Rule 7.

Keep your workout short but intense.

Your goal should be to get in, stimulate your muscles and then get out as quickly as possible. It is not necessary to do large amounts of exercisers per body part trying to target every muscle and hit every “angle”. This should only be a concern of someone with an already developed, mature physique who is trying to improve weak areas.

If you have no pec, don’t concern yourself with trying to target inner, outer, upper, lower or whatever. Just work your chest. You should do no more than 2-3 exercises per body part. That’s it. Doing more than that won’t build more muscle, faster. In fact it could possibly lead to muscle loss. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. While at the same time, long training sessions suppress the hormones that actually build muscle.

If you don’t want to lose muscle during your workouts, I suggest limiting your sessions to no more than 60-75 minutes MAXIMUM. Less if you can.

Limit your aerobic activity and training

Honestly, I do not do any aerobic activity when I am trying to gain weight. This is mainly because it interferes with the important “non-active” time my body needs for muscle building and recovery. I do understand that people have lives and other activities that they don’t want to give up, so it must be kept to a minimum. It won’t hurt your progress as long as you don’t over do it. If you find that you are doing more aerobic activity weight training, that’s overdoing it.

I also don’t recommend it because people tend do it for the wrong reasons. Many start aerobic activity because they believe it will help them to lose fat. While that is true, it won’t do so on a high calorie mass diet. To lose fat, you need to be eating fewer calories.

Don’t program hop

Here’s how it usually happens. You’ve just read about a new exercise or workout that is supposed to pack on the mass. Now, even though you had already started another training program a few weeks ago, you are tired of it and really want to start this routine instead because it sounds better.

I call these people, “program hoppers”. They are very enthusiastic when starting a new program, but they never follow it long enough to actually see any results. They are easily distracted and love to drop whatever they may be doing to follow the latest “hot” workout or exercise.

My advice is don’t do it. This is a bad habit that never leads to a positive outcome. Understand that it takes time for any program to work. To be successful, you must follow your program consistently. Yes, there are many different training methods and interesting routines out there, but you can’t do them all at the same time and jumping around won’t allow enough time for any of them to actually be effective for you. Pick one that is focused on your current goal and stick with it. There will be plenty of time to try the others later, but NOT NOW.

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Eat Healthy! Breakfast Tips for Healthy Living

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It is always surrounded by silly excuse of lack of time. And still no one denies that fact that “breakfast” is the most important meal of the day.

Why such a hullabaloo about this early morning meal? Well, for starters, this meal comes after a break of 8 – 10 hours; hence your blood sugar level will be low. Since your body has gone with out food for such a long time, it needs nourishment to kick-start its day. Therefore “breakfast” is considered to be an important and essential meal of the day. You need to eat healthy and hearty to start day right!

Breakfast benefits both, young and old. It is the key to jump start your muscles and your day. People who eat breakfast (healthy) daily are more likely to

– Consume more vitamins, minerals and less of fat and cholesterol.
– Increased strength and endurance.
– Better concentration and productivity all day long.
– Control over weight/weight loss
– Low cholesterol = no risk or little risk of heart disease

Children who eat breakfast are likely to have better concentration, problem-solving skills and eye-hand coordination. They will be alert, creative, and less likely to miss days of school.

If you think skipping this meal, will help you lose weight, think again. By passing over this meal, your body will go in the starvation mode and make you crave for snacks especially sweets. Impulsive snacking on unhealthy foods can lead to weight gain. So you motive of losing weight by skipping breakfast stays unachieved.

Try to choose healthy foods from at least two food groups each morning

– Fruits & Vegetables
– Grains
– Dairy
– Proteins

A glass of pure fruit juice, bananas, yogurt, low-calorie muesli with semi skimmed or skimmed milk, fresh fruit salad with few spoonfuls of low fat yogurt, fresh and raw veggies mixed with flavored yogurt, a slice of toast or plain bread with eggs, boiled or poached are some of the options for breakfast. Kids can enjoy a Smoothie with their favorite fruits; add dash of yogurt or honey to make it more delicious.

If you look forward to eating different kinds of healthy foods for breakfast, you are less like to skip this meal. If time is your hurdle, think about packing your breakfast or eating on the ‘run’, its better than skipping it altogether. Adding a weight loss, fat burning legal steroid to your breakfast will help you lose weight.

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5 Reasons Why Alcohol Destroys Muscle Gains

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Alcohol is far more harmful than most bodybuilding people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress both in and out of the gym.

I receive emails every single day from aspiring muscle-builders all over the world, and one of the most common questions I’m asked is “does drinking really affect the muscle growth process?” I’m sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you’re serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains…

1) It negatively affects protein synthesis.

Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.

2) It lowers testosterone levels and increases estrogen.

Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.

3) It causes dehydration.

The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays absolutely crucial role in the muscle-building process. Even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.

4) It depletes the body of vitamins and minerals.

Alcohol consumption causes vitamins A, C, the B’s, calcium, zinc and phosphorus to all drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.

5) It increases fat storage.

With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb’s Cycle, which plays an important role in fat burning.

It’s important to have fun in life, but too much fun can lead to problems. If you’re serious about achieving significant muscle-building results. Definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn’t be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.

If you do decide to go out and party. Make sure to drink plenty of water and to properly nourish yourself with vitamins and protein rich meals. Adding a legal steroid to your bodybuilding routine will help with building muscle as well.

I don’t recommend revolving your entire life around your muscle-building program. Don’t be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month). Properly nourish yourself to lessen its effects. As long as you monitor what you’re doing you can achieve an impressive bodybuilding physique. While a social life at the same time.

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