The best ways to amplify your results in the gym directly and indirectly.

We all know what to do to gain muscle or lose fat, yet difficult is precisely in the "to" and the small details. If it were easy, everyone would be getting results, but not quite work that way. The following is 15 ways to amplify your results in the gym directly and indirectly, said simply and without hypocrisy.

1- Remove at once refined sugar from your diet:

This crap will do well on any occasion. With a little intelligence, you can replace it with other infinitely more healthy things and still bring you benefits within the academy.

2- Control the consumption of processed foods :

For those unaware, processed foods are all foods produced by man, without being directly from nature. Eg chips, cookies and other industrialized things.

3- If you burn money on supplements, choose the basic, which have proven efficacy. How Whey Protein, Creatine, Multivitamins, Vitamin C, fish oil, etc ...

4- Drink at least 2 liters of water a day, at most 4 :

Take water is not cliché phrase to be healthy, water plays a key role in the body, especially if you train in order to gain muscle mass.


5- Eliminate the consumption of soft drinks:

Besides also being industrialized, most soft drinks contain horsy amounts of sugar and other substances that will delay your results.

6- Sleep always at the same time to establish a sleep pattern, thus increasing the rest and muscle recovery.

7- Computer Drop a few hours before bedtime. The display generates stimulus too in some glands of the brain and can make fun your rest.

8- Stop thinking too much about what is the best workout and diet, while not forget the basics, which is what really produce results.

9- Pay attention to the environment you sleep, especially when it comes to hygiene. This is the environment you spend a third of your life and is the main place where muscle recovery is generated.

10- keep in the same workout for more than one month before it is impossible to know if the training is effective or not. Jump from branch to branch, only delay your earnings.


11- Try to keep a record of your workout progress, to try to understand what exercises are generating more results.

12- Take the sun for 20 minutes without sunscreen, during safe times. This will cause your body to generate vitamin D, one of the most important vitamins to aid in muscle hypertrophy.

13- Avoid excessive accumulation of fat in the off-season (bulking). This will only weaken their ability to gain muscle mass. If you already have a considerable amount of fat, lose first before you focus on hypertrophy.

14- Cut up with negative people. This will generate no benefit in your life or your goals within the academy.

15- Control stress. Do not take life so seriously, high levels of stress in addition to reducing your life, even annoyance results in training.

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The best Foods That Decrease and fight Belly Fat.

Sadly, there are no magic foods that will simply melt away belly fat when you eat them. Trimming your waistline has more to do with what you don’t eat: you’ve got to cut out refined carbs and sugar, including alcohol, which tends to encourage fat storage in the abdomen. Of course, a few crunches wouldn’t hurt, either. But these 20 foods have properties that can aid in the battle of the muffin top, like helping to regulate blood sugar and discouraging fat from accumulating in the first place.

1- Avocado:

The biggest key to eliminating belly fat is to avoid unhealthy saturated and trans fats and go for monounsaturated fats instead. Just half of an avocado contains 10 grams of monounsaturated fat, which helps control blood sugar spikes that can direct fat storage to the abdomen.


2- Whole Grains:

Whole grains rich in insoluble fiber help you feel full longer, so you won’t give in to unhealthy temptations. They also help stabilize your blood sugar. Replace refined carbs like white rice and white bread with whole grains like oats, quinoa and brown rice, and you can decrease your belly fat over time.

3- Beans:

The soluble fiber in beans, vegetables and fruits actually helps decrease visceral fat, which is the fat stored inside your body cavity around your organs. Visceral fat is more hazardous to your health than the subcutaneous fat found under the skin, and it can cause that beer belly look. Try to get at least 10 grams of soluble fiber per day from sources like pinto beans, green peas and apples.

4- Bananas :

There’s a nasty rumor going around that bananas are fattening. Ignore it. One banana is a great snack at 105 calories, plus it’s rich in potassium, which aids muscle function. They’re low in fat, but contain enough starch to make you feel full.

5- Grapefruit:

Flavonoids in citrus fruits can help the liver burn fat more efficiently, according to a recent study. Research found that the flavonoids naringenin normalized glucose metabolism in subjects with metabolic syndrome, a precursor to diabetes. The grapefruit-derived compound seems to actually program the liver to burn up excess fat, opening the door to possible obesity treatments in the future.


6- Pistachios :

Of all nuts, pistachios have the least calories, and they’re rich in fiber and healthy unsaturated fats. Two 2011 studies found that pistachios are a great snack choice for the weight-conscious for two additional reasons: unshelling them takes time, slowing down the snacking process, and the empty shells provide a visual cue as to how much you’ve already eaten.

7- Blueberries:

A diet rich in blueberries may help reduce and prevent belly fat. Studies show that blueberries can reduce risk factors for cardiovascular disease and metabolic syndrome, which causes increased belly fat. Researchers believe the effect comes from the high level of phytochemicals that blueberries contain.

8- Soy:

A daily serving of soy may help prevent weight gain around the middle in post-menopausal women. Research found that the isoflavones in soy bind to estrogen receptors in fat tissue, helping to regulate body metabolism. It’s not clear why soy helps reduce and prevent belly fat in particular, but it does seem to work.

9- Cinnamon:

Cinnamon has been found to help regulate blood sugar, preventing the spikes that cause belly fat to accumulate. Add it to a bowl of oatmeal and blueberries and you’ve got an ideal way to start your day.


10- Low-Fat Yogurt:

Obese men and women on a reduced calorie diet that included three daily portions of yogurt lost 61% more fat and 81% more abdominal fat than those who didn’t eat yogurt in a 2003study. Be sure to choose low-fat or fat-free, and avoid the flavored varieties, which can pack a lot of counterproductive sugar.

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How to Naturally Detox Your Body .

If you have been feeling extremely tired, have been catching colds, getting sick more often or have been suffering from cloudy or muddled thinking lately, it might simply be time to detoxify and clean out your system a little.

Due to a busy lifestyle, you might not be taking as good of care of yourself as you should be. Skipping meals, eating fast food on the run, lack of exercise and lack of sleep will eventually take a toll on your body which could then result in those symptoms mentioned above.

Here are some things to do to help you cleanse your body naturally and get it back in peak physical condition.

Instructions

 1- Drink Water :

 Drinking water is one of the fastest and easiest ways to help clean out your system naturally. Drink as much water as you can as often as you can. A good way to do this is to keep a bottle on your desk, by your nightstand, in your car, or anywhere else you might see it and be reminded to drink it. The simple fact is, if you wait until you are thirsty it means it is already too late and your body is already considered dehydrated.

 Not only will you feel better with the more water that you drink, but you will look better as well. Drinking water can even help you to lose weight naturally. If you drink a full glass within 15 minutes before eating a meal, the water will help you feel fuller more quickly, causing you to eat less.

Do your best to drink at least 6 to 8 glasses of clean, filtered water a day.


2- Exercise and/or Do Aerobics :

Exercise, particularly aerobics, can work wonders for naturally cleansing your body of toxins. The deeper breathing helps to clear out your lungs, sinuses, nose and bronchial tubes, and sweating that usually results from such exercise helps rid your body of toxins throughyour skin.


3- Take a Fiber Supplement:

 Increasing the fiber in your diet is another great way to help naturally clean out your system. More fiber in your diet will also help relieve bloating, constipation and feeling sluggish.

 4- Eliminate Certain Foods :

Eliminating certain foods, if even only temporarily, can make an amazing difference in how you much lighter and energetic you will feel. Attempt to eliminate or at least greatly reduce the following types of foods:

 Alcohol

Caffeine

Dairy

Chocolate or Cocoa

Juices (if they are not raw or fresh)

Soft Drinks

Processed meats such as bacon, sausage, cold cuts,

Excess salt

Shellfish

Beef and Veal

 5- Add Body Cleansing Foods To Your Diet:

 Just as there are foods you should reduce, there are others that contain natural antioxidants that will help your body cleanse itself naturally. Some of the food you should consider adding more of to your diet include:


Skinless chicken or turkey breast

Egg Whites (excellent source of protein)

White fish such as flounder or cod

Sardines or mackerel

Steamed brown or wild rice

Green leafy vegetables

Certain spices such as garlic, cinnamon and ginger

Fresh Fruit


6. Drink Green Tea :

Drinking a couple of cups of decaffeinated green tea is another awesome way to help detoxify your body naturally. It contains antioxidants that have been known to prevent various types of cancer, lower blood pressure, lower cholesterol levels and even help fight off tooth decay.

 (It's also a wonderful aid to weight loss). Even if you decide to reintroduce some of the eliminated foods back into your diet, you should make green tea a permanent staple in your diet for its incredible health benefits.


* TIPS & WARNINGS *

Avoid Fasting Severe fasting is never a good idea. In many cases it can cause more harm than good. If you follow the steps above, you can rest assured your body will cleanse itself naturally in the easiest and healthiest way possible and you will feel lighter, more energetic and healthier in no time.

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The Best Way to Blast Away Cellulite at Home.

So here’s the good news about cellulite: You are not alone in the fight against cottage cheese. Tons of people have it yes, even skinny people.

The bad news: Cellulite is not easy to get rid of, no matter how many “miracle” creams or treatments you try to hide dimpled hips and thighs. Cellulite is caused by fat deposits that distort the skin’s connective tissues, which causes the unfortunate orange-peel look.

The best way to blast away cellulite? Good dietary and exercise habits, of course. “You can always trick the body into becoming a fat-burning machine with some simple exercise and nutrition tips.

Just remember Cellulite didn’t appear in a week, and it won’t go away in a week.

1-  Around-the-Clock Lunges:


Muscles worked: Glutes, hamstrings, quads, inner and outer thighs

Reps: 3 sets of 15

With your hands on your hips, lunge forward with your right foot to the 12 o’clock position. Return to standing position, then lunge to the right to the 3 o’clock position. Return to standing position, then lunge backward to the 6 o’clock position. Then lunge to the side, reaching your right leg to the 8 or 9 o’clock position. Switch legs and repeat.


2) Goblet Squats:

Muscles worked: Glutes, hamstrings, quads, inner and outer thighs
Reps: 3 sets of 20

Hold something heavy to your chest and squat. King says the object should be heavier than your kid, purse, or dog.

3) Single-Leg Romanian Deadlifts

Muscles Worked: Hamstrings
Reps: 3 sets of 20

From a standing position, hold a 5- to 20-pound weight in your left hand while keeping your left leg off the ground. Keeping your back and knee straight, reach down to your right foot. Your left leg should automatically go back. Stand back up and repeat.


4) Burpees

Muscles Worked: Full body
Reps: 3 sets of 15

We all know burpees are one of the ultimate calorie-burning, full-body exercises, so of course our trainers recommend it. The jump, squat, and pushup combo always does the job.

5) Single-Leg Supine Hip Extension

Muscles worked: Glutes
Reps: 3 sets of 15

Lie on your back with your arms out to the side, right knee bent, and left leg straight. Raise the left leg a few inches off the floor. Lift it until it’s in line with your right thigh and raise your hips upward, forming a straight line from the shoulders to the knees. Pause, then lower to starting position. Do one set, then switch legs and repeat.

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Fitness: How to Avoid Junk Food and Stay Healthy.

If you’re trying to lose weight or start a healthy lifestyle, the best thing you can do for yourself is to say no to junk food. Unfortunately, this is easier said than done. Junk foods contain numerous substances that have been shown to be highly addictive such as refined sugar and flour. Furthermore, these “non-foods” provide little nutrition and loads of calories and can be linked to a variety of health problems. Here are some tips that can help you give up junk food.

1- Remove it From Your Home:

The first step to kicking the habit is to make sure there’s no junk around your house. Convenient access makes compulsive snacking easier. If you know it’s there, it’s going to constantly taunt you until you give in. Throw out all of your secret stashes and let it be known that no more junk is allowed past the front door.

2- Be Strong:

For the first week or two of your commitment, you’re likely to experience some pretty intense cravings. During this period, your body is literally in a state of withdrawal from the vast quantities of sugar you’ve been giving it. Besides the cravings, withdrawal symptoms include hypoglycemia, mood swings and mild depression. If you can out-wait the symptoms, though, it’ll be smooth sailing from there.

3- Eat Healthy Food:

After spending so long eating the standard American diet, you become programmed to prefer unhealthy foods. After removing them from your diet, you can re-program yourself to enjoy and desire wholesome and nutritious foods instead. Eventually, fresh fruit will be like candy to you and vegetables will be a must with every meal.

4- Exercise:

Exercise takes on a new level of importance when you’re quitting junk food. Something as simple as going for a walk each day will fight cravings and mood swings, making the transition go more quickly. Furthermore, it will be a great benefit in helping you shed any of those extra pounds caused by the junk food. Just make sure to consume a post-workout shake with protein and carbs to help your body recover faster.

5- Get Distracted:

When you find that you just can’t stop thinking about your favorite junk foods, it’s helpful if you’ve got something to become immersed in. Read a book, play a video game or go gardening. If you have a particular hobby, get absorbed in that instead. These activities are pleasurable in and of themselves, and they’ll help take your mind off of junk food for a while.

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The magical juiciest for weight loss ( try it & you'll see results in shortly time)

Orange is one of the best Fruits with more benefits,it contains vitamins C and A , B1 and 2B.

 Among the many benefits of it ,as purifies the blood , removes the fever , strengthens the stomach and teeth and removes gum disease , heartbreaking gravel , strengthens the heart and nerves as he hypnotized , soothing and comfortable for the brain, and reduces body fat percentage...& the list goes on..!?

This fraction of the benefits of orange addressed by many medical studies , including what is known through actual experience.

 And today i chose to offer you dear readers the magical juiciest for weight loss( try it & you'll see results in shortly time) , one of the fundamental components is Orange .

Ingredients:

* 3 oranges , peeled

* 1/2 small cabbage [is the secret ingredient of the mixture]

* Half teaspoon lemon juice

* Small carrot

* A small amount of ginger

* Ice

•Method:

Squeeze all the ingredients together without any desalination , but you can add a little sugar to taste .

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Fitness: The best Ways to Stretch Your Triceps.

Extend Those Arms Ever feel left out? The triceps do. Exercisers often neglect to stretch the triceps brachii, which is located on the back of the upper arm. It assists with elbow extension and shoulder movement, and doing this behind-the-head triceps stretch is essential to any triceps workout.

1- Stand up straight and extend your straight right arm above your head :

Bend your right arm at the elbow. Bring your bent left arm above your head. Use your left hand to guide your bent right arm behind your head until a stretch is felt in the right triceps. Hold for 30 to 60 seconds. Repeat with your left arm. If you feel pain, stop immediately. Tug That Towel Regular stretching can increase overall enjoyment of daily activities and improve performance. Stretching can be incorporated in many aspects of your day and done practically anywhere--while you're watching television, before bed or at work--and usually does not require heavy equipment, so perform the triceps towel stretch whenever you've got a free moment.

2- Stand straight with good posture and grab a small towel with your right hand :

Raise your right arm above your head. Bend it and dangle the towel behind your back. Bend your left arm and curl it behind your lower back. Grab the dangling towel. Gently pull the towel with your left arm until you feel a gentle stretch in your right triceps. Hold for 30 to 60 seconds. Repeat this exercise with your left arm above your head. Stop if you feel pain. Side Triceps What makes a perfect exercise regimen? Basically, it's a combination of cardiovascular training, strength training, endurance training, flexibility training and diet. Many exercisers neglect the stretch, even though as little as 30 seconds of flexibility training can bring big benefits. According to the Mayo Clinic, the benefits of regular stretching include reduced muscle tension, increased range of motion, improved circulation, stress reduction and injury prevention. The triceps side stretch is a good addition to any flexibility training routine.

3- Stand or sit with perfect posture :

 Extend your straight right arm. Bring it across your body and above your left shoulder. You may need to bend at the elbow. Hold your right arm with your left hand until you feel a gentle left arm. triceps stretch, triceps stretches, triceps flexibility, stretch your triceps, tight triceps.

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