How to gain muscle mass fast with these 7 tips stone

Article by Adams

How to gain muscle mass fast with these 7 tips stone – Health – Fitness

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If you are looking for a thin man, there are things you must do to build muscle and get bigger. Here are my 7 tips to gain muscle mass and building a great body, without becoming a gym rat.

There are some important differences in bodybuilding for skinny guys you should know if you’ll have good results in your efforts to build muscle. Many skinny guys looking to gain weight similarly to their training partners, but then are disappointed when their progress is not the same.

In general, the hormones can be divided into two groups – anabolic and catabolic. Anabolic hormones (in the form of testosterone, growth hormone and insulin growth factors) helps our muscles to grow, while catabolic hormones (cortisol, progesterone, and adrenaline) contribute to the degradation of muscle proteins, which be used for glucose (energy) synthesis.

So in other words, too catabolic hormones can actually be detrimental to our attempts to gain muscle quickly, as it can to undo our hard work.

a) Avoid stress as much as possible in your life – stress produces adrenaline which is a catabolic hormone.b) Get enough rest and sleep between workouts to reduce cortisol levels

c) Eat a diet rich in proteins to reduce cortisol levels

Sleep is very underestimated in its importance for gaining muscle mass quickly and building a great body. Lack of Sleep Deprived of his body time to recover and rebuild your muscles, and increases levels of cortisol in the body as mentioned above.

Cortisol is essential as a survival mechanism in our bodies, but public enemy number one when trying to gain muscle mass quickly. Anabolic growth hormones that are produced starting 30-45 minutes after falling asleep, but reach their highest level when in deep sleep.

Your metabolic rate also slows while you’re asleep along with increased blood flow to the muscles, a factor often overlooked in his attempt to gain muscle quickly.

your workouts should last no more than 45 minutes, and you should approach them with the attitude of “come and go.” This is good news because it means that you can make your workouts during your meals, so that now there is no excuse! You go and increment muscle mass fast! 🙂

If you want to gain muscle quickly is imperative that you find a good regimen of training for the ectomorph.

If you want to know how gain muscle mass Without HAVING to spend hours in the gym and Taking supplements, visit the Following article .. How To Gain Muscle Mass Properly

About the Author

Health and fitness is the secret to a long life, good care and keep the body strong and firm should be the goal of every human being. Find out in this site and gain muscle mass by removing excess fat, a healthy body, strong muscles strong and education is our day to day for you .. Visit here to learn more ..How Gain Muscle

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Adams

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How to build muscle with muscle building diet and gain muscle workout tips Start building muscle fast with diet secrets from top athletes in less than 10 days thephysiqueformula.com What supplements does Jimmy take? jimmysmithtraining.com Hire Jimmy for online training jimmysmithtraining.com…
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Let Us Get Physical! Fitness Tips You’ll Need

Article by Harry88

Let Us Get Physical! Fitness Tips You’ll Need – Health – Fitness

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Fitness is important not just to make you look good! Your quality of life and longevity are also an important consideration. You must manifest the attitude that lets you apply the adaptations necessary to enable you to care properly for yourself. These selected tips should guide you through these changes.

You should just jump your way into fitness. A jump rope is an inexpensive, and very portable, way to keep fit. Even just a few, five minute jump rope sessions per day can have a big impact on your fitness.

It is essential to maintain proper form when walking to prevent injury. Walk with your body perpendicular to the ground and keep your shoulders angled back. Keep your elbows bent at a angle that is about 90 degrees. Move each arm with the motion of the opposing foot. Allow your foot to land on the heel, roll to the toe, and spring forward to the next step.

Don’t feel guilty when you watch TV! Just establish a little exercise routine to follow while you watch. If you exercise during a commercial break, you can still relax and watch TV.

To quickly repair muscle tissue that has been strained during a strenuous workout, repeat the same exercises the day after. By doing so, you will bring more nutrients and blood to the muscles, and therefore increase the repair efforts.

Make exercise as much a part of your everyday life as eating and sleeping. If you can manage to shower daily, apply the same level of priority to exercising. Add exercising to your list of daily activities, and you will feel great crossing it off your to-do list. By doing this, you will ensure that you get exercise every day.

Snacking on convenient fruits like pears and apples is good for your fitness and overall health. A diet that is rich with fruits and vegetables is proven to be a very effective method of getting healthy.

While doing crunches, try to exhale hard when you get to the top of the crunch. This will cause your abs to tense harder than they otherwise would. This will get you more out of each crunch you perform.

Remember that your fitness gear is important too, particularly your footwear. Go to the store to buy shoes at night since your feet are bigger at that time of day. There needs to be at least a half inch between your big toe and the shoe. Your toes should have wiggle room.

By including barbell squats with free weights in your fitness regiment, you can start to create a more defined physique. Squats are one of the best exercises to build up your abs, calves, quads, hamstrings and lower back. They also create a temporary growth hormone spurt to help with total body mass gain.

Take a break when your body feels like it needs one. Trainers make rules about resting in between sets or exercises. However, you should pay attention to your body’s advice more than the advice of your trainer. Do not ignore your body when it tells you that it needs a break. Take one. Otherwise, you may be risking an injury.

When possible, try to workout outdoors. There are many outdoor activities that are great for your health. You will get a great work out and feel rejuvenated at the same time. Being outside will immediately lower your stress leel and improve your mood and outlook.

When you properly do a sit-up it will not harm your back. Using a rolled towel under the lower portion of your back, along with a Swiss ball, will also help you avoid back strain. Keeping your feet down by putting them under a couch can put a lot of pressure on your back and cause an injury.

If watching your favorite television program makes you feel like a couch potato, try this tip for guilt-free watching. Watching television while exercising during commercials is a good way to kill two birds with one stone.

Your smaller muscle groups get worn out quicker than your larger ones. Start your workout using hand-held dumbbells, working up to the barbells, and machines last.

It’s important to hold a stretch for the proper length of time to reap the most benefits. For those under 40, a stretch should be about 30 seconds. Stretch them for 60 though if you are older than 40. Using this guideline will help keep your muscles in good condition.

Always use your fingers to check out the quality of the pads on a bench before choosing which one to spend time working out on. If the wood can be felt under the padding, choose a machine that has more padding. A machine that does not have adequate padding can cause bruising during your workout.

Getting fit is a challenging experience, but it is also an enjoyable one. Apply the advice in this article to your exercise regimen. Try to think of good fitness as a daily habit. If you push to exercise harder and a bit more often, you will see much better results.

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FITNESS MADE SIMPLE BOOK & DVDs: FitnessMadeSimple.com Please SUBSCRIBE to http & SHARE this video on YouTube, Twitter & Facebook. Thanks! FITNESS MAKES YOU AGELESS : Get Fit Friday #1 FIT NOW with BASEDOW: In this episode, I highlight how fitness makes you ageless, meaning how living a fitness lifestyle keeps you youthful, looking good and feeling good. Plus, check out a clip reel I had to put together for press interviews. FIT NOW with BASEDOW is a web series featuring fitness, health, wellness, exercise and nutrition tips to help people achieve their goals. Watch FIT NOW with BASEDOW to take control of your body and life! GET A NEW MEDIA STEW SHIRT! JohnBasedow.ViralPrints.com http FIND ME HERE: IMDb: IMDb.me Order DVDs & Books: FitnessMadeSimple.com Twitter Twitter.com Facebook: Facebook.com Google Plus: gplus.to PLAYLISTS! MOTIVATIONAL: bit.ly CELEBRITY NEWS: bit.ly WTF REPORTS: bit.ly MOVIE REVIEWS: bit.ly FITNESS, HEALTH & WELLNESS: bit.ly & bit.ly COMEDY SKETCHES & MUSIC VIDEOS: bit.ly ASK JB: bit.ly ASK JOHN & GRACE: bit.ly Special Appearances By: Ben Hughes (aka ObviouslyBenHughes): YouTube.com Jessica Lizama (aka ExoticJess): YouTube.com Grace Helbig (aka DailyGrace): YouTube.com Special Thanks to Martin Arvebro (YouTube.com for the Fit Tip intro. FITNESS MAKES YOU AGELESS
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Quick Tips on Training For a Marathon

Article by Muhammad Azeem Ashraf

Quick Tips on Training For a Marathon – Sports

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The thought of training for a marathon can be as exciting as the real marathon. But the training that accompanies before you set the goal for the marathon requires slow adoption to the strenuous competition. The marathon itself can be brutal. If you haven’t run a mile in your whole life, then it may take too much time for the training. The long 42 kilometer run can make average men puke. Without proper training, you are at great risk for dehydration, injury and ending up in the hospital bed. To achieve that marathon endurance, keep the following in mind in training for a marathon.Set your training ahead of the game. Depending on your schedule, the training usually lasts for a minimum of six to seven months.The long months that you’ll be spending to build the strength and endurance as a marathoner will depend on how you approach your marathon training for a marathon program. If you run right away at a distance of 42 kilometers right away then you’re putting yourself at great risk of injury. It is essential for you to gradually increase the intensity of your training.First, run for a short distance, for example 20 kms and then eventually add distances to your baseline running distance. As you train, the distance that you’ll be covering will be closer to the marathon distance. Training for a marathon will also yield positive results better if you increase your training distance to a maximum of 45 kms. As you get closer to the date of the competition taper the running distance for two to three weeks prior to the race. This can be done by gradually reducing the distance that you are covering. For example you covered a maximum of 45 kms, then three weeks before the race, cover for only 30 kms and then 25 kms and so on. This technique is done to prevent over training prior to the race.Training for marathon requires that you follow these simple tips:1. Drink enough fluids after you exercise and refuel by eating foods rich in protein and carbohydrates.2. Maintain proper from and move your hands accordingly to achieve your rhythm.3. As the day of the marathon comes nearer, prepare to use the shorts, the clothes and the shoes that you used in training.4. Hours before the marathon, keep yourself hydrated by drinking the same sports drink you used wile training for a marathon to prevent stomach upset.Lastly, be sure to remain positive and energized mentally. One can never undermine the power of positive thinking, particularly when it comes to achieving such tremendous physical challenges.

About the Author

marathontrainingschedule.net is best for website called Marathon Experts. For more information about training for a marathon and to learn how you can successfully complete your first marathon visit http://www.marathontrainingschedule.net/

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Related Endurance Training For Running Articles

Beginner Running Tips

Article by Richard Riley

Beginner Running Tips – Health – Fitness

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If you are new to running or just about to begin, motivation can often be the hardest obstacle to overcome. In the following article I’ll be giving you my top 5 beginner running tips that have been integral to successes over the last year.

1. Set yourself a target. A target is very important to your progress, without one you may be inclined to give up too easily. Use your target as motivation for your run, it could be run a marathon within 2 years or losing 2lb within a month it does not matter. Once you have completed your target set yourself a new one!

2. Invest in the correct equipment. I was temped to just stick with my 3 year old gym trainers, but without the ankle support of the correct running shoes you could end up injuring yourself. Buying new trainers is also a great motivation, you will find yourself wanting to try them out. Choosing the correct apparel will keep you comfortable and focused during your run.

3. Invite a friend. Bring out your competitive streak by inviting a friend along, you’d be surprised at how much difference this can make. Don’t be scared to invite a friend that is a experienced runner than yourself, I guarantee that they will help you find a good pace. If you cannot find someone who is willing to run with you or you prefer to run alone, sign up to the many social runner websites that make it easy for you to challenge people that are of a similar level.

4. Start slow. When starting out you will probably need to ease your body into the routine, but no matter how experienced you are this step is always important. Start at a slow steady pace and hold it for at least 5 minutes, if you feel comfortable gradually speed up. You should never get out of breath but if you do start to struggle just lower your pace never stop or walk. Once you build up a little experience your correct pace will come naturally.

5. Give injuries time. Injuries can push back your targets and if you are unfortunate enough to get one you must give it plenty of time to heal. Many running related injuries are reoccurring which could put you back to square one if you are not very careful. To get back to full fitness after a lengthy time injured take a lot of small runs, and if you feel any signs of it coming back stop immediately.

If you enjoyed reading this article I would recommend: The Essential Guide to Training For a Marathon

My final tip would be to always enjoy your running!

About the Author

All can be found out at: http://fitnessandmotivation.blogspot.com/

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Richard Riley

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Find More Running Tips Articles

Softball Training Equipment – Tips to Improve Game Performance

Article by Jack Griffith

Softball Training Equipment – Tips to Improve Game Performance – News

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Softball Training Equipment – Tips to Improve Game Performance

If you’re a serious softball enthusiast, or even if you’re just helping your son or daughter develop some strength and accuracy for little league, then you’re probably on the lookout for softball training equipment.

There are actually many items available to help you improve your performance as a softball player. This article will discuss some of the softball training equipment that’s out there in order to help you decide what may be of benefit to you or your kids.

Softball Training Equipment Starts With the Basics – Balls and Bats

Every softball game needs a ball. And since every softball player will handle the ball at some point, there are weighted softballs that can help to increase strength as well as improve accuracy.

Imagine training with a ball that is 9, 10, 12 ounces or more. The heavier ball allows players to develop a strong arm and increase pitch speed. As the player gets accustomed to the heavier ball, he also learns to throw with greater accuracy. A set of 4 weighted training softballs will have an approximate price of $ 25.

Whether you’re an outfielder or a pitcher, weighted training softballs can help you throw better, faster, and get the ball to your intended target – not overthrown or underthrown. When you get into the game and throw the regulation 6.5 ounce softball, it will feel like you’re throwing a ball made of styrofoam!

The next piece of softball training equipment that you’ll want to consider is the training bat.

Some training bats come with adjustable weights that hang on the end of the bat. They look like a bat that has a ring stuck on the end.

These weights allow the player to increase swing strength and encourages “muscle memory,” which is where the muscles involved in the swing become used to the initial short swing to hit the ball, and then the long follow-through after the hit.

This type of training bat can also be used to warm up, helping the muscles to loosen up before the player’s at-bat. Training bats typically run from $ 35 to about $ 70.

Batting Tees and Pitching Machines

Of course, most of us are familiar with the batting tee and pitching machines.

Batting tees basically hold the ball off the ground so that the player can practice hits and home runs. They typically run $ 25 to $ 200 or more, depending upon their level of sophistication.

Pitching machines are the next piece of softball training equipment we’ll discuss. These have come a long way since the expensive machines of a few years ago. Today, you can get a nice pitching machine that will throw 30 mph balls at regular intervals for as little as $ 40!

Reaction Balls and Soft Mitts

A newer piece of softball training equipment is the reaction ball. This is a ball with “bumps” on it. It can be used for fielding practice or just tossed between two players. When the reaction ball hits the ground, it will bounce in unpredictable manners, allowing players to improve reaction time and hand-and-eye coordination.

Soft mitts are flat, foam mitts that train the player to improve the relationship between his two hands. The mitt encourages “quick hands,” or the transition from catching the ball to throwing. It fits on the hand with three small elastic loops, and works well for honing fielding skills.

These run $ 15 to $ 20 and can fit on either hand.

Softball Training Equipment for Strength and Conditioning

There are additional softball training aids that can increase strength and condition of specific areas of your body.

For example, there is the wrist roller, which uses different weighted plates to develop strength in forearms. Reviewers have indicated that you can really feel the burn in your forearms!

Another aid is the power chute, which is a small parachute attached to your waist to increase wind resistance as he jogs. This allows the player to build up stronger thigh muscles as he runs trailing the power chute behind. This piece of softball training equipment can also increase stamina and acceleration.

Many baseball players are using titanium necklaces and bracelets, stating that titanium increases blood circulation and helps to relieve stiff muscles. Titanium is also available in a “power sleeve,” which is said to concentrate the titanium in your arms to increase power and reduce any muscle fatigue.

One final piece of softball training equipment that has received good reviews is a drill mat. The mat absorbs the impact of jumping jacks and other up-and-down type motions to reduce impact on joints. While this has been encouraged as a softball training aid, it can also be used by athletes of all disciplines.

Softball training equipment can significantly improve game performance for the little league player as well as the serious athlete.

About the Author

This author really enjoys home and family, and lives life to the full. Do you also like to try new things? Then feel free to learn more at

Wedding Gifts for Bridsmaids and

Skydiving Equipment.

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Jack Griffith

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Fitness Programs for Women: Four Essential Tips

Article by Bryant Towell

Fitness Programs for Women: Four Essential Tips – Health

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Fitness programs for women are often wrought with bad advice and pseudoscience. It’s no wonder that so many fitness programs for women utterly fail! There’s plenty of great information out there, but it can be impossible to find amidst the gimmicks, fad diets, and ineffective workout routines. If you’re looking for fitness programs for women that really work, try using the four following tips.

1. Lift Heavy Weights

Plenty of women make their way into the weight room now and again, but most are afraid that they’ll get “bulky” if they lift too heavy. That’s nonsense! It takes male bodybuilders years of dedicated effort to pack on muscle mass, and they’ve got testosterone and tons of food on their side. Not only will you not get “too big” by lifting challenging weights – you’ll actually look better.

Lifts like squats, bench presses, deadlifts, and other heavy movements are great for stimulating your metabolism and packing on a little bit of lean mass. Whether or not you realize it, that’s really what you want! The right amount of muscle gives you a lean, fit look that you simply can’t achieve with cardio alone. Challenging yourself in the gym will also cause you to burn more calories, which means you get to eat more and still lose weight.

2. Low Fat is NOT Healthy!

Some nutritionists are still stuck in the 1980s’ low-fat craze, but avoiding dietary fat is NOT going to get you the results you want. In fact, most “low-fat” products like crackers, pretzels, and other grain-based products will make it nearly impossible to get lean! They make your blood sugar levels skyrocket, which in turn causes your body to secrete tons of insulin – a hormone which actually makes your body store even more fat. If you’re trying to get lean, ditch most of your carbs and eat plenty of olive oil, avocados, nuts, and even some red meat.

3. Ease Up on the Cardio

If you’re going to start lifting heavy weights (which you should!), then you’re also going to need to ease up on all of that cardio you’re probably doing. Slaving away on a treadmill or elliptical is simply not necessary, and it eats up way too much of your time. It’s great to do a few short sessions per week for your cardiovascular health, but hours upon hours of monotonous movement aren’t going to help you lose fat.

However, there is a much better type of cardio for optimal fat loss: interval training! On a track, treadmill, elliptical, or exercise bike, simply alternate short bursts of all-out sprinting with longer bouts of active rest. For example, you might do eight rounds of fifteen-second sprints and forty-five second “jogs” on an elliptical machine. The whole thing will be over in under ten minutes, but the intensity of the workout will cause your body to burn more fat all day long.

4. Don’t Under-eat

One of the worst things you can do in fitness programs for women is to eat too little. Your body is an adaptive machine, and it will respond to severe calorie restriction by slowing its metabolism way down. Have you ever noticed how lethargic, tired, and cold you get when you don’t eat enough? Those are sure signs that your body is burning less fuel!

That’s not to say that you shouldn’t cut calories at all – your body does need a reason to use its fat stores for energy instead of your food. The key is to eat just little enough that you can burn fat while avoiding hunger. Focus first on the right food choices, and then start counting calories if you truly need to. Overall, it’s best to take it slow and steady with your fitness programs for women and focus on losing no more than a pound per week.

About the Author

Fitness programs for women are often wrought with bad advice and pseudoscience. It’s no wonder that so many fitness programs for women utterly fail! There’s plenty of great information out there, but it can be impossible to find amidst the gimmicks, fad diets, and ineffective workout routines.

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Bryant Towell

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Women Health and Fitness, Tips for Women

Article by Emma

Women Health and Fitness, Tips for Women – Health

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DECLINING NUTRITIONAL VALUE IN FRUITS AND VEGETABLES MAY BE A CONCERN.For years the argument has raged on about the benefits & drawbacks of latest farming techniques. Industrial agriculture or “hyper-farming” has ensued in giant strides in crop output, but many claim nutrient content has been suffering. The average output in terms of bushels per acre for major crops in the USA has sky rocketed since the 1950’s. Similar sorts of yield gains have happened in Europe, Australia, Japan & other parts of the world as well. While these big gains in crop yield have occurred in the last 50 years nutrient content has been declining. NEW EVIDENCE ON NUTRIENT DEPLETIONRecent information published by Dr. David Thomas, a basic healthcare practitioner & independent research worker, looked at the difference between UK governments printed tables for nutrient content printed in 1940 & again in 2002. It recorded that the iron content of 15 different varieties of meat had fell 47%. Dairy products had shown similar falls; a 60% drop in iron & up to 90% drop in copper.GREATER AVAILABILITY VERSUS LESS VALUE.It’s true that in the modern times of the industrial nations, fruits & vegetables availability is at an all-time high. On the other hand in spite of this enhanced availability, fruit & vegetable intake has not increased in the population. When this knowledge is linked to the reported declines in nutrient levels in foods, it has everyone looking for answers as to how we could promise to sustain the nutritional value & balance of our foods while asking to produce more and more from the same soils to feed an ever-growing population. NEW STUDIES SHOW PROTECTION CONNECTION BETWEEN TEA, FRUIT AND VEGETABLE CONSUMPTION AND WOMEN HEALTH.Tea & Ovarian Cancer Risk: investigators at the karolinska Institute Division of Nutritional Epidemiology in Stockholm, Sweden conducted a 15 year follow-up study on women health of more than 61,000 women aged 40 to 76. Their evidence, printed in the archives of Internal Medicine (2005; 165 (22): 2683-2686) demonstrated that those women who consumed tea regularly had a dramatically lower risk for ovarian cancer. Tea drinkers who averaged less than one cup per day equaled an 18% risk reduction. One or more cups per day provided a 24% risk reduction & 2 or more cups a day demonstrated a 46% risk reduction. These findings instigated the researchers to resolve “Results suggest that tea consumption is associated with a reduced risk of ovarian cancer.”Soy and Women Health: Publishing their work in the January 15, 2006 issue of Cancer Research, a team of investigators from West Forest University, Winston-Salem, North Carolina, USA concluded that soy phytoestrogens could protect against breast cancer risk in post-menopausal women. According to investigators from John Hopkins University presenting information at the November 15, 2005 meeting of the American Heart Association, consuming soy protein (20 grams per day for 6 weeks) reduced the LDL-cholesterol and another cholesterol marker known as LDL-P (P=particle number) in women taking soy protein, regardless of age or race.

women health and fitness

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women health , women fitness , pregnancy week by week

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Related Fall Fitness Tips Articles

Effective Tips on How to Lose Weight for a Wedding

Article by Rick Trooper

Effective Tips on How to Lose Weight for a Wedding – Health – Weight Loss

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It is a day that you’ve been dreaming of since you were a child and now that the moment is finally within grasp. You want to make sure that everything goes perfectly.

And if you’re like most brides-to-be, you want to look your absolute best on your wedding day!

So, apart from wedding plans, souvenirs, and invitations, weight loss is one aspect that you’re already trying to figure out. Here are some important tips to consider in meeting your weight loss goals before your wedding:

Set a Realistic, Time Bounded, and Achievable Goal

Above all else, you need to be realistic with your weight loss goals. You need to plan according to what you can do and how much time you have available. You can’t expect to lose 50 pounds if the wedding is a few weeks away.A good starting point in your planning is to be specific and find out how much you want to lose taking into account your schedule. This way, you’ll know what to expect and will avoid the frustrations that come with not being able to achieve goals.

If time is not on your side and the wedding is near, plan the remaining days carefully and avoid crash diets or starvation methods which will only make things worse. Instead, focus on the following making changes to how you eat and how you exercise.

Make Healthy Changes in Your Diet

This is an essential part of your weight loss strategy. Controlling what you consume will have a huge effect on your results. You need to consume the amounts calories so that you don’t over or uneat.

Eat small frequent meals throughout the day which will help to control your hunger and increase your metabolism. Also, don’t skip breakfast as it is the meal that tells your body how fast to burn calories for the day. The fewer calories you eat for breakfast, the slower your metabolism will be that day.

It is also a good idea to increase your protein and fiber intake to help with fat and toxin elimination. Try to avoid salty foods because this causes water retention that can leave you looking bloated. Take the Time to Exercise

If you are short on time in reaching your weight loss goals, you need to incorporate intense resistance training into your exercise routine.

Many women are afraid that they will “bulk up” if they lift too much weight. The reality is that bulking up is not easy and is not likely unless that is your focus. Instead, your body will become more lean and toned.

Also, resistance training burns more calories than aerobic exercise and has the added benefit of increasing your metabolism. Training with kettlebells is a great way to burn a ton of calories, get toned, and have a full body workout in a short period of time.

Keeping yourself motivated and sticking to your plan will give you fantastic results which will impress your family and friends on your wedding day.

About the Author

Click here now if you Want to discover the hidden secret to teaching your body to reject fat and increase your metabolism so you can lose weight in time for the wedding!

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Rick Trooper

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5 Fitness Tips That You Must Know

Article by Katie Adams

5 Fitness Tips That You Must Know – Health – Fitness

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Fitness is something which we all wish to have. But nowadays, life is moving at a jet speed and this has given rise to a number of factors that is taking a toll on our health and adversely affecting our fitness. Diseases like diabetes, high blood pressure, high cholesterol, arthritis, thyroid glands malfunctioning etc. are stealthily creeping into our lives, deteriorating life quality and also shortening life span. Certain bad habits like sedentary lifestyle, junk food habit, lack of physical activity, smoking, drinking etc. have taken us miles away from fitness in the recent times. It is a good thing however that people have started to become aware of the negative impact of these habits and are trying to control them. They are trying to gather fitness tips to stay healthy and happy. This article will provide you with some important fitness tips. To follow these tips you need not be a fitness freak. Just steer clear of the bad habits and you can automatically abide by the fitness tips.

Here follows the fitness tips:

1. You have to be very specific with your fitness goals. It is not just enough setting a fitness goal. For instance aim at shedding 2 inches off your waistline through your daily work-outs. If you set 2 inches as your specific target, you will know how much exactly you will have to shed and that will give an impetus to your efforts. However make sure that you fix realistic fitness goals for yourself. Unrealistic goals will only shatter your confidence.

2. Adopt a fitness workout plan and chalk out a routine. You can take the help of a personal fitness trainer while doing so. This is one of the most important fitness tips. Your chances of succeeding in your fitness goal increase a tenfold if you follow a structured fitness routine or plan. Nowadays customizable fitness plans are available online too.

3. There is a tendency among fitness freaks to over-train themselves. This is very wrong. If you do so, you may soon lose interest in the workout or may even hurt yourself. The rule is to increase the fitness training timings bit by bit and not all at once. This is another vital fitness tip.

4. Select your own fitness role-models. Read about them and draw adequate inspiration from their journey. If possible put up their photos on the walls of your exercise room. That will be a constant source of mental boost up for you.

5. Nutrition affects your fitness to a great extent. So you need to eat a diet that has the nutritional ability to make you fit. Your diet should be a balanced diet consisting of good fats, natural carbohydrates and lean proteins. Seeds and nuts like sunflower seeds, almonds and walnuts are the main sources of good fats. Veggies and fruits are the main sources of natural carbohydrates. Red meat, chicken, poultry, fish are the main sources of lean proteins. Nutrition-related fitness tip is one of the most popular fitness tips.

So these are some important fitness tips. Follow these tips to live a hale and hearty life.

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Want to learn how to shed those impossible “pounds” fast and permenantly?

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Healthy Eating Tips that Can Prevent Heart Surgery

Article by Erin Harding

Healthy Eating Tips that Can Prevent Heart Surgery – Health – Medicine

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It’s a well known fact that the foods people eat can impact the health of their hearts. It is important to limit unhealthy types of fat, salt and cholesterol as well as sugar. But you don’t have to give up flavor in order to maintain a healthy diet. Here are a few healthy eating tips that can help you to prevent the possibility of heart surgery in your future.

One tip you can follow to prevent heart disease is to consider the delicious foods that you can eat more of instead of thinking in terms of what you have to give up. The power of positive thinking works in many circumstances, including a healthy diet. Think of all the lean chicken or fish dishes that form the centerpiece of a healthy meal. Consider the wide variety of nutritious, crunchy vegetables that are available. There are even deserts and snacks that can be enjoyed, such as those that incorporate fresh fruits, seeds or nuts.

With all of the seasonings that are available, it is easy to cut down on salt, fat and sugar, so another tip for heart-healthy eating is to season foods like lean cuts of meat or low-fat ice cream with fresh spices. Cinnamon is a spice that can be used in many main or side dishes to lower your blood sugar as well as LDL cholesterol levels through its potent antioxidant capability. Sprinkle it on low-fat ice cream or yogurt for a delicious desert. Add oregano to your pasta dishes for a punch of antioxidant power that is as strong as three cups of chopped broccoli. Pep up a salad by sprinkling on another antioxidant power house such as thyme. Of course you’ll want to use fresh spices whenever possible for the greatest heart-healthy effect.

Another tip for beating future heart surgery is to add more high-fiber foods to your daily meals. Some tasty high-fiber foods are beans. Eat them four or more times each week and you’ll be 22 percent less likely to develop heart disease than people who eat beans only once a week. That is a big difference, and it won’t take a lot of beans to reach it. Eat only half a cup or so per day, and the type of beans you consume doesn’t matter. Choose your favorites from green beans, black beans, pinto beans or others. Add them to salads and soups, make a pot of beanie chili or just eat them by themselves. They are a delicious way to add more healthful, filling fiber to your diet.

When you feel like snacking, a good tip is to munch on seeds. Chia seeds are a good choice for omega-3 fatty acids. In addition to helping the heart, they are beneficial for digestion, insomnia and concentration. Flax seeds are crunchy and flavorful, and they offer easy absorption that will bring you a lower risk of heart disease. Sesame seeds contain antioxidants that have been shown to reduce cholesterol while adding calcium to the diet, so eat them at snack time or sprinkle them on a salad or in soups. Pumpkin seeds are another delicious choice that will help you catch up on your omega 3 as well as adding protein to your snack.

Another handy tip for improving your diet is to add more vegetables to it. Because they are typically low in calories, veggies can fill you up and make you less inclined to gorge yourself on fatty foods. Filled with vitamins and minerals–plus fiber–vegetables such as spinach or cauliflower can be used in a healthy stir-fry meal or tossed in a salad. Keep broccoli, carrots and celery washed and cut in your refrigerator for quick, healthy snacks. By consuming five or more servings of healthy vegetables every day, you’ll quickly lower your risk of heart disease, heart attack and heart surgery by about twenty percent. Of course, eating those vegetables raw is the most efficient way to gain the health benefits, but you can stir fry or steam them as well. And when the weather is nice, grilling them outside can be an extra-special treat.

One final tip for heart healthy eating is to add a little fruit to your diet. Don’t go overboard, however, because fruits are high in sugar. But many of them, such as avocados, are rich in monounsaturated fatty acids. That means they can reduce blood cholesterol levels. Fruits that contain large amounts of vitamin C–such as oranges and strawberries–can protect your arteries from damage. Red fruits are a logical choice for heart health. Pink grapefruit and watermelon both contain lycopene while apples and cherries contain anthocyanins. All of these will contribute to a healthier heart when consumed on a regular basis.

These are just a few healthy eating tips that can help you to prevent heart surgery in your future. Apply them to your diet today and start reaping the benefits right away.

The information provided in this article is for informational purposes only. It is not a substitute for medical advice. All medical information presented should be discussed with your healthcare professional. Remember, the failure to seek timely medical advice can have serious ramifications. We urge you to discuss any current health related problems you are experiencing with a healthcare professional immediately.

About the Author

Erin Harding is a freelance writer who writes about a variety of topics including health tips to prevent heart surgery

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Erin Harding

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