Pre Workout Vitamin : Why You Should Take Vitamin c After Working Out.

Perhaps the most widely spoken about nutrient, Vitamin C is the go-to vitamin for fighting off illness and boosting our immune system.

•Vitamin C

Vitamin C, or Ascorbic acid as it’s also known, is a water-soluble vitamin containing antiviral, antibacterial and anti-allergenic properties. It’s most important role is to protect us against free radical damage that’s often associated with the onset of chronic diseases. It does this by boosting production and function of white blood cells, and increasing the concentration of antibodies in the blood.

Not only that, this essential nutrient helps the body produce collagen, the elastic tissue found in the skin, ligaments, tendons, cartilage and blood vessels. It’s fundamental to the growth and repair of our bones, teeth and tissues. No wonder it’s the super-star of nutrients.

•Where it's found

Citrus fruits, berries, and vegetables including red capsicum, tomatoes and broccoli are the best natural sources of vitamin C. As it easily gets destroyed by cooking, it’s important to eat these foods fresh and raw (or lightly steamed) where ever possible.

•Natural sources of vitamin C include:

-Cantaloupe
-Citrus fruits and juices, such as orange and grapefruit
-Kiwi fruit
-Mango
-Papaya
-Pineapple
-Strawberries, raspberries, blueberries, -cranberries
-Watermelon
-Broccoli, Brussels sprouts, cauliflower
Green and red peppers
-Spinach, cabbage, turnip greens, and other leafy greens
-Sweet and white potatoes
-Tomatoes and tomato juice
-Winter squash

•How it can benefit you

It’s widely believed that Vitamin C plays a role in protecting us against the following:

Heart Disease
High blood pressure
Common cold
Cancer
Osteoarthritis
Age related macular degeneration
Asthma

•Other benefits include:

Protection against immune system deficiencies, and prenatal health problems
Helps to heal wounds and form scar tissue
Repair and maintain cartilage, bones, and teeth

•Tips:

Take it as a C complex with other nutrients including the bioflavonoids and zinc. It helps boost your immune system and in larger doses it’s a good antihistamine.

5 Easy Everyday Habits To Help You Lose Belly Fat Fast .

Belly fat, or visceral fat, is the most dangerous type of fat there is. This deadly fat wraps around the organs deep in your abdomen, spiking your risk for diabetes, heart disease, stroke and metabolic syndrome. You can’t see or pinch visceral fat, and it’s often associated with a large waist. Ditch it and you'll not only save your health, you'll also lose weight and trim your waistline.

The good news is you can start blasting both types of fat today with these 5 healthy habits.


1- DITCH DIET SODA:

How bad can your calorie-free Diet Coke habit be for your belly? Belt-bustingly bad, researchers say. A study in the journal Diabetes Pro found that people who drank two or more diet sodas a day had waist-size increases that were six times greater than non-drinkers. Diet drinks are loaded with deceptively sweet artificial sweeteners, which, researchers say, trick the metabolism into thinking sugar is on its way, spike insulin levels, and shift the body from a fat-burning to a fat-storing state.

2- EAT THREE SQUARES:

For years, diet experts beat the “multiple small meals a day” drum—an eating rhythm purported to “stoke the metabolic fire!” Now, some researchers are singing a different tune. A study published in the journal Hepatology found that snacking between meals contributes to increased abdominal fat. Researchers say the findings suggest three balanced meals may be the way to go. Try weaning yourself off the snack wagon by nixing your morning nibble first. Research suggests mid-morning snackers tend to consume more throughout the day than afternoon snackers.


3- GO [WAL]NUTS:

Dietary fats are kind of like lovers. Some of them make you a better person, and others—as you often discover too late—are catastrophically bad for your health. The good news is, unlike shoddy boyfriends, dietary fats come with red flags. The absolutely worst match for your apple-shaped figure? Saturated fats. A study published in the journal Diabetes found that while unsaturated fat can help reduce abdominal fat, saturated fat can increase waist size. Saturated fats, like the kind you’ll find in baked goods and red meat, “turn on” certain genes that increase the storage of fat in the belly, researchers say. Polyunsaturated fats on the other hand, activate genes that reduce fat storage and improve insulin metabolism. At about 13 grams per one ounce serving, walnuts are one of the best dietary sources. Sprinkle a handful on your morning oats or entree salad for belly-busting benefits.


4- SKIP BOOTCAMP:

Open any fitness magazine, and it’s clear: high intensity interval training (HIIT) is having a bit of a moment. But when it comes to your shrinking your belly, the start-and-stop exercise strategy won’t get you anywhere … other than into a larger pair of pants, researchers say. A study published in the Journal of Obesity found people who performed interval training on an exercise bike for 24 minutes three days a week, actually gained 0.7 percent abdominal fat over a 12-week period. Meanwhile, those on the same dietician-regulated diet, who performed traditional aerobic exercise—45 minutes of continuous moderate cycling three days a week—lost nearly 3 percent of their abdominal fat over the same 3-month period. The study authors did notes that HIIT improved fitness, but suggest that the only evidence to support interval training as an efficient weight loss method was research using young people who were already lean and healthy. Remember: Workouts are only half of the equation.


5- SWAP YOUR CUP OF JOE FOR GREEN TEA:

Green tea and weight loss are a natural pair. Sipping on green tea throughout the morning has proven to whittle your waist, but too much coffee has the opposite effect. What makes green tea so waist friendly are compounds called catechins, belly-fat crusaders that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity. In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost 2 more pounds than the non tea-drinking exercisers. Meanwhile, a research team in Washington found that the same amount of coffee (5+ cups/day) doubled visceral belly fat.

Headache Relief: Best Ways to Kill the Pain

Because headaches are so common, most people think they are a normal part of life. However, at Blair & Chapman Chiropractic you can see why a persistent headache is a sign that something is wrong. The continual use of pain medication to combat headaches is akin to removing the warning light that alerts you to a problem in your car! Medication doesn’t solve your headache, it simply offers a short term solution to dull the pain. Blair & Chapman Chiropractic in Robina can help you find and treat the cause of your headaches.

÷ TYPES OF HEADACHE

Tension headaches and migraine are the most common forms of headache while cluster headaches are usually rare. Other types of headache include sinus headache, rebound headache and exertion headache.

÷ CAUSES OF HEADACHE

Headaches can result due to a variety of reasons including stress, poor posture, accidents, medications, environmental factors (such as strong odours and pollution) and dietary irregularities.

Perhaps one of the most overlooked causes of headache is nerve irritation in the upper neck caused by poorly functioning spinal joints… vertebral dysfunction. Blair & Chapman Chiropractic‘s Chiropractors are specially trained to understand that the nerves of the upper neck supply areas of the scalp and face, so irritation of these nerves can often lead to headache.

÷ ASSESSMENT OF HEADACHE

Your Blair & Chapman Chiropractic chiropractor will carefully analyse potential headache triggers and perform a detailed history, orthopaedic, neurological and spinal examination to determine the cause of your headache. Further diagnostic testing such as x-ray or MRI may also be required and can be referred by Blair & Chapman Chiropractic. Upon arriving at a specific diagnosis, your Chiropractic care can begin.

÷ RELIEF FROM HEADACHE

Chiropractic is an extremely effective treatment for headache. By carefully restoring proper movement to the spinal joints of the neck, your Blair & Chapman Chiropractic chiropractor is able to significantly reduce the presence of nerve irritation and muscle tension helping to alleviate the cause of your headaches.

Best Exercise To Get Rid Of Chest Fat.

As a man you may want to have lean, sculpted muscles that let you rip off your shirt without any hesitation. When you start to gain excess body fat you might find that it shows up in your chest and gives you man breasts. Through exercise you can reduce your body fat levels, increase your lean muscle mass and build a sculpted chest. Use daily cardio exercise combined with two to three strength training sessions per week to see results.


1- Cardio for Fat Loss:

Cardio exercise is the foundation for any weight-loss program. You can't target fat loss from your chest, but you can use cardio to burn calories and reduce all of your body fat. Use high-intensity cardio exercises to get the most out of your workouts. At high intensity your body burns more calories and loses more body fat than when you exercise at a low- to moderate-intensity level. Alternate between a few types of cardio exercises to keep your workouts interesting and to avoid hitting a weight-loss plateau. The American Council on Exercise recommends mountain biking, water sports, martial arts, hiking and boxing as effective fat-burning exercises. Other effective cardio exercises include running, skiing, team sports  like basketball and football  and cycling.

2- Dumbbell Fly:

The dumbbell fly can be performed on a weight bench or an exercise ball. The dumbbell fly targets your entire chest, along with your stomach muscles. Start on your back with your feet flat on the floor. Your body should be in a straight line from your head to your knees. Hold the weights directly over the center of your chest with your arms straight. Place a small bend in your elbows to avoid locking your arms. Slowly lower the weights to the sides of your body until your arms are even with your chest and parallel to the floor. Lift the weights back upward and repeat until you can no longer complete a full repetition. Use weights that are heavy enough to make six to eight repetitions challenging.

3- Bench Press Exercise:

The bench press can be performed using a barbell with added weight plates or with two dumbbells. This exercise starts in the same position as the dumbbell fly, on your back on a flat surface. Face your palms away from your body and position your hands over your shoulders. Bend your arms and lower the weight until it almost touches your chest, then press back upward. Continue exercising until you reach muscle failure.

How To Reduce Belly Fat Fast.

Men who carry a waistline larger than 40 inches and women with a waist measurement of 35 or more typically have unhealthy amounts of belly fat. A bulging stomach can cause embarrassment, can make fitting into your favorite shorts uncomfortable and can prevent you from playing a full game of basketball without becoming exhausted. Belly fat also exposes you to an increased risk of cancer and other ailments, which makes slimming down vital to your future. You can't target your belly alone for weight loss, but effective lifestyle changes can help you get rid of fat all over, including your midsection.

Step 1

Maintain a healthy diet. Weight control starts with eliminating items that build fat, such as desserts and fried foods with saturated fat. Ensure your meals contain low-calorie foods rich in nutrients, including fresh fish, vegetables, whole-grain breads and fruit.

Step 2

Exercise aerobically for 60 minutes five days a week to lose weight. Vigorous routines that burn the most calories include bicycling, basketball, aerobic dancing, running and racquetball.

Step 3

Count calories consistently. Calorie awareness ensures your exercise for weight loss won't be in vain. One lb. equals 3,500 calories, so burning 500 calories more daily than you consume is the best and healthiest ways downsizing quickly.

Step 4

Train with weights a two or three times each week for 20 minutes. Activities like lifting hand weights or barbells build muscle, which increases your metabolism so you keep burning calories, even at rest.

Step 5

Perform stomach-toning activities to tighten the muscles in your belly and create a flatter appearance. Perform an abdominal hollowing exercise by getting down on your hands and knees. Exhale deeply, and then suck your navel up and back toward your spine. Hold this pose for about 10 seconds and then relax, and repeat.

Step 6

Sleep seven hours or more each night. People who fail to get enough rest suffer hormonal changes that cause an appetite increase.

Warnings

• Get and OK from your doctor before starting a physical activity regimen to lose weight, especially if you have a medical 
• 
  
• condition.
• Do not lose more than 2 lb. a week without your doctor's supervision. Also do not consume fewer than 1,200 per day if you are a woman, 1,500 a day if you are a man.
• Limit your consumption of alcohol whenever possible. Alcoholic beverages are high in calories and directly contributes to belly fat.

Tips

• While adding workouts to a busy schedule is often challenging, your hard work will pay off. Your belly is one of the first places on your body to shrink when you exercise consistently, according to MayoClinic.com.

5 Exercises to Get Rid of 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.

Reasons Why You're Not Losing Belly Fat .

What Types of Fat Are Easier to Lose?

The human body has essentially two types of fat: subcutaneous and visceral. Subcutaneous fat is found beneath the outermost layer of skin. This type of fat is highlighted most often because it is the most visible. Visceral fat is located deep inside the abdomen and surrounds major organs. The more visceral fat you have, the higher your risk for developing health conditions such as metabolic syndrome, insulin resistance and heart disease.

1- Subcutaneous Fat Vs. Visceral Fat:

In a 1997 “Medicine and Science in Sports and Exercise” study cited frequently in medical journals, researchers divided a group of sedentary, overweight women into three groups. The control group did not exercise or restrict calorie intake. The second group exercised two to three days a week with some calorie restriction and the third group exercised three to four days a week with no calorie restriction. After 13 weeks, volunteers who worked out three or four days a week lost significantly more subcutaneous fat compared to those who exercised less frequently. Visceral fat decreased significantly in the volunteers in both exercise groups. The data showed that while any amount of exercise could reduce the deep abdominal fat, individuals must work out more often to reduce the outermost fat that’s responsible for your cellulite and spare tire.

2- Gender Differences:

Your ability to lose subcutaneous fat and visceral fat may be predetermined based on your gender. In a 1998 study published in the journal “Obesity Research,” obese volunteers went on a severe calorie restricted diet. Men consumed 1,500 calories a day while the women consumed 1,200 calories. After 15 weeks, the men saw a greater reduction in intra-abdominal fat and a more pronounced improvement in risk for metabolic disorders. The women saw a greater reduction in subcutaneous fat.

3- High-Intensity Exercise:

“Visceral fat yields fairly easily to exercise and diet,” reports Harvard Medical School, and “subcutaneous fat can be frustratingly difficult to budge.” However, dedicating yourself to a vigorous exercise regimen could reduce subcutaneous fat at a slightly greater rate than intra-abdominal fat. In the study, 175 overweight, sedentary men and women were divided into four groups that varied from no exercise to high-intensity exercise. While even the lowest dose of exercise resulted in no weight gained for the volunteers, those who exercised at a level comparable to 17 miles of jogging a week saw a significant reduction in subcutaneous and visceral fat. Overall, the volunteers saw a 6.9 percent decrease in intra-abdominal fat and a 7 percent decrease in subcutaneous fat.

4- Keeping Off Visceral Fat:

Visceral fat is by far more dangerous than subcutaneous fat. According to the Harvard Family Health Guide, intra-abdominal fat is a key player in cardiovascular disease and Type 2 diabetes in men and women and breast cancer and the need for gallbladder surgery in women. Instead of focusing on how to lose visceral fat, doctors would much rather work on prevention. In 2005, Duke University researchers found that people who are sedentary increase visceral fat by about 8.6 percent in six months, or four pounds a year. Walking briskly for 30 minutes a day, six days a week, which is considered a modest exercise program, can prevent accumulation of visceral fat and, for some, reverse accumulation.