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Friday, 20 December 2013

Ways to lose belly fat?

There's no such thing as spot fat reduction. Doing crunches will not burn fat in your midsection nor will squats, deadlifts, lunges, etc. burn fat in only your legs. If your total caloric consumption is more than what you burn, you will slowly gain fat. However, that does not mean you can starve yourself for a short while to lose fat quickly. If your caloric intake is too low, your body will eat away at lean muscle first and store more fat as an energy reserve. You're suppose to be able to pinch a little fat on your sides anyway.

If you must lose a little weight, cut back a little bit on your caloric intake and increase your cardio activity, particularly running (I know ellipticals are very popular with women but they are not as intensive as regular running and so will result in you burning calories at a lower rate). If you're eating a lot of simple carbs (sugar, white/potato bread, etc.), replacing as many of them as possible with complex carbs (starchy vegetables, legumes, whole-grain wheat, etc.) will help a lot. Make sure any bread or bread products you eat specifically say "whole-grain wheat" and not things like wheat flour, enriched wheat (which contribute to insulin resistance which means that glucose won't be absorbed as much and instead be stored as fat) and so on . This means that the entire grain (in this case, the wheat kernel) was used in the milling process, including the most fibrous part, the bran. When looking on a nutrition label, you can actually subtract the amount the amount of calories in the food contributed from insoluble fiber (if you haven't learned in chem class yet, that's 4 calories per gram). Complex carbs will take more energy to metabolize and so burn more calories in the process. Green leafy vegetables are also high in fiber in addition to have many vitamins and minerals (dark green lettuce only, don't bother with iceberg lettuce or lettuce that is otherwise white or very light green, it has virtually no nutritional value). And of course, you know to stay away from saturated fats and trans fats (anything with partially hydrogenated oil, mono/diglycerides, margarine, or shortening. Red meat an dairy have trans fat as well, but these foods are good to eat in moderation for other reasons that I won't go into because I've written too much already lol.) Don't be afraid to put on a little muscle either. Aside from toning, it will increase your metabolism, allowing you to eat more.

Whats the best exercise to lose your stomach fat?

The Best Way I Know To Lose Stubborn Belly Fat:

Everyone wants to know how to lose fat around their abs, well, here's how I do it...

The #1 question that is asked on all fitness sites, bodybuilding forums, magazines and late night TV infomercials sounds a lot like these:

How to I lose the stubborn belly fat? How do I lose abdominal fat? How to do I get great abs? How do I lose the stomach pouch off the lower abs?

These are all too common question and they are so popular that it's the reason the weight reduction arena is a multi- billion dollar (yes billion) industry.

You are about to read the real secret to great abs and how to lose the abdominal fat without spending money on supplements or following some diet-of-the-month and it's going to be a very simple formula that you can follow. Remember...

Your abdominal muscle is like the rest of the muscles in your body. They require training if you want them to be larger and stronger. A common mis-conception is that you must train your abs several times a week. This will only lead to overtraining. Your abs are a muscle. Train it like everything else. No need to focus and go overboard. Two to three times a week of focused ab work or core strength is generally the rule for 6 pack abs.

An Easy 3-Step System For Ripped Abdominals:

Step 1

Training: 1% of your overall ab development will actually come from training. Consider the fact that most people think 90% of your results come from training, you can see this isn't the popular consensus. Needless to say, that's where most focus their efforts. They don't get their nutrition in order, they don't use cardio effectively so the masses just do more ab training and more crunches. Ultimately for your abs to show you must have abs to show and a low percentage of body fat for them to appear. More training does nothing to eliminate the layer of fat that is covering them. This is commonly know as spot reduction. Training an area for the sole purpose of eliminating fat in that area.

What is a good exercise to get rid of belly fat?

The way to get rid of belly fat is that same as the way to get rid of any fat. Start eating right.

Spot reduction doesn't work. It's a myth. There is no exercise which will remove troublesome fat from a particular area. Your body decides where the fat will come from first and last as a matter of genetics. All you can do is diet to lose fat or burn more fat calories through exercise or both.

If a person wants to lose a pound of at a week, each day they need to...

a) eat 500 calories less than they burn or...
b) burn 500 calories more than they eat (which is equivalent to a five mile daily run or walk).

Which would you rather do...spend your time running five miles every day or just eat fewer calories? (Note: your numbers may vary somewhat)

Of course exercise is a necessary part of any health regimen and should be encouraged. But exercise will do you precious little good if you don't eat a nutritious, balanced, and varied diet.

Diet to lose fat. Exercise for fitness.

Here are some links which may help you get started. There's a lot of junk info on the internet especially in regard to diet and fitness. So, here are some excellent links to help you on the road to becoming your own personal trainer, fitness guru, diet planner, nutritionist, and all around good steward of your health for life.

Body fat reduction and weight loss?

Well, to lose weight effectively, healthfully, and in a way that you can keep it off, you should lose no more than three pounds a week. (Plus you'll also be losing water weight and getting rid of bloating, so there goes another load of weight - anywhere from four to twenty pounds.)

Cut out entirely (or as very best as you can):
-Junk food
-Carbohydrates other than whole-grain and whole-wheat
-Anything with high fructose corn syrup
-Anything with "sugar" as one of the first two ingredients
-Butter
-Oil other than olive or canola oil
-Cheese
-Full-fat dairy
-Potatoes, other than sweet potatoes

Eat around 1,600 calories a day. This should consist of:
-Four or five servings of lean meat/protein
-One serving of whole-grain/whole-wheat carbs
-One serving of fat-free dairy
-Three servings of fruit
-Five servings of vegetables
-As many non-starchy vegetables as you want (this means no squash, sweet potatoes, carrots, corn, or lima beans.)

Example:
Breakfast - two scrambled eggs with salt and pepper on one piece of light whole-grain bread, one apple, small container of fat-free yogurt

Snack - orange

Lunch - grilled chicken breast with spices, spinach and lettuce salad with vegetables and dressing made from vinegar, olive oil, salt, and pepper

Snack - half-cup of baby carrots, half-cup of grapes

Dinner - one roasted chicken breast with spices, half-cup of black bean salad or black beans with spices, two cups of steamed vegetables with a teaspoon of olive oil and salt and pepper

Every day, you need to get cardio exercise for at least an hour. Ride a bike, walk, run, do jumping jacks, kick boxing, anything.

Help with fat reduction?

Eat fat to lose belly fat. Avoid all vegetable oils which are essentially factory fats which the body cannot burn.

The best diet is one with a balanced mix of veggies, protein, and saturated fats. Yes, I really meant saturated fats. The good fats are actually the saturated fats coming from grass fed beef, pork, eggs, butter, virgin coconut oil, fish oils, and nuts. These foods will keep you full very a very long time and consequently you only need to eat 3 times a day. Also, these foods actually increase your metabolism. The latter will help your body burn more fat from everyday activities.

If you diet on cereal (esp the low fat ones), your body will slow down and actually conserve your body fat. Because your body thinks you are on a starvation mode, you will keep your fats. I lost 3 inches of my belly fat on the said diet above. My good HDL cholesterol went up 150% and my bad cholesterol and triglycerides dropped by 90%.

It is a pity that doctors and dietitians are still in the 1960s & 1970s philosophy of low fat diets. Low fat diets actually will make your insulin shoot up because of your body's dependence on carbohydrates. Insulin in your system will keep on looking for carbs to turn into fat and that makes you hungry all the time. Saturated fats will actually drop your insulin because your insulin will stop looking for more carbs to convert to fat.

Thursday, 19 December 2013

What are causes of acne?

What causes Acne?Did you know that common Acne, also known as Acne Vulgaris, is suffered by up to 85% of adolescents and young adults? That is an extremely high portion of the population which is affected by this skin disorder.

The cause of Acne is not fully known, but there are several factors which contribute to the development of this inflammatory skin disorder. Your genes play a role in this, meaning if your parents or grandparents suffered this skin condition, you will be prone to getting Acne yourself.

Most notably, there is a link to a change in hormonal activity, such as menstrual cycles and puberty. In the past the over production of sebum was considered to be the main cause of Acne. Sebum is an oily secretion of fats and the remains of fat producing cells, caused by hyperactive sebaceous glands in the skin.

However, it appears as though the narrowing of follicle channel, where the hair is rooted in the skin, is also a major factor causing common Acne. There are several other factors which can contribute, such as Stress, accumulation of dead skin cells, an allergic reaction to bacteria in the pores, scratching and the usage of anabolic steroids.

What has not been confirmed in any way, is the contribution a fatty diet, including chocolate, potato chips and French fries, may have on Acne. Generally, sufferers should experiment with their diet to ascertain what food stuffs affect the severity of their Acne.

What could have an influence on Acne is a diet high on refined sugar products. Acne is rare in societies which have not been influenced by our western way of life. These people have a low glycernic level in their diets. However, if the reduction of high glycernic foods, such has soft drinks, sweets and white bread, has a significant effect on alleviating Acne disorders has yet to be proved. Keeping a low consumption of these kinds of foods will influence your general health for the better.

Another misconception concerning Acne is personal hygiene. Acne is not caused by dirt, so a poor personal hygiene is not a factor. To make this clearer, Acne causes blockages to occur deep within the follicle or hair channel and as such cannot be washed away. In fact, anything more than a gentle cleansing can cause new lesions by damaging or over drying skin.

On a lighter note, if you have heard that celibacy or masturbation can cause Acne and sexual intercourse can cure it, I have good news for you. There is absolutely no scientific evidence at all that this is true.

What causes acne scars?

 Acne is a condition that mostly affects teenagers, thus acne can affect adults till their late 30's.

Popping acne pimple is the #1 cause of acne marks and/or scars, for most people not all.

Scrubbing your skin with harsh cleansers instead clean it with gentle soap some examples are in

Over treating the acne, over the counter medications containing Benzoyl Peroxide can aggragate acne if used in high concentrations over a short period of time.

Prescriptions that treat acne are erythromycin, clindamycin, azeliac acid, and isotrentoin. This prescriptions are stronger than over the counter.

I used Tea tree oil for acne, no irritation, but smells like tea,
really clears acne as well as diminishing scars, thus I don't have acne anymore.

Oh, don't get me wrong STAY AWAY FROM COSMETIC MOISTURIZERS. USE (Oil) like jojoba oil, avocado oil, or oils that contain oleic acid, lipoic acid, palmist acid, and other fatty acids, they moisturize your skin natural, do not over use, don't rub pat on your skin gently.

Because cosmetic moisturizers contain synthetic chemicals that irritate your skin, it's possible for it to damage your skin's protein such as collagen and delay skin healing resulted for anything such as acne and mechanical injury.
Source:
I'm a 17 year old male having acne marks not scars, picking them is a big no no, you'll regret is later on if you pick on them. Drink plenty of fountain water, yes fountain water. And eat a lot of proteins for the repair of scars damaged by acne.

What does Acne mean?

Acne vulgaris is an inflammatory disease of the skin, caused by changes in the pilosebaceous units (skin structures consisting of a hair follicle and its associated sebaceous gland). Acne lesions are commonly referred to as pimples, spots or zits.

The condition is most common in puberty, especially among Western societies most likely due to a higher genetic predisposition. It is considered an abnormal response to normal levels of the male hormone testosterone. The response for most people diminishes over time and acne thus tends to disappear, or at least decrease, after one reaches their early twenties. There is, however, no way to predict how long it will take for it to disappear entirely, and some individuals will continue to suffer from acne decades later, into their thirties and forties and even beyond. Acne affects a large percentage of humans at some stage in life.

The term acne comes from a corruption of the Greek άκμή (acme in the sense of a skin eruption) in the writings of Aëtius Amidenus. The vernacular term bacne or backne is often used to indicate acne found specifically on one's back

Does urine help acne?

Your first morning urine is good for clearing acne. You would get the very first urine but some in bowl, take a white face towel and rub on face for about 3 minutes, then you will wash your face with normal soap and cold water. The urine takes the bacteria out of the pimple to help it dry up and heal.

Stress can affect hormones and can theoretically promote acne.
Here are some home remedies that can help but do not mix them together.
1) Tea Tree Oil- An essential oil is diluted and applied topically to acne lesions.
2) Lemon oil or juice - Applied lemon juice or apple cider vinegar to face or you can drink it through using it in water a few drops a day. You can leave overnight don't expose yourself to sunlight. Will help with both acne, and scars as well.
3) Mandarin oil
4) Cedar wood – also good for eczema
5) Lavender
6) Apple cider vinegar
7) Bamboo extract or Sarna lotion – good for rosacea, psoriasis, eczema
8) Bio Oil or BB cream for dark spots or scars
9) Toothpaste is very effective for acne leave on face for about 20 to 30 minutes then wash.
10) Zinc really works on acne
11) 2% Erythromycin
12) Benzoin Peroxide
13) Neem oil- good for acne, psoriasis, eczema, skin ulcers (taken either orally or externally)
14) Hydrogen Peroxide 3% - It can help to dry out acne by killing bacteria on the skin.Soak a cotton ball in hydrogen peroxide and apply it either to the acne breakouts on your face. You also may opt to apply hydrogen peroxide to your entire face to help prevent future breakouts. Allow the hydrogen peroxide to do its job -- wait until the bubbling stops in approximately a minute or two. Rinse your face with water. Apply an oil-free moisturizer to prevent skin from drying out.
15) Vitamin B3- also known as niacin. It promotes healthy skin, can be utilized as an acne treatment.
16) Retinoid- increase collagen production and plump fine lines, making it a good choice if you’re dealing with acne and wrinkles.
17) Sulfur- dries up pimples and keeps sebum production in check, helping to prevent future blemishes. Sulfur has a distinct smell think rotten eggs.

This is something I use every day and I got rid of my cystic acne and my eczema. I really recommend this.
Neem oil: It is powerful antiviral and antibacterial properties, beneficial to those who suffer from various skin conditions like acne, psoriasis, eczema, skin ulcers, helps one treat hair related problems like dandruff and itchy scalp. Dental care products like toothpaste, mouth washes and rinses all use the neem oil's antiseptic properties to keep teeth health and gums free of infection. Other benefits also include its use in household items like mosquito repellents, disinfectants and personal hygiene products. If you like you can purchase at Lucy Vitamin or in health food stores. It is the same price as some of the acne medications, either prescribe or over-the-counter.

Home remedies for acne?

I used to breakout in acne due to oily skin myself. Genetic and Stress can affect hormones and can theoretically promote acne.

Here are some home remedies that can help but do not mix them together.

1) Tea Tree Oil- An essential oil is diluted and applied topically to acne lesions.
2) Lemon oil or juice - Applied lemon juice or apple cider vinegar to face or you can drink it through using it in water a few drops a day. You can leave overnight don't expose yourself to sunlight. Will help with both acne, and scars as well.
3) Mandarin oil
4) Cedar wood – good for eczema, psoriasis
5) Lavender
6) Apple cider vinegar
7) Bamboo extract or Sarna lotion – good for rosacea, psoriasis, eczema
8) Bio Oil or BB cream for dark spots or scars
9) Toothpaste is very effective for acne leave on face for about 20 to 30 minutes then wash. Leave on to long will leave a scar.
10) Zinc really works on acne
11) 2% Erythromycin
12) Benzoin Peroxide
13) Hydrogen Peroxide 3% - It can help to dry out acne by killing bacteria on the skin. Soak a cotton ball in hydrogen peroxide and apply it either to the acne breakouts on your face. You also may opt to apply hydrogen peroxide to your entire face to help prevent future breakouts. Allow the hydrogen peroxide to do its job -- wait until the bubbling stops in approximately a minute or two. Rinse your face with water. Apply an oil-free moisturizer to prevent skin from drying out.
14) Vitamin B3- also known as niacin. It promotes healthy skin, can be utilized as an acne treatment.
15) Retinoid- increase collagen production and plump fine lines, making it a good choice if you’re dealing with acne and wrinkles.
16) Sulfur- dries up pimples and keeps sebum production in check, helping to prevent future blemishes. Sulfur has a distinct smell think rotten eggs.
17) Coconut oil good for acne and scars.
18) Turmeric powder is also good for acne.
19) Neutrogena products
20) Brown Listerine also sucks the life of your acne wash after about 15 minutes.
21) Witch Hazel & Rubbing Alcohol both are good for acne
22) Aloe Vera either from the plant itself or gel apply on the infected area.
23) Neem oil- good for acne, psoriasis, eczema, skin ulcers (taken either orally or externally)

This is something I use every day and I got rid of my cystic acne and my eczema. I really recommend this. Neem oil: It is powerful antiviral and antibacterial properties, beneficial to those who suffer from various skin conditions like acne, psoriasis, eczema, skin ulcers, helps one treat hair related problems like dandruff and itchy scalp. Dental care products like toothpaste, mouth washes and rinses all use the neem oil's antiseptic properties to keep teeth health and gums free of infection. Other benefits also include its use in household items like mosquito repellents, disinfectants and personal hygiene products. If you like you can purchase at Lucy Vitamin or in health food stores. It is the same price as some of the acne medications, either prescribe or over-the-counter.

Wednesday, 18 December 2013

How can I maximise my fat loss?

Your meals may be healthy, but are they low calorie? youre biggest thing is to figure out your caloric intake to stay at the weight you are at now, then subtract 500 calories from your diet a day. also, it is a common misconception that you should eat 3 big meals a day and snack in between, this is what your real meals should look like (though the servings will be off because i dont know your weight)

say you wake up at 8 am ok

8 am : 15-20 min cardio then a recovery shake.. something to put back electrolytes. also take your multivitamin in the morning

9 am : fruit, dairy, protein ex) egg whites only and milk bananas are higher than most fruits in calories so try berries

11:30 am : snack, this should be a small snack like string cheese or yogurt something like that

2:00 pm : protein veggie dressing so maybe, chicken salad with light dressing

5:00 pm: snack, again something small to curb your hunger it can be a fruit or veggie celery and pb make a good snack and give you a serving of veggie and protein

8:00 pm: carb veggie protein fat ex) you could have like chicken tacos; corn tortillas chicken veggies- also when i say fat you do need some fat in your diet. stay away from saturated fat and trans fat, you need monounsaturated and polyunsaturated those are good fats.

its up to you when you take in your carbs, some people say its better to take them in the morning so you are able to burn the calories through out the day. it really depends on when you do your second workout if youre looking to maximize fat loss, you should exercise 2 times a day cardio in the morning and then specific area in the evening like abs one day upper body the next legs and butt the next.. always switch it up.. dont overdo one area with out giving it time to recover..its like beating a dead horse.

you want to make sure youre taking in sufficient amount of fiber, this will regulate your digestive system.. as gross as it sounds the average person carries an extra 4-8lbs of body weight in stool because they are not eliminating regularly (at least once a day)
be sure to take in foods that are antioxidants.. if you notice you feel sluggish and tired even though youve gotten plenty of sleep (8-10hrs) then chances are youre not gettin the antioxidants you need

some ex of antioxidant drinks:
apple juice
cider
tomato juice
green tea, black tea, plain tea
red wine
and beer.. yuck haha

dried fruit has high levels of antioxidants

some ex of high fiber foods:
whole wheat bread, bagels, pasta
muffins, granola, brown rice
brocolli,corn, beans,carrots,peas

hope i helped a little.. your biggest things right now is needing to figure out your current caloric intake and what it needs to be, its best to track your calories so you know what youre taking in.. taking in too little can also have a reverse effect on your body causing it to go into to starvation mode, thus causing your metabolism to plummet and your body to store fat. and remember 6 or 7 small meals a day and try not to eat after 8 if you go to bed at 10.. there should be a 2 - 2.5 hr window from your last meal and bed time

Fat loss in water fasting?

You do not lose fat you lose water and more than half of your body weight is water. So if you water fast it would be the same as eliminating oxygen from planet earth. Really effing dumb suicidal. You lose water weight not fat weight there is no quick fix for weight loss.

Read this book "Ultra metabolism" By Mark Hyman

And "In Defense of food" By Micheal Pollan is a very good one too

So yea you do not lose muscle or fat, you just lose water. However you can lose muscle if you do not use it same with your brain it is called muscle atrophy. Atrophy is just a fancy medical term for loss. So use it or lose it. But the ultra metabolism book will tell you most everything about how to lose weight the right way and in defense of food does too. In defense of food is more fun to read but they both have real good info.

Don't drink your milk is a good book too

Acai berry is a sham! They make a claim that this magical berry has so much power with weight loss because people want the one stop chop shop easy fix. It does not work because there is no wholeness. We crave fats and sugars because at one time before industrialization it was hard to find fats and sugars and carbohydrates. Now our bodies have a lot of the 3 rare nutrients our bodies need to evolve to crave vegetables and plants because do you eat at least half of every meal to contain plants. what ever I am rambling. The point is no low fat, acai berry, pill, meat diet will work you need so much more structure than just to cut one thing out. Read the books you will learn.

How do you loose this fat?

You cant just loose your face fat. if u follow the below diet plan it will effect ur all body not just face

Below are the few Quick Steps towards a Healthier Diet.
1) The very first thing u should keep in your mind and that is the extra weight u put on didn’t come in overnight so it is not possible and also unrealistic to take it off quickly. You have to show patience.
2) The 2nd important thing is that your body weight is controlled by the number of calories you eat and the number of calories you use each day. So, if you consume fewer calories than you burn, you will lose weight. You can do this by becoming more physically active or by eating less.
3) The 3rd important thing is never skip ur meal or go to a crash diet. Don’t ever try to starve urself. It is very important to understand that when you skip a meal or go on a crash diet, the result is that it slows your metabolism to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores. There fore keep in mind never try to skip ur meal, especially breakfast and always try to take food on time
4) Before starting any type of diet, weight yourself and note ur whole body measurement in a dairy. Then after every week weigh your self again and compare with earlier measurements and see how much weight u r losing. Record a goal that you can reach in one month that is 4 to 8 pounds less than you weigh now. Set a goal you know you can achieve.

Now some tips how to set ur deit plan.
5) Start taking your food with out any oil. Try to use boiled/steamed vegetables, meat, and lot of salad. U can eat fruits too and boiled/steamed chicken or red meat too but no pork. Please note and put it in ur mind that nothing fried or oily.
6) Try to chew ur every food for atleast 20 times. And then swallow it into ur stomach.
7) No Potato Please. It is strictly forbidden during this diet
8) No Junk Food Please.
9) Drink at least 3 ltr of water daily. Make ur habit to drink water as much as u can. Rather take a bottle of water with you all the time, when you feel starving, drink it as much as u can.
10) Make you habit to use brown bread.
11) use skimmed and low fat milk and yogurt
12) Sugar is strictly forbidden in this diet plan.
13) First try to avoid any type of soft drink but if u really wants to taste some thing sweet then drink any soft drink (but not cola), but just one glass once in a week.
14) Eat at least once in a day a vegetable soap or Thai soup ( as ur dinner or lunch), as much as u can but no corn flour in it.
15) Just look at your food portion. It is much better to eat several small meals a day (like 5-6 healthy meals a day) than eat either one or two or three huge meal a day.
16) if u feel hungry then divide ur diet into 5-6 healthy meals a day (1 plate size only)
17) one bowl of oatmeal can be taken as a break fast
18) No hard drink of any type is allowed in this diet.
19) Smoking strictly forbidden in this diet
20) Watch out ur every drink and every single piece of ur food. Stay away from fatty foods, junk foods, synthetic foods, foods with preservatives and too much carbohydrate. Don’t try to take foods that are made of white flour for example white bread, cakes, pasta etc and food contain sugar such as cookies, ice cream, candy etc.
21) Remember after every 15 days you can take once in a while with a little treat any thing u like. But remember just a small portion. For example one small personal pizza or one small burger or small pastry.
22) Try to adopt some healthy timing. Early to rise and early to bed. No late sittings.
23) People usually want Quick and Easy result, we all are impatient. You have to be patient in terms of your weight loss and never give up. Always keep in mind that slow and steady win the race.
24) At least take this diet for 3 to 6 months and when u feel that u have achieved your desired weight then make this is as a Life Style change for you entire life. Remember do not focus on just losing weight; try to concentrate on diet plan forever so that you will never have to loose weight again. But occasionally u can take other junk food too.
25) You have to keep in mind that above plan is a not a quick thin program. Don’t try to deceive ur body. It will destroy your metabolism and in the future the proportion of gaining weight is much higher and easier than today.
26) Never ever go for any type of Diet pills or any drug which claim that it will reduce the weight quickly. Taking Diet pills will kill.
27) Exercise: Rule-of -Thumb: remember the formula for weight loss and that is Diet= 70% Exercise= 30%. So remember exercise is must with every diet plan. Start your exercising slowly and gradually increase the intensity. Trying too hard at first can lead to injury. The best indoor exercise machine is tread mill. Run on tread mill for at least 30 mnts daily. Try to extend ur period for one hour. And if you don’t have this facility then best indoor Exercise is skipping.

Does cardio make you loose fat?

No. Diet makes you lose fat.

Everyone who answered so far is wrong and just promoting a common misconception. That's seven wrong answers in a row which shows how common this misunderstanding is. Here's the truth of it.

If you eat too much food, too many calories, you can run all day and never lose an ounce of fat. You can only lose fat if your diet allows it. That's why "cardio" is not the key to fat loss and does not MAKE you lose fat. It only HELPS you lose fat. For a better understanding, check out these fat facts.

• If you consume fewer calories than you burn, you have to lose fat eventually. There are no exceptions to this fact.

• A pound of fat will yield about 3500 calories (Kcal) of energy.

• Your body will burn hundreds of calories even if you are in a coma. That's your BMR. Go here to find out what it is --> http://www.calculator.net/bmr-calculator...

• An average person must run or walk about 5 miles (8 km) every day to burn one pound of fat per week AND THEIR DIET MUST ALLOW IT.

• An average person must run or walk about 350 miles (563 km) to burn 10 pounds AND THEIR DIET MUST ALLOW IT.

• An average person who consumes 500 calories per day less than they burn will lose about a pound a week with no extra time or physical effort required.

• A average person dieting with a 500 calorie/day deficit will burn 10 pounds of fat in 10 weeks. The same person running 5Km (3 miles) per day with a Zero calorie/day deficit will burn 10 pounds in 16 weeks.

•Running only burns slightly more calories than walking as long as the distance remains the same.

• It does not matter if a person runs or walks a given distance…they will burn about the same number of calories. Although running burns slightly more than walking, the distance is far more significant than the speed over which it is traveled.

• It is not necessary to do "cardio" to burn fat. "Cardio" is aerobic exercise which elevates the heart rate to 80% of max and sustains it for the purpose of cardio-vascular fitness. You can burn fat in your sleep.

• Most of the calories you consume will be spent just keeping your body temperature at 98.6F.

• It doesn’t matter how hard or how long you exercise, you will not lose any fat if you eat too much. You can always eat more calories than you can burn. When it comes to burning fat, diet always trumps exercise.

Read my answer about why exercise is not the key to fat loss

Overall body fat loss help!

For fat loss, the best you can do is walking. Go on a treadmill and set the incline to 6-8 and set speed at 3.5 - 4.5. Do the cardio for 30 - 60 minutes 5 days a week. If you cannot exercise for long, at least to 15 min of cardio. The most important thing is the combination of cardio, resistance training and diet. Keep your diet at 1800-2000 calories a day. You'll burn 200-400 calories each day (assuming that you do the workouts) so that would equate to 1600-1800 calories total; that is within the healthy realm of fat loss. NEVER GO BELOW 1500 CALORIES A DAY, that would be cause for malnutrition.

I lost 50+ pounds by doing this with a personal trainer. Lift weights with low weight with high reps per set. Do 20 reps per set for 2-3 sets. Then do cardio after that. Do this 5 days a week and rest for 2 of 7 days (its your decision on which days are rest days).

For diet, calories aren't the only thing to be concerned about. The thing that you need to watch out for is the carbs. There are 2 kinds of carbs- simple carbs and complex carbs. Complex carbs are good for you, basically, they take longer to digest thus leading to less fat production and an even burn of energy throughout the day. Simple carbs are ONLY GOOD FOR BREAKFAST. They have a simpler structure and can be digested immediately. Thus results a very quick rush of energy. If you do not burn this energy soon within digestion, then it will be converted to fat.

To determine what carbs are what in your food, look at the total carbs. Say it has 20g of total carbs per serving. It has 18g of sugar. Sugar is a simple carb, so only 2g of that serving is complex carb. This is bad for a diet, but not too bad for the mornings. Remember, complex carbs are good, simple are bad- simple right?

Lastly, have 5 meals a day. Just make sure they are small in proportions and equate to 1800 cal total. For example, wake up at 6, eat, eat at 9, eat at 12, eat at 3, then eat at 6pm.

When I was on a diet, I always rewarded my self once a month with some nice and tasty comfort food. You don't have to be too tight as*ed about diets all the time, it would drive you to insanity. Just dont pig out and eat like 3000+ calories on that once a month pig out day.

Tuesday, 17 December 2013

Help with a 7 day muscle building routine?

Gaining muscle is a two step process: 1) eat more healthy food 2) strength training.

The first step in gaining muscle is to create a calorie surplus: a state in which you eat more calories than you burn. For example if you burn 2,500 calories per day, you would need to eat around 3,000-3,500 calories per day to gain weight. Your body uses that surplus of energy to build muscle. You can use the calorie calculator for help in figuring out how much energy your body needs for weight gain - http://calorieneedscalculator.com

The only reason your body will use that extra energy to build muscle is if you engage in some sort of strength training routine. Strength training is any exercise that places a load on the muscle: weights, machines, resistance bands, body weight exercises.

You need to keep your diet clean to gain the right kind of weight. Stay away from sugary and simple carb foods such as candy, foods made with white flour, soda and other junk. These foods will promote fat storage, something you don't need. Stick to foods made from whole wheat flour, oats, brown rice, lean sources of protein (chicken, some cuts of beef, fish), nuts, beans, legumes and protein shakes.

Do you need a muscle building plan

Planning your muscle building program

It's easy to become so obsessed with your training that you become gullible to the advice of people who don't have the faintest idea of what it takes to build a strong, healthy body. Many people get ripped off by charlatans, believing everything they read, see, or hear in their quest to get in shape.

The widespread (but secretive) use of steroid-enhanced physiques in magazines and on the Internet has led to an increase in the number of people who have unrealistic physique goals, thinking that copying their crazy, often made up routines will give them the same physiques.

If anyone plays down the importance of genetics and drugs in building muscle, you should hear alarm bells ringing straight away. Even many of the film stars with muscular physiques have used steroids to quickly bulk themselves up.

The 'champion' training routines you read about in magazines often claim that you can get superior results training 5-6 times per week. Unless you are very genetically gifted (or using drugs), you do not have the recovery ability to train 5-6 times per week and make progress. Most people lose muscle on this regime. Generally, you will make your best gains when you weight train around 2-3 days p.w, allowing your body to rest and grow!

Now, this doesn't necessarily apply to all forms of exercise. If you're training with weights three times each week, then two aerobic workouts (as long as they're not too intense) will help you to shed body fat, will improve your recovery and also enhance your fitness. This is important, especially when you're performing exercises such as the squat or deadlift, which demand a lot of your heart and lungs.

The routine that follows has worked for all who have tried it. Your first set should be a warm up of about 20 reps with a light weight to allow you to get into the motion. Followed by a second set, allowing you to do a fairly hard 12 reps. For your third set choose a weight that allows you to do 6-10 hard reps, the last rep being nearly impossible. On further sets, keep the weight the same and just go for maximum reps. Follow the routines as listed. Do not substitute exercises for others, unless an injury means you have to!

It's not necessary to always train on Monday, Wednesday and Friday. Although training any day of the week is better than nothing, always try and insert a day of rest between workouts. This gives your body ample opportunity to recover and grow. Beginners should do no more than 2 sets per exercise for the first few months, otherwise you will over train.

Monday
Deadlift: 4 sets
Lat pulldown to chest: 4 sets
Shrugs: 4 sets
EZ close grip bench press: 4 sets
Forearm curls: 4 sets

Wednesday
Squats: 4 sets
Leg curls: 4 sets
Standing calf raise: 3 sets
Abdominal crunches: 3 sets

Friday
Slight incline bench press: 4 sets
Barbell curl: 3 sets
Seated behind neck press: 4 sets
Abdominal crunches: 3 sets

Cold Or Hotshowers best for Muscle Building?

Building muscle is about lifting heavy and eating more. Neither style of shower will help with building muscle.

Hot showers can sometimes increase inflammation, making workout soreness last longer. This might indirectly slow your gains if it increases your recovery needlessly.

Cold shower/ice baths can soothe inflammation. This might make you more comfortable for a while, but inflammation is a natural process and is part of recovery - it has a biological purpose and you will do best to avoid interfering with natural processes as much as possible. And cold showers suck.

Take comfortable showers, and spend your time focusing on what you do in the weight room and at the dinner table to get the most out of your muscle building.

Dose running build muscle?

A sign of your muscles building is not the amount of pain you are in post workout. This is because the more you workout the more your muscles will adapt and the less they will hurt.

And to answer your question about whether running builds muscle, the answer is yes, of course it can, particularly if you don't have good muscle tone to start with. But if you ask will running build muscle bulk or mass, then you might be disappointed in the answer.

Running is a cardiovascular exercise. The act of running increases blood flow, which stimulates the heart. Running also increases the amount of metabolic hormones released into your system Metabolic hormones will actually cause you to lose weight, as well as muscle mass.

The muscles used in running will strengthen, but they will not build - at least not to the extent that a body builder would like to see.

So to strengthen your leg muscle's and avoid losing muscle don't run for more than 30 minutes to limit the amount of metabolic hormones that are released. Shortly after your run, consume a protein shake or bar and some carbohydrates to release the all important muscle building nutrients and counteract the metabolic effect.


Monday, 16 December 2013

How to help decrease cellulite?

Exercise doesn't decrease cellulite with the possible exception of the little bit it may contribute to fat loss and the even smaller amount that contributes to making cellulite less visible. Sooo, you can pretty much forget about exercise as a remedy and, if you need to lose fat, do it with diet or diet and exercise combined.

Here's the cellulite story.

Here's the sad truth about cellulite. Cellulite is not fat, it's a genetic-based condition involving an uneven distribution of adipose and collagen tissues and once you have it, you will probably have it for life. However, because cellulite involves fat, you may be able to reduce the prominence of it by burning fat. Unfortunately, cellulite seems to present in those areas where fat tends to leave last...buttocks and thighs. So, reducing the cellulite effect will, for most people, require burning excess fat to a very low body fat percent....something which usually means a serious lifestyle change and commitment to proper eating habits for life with no guarantees.

Exercise won't help beyond burning a few more calories so plan your workouts around fitness goals such as excellence in a sport or occupation, strength, endurance, flexibility, systemic fitness, general health and well being, body sculpting, body awareness, coordination, poise and comportment, balance, body composition, mental acuity, educational experience, etc. Don't exercise with the hope it will help make cellulite disappear.

Here's an excerpt from an article from the US National Institute of Health, the people your doctor listen to.

"A great deal of money is spent by people who want to rid themselves of cellulite, but no amount of weight loss, exercise, massages, wraps, creams, supplements, or surgery has proven to effectively eliminate it once you have it. Liposuction, for instance, is not recommended for cellulite, and may even make it look worse."

Why do skinny people have cellulite?

Cellulite always the biggest problem for majority of women or ladies... even skinny girls will have cellulite. This unsightly bumpy appearance of cellulite on the skin is most commonly seen on the arms, hips, thighs and buttocks of women.

You can try to read this article, is about cellulite reduction. Hope it can help you and for those who facing this problem.

One plausible explanation - which also explains why very few men suffer from cellulite - is based on the composition and behavior of women's fat cells and the connective tissue that holds them in place. Very simply, a woman's connective tissue is very inflexible, so as females gain weight their fat cells expand, and tend to bulge upwards towards the surface of the skin, giving the classic orange-peel appearance of cellulite. In men, not only is there generally less fat on the thighs, but also the outer skin is thicker and thus obscures what is happening to any surplus fat below.

The causes are poorly understood, and several changes in metabolism and physiology may cause cellulite or contribute to cellulite. Among these are a disorder of water metabolism, abnormal hyperpolymerization of the connective tissue, and chronic venous insufficiency.

Biochemistry of cellulite?

Cellulite is the lumpy substance resembling cottage cheese that is commonly found on the thighs, stomach, and butt. Cellulite is actually a fancy name for collections of fat that push against the connective tissue beneath a person's skin, which causes the surface of the skin to dimple or pucker and look lumpy.

Hormonal factors: Hormones play a dominant role in the formation of cellulite. Estrogen is the most important hormone. It seems to initiate, and aggravate cellulite. Other hormones including insulin, the catecholamines adrenaline and noradrenaline, thyroid hormones, and prolactin have all been shown to participate in the development of cellulite.

Predisposing factors: Several genetic factors have been shown to be necessary for cellulite to develop. Gender, race, biotype, a hormone receptor allele that determines the receptor number and sensitivity, distribution of subcutaneous fat, and predisposition to circulatory insufficiency have all been shown to contribute to cellulite.

Diet: Diet has been shown to affect the development and amount of cellulite. Excessive amounts of fat, carbohydrates, salt, alcohol or too little fiber can all contribute to an increased cellulite.

Lifestyle: Smoking, lack of exercise, tight clothes, high heeled shoes, and sitting or standing in a single position of long periods have all been correlated with an increase in cellulite. A high stress lifestyle will cause an increase in the catecholamine hormones.

To reduce weight quickly

Do cardie exercise, yoga, plates its great to burn fat and it will tone ur body as well, Dancing can be one of the ways of a work out and you may not even get bored of it.

Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system

 Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier.
 Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on).

 Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Generally, you want to - with a combination of calorie reduction and increased activity - reduce and burn a certain number of calories a day, causing a net loss of calories so your body is forced to use its own stores of fat. Articles for weight loss tips

Loose weight fast?

Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system.

Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on).

Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Generally, you want to - with a combination of calorie reduction and increased activity - reduce and burn a certain number of calories a day, causing a net loss of calories so your body is forced to use its own stores of fat. Articles for weight loss tips

Easy weight to lose weight FAST

Do it for yourself : easiest way to lose weight is to decide for yourself that you really want to lose weight if you are not motivated enough than nothing is going to happen

Exercise : Dancing can be one of the ways of a work out and you may not even get bored of it. Diet wise : drink 8-10 glasses of water.

U should have a healthy balanced diet have more fiber and protein in your diet they keep you full and energized and you should have small meal every 3 hours and don’t eat before 3 hrs of going to bed and soup it make u full and has less calories just avoid the cream and make the soup in this way mix veggies and water sort of a thick soup its very filling and sometimes tasty. You should look at how you are eating these days.

Eating healthy food lets you have a healthy body. You should stop using food that has fat and contains sweets in it. You should prefer having fruits and vegetables over them along with some work out.

Saturday, 14 December 2013

Good diet to lose weight and build muscle?

Building muscle whilst losing weight at the same time is very difficult, it requires a good balance of calorie control and weight training. You need to maintain a calorie deficit of about 500, lower than that and your body probably won't be willing to put on muscle. So you need to calculate how many calories you're burning in a day, including all the exercise/physical activity you're doing, and subtract 500 from the amount, that is how many calories you should be eating. Doing this will allow you to lose 1lb of body fat a week.

Within this calorie limit, you need to be eating 177g of protein every day, this is vital, if you don't have a high protein intake, you're just gonna burn muscle tissue. Having protein every 3 hours helps, but isnt vital, but it is vital that you're getting protein for breakfast, before bed, before your workout, and immediately after your workout. Also, don't be afraid of healthy fats, you need them. It's carbohydrates you'll be mainly limiting, having most of them before and after your workout.

Here are some vital compound lifts for any muscle building routine:

Squats (works the entire body)
Deadlift (works mainly legs and back)
Bench Press (works mainly chest, shoulders, and triceps)
Overhead Press (works mainly shoulders, triceps, and chest)
Pull-ups/chin-ups (works mainly back and biceps)

Here's a routine I recommend:

Monday
Squat 3x5
Bench press/Overhead press 3x5 (alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Overhead Press/bench press 3x5 (alternating)
Deadlift 1x5

Friday
Squat 3x5
Bench press/Overhead press 3x5 (alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

3x5 means 3 sets of 5 reps. Start with very light weight to learn proper form. Increase weight by 2-5kg on exercises each workout. Add 3 sets of abdominal exercises at the end of each workout if you like. When the weights get heavy, do progressively heavy warm-up sets to reach your working weight.

Protein to build lean muscle?

For any normal healthy adult with no special dietary considerations, protein supplements are a bad idea. Here’s why.

The idea that protein supplements will help build muscle (“bulk up”) is myth kept alive by faddists and supplement sellers. The body provides the protein required for building muscle by making it on demand, when it needs it. All you have to do is eat a balanced diet (including meat, eggs, and milk if possible) and you will get the essential amino acids (protein building blocks) the body needs to build muscle. Taking a protein supplement in addition to a balanced diet will only cost money, add unneeded calories to your diet, be mostly wasted through excretion, and not do as much to suppress your appetite as a nutritious snack.

When working out to build muscle, you must break down muscle tissue which will be replaced later to create a stronger muscle. The replacement takes place over the 2-4 day recovery period which follows the workout. That is when the new muscle tissue is added and the protein is needed. Because the body does not store excess protein as it does fats, drinking a protein shake or taking supplements before or after a workout makes no sense because that is NOT when your body needs it. And, that is just one more reason why dumping protein into your system at one time makes no sense. The best way to get your RDA of protein is through a normal, balanced diet of nutritious foods, not supplements.

The average person only needs about 60-80 grams of protein per day. That's about the amount of protein available from two or three chicken breasts. You will easily get that amount of protein from a nutritious and balanced diet. And, when you're eating real food, you'll also get the benefit of other nutrients and a digestive process which will help curb your appetite for a longer period of time.

Protein supplements have become a staple of the fitness craze for the past 20-30 years. The supplement industry is huge, powerful, and influential. Supplements are poorly regulated in the US and do not have to meet the stringent standards of read food and drug products set forth by the FDA. And, there are so many scam supplements on the market, the FTC can't keep up with them. Supplement makers don't have to tell you what's in their product or how much or what the quality is. In the past decade many protein supplement producers have been suspect for buying protein from off-shore bulk producers which have contained a variety of toxins including heavy metals, pesticides, etc. For these and other reasons, supplements in general are best avoided. The only supplement you should take is a high quality daily vitamin/mineral pill unless recommended by your health care professional.

Google “protein supplement” and you’ll see a wide variety of commercial products all trying to keep the myth alive with a lot of expensive advertising and silly names like “Muscle Max” or “Mega Muscle”. These products combined with public ignorance, vanity, and the desire for an easy way to look great provide a major source of revenue for a powerful and poorly regulated supplement industry. But Google “protein supplement myth” and you’ll see websites telling you what a bad idea protein supplements are. But, because supplement makers are clever and know this, you’ll also find propaganda supporting protein supplements under “protein myths”. So, how do you know who to believe?

If you want the truth about protein supplements, forget all the junk info on the internet and people who have something to gain and go to the people who have nothing to gain and know the most…the NIH. The National Institute for Health is the US government’s best effort to promote good information for your health.

Tips for building muscle?

There are 2 components to muscle building - lifting, and diet.
For lifting, to build muscle, you need to build strength. This means lifting heavy weights for a low number of reps. Go Google "Stronglifts 5x5", I highly recommend it as a beginner lifting program. You can learn a lot about proper form and lifting in general from the website, and if you stick with the program as it is written you will notice a difference fairly quickly. The plan is aimed at cutting out many of the activities that don't actually benefit you, things that people tend to do in the weight room but don't understand why they do them.

Your diet must be healthy, balanced, and have enough of everything. The dietary component isn't about protein. Your body can only use so much protein, no matter how hard you are lifting. But working out regularly burns a good deal of energy during workouts, boosts your metabolism between workouts (burning even more energy), and consumes other resources in greater amounts as well (vitamins, minerals). When trying to gain muscle, you have to increase all components of your diet.

Supplements are not needed until you are much stronger, and even then you may never need them if you eat healthy and work hard in the gym.

Building muscle mass?

You should do weight lifting, but it depends on what type of muscles you want.

If you want big bulky manly muscles then every time you weight lift you have to do a lot of sets with a little bit of reps with higher weight than you would be comfortable with. For example, lets say you are doing bicep curls and you are curling 50 lbs (and its a little heavy for you). You are trying to build muscle mass so you would do 10 curls 5 times. Do this from 4 to 6 days a week, and each week add some more weight.

If you want toned muscles then you would do a little bit of sets with a lot of reps and weight that you are comfortable with. For example if you are doing bicep curls and you are trying to tone your biceps then you have the weight that is comfortable for lifting and you would 20 curls 3 times. Each week add a little more weight, reps, and sets. Do this 4-6 times a week.

After your done working out then eat protein. Protein bars are always helpful, and steak, chicken, pork, anything with meat.

How fast muscle builds?

It's about how much muscle can you build and the answer isn't just so straight forward or simple.

Consider the following: The average man has between 30% to as much as 60% of his lean body mass as actual muscle. The average women has between 25% to 50% of her lean body mass as actual muscle.

Muscular growth is rarely a liner process and tends to come in a series of cycles.

"You cannot calculate your actual muscle gain, short of having a biopsy." - Jeremy Likeness, Certified Personal Trainer and Body Transformation Expert

That means that no matter what you eat, how hard you train or what supplements you take, muscle growth will never come at a predicable steady rate. This makes those 10-12 pounds of muscle a year for a natural bodybuilder a myth along with any other hard numbers telling you how much actual muscle to expect or any references to the actual rate of growth.

Here's just a short list of the things that can influence your muscle growth:

holidays
injuries
illness
nutrition
training
sleep
medications
complications called "life"
and more...

By the way...

Some people are genetically predisposed at packing on lean body mass and can just look at a weight and gain muscle (you know those people right?). Others have to work like the dickens to just gain an ounce of muscle and their rate of growth is slower.

Researchers from the Netherlands, Van Etten, L.M., Verstappen, F.T., & Westerterp, K.R. studied the effect of body build on weight-training-induced adaptations in body composition and muscular strength. Medicine and Science in Sports and Exercise, 26, 515-521. In the study they found that men with a "solid" build gained more muscle than men with a "slender" build following a 12-week weight-training program .

Although fat-free mass increased in both groups, the slender guys gained only 0.7 pounds (0.3 kilograms) versus 3.5 pounds (1.6 kilograms) in the solid group. My point is...

The nearer you get to your muscular genetic potential, the slower the gains will be. This is known by exercise professionals as the ceiling of adaptation. The longer you've been training, the slower your gains will be. Somebody like me who's been training for 17 years will gain less muscle mass than a new trainer who's just started out in the first 6 weeks.

So what does this mean to you?

That being said, based on the consensus of the available studies, the average trainee can gain roughly 2-4% of their initial weight in the form of muscle after 6 weeks of regular resistance exercise. These figures are based on the results of studies using trained subjects with a body fat percentage of 10-15%. Extremely lean or obese individuals would be hard to predict.

None of the studies I could find made reference to a female's ability to build muscle so my best guess is about half of the male studies but I can't prove that as there's no research to fall back on. Let's face it...

How much muscle can I gain is not a linear approach. You won't keep growing at the same rate forever. In fact, the studies that do reference muscle growth were only on male trainees in the first 6 weeks of training. That seems somewhat predictable but after those 6 weeks, you need to know what to expect and it's not going to be the same number week after week or year after year.

Over the course of a year, it's rare for people to add more than 25 lbs of muscle but it's very possible for them to add more than 25 lbs of lean body mass. Lean body mass defined as a combination of anything that is not fat. And that's why...

Increasing your lean body mass is something you can track and calculate and should be your focal point to determine your progression. How much muscle you build in a given time period is not because it's not a linear process and it can't realistically be determined short of a biopsy.

"A beginner on a decent training and nutrition program might be able to gain 25 pounds of muscle in their first year of training. In year two, we can cut that number in half, giving you a gain of 10-12 pounds. In year three, the gains will be halved again, giving you 5-6 pounds of new muscle." - Christin Finn

If you are gaining more lean body mass that is generally a positive because you are gaining more muscle than fat. For most weight-gainers, .5 pounds per week would be an even more realistic goal as they reach their genetic limit. Frankly...

Staying focused on your goal by training intensely, eating consistency and engaging in proper recovery are things you can control and will result in your optimization of lean body mass.

Remember that gaining muscle is a long-term project. If you're dedicated and consistent in your efforts, you will not be disappointed.

Thursday, 12 December 2013

What is cellulite?

Cellulite is the dimpling effect most common in the thighs, buttocks, and lower abdomen.

The upper most part of your skin is called the epidermis. This is mainly dead skin (a protective barrier including yeah, dead skin cells, and oils, etc.)
Underneath the epidermis is the dermis. This is where your hair follicles, blood vessels, sweat glands, etc are located. The dermis is also where you'll find live, healthy skin cells.
Underneath THAT layer (the dermis) is the subcutaneous layers,.. or fat layers. There's 3 layers of fat. This layer is very structured. Fatty parts are structured into specific chambers by strands of linked tissue around it. Anyway,.
Sometimes, little pockets of fat protrude up into the dermis, causing the dimpling effect.

This is due to hormones, genetics,.. etc.

Even young, healthy women who eat healthy and work out regularly can get cellulite.

Some men can get cellulite, too. But it's not as common as it is in women.

Also. Once you have cellulite, eating healthy and working out won't fully get rid of them. However, it will help.

Reduce cellulite?

To reduce cellulite, drink water. Aim for a least 2 liters a day. This will help to flush out toxins and help your body regulate better.

Exercise to reduce cellulite. Even a little bit of exercise everyday will help, but try and work in some vigorous exercise for better results. Losing weight can help reduce that cottage cheese look.
Make changes in your diet to reduce cellulite. A cellulite diet consists of reducing fat, sugar and calorie intake and focusing on foods that contain anti cellulite ingredients, packed with anti-oxidant power such as:*Asparagus*Avocadoa*Bananas*Beans*Ber... and Oat Cereal are an excellent source of energy, high in fiber and antioxidants.*Broccoli*Citrus Fruits*Nuts*Oily Fish:Salmon, sardines, tuna, trout, herrings, mackerel and bass*Onions*Pears*Pineapple*WatermelonIn... as much of these types of food into a balanced diet to reduce cellulite.

As part of your anti-cellulite diet, eat more protein and fiber. protein helps to firm up muscles that can keep fat stores in place and reduce the dimpled effect of cellulite.

Eat approximately .6 gram per pound of lean body mass if you are a moderately active person, and 1 gram per pound of lean body mass if you are very active. Opt for lean protein in fish, especially salmon because fish provides a high dose of essential fatty acids.

Help get rid of cellulite by taking your vitamins. Add the following vitamins to your diet to help:

Calcium : To reduce body fat,Gamma linoleic acid: Helps burn more calories,Potassium : Helps combat fluid retention,Iodine: Helps stimulate a slow metabolism,Lycopene: A vital antioxidant
Magnesium: Helps fight stress and is associated with weight management Selenium: Improves the action of vitamins C & E and beta carotene Sulphur : Reduces free-radical damage Vitamin B6: Excellent fluid fighter

Vitamin C: Powerful detoxifier and helps strengthen skin Vitamin E: Improves circulation and is essential for healthy skin Essential Fatty Acids. Take a fish oil or flaxseed supplement which can improve skin texture and tone within 2 months of use.

Supplement your cellulite diet with antioxidants that can help you reduce cellulite. The best antioxidants for fighting cellulite include: juniper berries, peppermint tea, grape seed bioflavonoids, co-enzyme Q-10, black pepper extract, white pepper, cinnamon root extract, onion, cloves, garlic and ginger.

Green Tea is also a great antioxidant that has been shown to increase the rate your body burns calories and can help you lose cellulite.

Get professional help. See an Endermologist. The FDA has approved Endermologie as an effective solution for temporary reduction of cellulite. You start with 14-18 treatments 1-2 times weekly, with monthly visits for maintenance. Endermologie involves a massage machine with 2 rollers and some gentle suction action. Another option is to get a weekly massage and have them put extra focus on your problem areas.

Try body brushing to reduce cellulite. Buy a bristle body brush and use it everyday before you shower. Begin at your feet and make deep, long strokes towards your heart, with extra focus on the problem areas. This exfoliates and improves circulation, which helps with the appearance of cellulite.

Home remedies for cellulite?

Does anybody know what can help cellulite..home remedies, creams, treatment, anything!

Cellulite always the biggest problem for majority of women or ladies... even skinny girls will have cellulite. This unsightly bumpy appearance of cellulite on the skin is most commonly seen on the arms, hips, thighs and buttocks of women.

You can try to read this article, is about cellulite reduction. HOpe it can help you and for those who facing this problem.

Can you get rid of cellulite?

Cellulite is one of things in life that we don't like, but will always be around.

You can minimize the look of cellulite with cellulite creams. Like wrinkle creams they fill in the lines of cellulite and help the skin swell up a very tiny bit. This gives the skin a smoother look. They say that there is a 65-67% reduction in the look of cellulite. If you massage them in at night, it will help break up the cellulite chunks also giving you a smoother look.

You can also minimize it by toning the muscles under the cellulite. This will help tighten the area and when the muscles are tighter, it gives a tighter look and feel, thus having the cellulite look noticeable.

You can help new cellulite from occurring by making sure that your diet is free from white sugars and carbs (eat only breads and pasta made from 100% whole grains), take a daily vitamin-mineral supplement (buy a good one that comes in a capsule, not a tiny little pill), try to avoid caffeine as caffeine add to cellulite (if you drink coffee then don't drink any energy drinks that are high in caffeine and sugar).

The #1 way to help keep cellulite at bay is pure water and lots of it. Make sure you drink at least 8 full glasses a day. Many people have cellulite because they don't drink enough water and there is no way for the calorie burned toxins to be removed by the cells. By drinking plenty of water you leave an easy escape route for the toxins and they won't build up.

You can never get rid of 100% of it but you can reduce the look and lets face it, it's the look of cellulite that we don't like.

Cellulite so early in life?

CELLULITE

Cellulite. If you're a woman, chances are nine out of ten that you would have encountered these unsightly lumps on your thighs and buttocks. And you would be itching to get rid of them. You'd be willing to try anything, from pounding the life out of them to creaming them, and occasionally, if you are really desperate, exercising them!

So what is cellulite anyway?

It's fat that looks lumpy and dimpled, and is usually found around the buttocks and thighs - because this is where most women store fat. So if your behind resembles a lumpy mattress more than it does the models strutting around on television, you know why. Not fun, huh? And to add insult to injury, most men don't get cellulite!


What causes cellulite?

Heredity, lack of physical activity, gorging on fried food, coffee and sugar, and drinking less water.


So how do we get rid of this cellulite?

Diet and exercise is the way to go. If you're the type that binge eats during weekends or holidays and then crash diets, STOP NOW. You're not helping your system at all. It's bad for your health and for your well being. And anyway, the worst part about cellulite is that you don't need to be fat to have it. Skinny women get cellulite too! Remember, once you get fat cells, they stay with you through thick and thin, ever the faithful companions! (With friends like these, who needs enemies?) So the only thing that will help is a balanced low-fat diet.

This may be easier said than done, but remember what you learnt ever since you held a book to your nose? Prevention is better than cure. Take it slow and steady. Crash dieting tops the 'worst ways to lose cellulite' list as you don't lose fat, you lose muscle. Instead, cut down on fatty foods.
Bid farewell to french fries, ghee laden aloo ka parathas and butter chicken, and desert the desserts!

Combine your diet with aerobic exercise and weights to tone up muscle. The healthiest and most natural way to diminish cellulite is through diet and a mix of cardiovascular exercise and weight training. Do a minimum of 30 minutes of cardio exercise, three times a week, and 30 minutes of lifting weights or doing resistance work (sweeping the floor, washing clothes - yes, it works!) three times a week and you're all set.


Water Water Everywhere

Another cause of cellulite is inadequate water intake, which prevents the body from getting rid of toxins, and these toxins prevent the breakdown of fat. So drink up - at least 10 to 12 glasses of water a day. If you drink any caffeinated beverage, you need to drink extra water to counteract caffeine's dehydrating effects.


The Brush Off

The skin is the largest organ of the body and other than bathtime, it's completely neglected. Brushing is the best thing you can do for your skin, and it takes just a few minutes everyday.
On dry skin, take a soft body brush or loofah and brush towards the heart:
Up from the legs and arms.
Down from the neck
Across your buttocks.
Dry skin brushing is more beneficial than brushing when in the shower. Don't scrub, massage or rotate the brush on the body; just sweep it across the skin in long smooth strokes. It stimulates blood circulation, tightens the skin and eliminates cellulite. Phew! And if you need any other reason - it feels damned good

How do i build muscle mass?

Building muscle mass is dependent on what body type you are. Are you naturally skinny, muscular, or fat? If you are naturally skinny, then you will have to consume alot of calories to build muscle mass and workout 2-3 times a week, not everyday because workouts burn calories. Because skinny people(ectomorphs) have high metabolisms and burn off calories easily, they must eat lots to even think about building muscle. For them, high carbs and high protein intake is a necessity.

Now naturally muscular and fat people (mesomorphs and endomorphs) build muscle pretty easily from any kind of weight training. In order to see the muscle built, endomorphs must eat "clean" foods and leave the junk food out, raise healthy fat and protein intake, and possibly lower their carb intake. Mesomorphs are GODS blessed people. I say this because they can just about do anything or eat anything and look like Arnold. You've seen them before. These naturally muscular guys who don't lift weights.

As far as weight training goes, you can do 3 sets of 6-10 reps for each exercise for a bodypart to start out (beginner). Use one exercise for each part of the muscle being trained. As you progress, you can use more advanced set/rep schemes like 4x6, 5x5, 6x4, 6x6, 8x3. As long as your set/reps total at least 24. 24 is the least amount of reps/sets needed for hypertrophy (i.e. "Muscle Growth")

For chest, the chest has basically two parts to train, the upper chest and lower chest. You can use wide grip for presses and dips to hit the "outer" chest or narrow grip for "inner" chest. Incline presses and flyes for the upper chest, flat bench for middle and outer chest, and decline press and wide grip dips for lower out chest.

Be sure to use a weight that you can press can contract your chest at the top of the movement (i.e. "Sqeeze"). This is most important in developing any muscle being trained. It's not about how much weight is being used, but the contraction. And keep your elbows in close when pressing to avoid over use of the shoulders and get better contraction.

But to be honest, bench press is not even the best mass builder for chest, IMO wide and close grip dips are. Bench press is good for building strength by using heavy weight. It mainly builds front shoulders and triceps and some chest. Chest is mainly built from bench press when you are working the chest with contractions.

How do i build muscle fast?

The most important component in muscle building is a well thought out bodybuilding nutrition plan. Some of the things to consider when creating this plan are that you should consume 1 to 2 grams of protein per pound of body weight per day. If you weigh 180 pounds, you should consume up to 360 grams of protein per day (that’s a lot of chicken!).
You should consume about 1 to 2 grams of complex carbohydrates per pound of body weight per day - 1 gram if you‘re cutting and 2 grams if you‘re following a weight gain diet. You should also take in about 25 grams of healthy fat per day. All of this food needs to be eaten in 5 to 7 small meals that are spaced out every 3 to 4 hours throughout the day. This all takes a lot of planning, but it will help you in your quest to build muscle fast.

The next, obvious component in muscle building is the bodybuilding workout program that you follow. If you want to build muscle fast, you have to use heavy weights and low repetitions. You want the weight you use to be heavy enough that you can barely finish 6 to 8 reps per set. Your body building workout routine should also follow a training split that allows each muscle group at least 48 hours to recover after a hard workout. Finally, you have to shock your muscles by incorporating new bodybuilding exercises and techniques into your training sessions. Use machines and free weights and cables or try using drop sets or supersets to burn out a muscle group. You have to keep things fresh to keep your muscles growing.

Another component in the muscle building equation is the use of essential bodybuilding supplements. These include Whey protein, Creatine Monohydrate and L-Glutamine. All three of these supplements aid in protein synthesis and muscle reconstruction after hard bodybuilding workouts. Some people will argue that steroids are the most essential bodybuilding supplement to build muscle fast, and it is true that steroids will help increase gains in muscle. However, there are risks inherent to the use of steroids, which can result in prolonged health issues that last well after the steroids are out of the users system.

The fourth step to building muscle fast is proper hydration. During bodybuilding workouts, microscopic tears develop in the muscle fibers being used. Once the workout is over, the body begins to synthesize new proteins to repair the torn fibers. The body can more efficiently repair the damaged muscle fibers if the muscles are properly hydrated.

Finally, rest is the highly overlooked fifth step required to build muscle fast. As with hydration, bodybuilders need adequate rest in order to efficiently repair the damage caused to their muscles during intense bodybuilding workouts. Without proper rest, the muscles won’t be repaired quickly, leaving them vulnerable to injury. Additionally, the repairs that are made won’t be as strong as those made in a well rested athlete.

Muscle building deit

Eat whole foods 90% of the time. Check my StrongLifts Diet. Proteins. Meat, poultry, fish, eggs, milk, ... Carbs.

Brown rice, oats, whole grain pasta, quinoa, ... Veggies. Spinach, broccoli, tomato, salad, carrot, ... Fruits. Banana, orange, apple, pineapple, peers, ... Fats. Olive oil, fish oil, real butter, nuts, flax seeds, ... 8. Eat More. Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery.

 Most guys don't eat enough, you got to eat more to build muscle. Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes. Eat Post Workout. Get proteins and carbohydrates post workout to help muscle recovery and replenish your energy stores. Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.

Eat BW in lbs x 18kcal. Track your daily calorie intake using Fit Day. You need at least your body-weight in lbs x 18kcal to maintain weight. 9. Gain Weight. You'll never look muscular weighing 140lbs at 6". No matter how much training you do. Check the guide on how to gain weight for skinny guys. Here's the most important part. Eat Calorie Dense Foods.

How do I build muscle?

The biggest muscle building mistake you can make is doing routines from muscle magazines. Most of those guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle fast.

The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here's how to build muscle: the definitive guide to building muscle.

1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight training because it allows you to start light and add weight endlessly. Body-weight exercises work too.

 Start with an empty bar.

Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone. 2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines. Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions. Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you. Functional. Strength built on machines doesn't transfer to free weights or real life. No machine balances the weight for you in real life. Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym. 3. Do Compound Exercises. Isolation exercises are ok once you've built base strength & muscle mass. But if you're starting to build muscle, exercises that hit several muscles at the same time are better. No endless Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows Also no Triceps Kickbacks -> Bench Press, Overhead Press, Dips And definitely no Leg Extensions -> Squats & Deadlifts 4. Train Your Legs. Squats work your whole body, they're the most important exercise. You'll look totally different once you can Squat 300lbs. That's a free weight Squat with hips coming lower than knees. All your muscles tense when doing Squats & Deadlifts. They work your body as 1 piece and let you lift heavy weights. Don't lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you'll have bigger arms. 5. Do Full Body Workouts. Don't do those muscle magazine workouts. Body part splits with isolation exercises is fine once you've built a foundation. That's once you can Squat 300lbs. You can't Squat that much or never did Squats? Check StrongLifts 5x5. It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc. 6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery. Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time. Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows. Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout. Eat. "Eat like a horse. Sleep like a baby. Grow like a weed". Your training is useless if you don't eat enough calories for recovery. 7. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box.