Weight Lifting Routines-Free Help From Bodybuilding Champion

Article by Phil Knox

Weight Lifting Routines-Free Help From Bodybuilding Champion – Health

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Weight Lifting routines are confounding because there are so many muscle-bound block-heads out there claiming that their weight lifting workout routine is the unparalleled way to build muscle.Well, you don’t have to follow those no body’s anymore. Michael Ferencsik, the 2008 Forever Natural Bodybuilding Champion has just released a step by step manual to help folks of all ages build muscle and lose fat! This guy has 30 years of personal training practice and is a highly decorated natural bodybuilder. He knows exactly what the human body needs to build muscle and lose weight and he’s ready to unveil you all of his trade secrets!The biggest benefit to Michael’s weight lifting routines is that it is designed for beginners. You don’t have to be a big strong experienced bodybuilder to reap the rewards of his masterful insights. You can build muscle and get fit using his Muscle Maximization Manuscript even if you’ve never stepped into a gym in your life, in fact, he has a special section for complete rookies in his ebook where he provides home weight lifting routines using everyday items in your home just because he wants you to begin to strengthen and tone your muscles. His book then moves on to beginner weight lifting routines for when you are ready to step into the gym, and it also reveals intermediate and advanced weight training routines to use as you progress.Weight lifting workout routines and weight loss systems that you buy from television commercials or from the best seller list at the bookstore are generic plans written by average people, but the Muscle Maximization Manuscript was written by a highly decorated Natural Bodybuilding Champion! Who are you more likely to trust?His simple weight lifting routines are time-tested systems fine tuned for beginners and advanced weight trainers alike.Ready to get started? Here is a look at Michaels Mass weight lifting routine for beginners:Multi joint weight lifting routines are the best type of weight training exercise beginners can perform because it builds a solid foundation of muscle fast! You’ll will see quick results and your success will motivate you to work harder toward your bodybuilding goals. As you advance, you’ll incorporate Isolation weight lifting routines to tone and define the details in your muscle. These multi joint weight training routines are meant to be performed with alot of weight, as much as you can lift just 6 to 8 times. Make certain that you always use perfect form, take your time and don’t rush the movement. Use a belt for exrta support when performing squats, dead lifts and presses. Watch my YouTube videos for detailed instructions on form while executing these weight training routines and pick up my ebook for complete instructions on this routine and many more.Squats: 4 sets of 6 to 8 repetitions eachDead Lifts: 3 sets of 6 to 8 repsBench Presses or Incline Bench Press: 3 sets of 6 to 8 repsStanding Overhead Barbell Presses: 3 sets of 6 to 8 repsPull Ups: 3 sets of 6 to 8Dips: 3 sets of 6 to 10 (work up to 10 reps before adding weight)Close Grip Triceps Bench Presses: 3 sets of 6 to 8Weighted Sit Ups: 3 sets of 10 to 12 These weight lifting routines are meant to be a total body workout. Always perform no less than 6 repititions per set. Make certain that you get adaquate rest inbetween workouts, at least 48 hours. Never workout two days in a row.Watch Michael Ferencsik demonstrate exactly how to perform these and many more Weight Lifting Routines on YouTube right now. Or, just pick up his step by step bodybuilding guide and diet ebook now by going to Musclemaximization.com. Enjoy your free weight lifting routines
About the Author

Phil Knox writes regularly about health related topics. I hope you enjoy this article.

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I Need to Lose weight – How Resistance Training Can Help

Article by David Moors

I Need to Lose weight – How Resistance Training Can Help – Health

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Years ago, I took a long hard look at myself and thought: I need to lose weight because this pudgy body of mine is not going to work for me anymore. It took me a few tries to nail the nutrition side of things. But I knew that if I wanted to see steady weight loss results I needed to couple my healthy eating habits with exercise.

I do my fair share of cardio, but I also add training to the mix because it helps me burn calories and keeps my body strong and svelte.

Benefits of Training

If you’re on a mission to lose weight, training is vital because it increases the amount of lean muscle mass in the body. Why does this matter? Every pound of muscle you have accelerates the rate your body burns fat.

You can get training from using dumbbells, weight machines, water bottles, soup cans and bands. You can also use your own body weight as by doing pushups, pull ups, squats, lunges and the like.

i need to lose weightWhen you do only cardio exercises, your metabolism slows down as soon as your workout is over. When you add training into the equation, your metabolism stays revved up long after your workout is over-even when you’re sitting on the couch like a hairball.

If you’re still not convinced that training is important for weight loss, think about this. If two women are the same height and weight, and one of them has a body that’s mostly lean muscle while the other woman’s body is flabby, the woman with the lean muscle will look smaller. Why? Because muscle is compact and takes up less space in the body than fat.

I Don’t Want to Get Bulky

Some women shun the idea of training because they have unrealistic fears of getting bulky. Most of the people who get husky either train specifically to gain bulk (professional bodybuilders for example) or they take performance-enhancing drugs.

General strength training is not, I repeat, is not going to make you bulky. The only thing it will do is make you stronger, leaner and shapelier. Isn’t this what you want?

Tips for Effective Resistance Training

*Do training three times a week. Don’t overdo it. When you strength train, your muscles need time to recover. Ideally, you should rest one day between each resistance training session.*Don’t lift too heavy or too light. Lifting weights that are too heavy can cause you to get injured, and weights that are too light won’t challenge your body.*Use slow, controlled movements as opposed to rapid movements when you are doing resistance training exercises. If you lift weights too fast you will use momentum instead of strength to get through your repetitions, which can sabotage your efforts.*When you lift the same amount of weights and do the same number of reps for weeks on end, your muscles get bored and progression slows down. Revamp your resistance training program every few weeks so that you continually see results.

If you really want to see those pounds melt away, combine a quality resistance training program with a sensible diet and plenty of cardiovascular exercise.

About the Author

There are plenty of great location to find the ideal the diet solution reviews. One of it or another one of them is to visit <a

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Improve Your Cardiovascular Endurance Levels with the Help of a Personal Trainer

Article by Dan Clay

Improve Your Cardiovascular Endurance Levels with the Help of a Personal Trainer – Health – Fitness

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Obesity is a rising health problem today which not only makes people look unattractive but also disrupts the normal functioning of the body. Nowadays health issues have become a major concern for most people. A good way to lose weight is cardiovascular endurance exercises. Cardiovascular exercises which is also known as cardio workout and aerobic training offer a number of health benefits, but then they should be performed properly if you wish to reap the benefits. A personal trainer can immensely help you by chalking out a fitness program including different types of cardio vascular activities that suit your body type.

Many people, having failed to realize the importance of cardiovascular exercises, do not incorporate them in their fitness regimen. But these exercises not just help to burn calories; they also strengthen important organs like the heart and the lungs. That is the reason why most personal trainers incorporate cardiovascular activity in the fitness schedule of their clients. For total fitness experience cardiovascular exercises are a must. Do not overlook the importance of these exercises if you want the wellbeing of the most important organ of your body, i.e. your heart.

Hiring a personal trainer can be of great benefit for he would chalk out a fitness plan for you that would address your fitness goals. Strength training, weight training, cardiovascular training all are important but only a personal trainer can suggest you the ratio in which these exercises should be incorporated in your workout schedule. A good cardiovascular workout will yield positive results for sure, but then it is also important to perform the exercises in the correct way. Cardiovascular workouts consist of different forms and your trainer will be able to determine the type of cardio exercises that would suit your body the most.

Nowadays the practice of hiring personal trainers has become quite popular and this is because of the great health benefits that these fitness experts bring in for their clients. They work on a one to one basis which enables you to enjoy greater care and better service. The trainer would ensure your safety during the training sessions and will assess your improvement after every specific interval. Cardiovascular exercises are extremely important if you wish to stay healthy and fit, but seeking the guidance of a trainer before planning your cardio workouts is equally important.

As has been stated before the cardio workouts consist of different forms ranging from light to heavy exercises – all meant to increase the work load of your heart. As a result, the risk of being affected by heart problems is greatly reduced. Weight loss and a toned body are some other benefits of cardio exercises.

The cardiovascular exercises if performed on a regular basis can solve many health problems. But though these exercises look quite simple and do not involve any equipment they should be performed only with the guidance of a personal trainer. Only a trainer can suggest you the cardio workouts that would be work best for your body. He would demonstrate the cardiovascular exercises to make it sure that you are performing the exercises in the correct form. Assessing your improvement he would even change your workout regimen from time to time. So be prudent and improve your cardiovascular endurance level with the aid of a trainer.

About the Author

Dan Clay is the owner of Dangerously Fit Personal Training. If you would like to book free Maroubra personal training consultation or personal trainer Maroubra visit personal training Maroubra.

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Get your heart rate up and increase time of treadmill workout. Learn how to improve cardio endurance in this exercise video.
Video Rating: 4 / 5

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6 Ways Strength Training Can Help You Survive A Plane Crash

Article by Aaron McCloud

6 Ways Strength Training Can Help You Survive A Plane Crash – Health – Fitness

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On the off chance that you are ever in a plane crash, strength training will help you survive it. It might seem pretty far-fetched, but those extra muscles will really come in handy then.

So, how (exactly) will being strong help you in a place crash? It will help you

Las Vegas Weight Loss Can Help You Get Back Into Shape

Article by Ben Pate

Las Vegas Weight Loss Can Help You Get Back Into Shape – Health – Weight Loss

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Getting back into shape is a challenge that most people face these days. Obesity is at an all-time high, but people are finally beginning to realize that if they want to live longer lives, they need to get back into shape. Of course, this is easier said than done. However, Las Vegas weight loss programs can help with this new undertaking.

Anyone who lives in the Las Vegas area is lucky enough to have some of the best personal trainers on the market at their disposal. Think of the amount of showgirls and stars that are in that area that need to make sure that they stay in tip-top shape all year long. Las Vegas trainers are the ones that keep them looking the way that they do.

Starting out a new exercise program can be a very difficult task for someone that has no real knowledge about fitness plans. To expect anyone to just look at a video and figure out what is going on is not very realistic. There are so many intricacies to working out that some guidance will surely be needed in the early stages.

Losing weight is also about more than hitting the gym. In order to lose weight and keep it off, there must be a re-education on how to eat properly. Again, most individuals simply do not have the education to put a meal plan together that will enable them to hit their daily targets.

In order for diet to be effective, the daily workout must be accounted for as well as making sure the right amounts of food are being consumed. Just because it is fat free does not mean that it is healthy. Our bodies need certain amounts of fats, proteins, carbohydrates, and whatnot in order to be able to function. Eating foods that are too high in one category all the time can have disastrous results.

When making a diet plan, it is also important to make sure that foods are going to be in the plan that will get the metabolism fired up and burning calories. For instance, a high protein diet sounds great from afar, but many proteins are difficult to digest and can often results in a very run down feeling. Other foods must be introduced that will help break down the proteins and provide energy at the same time.

Getting back into shape is not as difficult as most people think, but it is a commitment. Using a weight loss program can give you the focus that is needed to make sure that you are not spending every spare moment in the gym and still allow you to enjoy life. After all, what good is being back in shape if that new body cannot see the light of day?

About the Author

Las Vegas weight loss can provided the guidance that is needed to create a weight loss plan that will take off those extra pounds. Trying to take on a task like this without the proper help can lead to a lot of wasted time and a lot of frustration.

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Ben Pate

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Get back in shape or learn how to get in shape with our beginners’ workout video. Find more fitness videos at www.diet.com or own this video for just .75! Follow us on Twitter: twitter.com Facebook: www.facebook.com
Video Rating: 4 / 5

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Types Of Exercises That Can Help You Bulk Up

Article by James Brown

Types Of Exercises That Can Help You Bulk Up – Health – Fitness

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Isometric exercises vs isotonic exercises

In isometric the muscles flex and hold a stationary position. No movement of a load takes place, and the exercises require little in the way of equipment. An example of an isometric routine is placing the palms of the hands against each other and pushing. Isometric exercises are primarily used in physiotherapy and injury rehabilitation because the intensity can be rapidly and precisely adjusted, which makes them very safe. They are now rarely used outside this context.

In isotonic the muscles are used to push or pull a weight. Any object can be used for weight training, but dumbbells, barbells and other specialized equipment are normally used because they can be adjusted to specific weights, and are easily gripped. Elastic resistance bands are a cheap and portable alternative. Some exercises, such as the push-up, use the individual’s bodyweight instead. Advanced practitioners often add weight to bodyweight exercises such as the crunch by, in this case, holding a dumbbell on their chest.

These terms combine the prefix “iso”, meaning same, with “metric” (distance) and “tonic” (strength), meaning that in “isometric” routine the length of the muscle does not change, and in “isotonic” exercises the force applied to the muscle is relatively unchanged.

A third type of training, which is less common–except in sport-specific training or in rehabilitation–is isokinetic, or “same-speed” exercise. In isokinetic rouitine, an exercise machine is used which registers the force applied to it by the user, and offers just that amount of resistance. This allows the user to exercise at the speed optimal for their needs, without the danger of being subjected to more weight than they can handle.

Isolation vs compound exercises

The leg extension is an isolation.

An isolation routine is one where the movement is restricted to one joint and one muscle group. For example, the leg extension is an isolation exercise for the quadriceps. No other muscle groups are involved, and movement occurs only around the knee joint.

Compound exercises work several muscle groups at once, and include movement around two or more joints. For example, in the leg press movement occurs around the hip, knee and ankle joints. This routine is primarily used to develop the quadriceps, but it also involves the hamstrings, glutes and calves.

Compound routines are generally similar to the ways that people naturally push, pull and lift objects, whereas isolation exercises often feel a little unnatural.

The leg press is a compound exercise.

Each type of exercise has its uses. Compound build the basic strength that is needed to perform everyday pushing, pulling and lifting activities. Isolation routines are useful for “rounding out” a routine, by directly exercising muscle groups that cannot be fully exercised in the compound.

Free Weights vs. Machines

Swiss balls allow a wider range of free weight routines to be performed

They are also known as exercise balls, gym balls, sports balls, therapy balls or body balls.

Free weights are dumbbells and barbells. Unlike exercise machines, they do not constrain users to specific, fixed movements, and therefore require more effort from the individual’s stabilizer muscles. It is often argued that free weights exercises are superior for precisely this reason.

But because exercise machines largely prevent users from performing routines with poor form, they are safer than free weights–particularly for beginners. Moreover, since users need not concentrate so much on maintaining good form, they can focus more on the effort they are putting into the exercise–which may lead to faster progress.

Some free weight routines can be performed while sitting or lying on a Swiss ball. This makes it more difficult to maintain good form, which helps to exercise the deep torso muscles that are important for maintaining a good posture.

The bench press can be safely performed on the Smith machine without the help of a spotter

There are a number of exercise machines that are commonly found in neighborhood gyms. The Smith machine is a barbell that is constrained to move only vertically upwards and downwards. The cable machine consists of two weight stacks separated by 2.5 metres, with cables running through adjustable pulleys (that can be fixed at any height) to various types of handles. There are also exercise-specific machines such as the leg press. A multi-gym includes a variety of exercise-specific mechanisms in one apparatus.

One limitation of many free weight exercises and exercise machines is that the muscle is working maximally against gravity during only a small portion of the lift. Some exercise-specific machines feature an oval cam (first introduced by Nautilus) which varies the resistance so that the resistance, and the muscle force required, remains constant throughout the full range of motion of the exercise.

About the Author

Suggest you Visit Deer Antler Plusto gain information a natural nutritional supplement to enhance your exercise efforts.

http://Stayhealthyinfo.com/Deervelvet.html

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Your Psoas Can Help Your Back Pain Part 1

Article by Glen Wood – The Yoga Teacher

If I said to you Psaos, what would you say? Unsure? That’s ok, not many would know either. For those who have already guessed it well done for those who haven’t … it’s a muscle that in my opinion is one of the most under rated muscles in the body. It is muscle that is key to structural stability.

The Psoas muscle (pronounced so-az) is an important muscle and affects every facet in your life, from your well being to how you perceive yourself and how you relate to the outside world.

Consider the Psoas a bridge from your trunk to your legs and needs to be in good shape for balanced alignment, good joint rotation and with a good range of movement. Particularly in yoga the psoas plays an important part in every exercise. Take a look at back bends, a released psoas will allow the front of the thigh to soften and lengthen, this allows the leg to move on its own being independent form the pelvis. Yoga postures are enhanced with a released psoas rather than a shortened one. So, regular practice with a psoas stretch will bring many benefits.

If you suffer from a knee injury (or strain), anxiety or from a sore back or from exhaustion, there could be a good chance that the psoas muscle is restricted and giving you extra trouble. This is a very deep, buried muscle and by regular exercise will give you freedom in many areas. Not just in physical performance but emotional health as well, bringing you new insight, openness and stability in your practice.

Developing awareness of your psoas along with improving your structural stability can bring to light other issues /fears locked in the body as physical tension on an unconscious level. In the fight or flight response (the psoas being intimately involved) the psoas can flex to prepare the powerful leg and back muscles to spring into action. With the intimacy of the psoas, being involved in basic physical and emotional response, with the psoas being tight it will continually send signals to your body telling you of danger, as this process continues the adrenal glands become exhausted and therefore putting extra stress on the immune system.

The psoas muscles are in the centre of your universe, on either side of your spine. These muscles are attached to the 12th thoracic vertebrae, moving through the pelvis to the top of the femur.

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The applications for your iphone 3gs for your physical fitness help

Article by Poovey Bui

Our own iPhones can easily serve us in many uses. Often all of us listen to music while we are doing exercises in fitness center and tunes keeps all of us motivated. Not simply MP3 players and also there are some far more interesting features that can help to improve your health and fitness. If you want to have better design and live healthier life then you should definitely know about very best health and fitness software for apple iphone.

Best well being apps iPhone: In this segment we are going to focus on briefly concerning the best physical fitness apps i phone.

. Nike Training Golf club: You can label this application like a really pocket personal trainer which is very effective. Training will seem to you more like a game due to the point centered incentive method of this application. With pics and vids and along with voice instruction it will teach you the workouts so you will become familiar with the exact strategy for doing various exercises. These types of instructions are free of charge for getting but it will require little bit extra space of your telephone memory because of the 600MB size. Yet indeed this fitness app of i phone is absolutely worthwhile.

. Run Keeper: This kind of application may track your own runs and still provide you plenty of feedbacks. Utilizing your iPhone Global positioning system it will course wherever you might have gone. This app is fantastic for those times when you have found a fantastic route to keep on running repeatedly. Many of us divided the working between the outdoors and the gymnasium and this app will let you get into manual information so that zero running can get untracked. With your audio on in the iPhone, Run Keeper works and provide you the audio indications to let you know regarding the progress.

Lose it can be an iPhone request that quotations the calories from fat of those food items which you are usually eating as well as provides additional information regarding the meals. You can type in your ambitions and Lose It will disclose how much you might have progressed. You can also add the exercises within the app to see how much gram calorie you have burned up doing those exercises. You only need to scan your barcode of the food packet with your Fooducate and you may get rapid overview of the actual foods nutritional value as well as health standing and also some other in-depth information on the merchandise. It is really an tremendously effective health and fitness app.

. Whole food market quality recipes: If you are inside strict diet then by using this software you can find dishes that suit your diet. Downloading them can help you achieve your workout goals.

Running for Beginners: 5 Tips to Help You Get Started

Article by Dominique de Rooij

Looking for tips on running for beginners? Yes, running is great exercise that will help you burn those calories. However, it is not as simple as you may think. There are certain running practices that every beginner should observe. You will also learn how to avoid running mishaps for an injury-free running experience.

Running is a great way of exercising. It helps you in all kinds of ways. It can help make you healthier. It will make you stronger. You will also have more energy, and you can sleep better and feel more rested too. And of course, running will also help you lose weight. Aside from health benefits, running will also improve your concentration. But before you start running, check out some tips on running for beginners, so you start off on the right foot, so to speak!

Running for Beginners Tip #1: It’s Not Too Late to Start Running

Running is ideal for everyone. Even if you’re over 35 years old, you can still run. In fact, majority of runners are people over 35 years old. So do not think twice. Put on your running shoes and running clothing. Just go for it and reap the benefits soon.

Running for Beginners Tip #2: Visit a Physician

It would be wise to pay your doctor a visit. Check if you are in a good condition for running. You will need to be extra careful especially if you are overweight, suffer from a heart disease, have breathing problems, and are over 40 years old. Better safe than sorry!

Running for Beginners Tip #3: Use a Running Program

A common running mistake among beginners is to run too fast too soon. Running programs for beginners are very helpful. It will teach you all the essential running tips to help you increase your fitness, avoid injuries, and lose weight. So use a running program and avoid making those novice mistakes.

Running for Beginners Tip #4: Start with a Run/Walk Program

Most beginner running programs will let you start slowly and safely. There will be a combination of walking and running. The primary goal of this is so that you can increase your mileage safely and stay away from injuries. Do not rush. You will eventually make progress in a matter of weeks. Running for Beginners Tip #5: Listen to Your Body

No matter how careful you are, you will still encounter minor running injuries, such as muscle and body pains. However, when you feel dizzy, experience pain in your chest area, your back or your legs during or after your run, then immediately stop running and take a rest. Visit your physician if you experience these kinds of pains.

So these are just some tips on running for beginners. Make sure you use them. Just follow these tips to enjoy all the benefits you can get from running.

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Cinnamon: Help for Insulin Resistance and Weight Loss

Article by James Pendergraft

Recent studies have shown that cinnamon is more than an everyday spice. Aside from being the best condiment to sprinkle to your morning coffee and holiday cookies, cinnamon’s health value is as precious as gold. It has been discovered that cinnamon is a help for insulin resistance and weight loss, among its many other health benefits.

A reputable diabetes journal recently published that cinnamon has the innate ability to reduce the body’s blood sugar level, while increasing insulin production. When taken by a diabetics on a regular basis, it can definitely help manage the disease.

How Cinnamon Helps Fight Diabetes

Cinnamon has insulin-like properties, said the researchers at University of South Carolina Beaufort. The spice is so powerful that it can actually be used as a cheaper substitute for insulin. It is most effective for people suffering from type II diabetes. Cinnamon contains bio-active components that can even prevent the onset of this disease.

In the study printed in the Diabetes Care journal, 60 diabetic men and women taking diabetes medications were put in a clinical test. Some are asked to continue with their medications, while others are placed on a placebo. And there are those who were given cassia cinnamon in different dosages for forty days.

Those who were taking cinnamon exhibit dropped blood glucose level of up to 29%. What’s more, the effect is even better for the group who are taking just a single gram of cinnamon compared to those who are getting three to six grams of it per dose. Why this is the case, the researchers are still evaluating. Aside from maintaining good blood sugar levels, cinnamon also lowers triglycerides and the level of bad cholesterol in the body.

Cinnamon and Weight Loss

Cinnamon is believed to be a weight loss inducer primarily because it has a cleansing effect on the digestive tract. This spice can help remove bacteria, fungus, and parasites from the stomach and the intestines. Therefore, food is processed better and faster. When this happens, the nutrients are effectively distributed all over the body and the waste products are flushed out accordingly.

Cinnamon can also boost one’s energy, which dieters can take advantage of. With enough energy, you can burn fats better through aerobic exercising and weight training. The energy boost is actually a product of glucose being processed by the body instead of storing it in the blood stream.

What’s more, it was found that cinnamon has the ability to block fats. With enough cinnamon in the body, fats cells won’t develop easily. Cinnamon contains lots of nutrients too, more particularly manganese. This spice is also an anti-oxidant in its own right.

To help insulin resistance and weight loss, cinnamon is best used as a tea or as an herbal infusion. It can be added to other natural health aides like honey to boost its effect. Cinnamon can also be taken in its natural form, although the capsule form is the better choice.

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