6 Reasons You Should Drink Coffee Every day.

The benefits of coffee are far from being only related to the increase of energy. Despite being commonly demonized as an evil habit, science proves that things are not so. In fact, a few cups of coffee a day may generate various benefits that can affect directly and indirectly in its objectives.

1 - A Great Source Of Antioxidants:

Antioxidant are molecules that prevent cell damage, which over time can lead to several types of diseases and health problems. According to a study, coffee is a major source of antioxidants of the Western diet.

2 - You can Increase The Life Expectancy:

A recent study where researchers analyzed the coffee consumption among 400,000 people, was discovered a significant link between coffee and longevity.

Simply put, the study found that those who drank more coffee, generally lived longer those who drank less or nothing, and interestingly, the more they drank, the more they lived.

And that connection was both normal and decaffeinated coffee, so do not confuse consumption of coffee with caffeine alone.

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3 - Natural Antidepressant:

Anyone taking coffee can prove this, but the fact has also been proven scientifically.

Research conducted by scientists at Harvard found that regular coffee consumption reduced the risk of depression in women by 20% and suicide by 53%.

4 - Performance Increase:

Caffeine is the "drug" world's most popular, and can improve strength, muscular endurance, anaerobic performance, and breaking, aid in weight loss.

5 - You can reduce the risk of type 2 diabetes:

Type 2 diabetes is something epidemic these days, affecting about 300 million people around the world. It is characterized by generating insulin resistance, high levels of blood sugar and insulin production incorrect.

And studies show a significant link between coffee consumption and reduced risks of developing the disease. Some studies, come to show that consumption of at least 3 cups of coffee a day reduced the risk of type 2 diabetes by 42%.

6 - You can reduce the chances of developing certain types of cancer:

Research shows that coffee consumption may protect the body against cancer of the liver and colon, the more types of fatal cancer.

A review of nine studies involving more than 240,000 people, found a strong link between coffee consumption and reduced risk of liver cancer. Only two cups per day was associated with a 43% reduction in the risk of developing the disease.

Another study, which involved the analysis of diets and lifestyle of almost 490,000 individuals found that people who drank coffee were less likely to develop cancer of the colon and rectum.


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How to Get a Slender Waist for the Beach.

Do you want a slender wasp waist without any imperfection? To achieve the desired results and have a slender waist, you can do exercises at home.

*Slender waist:

1. Start the exercise in orthostatic position with support on one leg, the other extended at side. Keep one hand on the waist, another extended over head.
2. Leaning on one leg, extend the other hand back by turning the trunk.
When muscles are relaxed, inhale through your nose, and when they are in motion, exhale through the mouth. Repeat the exercise 20 times, and then change direction and repeat it again. This movement trains the oblique abdominal muscles.

*Wasp waist:

1. Start the exercise lying, leaning on your shoulder. Extend a hand before and the other flex behind over the head.
2. Then rise a leg up at the same level with the trunk.
3. Then raise the other leg and trunk up, relying upon the forearm. Return it to its original position.
When muscles are relaxed, inhale through your nose, and when they are contracted, exhale through the mouth. Repeat the movement 20 times for both sides of the waist. This exercise involves external and internal oblique muscles.

*Well defined waist:

1. Start the exercise lying laterally with support in one hand and the other over the waist.
2. From this position, raise the trunk from the ground leaning on palm, thus contracting the oblique muscles. Return it to its original position.
Repeat the exercise 20 times, and then turn and work the other side of the waist. This movement trains the external and internal oblique muscles.

*Waist with toned muscles:

1. Start the exercise lying down laterally, leaning on your forearm, the support leg extended and the other diagonally back, arm extended diagonally as well, thus extending the oblique muscles.
2. From this position, move the arm back and leg forward. Change position and practice with the other arm.
The exercise trains waist muscles. Repeat the movements 20 times with an arm and leg and then change position in the other direction and again perform the exercise.

*Thin perfect waist:

1. Start the exercise in lateral position with support on the forearm and the other hand fixed in front.
2. From this position, raise both legs to the trunk level. Return to their original position.

Repeat the exercise 20 times and you will feel oblique abdominal muscles. Perform the exercise for both sides of the trunk to get a perfect waist.

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Insanely bodybuilding's Motivation Guys 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 male trainers of Instagram.

 Here are one of our favorites @ 
 d-o-b-i-e , 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!).

 d-o-b-i-e is a fitness professional, who has become increasingly popular on social media over the last year due to his workouts and stunning looks, also a fitness cover model who has been featured in Muscle & Fitness magazine, as well as many others. His abs are insane, he shares fitness videos, and yes, we can’t get enough of him.

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The best Fat-Burning Fruits & Vegetables help fat loss.

Fruits and vegetables are the best source of carbohydrates and sugars with a high nutritional value and fewer calories. some types of fruit and vegetables are better than others to help in weight loss.

Eating fruits and vegetables can help you lose weight -- and thus burn fat. According to a study published in 2007 in the American Journal of Clinical Nutrition, reducing overall calorie and fat intake while eating more fruits and vegetables "is an effective strategy for managing body weight while controlling hunger." Eating the right fruits and vegetables will help fill you up for longer while providing you with the energy to burn off fat.



Here's a list of some of the vegetables & fruits that help you lose fat fast:

•PEPPER :

All forms of peppers are excellent for weight loss, pepper is one of the richest sources of vitamin C which enhances the function of the immune system, and help to absorb other nutrients. Cup of the pepper contains only 30 calories.

•Blueberries:

According to a researcher at Texas Women's University, blueberries may inhibit the development of fat cells because they are packed with polyphenols, an antioxidant that has many health benefits and prevents harmful chemical reactions in the body. According to the study, presented at the 2011 meeting of the Federation of American Societies for Experimental Biology, a group given three doses of blueberry polyphenols experienced a significant reduction in body fat compared to a group given placebos. In a similar study in 2009, University of Michigan researchers showed that rats whose diets were infused with a mixture of freeze-dried blueberries over the course of 90 days experienced a reduction in belly fat.


•TOMATO :

One cup of the tomato contains only 25 calories, the biggest reward healthy tomatoes is that they are rich in lycopene & a carotenoid who's working on the prevention of cancer.


•Apples

An apple provides 4.4 grams of fiber, which is nearly 18 percent of the recommended daily value. The high fiber content in apples will help keep you full for longer -- possibly reducing the temptation to snack on calorie-dense, processed foods. Researchers at the University of Washington found in a 2014 study that apples are full of "nondigestible compounds" that can help fight obesity.


•SPINACH :

From less sugary vegetables, one cup of spinach contains 10 calories and a lot of fiber.

•CUCUMBER :

Contains very low calories and high water makes it an ideal vegetables to satisfy hunger without an increase in weight, the cucumber   contains many vitamins and minerals as it helps the body get rid of dangerous toxins.

•Broccoli

CNN notes that broccoli contains only 30 calories per 1-cup serving, yet has plenty of fiber -- 1 cup provides 2.4 grams -- and polyphenols. In addition to its fiber, a nutrient in broccoli called sulforaphane helps cells burn fat, according to Elle magazine. A study published in 2006 in the Journal of Biological Chemistry found that this nutrient actually starts a chemical reaction in the body that leads directly to fat loss.


•CABBAGE :

Cabbage characterized by low calorie, high nutrient cleared of blood by getting rid of free radicals and uric acid, which can lead to pain in the joints and gout. Cabbage contains a high percentage of vitamin C, and contains iodine, which is essential to the health of the brain and the endocrine and nervous system work.

I wish you, dear reader continued good health and happiness & remember a "healthy body in a healthy mind".

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Fitness: 82 push-ups you Need to Try.

For those who can do handstand push-ups, we salute you

Drop and give me… 82? That’s right. Push-ups are one of the simplest and most functional exercises you’ll ever add to your routine, and they work almost every muscle we’ve got: the triceps and chest get a great workout, but the movement also engages the shoulders, core, lats, lower back, legs, and glutes.

This said, doing the same old push-ups day in and day out can feel a little bit vanilla, so it’s worth shaking things up. Variety can supercharge a workout and throw a whole range of new muscles into the mix. Ever tried a Spiderman push-up? How about an alligator or a jackknife push-up?

Here @ Men's Fitness & Workout ™ will rounded them all up, from beginner versions to explosive ones, expert ones to ones that involve equipment. Just be sure to spend some time perfecting your form and nailing the basics before you jump into the variations that require increased strength, coordination, and balance.

An explosive push-up with a clap is closer than you think if you start hammering out reps of standard push-ups right now

Check out 10 of our Favourite.


 *Beginner

1. Shoulder Tap Push-up. This version takes the standard push-up, one of the most fundamental bodyweight exercises on earth, one step further. At the top of your push-up simply maintain form and tap one hand with the other. This improves balance and makes the exercise more isometric, which is a great way to boost strength.

2. Single Leg Raised Push-up. Not as crazy as it sounds! Perform a push-up, but extend one leg off the ground os that it’s parallel with the floor. This adds some extra instability and recruits your abs for extra balance.

*Intermediate

3. Staggered. By staggering the hands (that is, by placing one hand farther forward than the other), one is able to emphasize one side of the chest—a super useful variation for those whose strength is lagging on their non-dominant side.

4. Alligator. Some people use this name for staggered push-ups, but we’re using it to refer to a staggered push-up that walks the body forward, just like an alligator crawling along the ground. Have fun with these!

*Expert

5. Feet on the Wall. A wall counts as equipment, right? There’s probably a cooler name for these, but we don’t think they need one. Brace the soles of the feet against the wall and perform a push-up. This puts extra emphasis on the legs and ab muscles, as well as the upper chest and, well, the whole body.

6. Fingertip. This variation requires a huge amount of strength in the forearms and fingers (any volleyballers out there?). The fewer fingers on the ground, the more strength is involved. Bruce Lee was known for performing one-armed push-ups on one finger, but we’re not recommending anyone try that at home.

*Explosive

7. Explosive. This is ground zero for these kind of push-ups. Push so hard off the ground that the upper body soars into space and the hands are briefly in mid-air. Be sure to stretch the wrists, since this exercise puts extra impact on them.

8. Explosive Single-Arm Alternating. Also known as the Rocky, this requires a one-armed push-up that’s so explosive the landing hand can be switched in mid-air.


*Equipment

9. Single Hand on a Medicine Ball. Place one hand on a medicine ball and one on the ground to perform this push-up. It is a great way to strengthen a particular side of the body while also building balance and coordination.

10. Both Hands on a Kettlebell. Balancing both hands on a kettlebell (or, for the fearless, on a kettlebell handle) is a great way to mimic a diamond push-up (a push-up done with hands together so that the thumbs and index fingers form a diamond; hands below the center of the chest), but with more instability.

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The Truth About Belly Fat everything you need to know

Even if you have a rock-hard pack of abs, you still have belly fat. And how much flab you have around your middle has a big impact on your health.

 Here’s help getting a handle on your belly fat.

* Location, Location, Location:

People store most of their fat in two ways – one you can see and one you can't.

The fat you can see is just under the skin in the thighs, hips, buttocks, and abdomen. That's called subcutaneous (under the skin) fat.

The fat you can't see is deeper inside, around the vital organs (heart, lungs, digestive tract, liver, and so on) in the chest, abdomen, and pelvis. That's called "visceral" fat.

Many people are self-conscious about the fat they can see. But actually, it's the hidden fat -- the visceral fat -- that may be a bigger problem, even for thin people.

*Like Another Organ

We all have visceral fat -- and it isn't all bad. It provides necessary cushioning around organs.

But, the fat doesn't just sit there. It makes "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine. And having too much of it is linked to a greater chance of developing high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.

*How You Get Extra Visceral Fat:

When a body's obese, it can run out of safe places to store fat and begin storing it in and around the organs, such as around the heart and the liver.

What kind of problem does that create? Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine, says, “Fatty liver disease was, until recently, very rare in non-alcoholics. But with obesity increasing, you have people whose fat depots are so full that the fat is deposited into the organs. In addition, she says, more fat is also being deposited around the heart.

*Checking Your Risk:

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But you don't need to go that far to get a sense of whether or not the fat inside you is putting your health at risk.

Get a measuring tape, wrap it around your waist, and check your girth. Do it while you're standing up, and make sure the tape measure is level.

For the minimal effect on your health, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man.

Having a "pear shape" -- fatter hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline.

“What we’re really pointing to with the apple versus pear,” Hairston says, "is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat."

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 *Thin People Have It, Too:

But even if you're thin, you can still have too much visceral fat.

It's partly about your genes. Some people have a genetic tendency to store visceral fat.

It's also about physical activity. Visceral fat likes inactivity. A British study showed that thin people who maintain their weight through diet alone, skipping exercise, are more likely to have unhealthy levels of visceral fat.

So the message is get active, no matter what size you are.

*4 Steps for Beating Belly Fat:

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

•Exercise: Vigorous exercise trims fat, including visceral fat. It can also slow down the build-up of visceral fat that tends to happen over the years. But forget spot-reducing. There aren't any moves you can do that specifically target visceral fat.

Half an hour of vigorous aerobic exercise, done four times a week is ideal.

Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not yet ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.

Moderate activity – raising your heart rate for 30 minutes at least three times per week – also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.

“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says.

If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program.

•Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

A fiber-rich diet may help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as easy as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

“Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says.

•Sleep: Getting the right amount of shut eye helps. In one study, people who got six to seven hours of sleep per night gained less visceral fat over 5 years compared to those who slept five or fewer hours per night or eight or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.

•Stress: It’s unavoidable, but what you do with your stress matters.

You probably already know that people tend not to make the best food choices when they're stressed. And when you've got chronic stress, that can be a problem.

Shively recommends getting social support (turn to your friends and family), meditating, and exercising as ways to handle stress. Signing up for a workshop or some counseling sessions can also help you tame your stress.

Short on time? “If you could only afford the time to do one of these things," Shively says, "exercise probably has the most immediate benefits, because it gets at both obesity and stress.”



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Fitness: 7 Amazing Tricks to help Build Muscle Fast

Most people are not blessed with the ability to lose weight and gain muscle very quickly. Yes, genetics plays a big part in this, but they aren’t crucial. The biggest problem is that a large number of people don’t exercise properly or pay any attention to their eating and sleeping habits. In this article we will show you 7 great tricks to help build muscle.

1 – Eat Every 3 Hours:

Nutritionists say that if you don’t eat very often, you are actually limiting the rate at which your body builds new proteins. By eating every three hours you are maximizing this number. Just make sure you consume protein in every meal (20-25 grams).


2 – Go Easy on the Carbs After a Workout:

Carbs are great on your rest days, as they help your body rebuild muscle faster. However, researches have found that you should go easy on the carbs after a workout, as they can slow down the rate of protein breakdown. Instead, opt for a peanut butter sandwich, a sports drink, or a banana.

3 – Eat More Protein:

This may sound obvious, but you’ll be surprised by how many people don’t change their diet (or make an insignificant change) when they start exercising. If you’re trying to pack on muscle, you simply need to consume more protein. Try eating 1 gram of protein per pound of your body weight. Aim for the groceries that are rich in protein – cottage cheese, eggs, milk, nuts, fish and of course, meat.


4 – Exercise Your Biggest Muscles:

A good amount of quality sleep is essential if you want to build your muscles faster. Rest improves your growth hormone profile, and allows your muscles to fully recover. It will allow you to train harder and make progress. Some people might need less sleep than others, but generally aim for 7-9 hours of quality sleep every day.

5 – Get More Quality Sleep:

A good amount of quality sleep is essential if you want to build your muscles faster. Rest improves your growth hormone profile, and allows your muscles to fully recover. It will allow you to train harder and make progress. Some people might need less sleep than others, but generally aim for 7-9 hours of quality sleep every day.

6 – Hydrate:

It is common knowledge that you can’t perform at your best, neither physically nor mentally, if your body is dehydrated. In order to perform every set and repetition at your maximum, you have to make sure that you’re well hydrated. Drink adequate amount of water during the day. During a serious workout session opt for a bottle of smart water (water rich with electrolytes), if possible.

7 – Minimize Cardio:

If you’re trying to gain muscle, then avoid excessive cardio. Yes, some running every now and then is OK, but don’t overdo it. This is especially important if you are a “hard gainer,” as burning a lot of calories will make it even more difficult to add mass.

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