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Saturday, February 20, 2016

How To Get Faster Workout Results.





We all want faster workout results; a lot of us guys would rather spend our time anywhere except a crowded gym. But whether you like it or not, working out is critical to your overall fitness and appearance.


Fortunately, there are a few shortcuts that can get you where you want to be in less time. If you’re looking to speed up results in the gym, these tips are for you:

1. Take men’s workout supplements:

 There are a ton of workout supplements out on the market, but only a few have been proven to boost your results. These include pre- and post-workout formulas as well as whey and creatine. Men’s pre-workout supplements can boost your energy so you can push yourself harder during exercise while post-workout supplements flood your body with the necessary nutrients for optimal recovery and growth. Whey, anabolic activators and creatine have been shown to noticeably increase muscle mass, too.


2. Give your body a break:

Many men believe that they need to work out every day to see results. This isn’t true. In fact, adding rest days into your workout calendar can drastically improve results. You see, your body needs time to recover. If you continuously push your body to the limits, you’re going to exhaust your muscles and they will never have the chance to grow; you could even injure yourself. Opt for at least one rest day a week, and always make sure to take your men’s post-workout supplement after exercise to restore lost nutrients.






3. Switch your workouts regularly:

 After weeks of doing the same exercises over and over again, your body is no longer challenged. In turn, any growth will stop and you’ll mainly be maintaining muscle instead of growing some. To avoid this plateau, it’s recommended you change your workout routine every month. Changes don’t need to be drastic; simply add more weight to exercises, do them in a different order or ditch machines for free weights (or vice versa). Switching up your workout can also boost your motivation significantly: You’re more likely to exercise if you find the workout new and interesting.

4.  Find a workout buddy:

Research has shown that a workout partner can do wonders for your routine. A workout partner holds you accountable and challenges you to do better. After all, you don’t want to be second place! This healthy competition is especially helpful if your motivation has been down in the dumps lately. You’re less likely to cancel on workouts because you’ll feel guilty otherwise.


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Friday, February 19, 2016

The best Fitness Guru to Follow on Instagram.







Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest female fitness guru of Instagram. Here are one of our favorites, your picks, and a few famous celebrity trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers .(And no, we won’t hold it against you if you need to click through twice!).


Paige Hathaway is a fitness professional, who has become increasingly popular on social media over the last 2 years due to her workouts and stunning looks, also a fitness cover model who has been featured in Muscle & Fitness magazine, as well as many others. Her abs are insane, she shares fitness videos, and yes, we can’t get enough of her.









Paige Hathaway decided to get into the world of fitness in 2011, when asked about this she has stated “because I needed a change and a new focus/direction”.  She was approached by a local well known trainer in Oklahoma City and began to train for her first bikini show.  Fitness became her passion and she admitted being addicted to how you could workout and improve you body, mind and lifestyle.








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How To Grow Your Lazy Muscles (Everything You Need To Know ).





If you have the impression that no matter how hard you try, there are muscles in your body that do not improve, put them to work to grow.

Okay, you're in a gym, or have completed Transformer Operation . You are not a beginner, but there are parts of your body that refuse to gain muscle.Although the weights you have skinny calves, or backpack slip off your shoulders or your chest is flatter than economic growth.


If you want that stubborn muscle grow, we must crush . Not injure, but give extra work. Instead of making the series of weights of all life, for example, three sets of 10 repetitions, we will use three types of exercises for the same muscle:

Strength exercise : 4 sets of 5 reps 2 minutes of rest between setsGrowth exercise : 4 sets of 10 repetitions and 1 minute restCongestion exercise : 4 sets of 15 repetitions and 30 seconds rest

The idea is that the day I have to work that muscle does not grow combine the three techniques. Imagine you are your shoulders. Your shoulder workout would be:







How much weight? Enough for you to finish all the repetitions, and swear in Aramaic in the last two.

The other thing you have to do is work that stubborn muscle twice a week. For example, if you're going to train three days a week, and you want to give your shoulders hard, this would be a possible distribution.

•Monday : chest, shoulder and biceps
•Wednesday : leg and abdominal
•Friday : back, shoulder and triceps

The same should do if it's your twin, or chest, or legs. Cmbina three working modes in one session, and do two sessions per week. Eat your protein and your carbohydrate after training , and see the results.


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Thursday, February 18, 2016

Signs and Symptoms of Depression in Men.( what you need to know).






More than 5 million men in the U.S. experience depression each year.

Clinical depression in women or mencan cause sadness and a loss of interest in once pleasurable activities. But depression can sometimes manifest in different ways in different people.


"While the symptoms used to diagnose depression are the same regardless of gender, often the chief complaint can be different among men and women," says Ian A. Cook, MD, the Miller Family professor of psychiatry at the University of California–Los Angeles.


Here are 7 signs of depression in men.

1- Fatigue:

People who are depressed undergo a series of physical and emotional changes. They can experience fatigue, as well as psychomotor retardation, or a slowing down of physical movements, speech, and thought processes.

According to Josh Klapow, PhD, a clinical psychologist with the University of Alabama at Birmingham's School of Public Health, men are more likely than women to report fatigue and other physical symptoms of depression as their chief complaints.

2- Sleeping Too Much Or Too Little:

Sleep problems such as insomnia, waking up very early in the morning, or excessive sleeping are common depression symptoms.

Some people sleep 12 hours a day and still feel exhausted or toss and turn and wake up every two hours," says Dr. Cook.

Like fatigue, sleep troubles are one of the main symptoms that depressed men may discuss with their doctor, experts say


3- Stomachache or Backache:

Health problems such as constipation or diarrhea, as well as headaches and back pain, are common in people who are depressed.

But men often don't realize that chronic pain and digestive disorders go hand in hand with depression, according to focus groups conducted by the National Institute of Mental Health. Norman Sussman, MD, a professor of psychiatry at the NYU Langone Medical Center, says people who are depressed do genuinely feel bad physically.

"It is a medical disorder," says Dr. Sussman.

4- Irritability:

Instead of seeming down, men who are depressed often show signs of irritability. "If they talk about an emotional component, it could be sadness with irritability," says Dr. Cook.

In addition, says Klapow, negative thoughts are a common aspect of depression. "Men will report feeling irritable because they are having negative thoughts constantly," he says.


5- Difficulty Concentrating:

Psychomotor retardation can slow down a man's ability to process information, thereby impairing concentration on work or other tasks.

"Depression fills one with negative thoughts, almost like an intrusion," Klapow says. "You're slowed down and constantly thinking about negative things in your world. As a result it makes it very difficult to focus on anything."


"I describe depression as a form of reversible brain failure, Dr. Sussman says. "When you're depressed, it's like your CPU [central processing unit] isn't working properly."

6- Anger or Hostility:

Some men manifest depression by being hostile, angry, or aggressive, says. Dr. Sussman. "A man who realizes something is wrong may need to compensate by demonstrating that he is still strong or capable," he says.

Anger and hostility are different than irritability. "Anger tends to be a stronger emotion," Klapow says. "Irritability is a crankiness."

Dr. Sussman says he's also seen men become hostile when they have withdrawn as a result of their depression and feel under pressure by friends or family to rejoin society.







7- Stress:

"Men might be more likely to report symptoms of depression as stress. It's not that they have more stress; it's that it's more socially acceptable to report it," Klapow says.

According to Dr. Cook, stress and depression can also travel a two-way street. "It's accurate to say that feeling stressed can be an indicator of having clinical depression but also be part of the cause," he says.

Research has shown that prolonged exposure to stress can lead to changes both in the body and brain, which can in turn lead to depression.


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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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Wednesday, February 17, 2016

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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