6 Serious Health Risks Of Obesity Can Lead To....

Being overweight or obese is a more serious issue than just not fitting into your skinny jeans or tailored suit. The health effects of obesity are serious and significant and place a huge toll on already over-burdened health systems. Here are 6 serious health risks obesity can lead to.

1 – Coronary Heart Disease:

As you put on weight through the consumption of foods filled with saturated and trans fats, the plague builds up inside your arteries, narrowing them and blocking vital blood flow to your heart. This can cause angina, a heart attack and heart failure.


2 – Stroke:

If an area of plaque in your arteries ruptures, it can cause a clot that can block the flow of blood and oxygen to your brain and cause a stroke. Strokes often cause motor and speech disabilities that take many months and years of rehabilitation to overcome, if at all.

3 – Type II Diabetes:

Obesity significantly increases your risk of Type II diabetes, a disease where the body cannot normalize blood glucose levels and relies on help from medication to do so. Diabetes itself can cause early death, coronary heart disease, kidney failure, neuropathy and blindness.


4 – Hypertension:

Also referred to as high blood pressure, hypertension means that your blood is pumping at an increased level. This additional pressure in turn increases your risk of stroke and heart attacks. Obesity, high salt diets, a sedentary lifestyle and hereditary factors can all contribute to high blood pressure.

5- Osteoarthritis:

Osteoarthritis is a condition where the tissue that protects the joints wears away, leading to inflammation and pain. Additional body weight places pressure on the joints, accelerating the degradation. The issue is especially prevalent in the knees, lower back and hips and can lead to severe restrictions in mobility.

6-  Sleep Apnea:

Sleep apnea is where you momentarily stop breathing more than once during sleep. This condition affects many overweight people and the sleep deprivation it causes has serious effects on quality of life. Fat stores around the neck are of particular risk for causing sleep apnea as they can narrow the airways making it difficult to breathe during sleep.

8 Best Exercises That Can Improve The Quality Of Your Erection.

Do you work biceps, chest, back ... All to impress women. But what her personal trainer never told is that there are exercises able to work the muscles involved in erection to have more pleasure in the hour H. A recent study by the University Sapienza of Rome, found that "pelvic fitness" can help in the treatment of premature ejaculation, making the average time until the climax jump of 31 seconds to over 2 minutes after 12 weeks. Forget the emails with miraculous promises. We talked to the urologist Eduardo Bertero, the expert in tantric sex Isabelle Moura and the physiotherapist Amanda Hiunes, indicating exercises to boost your pleasure.

1- Domain:

2 to 3 times a week, take the time to masturbation. Once you reach the peak of excitement, close to orgasm, press the glans. Repeat the exercise with the help of his partner and, in the final step, leave for penetration (without performing fro movements). Hold much as you can ... Then relax and enjoy!


2- Control:

First become aware of the pelvic muscle. While urine, hold the jet for 10 seconds and release. Do this 3 times. Outside the bathroom, repeat this movement 30 times. Also Repeat 3 times alternating series with a slow accelerated.

3-  Concentration:

Breathing is essential for the man who wants to prolong sexual intercourse. When you feel the excitement is getting very intense, let the air in slowly through your mouth, filling the chest and abdomen, and also release the mouth, helping the entire body to relax. Do this first for masturbation and then, along with the partner.

 4- Sensibility:

Some men have a lot of sensitivity in the penis, which can help premature ejaculation. Use a soft, wet towel to massage the organ and the glans for a few minutes in the shower. This helps control the stimulus.



5- Mobility:

The orgasmic potential is related to the hip mobility. Turbine pleased with the strengthening of the region. Lie with your knees bent and feet flat on the floor. Place your hands underneath the back, the lower back. Inhale and "flatten" hands behind his back; expire and remove the lower back of the hands. Repeat 10 times, always contracting the muscle which controls urine.

6- Power :

Sit in a chair or on the toilet and brace your elbows on his knees. Pull the muscles of the pelvic region up, as if breaking the gas outlet or urine. Hold the contraction for 10 seconds and relax. Repeat for 5 minutes daily.

7- Strength:

With an erect penis, "hang" a towel and squeeze the muscle as if to raise the tissue. Make three sets of 10 repetitions, 3 times per week. The strong and sturdy aids in muscle blood flow and provides more stiffness.

8- Flexibility:

To gain more flexibility in pelvic muscle, climb on a step with one of your feet and let the other suspended. As you inhale, try to reach the ground with his foot free, without flexing the knee of the other leg, just moving the hip. Exhale as you lift your foot loose above another level, also without the use of the knees. Repeat 10 times.

How To Get Lean Muscular Physique With Amino Energy’s.

Everybody wants a lean muscular physique. Like anything worth having, wanting it isn't enough. You have to commit to a rigorous diet and training program that will tax your strength mentally as well as physically.

To help satisfy these demands, ON's Essential Amino Energy combines an optimal ratio of rapidly absorbed free form amino acids- including muscle building BCAAs and arginine for more intense vascular pump - with natural energizers, beta Alanine, and N.O. boosting ingredients to help you reach your next level. And at just 10 calories per serving it makes a big impression without denting your diet.

 Mix up Essential Amino Energy by itself - or stack it with your favorite powdered supplements - anytime you want to dial up mental focus, physical energy, N.O. production and recovery support.

More info

How to Get Skinny Toned Legs Quick.

Slim, toned legs are desired by many, but do require some work to achieve, especially if you have excess body fat. Doing hundreds of squats and lunges isn't going to have much of a visible effect if your muscles are hidden under a layer of fat. Your approach should aim to reduce total body fat, because this is the only way to reduce excess fat in your problem areas, including your legs. By making healthy eating habits and a regular exercise routine part of your lifestyle, you can soon show off your skinny, shapely legs.


STEP 1

Create a caloric deficit through diet and exercise so you lose weight. Understand that 1 pound of fat has 3,500 calories. This means that you must reach a daily deficit of 500 to 1,000 calories to reduce your weight by 1 to 2 pounds per week, which is the safe and gradual weight-loss rate that's recommended by the Centers for Disease Control and Prevention.

STEP 2

Engage in cardiovascular exercise on most days of the week for 30 to 60 minutes. This burns calories that contribute to your daily deficit. Perform leg-intense cardio that activates your lower body. For instance, go running, ride a bike, pedal on an elliptical machine or climb stairs. Your exercise intensity should be moderate, which means that you shouldn't be able to sing, but should still be able to talk.

STEP3

Schedule two to three, 30-minute, full-body strength-training sessions per week. According to the University of Rochester Medical Center, strength training prevents loss of muscle tissue as you lose weight, and the muscle tissue you gain increases your metabolism. Since muscle is denser than fat, your legs and entire body will appear slimmer. Work all major muscle groups, and include exercises, such as bench presses, biceps curls, overhead presses, triceps dips and bent-over rows.

STEP 4

Include functional leg exercises that work multiple muscles in your strength-training routine for optimal results. Target your hamstrings, quadriceps, glutes, abductors, adductors and calves, with exercises, such as step-ups, lunges, front and back squats, dead lifts and wall squats with a stability ball. Once the excess fat in your legs reduces, these exercises will ensure that your legs will appear toned and strong.


STEP 5


akeover your diet so you eat fewer calories and promote weight loss. Eat smaller portions and make healthy, low-calorie food choices. For instance, eat fruits and veggies instead of chips, candy and cookies, and drink water instead of soda and alcohol. The U.S. Department of Health and Human Services suggests consuming foods that are low in salt, sugar, cholesterol and trans and saturated fats. It also recommends emphasizing vegetables, low-fat or non-fat dairy, fruits, lean protein and whole grains.

Warnings

• Visit your doctor before adjusting your diet or taking on a new workout routine, especially if you have an injury or medical condition, or have been inactive.

Tips

• Cut back on your daily calorie intake to help you lose weight while you tone your legs with exercise.

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.

Why Belly Fat is Hard to Lose?

To better understand why belly fat hangs on so tenaciously, I want to quickly review how your body actually “burns” fat.

“Burning fat” is really a two-part process: releasing energy from fat stores into the blood (lipolysis) and cells taking those molecules in and utilizing them (oxidation).

This first step, lipolysis, is triggered by chemicals known as “catecholamines.” Adrenaline is a catecholamine, for example, and once these chemicals are in your blood, they attach to “receptors” (attachment sites) on fat cells, which causes them to release some of their energy stores.

These molecules so released (free fatty acids) are then used as fuel (burned or “oxidized”) by various types of cells in the body. Well-trained muscle is particularly good at oxidizing fats, by the way, which is why it’s easier to lose fat when you have a good amount of muscle.

Now, here’s where we get to the difference between belly fat cells and fat cells that are easier to lose.


Fat cells have a certain number of receptor sites for catecholamines, but they aren’t all the same. One type of receptor is known as an “alpha-receptor” and another is a “beta-receptor.” The physiology gets pretty complicated, but here’s the bottom line: beta-receptors accelerate lipolysis and alpha-receptors hinder it.

What this means is fat cells that have more beta-receptors than alpha-receptors are relatively easy to mobilize, whereas fat cells that have more alpha-receptors than beta are harder to mobilize.

This is the problem with belly fat, and all other forms of “stubborn fat“: the ratio between beta- and alpha-receptors is heavily weighted toward alpha (it has many more alpha-receptors than beta).

Thus, when you’re losing fat, you immediately start seeing reductions in fat masses with high amounts of beta-receptors, but the masses with amounts of alpha-receptors are slow to respond.

For most of us, this means rapid reductions in places like our arms, shoulders, chest, face, and legs, and slower reductions in our stomachs, hips, lower back, and thighs. These latter areas are always the last to really get lean, because they contain the most fat cells high in alpha-receptors.

So, if that’s the science of belly fat, how do we get rid of it?

3 Strategies For Losing Belly Fat Faster.

You can’t “target” belly fat by doing crunches or special types of exercise, but you can do a handful of things that will accelerate total fat loss and, in some cases, help specifically with mobilizing and burning the “stubborn” fat stores around your waist.


Let’s look at 3 science-based ways to do this.

1. Fasted Training:

People usually think “fasted training” means “training on an empty stomach,” but it’s a bit different.

Fasted training means training in a “fasted state,” and this has to do with insulin levels in your blood.

You see, when you eat food, it gets broken down into various molecules that your cells can use, and these molecules are released into your blood. Insulin is released as well, and its job is to shuttle these molecules into cells.

Now, depending on how much you eat, your plasma (blood) insulin levels can remain elevated for several hours (anywhere from 3 – 6+). Why is this important? Because insulin blocks lipolysis (fat “mobilization’).

When your body is in this “fed” state–when its insulin levels are elevated and its absorbing nutrients you’ve eaten–little-to-no fat burning occurs.

Your body enters a “fasted” state when it has finished absorbing all nutrients from the food you’ve eaten and insulin levels return to their normal, low “baseline” levels. When you exercise your body in this state, fat loss is accelerated (and weighlifting in a fasted state is particularly effective).

So, as you can see, just feeling like you have an “empty stomach” doesn’t necessarily mean your insulin levels have returned to baseline.

The easiest way to work fasted training into your routine is to work out first thing in the morning, before you eat breakfast. This has an added benefit, as well: fasting for longer than 6 hours increases your body’s ability to burn fat.

There is a downside to fasted training, however.

When you exercise in a fasted state, muscle breakdown is increased.

This is bad simply because too much muscle breakdown impairs total muscle growth over time. You can prevent this by supplementing with a supplement known as HMB, though.

β-Hydroxy β-Methylbutyrate (also known as HMB) is a substance formed when your body metabolizes the amino acid leucine, which is an amino acid that directly stimulates protein synthesis.

HMB is often sold as a muscle-building aid but the research purported to demonstrate these benefits is shaky at best, hindered most by design flaws. Thus, I’m not comfortable making anyclaims about muscle growth.

There is one benefit of HMB that’s well established, however: it’s an extremely effective anti-catabolic agent.

That is, it’s very good at preventing muscle breakdown, which means you will recover faster from your workouts and experience less muscle soreness (and the free acid form shows the most promise in this regard).
It also has no effect whatsoever on insulin levels, which means it can’t break your fasted state.

This makes HMB perfect for use with fasted training. Its powerful anti-catabolic effects and non-existent insulin effects means you reap all the fat loss benefits of training fasted without any of the problems relating to muscle loss or insulin secretion.

It’s also worth noting that HMB is superior to leucine in suppressing muscle breakdown becauseit’s more anti-catabolic than its “parent” amino acid.

This means it’s also more effective than branched-chain amino acid supplements because they rely on leucine for their anti-catabolic effects (isoleucine and valine are very weak in this regard).

Clinically effective dosages of HMB range between 2 and 3 grams, and that’s what you’ll find in my pre-workout fat burner FORGE.

FORGE is a fat burner made specifically for use with fasted training. It helps you lose fat–and “stubborn” fat in particular–faster, preserve muscle, and maintain training intensity and mental sharpness.

2. High-Intensity Interval Cardio:


In case you’re not familiar with “high-intensity interval training” or “HIIT,” it’s very simple: you start your workout with a warm-up, and then alternate between bouts of all-out exertion and low-intensity “cooldown.”

For example, you might warm up and then do 30 seconds of sprinting on a bicycle, followed by 45 – 60 seconds of slower pedaling, and you would repeat these intervals for 20 – 25 minutes.

Now, why do this form of cardio instead of the traditional steady-state type?

Well, studies such as those conducted by Laval University, East Tennessee State University, Baylor College of Medicine, and the University of New South Wales have conclusively proven that shorter sessions of high-intensity cardio result in greater fat loss over time than longer, low-intensity sessions.

In fact, a study conducted by The University of Western Ontario showed that doing just 4 – 6 30-second sprints burns more fat over time than 60 minutes of incline treadmill walking (one of the staples of “bodybuilding cardio”).

Furthermore, keeping your cardio sessions shorter means you better preserve your muscle and strength, which is vitally important when it comes to building a physique.

My Favorite Type of HIIT Cardio

I do all of my HIIT cardio on the recumbent bike for several reasons.

I like the stable position, which allows me to bring my iPad and read or watch a movie or show, but cycling also has particular benefits to usweightlifters.

You see, a study conducted by Stephen F Austin State University showed that different types of cardio affect your ability to build muscle and strength differently. The study subjects that ran and walked gained significantly less strength and size than those that cycled.

Why is this?

Well, the researchers believed that the main benefit of cycling was that the movement itself imitates weightlifting exercises that grow your legs, like squats and lunges. So if you can, hop on the bike for your HIIT cardio sessions.

My second and tertiary exercises of choice for HIIT would be rowing and sprinting because they too mimic hypertrophy movements.

Will HIIT Cardio Place Too Much Stress on the Body?

The idea that doing HIIT while dieting for weight loss is a bad idea because it places too much stress on the body has been kicking around for years. But it’s completely anecdotal–I’ve yet to see any clinical research that supports such a position.

I’ve worked with hundreds and hundreds of people of all ages and fitness levels, and I can’t actually think of one person that burned out on 3 – 5 weightlifting sesions and 3 – 4 HIIT sessions per week (which is what I recommend in my books).

That said, if you do start to feel overtrained within a week weeks of following my recommendations, start replacing HIIT cardio sessions with LISS (low-intensity steady-state) and see if that helps.

Start by replacing one HIIT session with LISS and see how you feel that week. If you’re still having issues, replace another and see if that does it. Continue this until you’re feeling better or all HIIT sessions are now LISS.

3. Heavy Weightlifting:


The common recommendation to really “shred up” is to pump light weights for high amounts of reps…but this is the exact opposite of what you want to actually be doing.

You see, when you restrict your calories to induce fat loss, your body becomes “primed” for muscle loss due to the calorie deficit. When your body is in this state and you focus on muscle endurance in your workouts (by working in higher rep ranges), you set yourself up for rapid strength loss, which comes with muscle loss as well.

Thus, what you want to focus on is preserving your strength, and you do this by lifting heavy weights, and by continuing to progressively overload your muscles.

While you may not be able to build muscle while losing fat (you can if you’re overweight and new to a proper weightlifting routine, however), you can most definitely maintain your strength and lose little-to-no muscle.

There’s another reason why you want to lift heavy weights while dieting to lose fat, and it relates to your metabolic rate (how many calories your body burns every day).

Research has shown that training with heavy weights (80-85% of 1RM) increases metabolic rates over the following several days, burning hundreds more calories over this time than workouts performed with lighter weights (45-65% of 1RM).

Furthermore, compound lifts like squats and deadlifts are especially effective in this regard because these types of lifts burn the most post-workout calories.