The best Food That Suppress Hunger and reduce weight.

Whether you are trying to reduce weight or just eat healthier, keeping cravings and hunger at bay is crucial to reaching your goal. Being satisfied throughout the day also means you can be more focused at work and push harder when at the gym.

For the most part, protein, fats and fiber are considered the trifecta of satiety, as they take longer to pass through your digestive system, aiding you to stay fuller for longer time-period.  Are are 10 food and drinks that are really effective at suppressing hunger…

1 – Avocados :

Avocados are rich in monounsaturated fats along with it’s creamy texture and it takes a longer time to digest. Therefore, they help to suppress appetite. Avocados are good source of soluble fiber, which forms a thick gel as it travels through the gut, slowing digestion.

They are so versatile – you can eat them whole with a spoon, blend them into a smoothie, mash them up for spreads and dips, or you can slice them up into sandwiches or salads. Remove the pit and sprinkle salt and pepper, and add a squeeze of lime for a savory treat, or squeeze  some honey into the hole if you like them sweet.


2 – Almonds:

Almonds are a great source of healthy fats and make for a great snack between meals—provided you watch portion sizes.

3 – Meat:

The high fat and protein content in meat means that it is digested more slowly than most foods. It takes longer to chew so it adds up to curb appetite. To many, a meal is not complete without meat, so it may make you feel fuller psychologically.

Many researches have shown that there is no difference between fish, chicken and beef in terms of satiety, but for overall health, lean cuts of poultry and fish are more nourishing.

4 – Oatmeal:

It’s not surprising that many cafes and fast food joints are jumping on the oatmeal bandwagon—it is “champion’s breakfast”. It gets its goopy, thick texture from a type of soluble fiber known as beta-glucans – this beta-glucans travel slowly through our digestive tract keeping us full until the lunch hour.

You can make the oatmeal more nutrients-dense and filling by adding nuts, seeds, yogurts or milk and fiber- dense by adding any of your favorite fruit.

5 – Cottage Cheese:

Cottage cheese is a healthy snack choice for bodybuilders and dieters alike. It is lower in fat and great source of protein, specifically casein, which can suppress the appetite. Cottage cheese can be eaten with some freshly cracked black pepper, or just by adding your favorite fruits.

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The Best Inspiring Fitness Guys To Follow On Instagram.

Instagram is basically a virtual look book for models, celebrities and ordinary Mens...

Male fitness Guys have taken over Instagram.

Everyone knows the social media site Instagram is aspirational – it’s filled with perfectly captured shots of food, flawless outfits, seemingly effortless flower arrangements and more. With careful photography and a curated account, an individual can make their life seem Insta-perfect, even if that might not be the case. While many focus on the negative aspects of the overly perfect images that are often on Instagram, when it comes to health and fitness, it can actually be hugely beneficial.

Today our  Best Inspiring &  Fitness Motivation GuyTo Follow On Instagram Is "  Sam Asghari"

If you opt to follow several accounts focused on health and fitness, whenever you start scrolling through your feed, you’ll find everything from videos of work out moves you could incorporate into your next exercise session to super healthy meal ideas you may have never thought of. It can be a great motivator to get off the couch and get moving, to forego those French fries for some crispy vegetables.

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Fitness: How to Pack Muscle on your Chest at Home .

Increase the size of your chest by participating in a high volume weight training program that consists of exercises that target your chest muscles. After you complete a high volume workout, your muscles are left damaged with minor tears throughout their fibers.

This damage stimulates the muscle building process, because your body works to heal your muscles with the ability to produce an increase in size. This way, your muscles will be better prepared for the stress of lifting from subsequent workouts. Numerous chest exercises can be completed at home with a bench and dumbbells. Visit your medical professional prior to starting a new exercise program.


•Step 1

Work out your chest two days per week. You will need 48 to 72 hours of rest in between workouts for your muscles to recover from the high volume workouts, according to Georgia State University's Department of Kinesiology and Health.


•Step 2

Complete each workout at a volume of three to five sets of eight to 20 repetitions. This training volume will stimulate muscle growth, according to Dr. Lee E. Brown of the National Strength and Conditioning Association.

•Step 3

Perform dumbbell chest press. Lie on your back on a bench with the dumbbells at chest level and palms facing your feet. Push the dumbbells up toward the ceiling, extending your elbows fully.


•Step 4

Complete incline chest press. Set the bench at about 45 degrees and while seated in an incline position, complete the same movement as the regular dumbbell chest press.

•Step 5

Perform pushups. Position your hands slightly wider than your shoulders with your fingers pointed forward. Lower down until your elbows bend to about 90 degrees.


•Step 6

Complete chest flyes. Lie on your back on a bench, holding the dumbbells above your chest with extended arms and palms facing each other. Keep your elbows straight as you open up your arms to the side until they become parallel with the floor.

*Warnings
Use a spotter during dumbbell exercises to reduce the risk of dropping the weight on your head.

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The best Supplements to Bulk up fast .(everything you need to know)

If you're looking to bulk up and build muscle there are a number of supplements ideal for bulking and packing on muscle mass.

Here’s a look at one of the most effective and most popular right now among Instagram bodybuilding folks.

High Volume is a Pump Product manufactured byPES. It is meant to increase blood flow, muscle pumps and increase vascularity. It can be stacked with a stimulant based pre-workout for an added stimulant effect. This promotes an environment for increased muscle mass and fat loss.

Its recipe is fairly simple, yet highly potent due to the massive amount of active ingredients - there are no "fillers" or unnecessary ingredients added.

Features & details

•High volume is a stimulant free pre-workout supplement

•The formula was created to provide intense pumps and endurance

•New from PES.

More info.

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How to build Muscle Without breaking the bank.

Bodyweight exercises are those that use the weight of your own body and nothing else. For men who don’t have the money or space for workout equipment, bodyweight exercises are a godsend; they can help you burn calories and build muscle without breaking the bank. Below, you’ll find a list of the best bodyweight exercises for men.

1- Squats :

Squats are a fantastic way to keep the lower body toned and strengthened as they mostly work the quads and glutes. For easier squats, you may use a chair or wall for balance. For more difficult squats, skater squats and single leg squats are excellent choices. Squats can also be combined with other exercises for combination moves for increased workout efficiency.


2- Push-Ups

Push-ups are a great bodyweight exercise to benefit the upper body. Muscles targeted include the chest, triceps, and shoulders. For easier push ups, perform them standing against a wall or with hands on a chair or bench. Push-ups can be performed on the knees or the feet. You may also spread you feet, use your fingertips, or perform them with one arm or leg lifted for greater difficulty.

3- Sit-Ups

Sit-ups and crunches are great exercises to use to strengthen mostly the abdominals, but the entire core as well. A strong core helps by improving balance, stamina, and overall health. Both sit ups and crunches can be modified and made more difficult with the addition of leg movements while lifting the upper body or by twisting the upper body as you lift.

4- Planks

Planks are effective at tightening and strengthening the abs and obliques. A plank is performed by holding the beginning push up position for a period of time. Planks can be modified to make them easier or more difficult to perform, depending on your fitness level and muscle strength. Modified planks allow you to rest on your bent arms and elbows while keeping your body straight. More difficult versions include the side plank and performing a plan with one arm or leg raised.


5- Lunges:

Lunges are another great lower body working using bodyweight. The muscles that benefit most are the quads and glutes. As with squats, you may use a chair or wall for balance if necessary. When you bend at the knee, don’t go further than a 90 degree angle to reduce the risk of injury. Lunges can be performed forward, backward, or to the side.

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How to get perfect Legs for this Summer.

If you have long legs, then you’re already a lucky person. To keep them attractive and strong, you have to train them by doing exercises for perfect legs.

These exercises for perfect legs must be performed dynamically and regularly.

*Thin thighs:

1. Start the exercise in orthostatic position with legs shoulder-width apart and arms on waist.
2. Then flex one leg in front to the trunk, forming a 90-degree angle between leg and thigh, and then extend up laterally the lifted leg, feeling the lateral thigh muscles. Repeat 20 times the movement with one leg and then change it and repeat the movement again.
This exercise trains inner and side thigh, as well as the buttocks muscles.

* Strengthen the inner thigh!

1. Start the exercise in squat position with knees to the side and legs apart.
2. From this position, move them down rising on your fingertips, and then return to starting position, holding the squat position. Repeat the movement 30 times.
This exercise trains very well internal thigh muscles.

* Well-shaped buttocks:

1. Start the exercise in the standing position with hands on the ground and one leg extended parallel to the floor.
2. Then flex your leg at the knee, bringing the heel closer to the buttock. Return to starting position, and then extend the leg as high as possible. Repeat the movement 30 times, and then change the leg and repeat the exercise.
The exercise involves the buttocks and back thigh muscles.

*Thighs without “fins”

1. Start the exercise in the standing position with hands on the ground and one leg extended sideways.

2. From this position by flexing the leg, bring it to shoulder and then extend it laterally, returning to the original position. Repeat the movement 40 times and then change leg and repeat the exercise again.
This exercise is very efficient in training lateral thigh and buttocks.

* Enviable thighs :

1. Start the exercise in the standing position with hands on the ground and one leg extended parallel to the floor.
2. From this position get the extended leg to the trunk, reaching lateral position and then return to starting position. Repeat the movement 20 times, and then change the leg and repeat the exercise.
This exercise involves back and lateral thigh muscle.

This set of exercises for perfect legs proposed by Natalia Criganuta – Unica Sport instructor, will tone thighs and buttocks muscles.

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6 Amazing Tips To Beat Depression (everything you need to know).

To be depressed, is not necessarily a mental disorder. There is a form of “every day” depression, which can be a normal symptom, and a form which is called “clinical depression”, which is much more serious and requires getting professional help. The difference between those two forms is the duration and the severity of the negative feelings.

To a person with more serious problems, a happy event is not able to change the sad feelings or lift their spirit. Also, when depressed, the person often feels worse at the morning than at the evening, in contrary to a person who is just in a bad mood, who feels better after a good night’s sleep. Fortunately, there are things one can do in order to change their negative state of mind.

1 – Get to Know Yourself:

Try to study your feelings and your thoughts by writing them down into a journal and taking notice of what is happening, what makes you feel better and what makes you feel worse. That way, you can deal with what is bad for you or avoid the people or things that make you feel that way. Take the time to think about what you like about yourself, what you did good during the day and what you will make good tomorrow.

2 – Choose Your Words Wisely:

If you use words like “must”, “should”, “never”, “bad”, “I have to”, those words will make you feel stressed, anxious and put you down if you don’t succeed in living up to them. Replace those words with more positive and open-ended words like “maybe”, “I might”, “it is better to”, “I want to”.

3 – Talk to Others:

Don’t keep your feelings to yourself. As soon as somebody hurts you, tell the person who is responsible for that. To surround yourself with trustworthy, supportive and loving people is a huge help in fighting the negative feelings.

4-Know That It’s OK to Be Sad Sometimes:

Don’t judge yourself for feeling what you feel. Sometimes, being sad and even depressed is something we have to go through in order to process events and eventually to learn to appreciate the happy moments in our lives.

5 – Do What is Good For You:

Whenever some negative feeling seems to get over you, try to do whatever makes you feel better. Try a loved hobby or listening to music that uplifts you. Watch your favorite movies, take a walk or drive the car along a beautiful route. Also, even a mild exercise can help keeping those negative thought out of your head. Take the stairs and not the elevator or park your car further away so you get a chance to walk a little. Get out in the sun and seek out a little green surroundings, like a lake or a park. Try to have those activities in your daily or at least weekly routine. It can be difficult to overcome the urge to stay all day inside and isolated, so be patient and give yourself the necessary time.

6 – Set Small & Realistic Goals:

Take little steps and try to achieve simple goals each day. It is better to say that you will take a little walk around the block tomorrow, than to say every day that you will begin next week going to the gym.

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