Losing weight not only boost’s up your confidence level and makes you feel sexy, but it also benefits your health and your energy levels throughout your day.

Being over weight can have many risks on your health such as; coronary heart disease high blood pressure, stroke, type 2 diabetes, metabolic syndrome, cancer and so on. With obesity being a huge problem in the United States many have lately started to grasp control of their cravings and bad habits while increasing their gym and exercising time.

10 Top Weight Loss Tips

Below there are 10 of our favorite top weight loss tips that are proven to work in helping you achieve losing weight.

6 Small Meals Per Day

This is our number one weight loss tip on our list. Your body is capable of burning from 200-300 calories every 3 hours by doing normal activities such as walking and not laying on the couch watching t.v.

Make your meals as small as 250 calories each with 3-4 hours in-between each meal, that way it allows your body plenty of time to burn those calories off.

Eating 3 big meals instead will only allow your body to burn around 300 calories and store the rest of it as fat. Remember to always include vegetables and fruits in some of your meals. Using the right fruits and vegetables could also benefit your weight loss process by speeding up your fat burning metabolism.

Your meals should include high protein, medium amount of carbs, low to zero fat and sugar. If you’re drinking sodas and energy drinks with high amounts of sugar, don’t expect any results.

Calorie Reductions

Never make huge calorie cuts in your diet. It’s never a good idea to have your body go through starvation mode just because all of the sudden you decided to start losing weight.

What do we mean by kicking your body into starvation mode and why should you care right?

If for example you decide to finally cut out all the junk food and fast food while making huge calorie cuts from your daily meals will automatically kick your body into starvation mode and that will make it much more difficult to burn the fat off.

Preventing your body from going through this is easy, just allow your body to burn fat at an optimal rate by making smaller calorie reductions every week instead of sudden big ones.

Good Fat

There are good fats and fats that do completely the opposite thing from one another. Eating enough of the good fats will help you burn fat and build muscle at the same time.

Most of these healthy fats help with recovering faster from an intense workout due to the rich protein they carry and are very beneficial to the heart.

Eating polyunsaturated fats such as omega-3′s from nuts and fish could benefit a lot on your weight loss and the monounsaturated kind from peanut butter, olive oil, fish oil and egg yolks work just as good!

So next time you are at your local market, make sure to get foods that contain good fats to help you battle off that stubborn fat while speeding up your weight loss.

More Protein

Protein isn’t just for those who wan’t to build muscle and recover from a workout, but for those who are also looking to burn of some extra calories in the less time possible.

Increasing the amount of protein you eat will speed up your metabolism allowing your body to reach it’s maximum fat burning capabilities.

A study was published in the American Journal of Physiology with one group being fed a high protein diet at about 1 gram of protein per pound of bodyweight per day and the second group consumed a lower amount than the recommended daily value of 1 gram per body pound and the group with the higher protein diet burned a lot more fat than the group with the low protein diet.

Low Carbs

Keeping your carbohydrates low is a must when you are trying to cut down and lose weight.

High Carbohydrates and sugars after 5 p.m should not be consumed and the ones you are eating should be coming from oatmeal, fruits and vegetable sources.

Carbohydrates could act as fuel for the muscle, but that’s only when you are putting your body to work and not when it’s getting ready to rest. Eating high amount of carbohydrates at night or any type of fat in that matter will only result into more unwanted body fat.

Lift Weights

Studies have shown that weight lifting burns more calories than any other exercise. Not only does it burn more calories but it also builds lean muscle at the same time.

Doing some cardio such as elliptical, stairmaster, swimming or running does help but if you wan’t to burn some serious calories start lifting some free weights.

When focusing on losing weight and burning fat, light weight should be used instead of heavy weight. Using light weight with more reps allows the muscle that’s being worked on to start burning fat around that area while toning the muscle at the same time.

If you decide to lift heavy weight with less reps, this will increase the mass (size) of the muscle making it look like you gained weight but it’s actually solid muscle and not fat, but that’s how bodybuilders and hardgainers gain massive arms, backs etc.

Water

This is simply the easiest thing you could that involves zero effort and it speeds up your weight loss dramatically while increasing health benefits and well being.

It’s recommended you drink at least 8 full glasses of water per day with each glass holding at least 8oz of water. Ofcourse the more water you drink, especially if doubled or more the recommended daily value.

Water also helps detoxify the liver and organs while cleansing out the skin and bring glow to it from deep inside. Drinking water speeds up your metabolism and activates your body to start burning water liquids, calories and fat at the same time. There is a recent study that was done between two group of people with one group drinking warm water and the second group drinking cold water. The group that was drinking warm water instead of cold lost more weight at a faster rate.

Don’t Weight Yourself

It’s okay to weight yourself before you start your weight loss journey, but we recommend you keep yourself away from it after that for a while.

When you weight yourself every other day or week can actually make you gain more weight by putting stress on your body and discouraging you from continuing at the same time.

Everyone’s body is different and as you know muscle weights more than fat does. With that being said, when you start to work out and lift weights not only will you start to lose weight and burn fat but you will also turn some of the fat into muscle making it weight more.

This will cause you to think your gaining weight instead of losing weight every time you get on the scale. The best way to tell how good your doing is by the clothes you wear and they way the start to fit you. After a month or so you could of course step on the scale to check out your weight from curiosity but don’t let it discourage you if it has wen’t up a bit, as long as you can see and feel that you lost inches and look better.. that’s all that matters and not the number.

Fat Burning Fruits & Vegetables

Spicing up your meals could activate thermo burning synthesis into your body and burn up to 1,000 calories a day just by eating hot peppers, jalapenos, habaneros, green and red chilies, cayenne peppers and you pretty much get the idea.

These have shown to burn calories by the hundreds and it gives your meals an amazing taste especially on that grilled chicken with rice!

Apples contain high fiber and polyphenols at around 200 mg and it is found in green tea. This increases the body’s metabolism allowing you to burn fat.

There are many fruits and vegetables out there that can speed up your weight loss and increase health benefits at the same time while controlling cravings.

Quit Alcohol

There are two choices, be healthy and look good or be unhealthy and don’t look good.
Alcohol can do severe damage to the liver while increasing calories and fat at the same time. Most drinks have anywhere from 100 calories up to 300.

For someone that’s trying to lose weight it makes all effort and hard work at the gym be a complete waste of time with just having a few drinks from a beer to hard liquor. Make smarter choices to live a longer healthier and happier life since you will be able to manage your weight a lot easier, while allowing your skin to look amazing!

Top Fat Burning Foods

• Grapefruit (lowers insulin and speeds up metabolism)
• Green Tea (activates fat burning)
• Chili Peppers (increases metabolism)
• Whole Grains (prevents fat from storing to the body)
• Berries (minimize cravings)
• Almonds & Nuts (reduce cravings)

The post 10 Top Weight Loss Tips appeared first on .

I’m here to tell you that there is no such a thing as a 5-minute a day perfect leg workout on any miracle pills, just hard work and dedication.

Having the perfect legs isn’t just a dream or someone’s genes when you are performing the right exercises that are mostly effective with proper nutrition.

Follow the tips bellow and unleash the ability for your legs to shed fat while toning up or just add some size to them while keeping them lean at the same time, what ever your goal is these exercises, nutrition and tips bellow will help you achieve results in the shortest period time possible.

With a little focus on your daily nutrition could also improve and speed up your results while bringing you quality results.

Sexy Legs Exercises

1. Barbell Squats (Builds Butt, Legs, Increases Strength, Builds Lean Muscle)
2. Barbell Lunges (Builds Butt & Legs)
3. Leg Curls (Increase Thigh Fullness, Improve Leg Thickness)
4. Calf Raises (Great Calve Toner)

Thicker or Thinner?

We don’t all have the same goals when it comes to appearances and the way we feel so how can these exercises possibly work?

Remember that all exercises are meant to do is workout the muscle it’s supposed to target when performing the exercise, but when it comes down to burning fat, toning it or increasing muscle size all depends on the amount of weight your lifting the repetitions and speed you are performing the exercise.

What does this all mean?
If you want to add a little bit of tone muscle size to it you need to focus adding more weight than you are used to lifting. Add enough weight to only be able to do 6 most 8 reps in each set of exercise with 4 sets in each workout.
Example: Barbell Squats: 4(sets) x 8 (reps)

Now if you have unwanted fat or cellulite on your thighs and calves, you need to focus on a complete different strategy that will help you burn fat while and tone muscle on your legs making them look lean and sexy, if you would like to build them up and add some quality thickness to it just follow the paragraph before this.
When performing leg exercises activating fat burning stimulation in the legs can be done simply by using lighter weight while increasing the amount of repetitions up to 18. They need to be done quickly and ensure that when you are performing your 18th one you have no more energy nor strength to do more. If you feel like you could do more, increase the weight to appropriate amount.

If you decide to burn fat while toning it up, your repetitions need to be quick. Doing every set and rep slowly with negatives will result into building solid muscle (size), this is great for those that are skinny and are looking to gain some quality muscle thickness.

Nutrition

Focus on nutrition just as much as you do for your exercises and workouts. Nutrition plays a big role into building or leaning out muscle.

Building muscle thickness requires you to eat low to zero fat with lots of carbs and high protein than if you were trying to burn some fat and tone out the muscle.

If you need to lose some weight and burn fat on your legs, then you need to have low carb diet with high protein and zero fat.

High protein is necessary since it helps build lean muscle and burn fat while helping you recover through tough workouts.

Workout (Build Lean Muscle & Strength)

1. Barbell Squats (4sets x 8 Reps )
2. Barbell Lunges (4 sets x 8 Reps)
3. Leg Curls (3 Sets x 12 Reps)
4. Calf Raises (4 Sets x 16 Reps)

Workout (Burn Fat & Tone Up)

1. Barbell Squats (4sets x 14 Reps )
2. Barbell Lunges (4 sets x 16 Reps)
3. Leg Curls (4 Sets x 14 Reps)
4. Calf Raises (4 Sets x 16 Reps)

Remember to add enough weight that that the reps above are the most you could each set for each exercise. If you can do more reps than recommended above, you should increase the weight.

The post Sexy Legs Workout, Nutrition and Leg Tips appeared first on .

One way people have always fought stress and everyday life problems over and over for decades is by sauna bathing.

People who sauna bathe daily can definitely see the difference that it makes in their everyday life increasing their energy levels, happiness and overall well being.

There are two different types of sauna; a dry sauna and a steam one. Both similar but with different health benefits.

Sauna Benefits

Sauna has positive effects on our body’s blood circulation. A sauna session could help your muscles relax and make your arthritis pain go away.

Saunas can reach as high as 200° F making the average person pour out a pint of sweat during a 15 minute session. This helps our body detox while increasing our heart rate by 30% doubling the amount of blood it pumps each minute![pullquote_right]15 minutes in a dry heat (stone) sauna disposes of impurities that would take the kidneys 24 hours to remove![/pullquote_right]

Dry Sauna Benefits

A dry sauna uses hot rocks to elevate the temperature in the room and you body’s temperature.
Sauna benefits from a dry sauna are -

• Heavy Detox – Our bodies release toxins through our skin pores from sweat. Our skin pores open up when exposed to hear or relatively high temperature allowing sweat to pour out from them with daily toxins leaving a health skin glow from deep skin cleansing. Toxins in your body could cause high levels of stress, diseases & age you faster. Some of the toxins released during a sauna sessions are; cholesterol, sodium, nickel, cadmium, sulfuric acid and lead.

• Stress – Of course releasing all those bad toxins from your body will dramatically decrease the level of stress in your life, sauna rejuvenate the body while making you feel relaxed with minimum to none muscle pain and body aches. Right after a hard workout session or a long day at work, try out a 15-20 minute sauna session and see the amazing feeling it delivers to your muscles, body and mind.

• Calories – If you would like to burn some unwanted calories while removing toxins and harmful chemicals from your body, the sauna will burn 300 calories in 20 minutes. Due to it’s high temperature the heart rate increase causes your metabolism to increase making it burn the calories right off.

• Circulation – The heart gets to double the amount of blood it usually pumps while resting, therefore the amount of blood the travels through your veins can benefit you from cardiovascular diseases. The warm atmosphere inside the sauna also expands your blood vessels as well while relaxing them at the same time.

You lose a quart of water in a 20 minute sauna session.

• Cleanse Skin – Out of all the sauna benefits this one will be the most noticeable one. Our skin is the largest organ through out your whole body and it requires regular detoxification flushing. A dry sauna is so hot that it will make your pores open up and flush out all the bad toxins while pumping lots of blood right under your skin! This will cleanse out any acne, eczema and other skin imperfections such as un-even skin tone. It’s an amazing rejuvenating feeling and should go in the sauna for 15-25 minutes two to three times per week to see max results.

• Stress – A quick benefit you will notice right away from the first day is relaxation and stress levels low to none. Even though the temperature is higher than a steam sauna, a dry one delivers a lot more health benefits but if you’re looking to just drop your stress levels and relax while rejuvenating your body, then definitely the steam one is a winner.

• Cholesterol – Many Americans suffer from high cholesterol and are being prescribed to medications that don’t cure it instead of educating the patient that a sauna can lower bad cholesterol through sweating. Ofcourse it won’t happen overnight but it will definately benefit you, not only lowering your cholesterol but also helping you sweat out cadmium, sodium and sulfuric acid at the same time! No medicine will ever do that.
• Virus / Cold – The sauna speeds up your metabolic processes of vital organs and inhibits the growth of pathogenic bacteria and viruses. The high temperatures in the room create a fever reaction that kills dangerous viruses and bacteria while increasing leukocytes in the blood and this causes your immune system to strengthen. Dry saunas can help get rid of the virus and bacteria in your body causing you to be sick, while the steam one open’s up your lungs, airways and cleans up congestion.

Steam Sauna Benefits

Steam sauna has less health benefits than the dry one but it also has benefits that the dry one doesn’t. It delivers it’s strong therapeutic effects through it’s hot steam making the room as humid as possible.

• Cardiovascular – Your blood flow and circulation increases during a steam bath. Don’t worry about your blood pressure because it does not change during a steam bath even though your hear rate could double. The high temperature in the steam room causes your blood vessels to expand and that’s how your circulation increases. This could also benefit circulation at your genital area.

• Fever / Common Cold – Both saunas work the same way when it comes down to getting rid of the flue and common cold. The high temperatures in the room causes your body to think that you are sick making your body’s natural defense killing the organisms and sweating out impurities. The steam also stimulates a discharge of mucous from the throat and lungs if any is there! That’s something the dry one can’t do.

• Deep Skin Cleanse – The steam sauna can cleanse out your skin from deep within. It cleanses you skin better than the dry sauna because it doesn’t dry it out. If you’re focusing on cleansing out the skin, go into the dry one for 15 minutes and then into the steam one for another 25 minutes. Remember to rest in a cool area for 10 minutes before entering the steam one and to always drink lots of water. The only way for the sauna to cleanse out your skin is by flushing it over and over with water you put in your body. Ones you stop drinking water and you start dehydrating, then your body will start burning calories instead of cleansing and detoxing.

• Muscle Spasms & Pains – The hot steam penetrating your skin into the muscles causes inflammation to lower and the arthritis pain and muscle pain to vanish. It won’t make your arthritis pain go away, but it can definitely make those pain killer pills end up in the trash before they damage your liver. A lot of patients have given positive feedback when it comes to relieving back pain, wrist pain, shoulder pain and knee pain.

• Fat Metabolism – This one usually depends on the amount of water you drink before and during your sauna sessions. Drinking lot’s of water is good and healthy, but when it comes down to burning calories and unwanted fat then you have to put the water water. Of course you wouldn’t sit as long as you normally would sit in there while keeping your self hydrated with water before and during the session. You’re body is thirsty for water and since there’s none present.. it start’s to activate it’s fat burning metabolism while burning fat to survive.

• Hydrates Skin – A steam room can hydrate your skin because it causes oxygen to rush to the surface giving your skin a bright and dewy appearance. Dry skin isn’t healthy and definitely not attractive, so right after your done with your steam bath, apply an intense moisturizer to trap moisture to skin. This will rejuvenate your skin and keep it looking and feeling young.

Dry Sauna Benefits

• Detox Body & Organs (sodium, cholesterol, nicotine, alcohol)
• Detox heavy metals (cadmium, lead, zinc, nickel)
• Increase Blood Circulation (expanding blood vessels)
• Relieve Arthritis, Damaged Muscle, Muscle Spasms, Bursitis, Neuralgia & Sprains
• Recover Faster (delivers oxygen-rich blood to depleted muscles)
• Eliminate Stiffness, Aches & Soreness (from aging or workout)
• Increase Fat Metabolism
• Kill Viruses & Bacteria (common cold, fever)
• Treats Cellulite
• Deep Skin Cleanse & Improve Blood Circulation to Skin

Steam Sauna Benefits

• Rejuvenate Mind & Body (stress)
• Detox Body
• Deep Skin Cleanse
• Improve Blood Circulation
• Increase Body Metabolism
• Boost Immune System
• Relieves Discomforts of Allergies, Arthritis and Asthma.
• Relax Muscles, Muscle Pain & Muscle Spasms
• Loosen Mucous from Throat and Lungs
• Hydrate Dry Skin
• Treats Cellulite

Sauna Tips

Both saunas could make you lose weight, detox and live a healthier happy life. They are both proven to be safe and the health benefits they offer are just fantastic and most of all natural.

If you’re trying to lose weight you should avoid drinking too much water before entering the sauna, during and 10 minutes after exiting. Why?

Your body is seeking fluids to flush out “burn” from your body, and ones you have no more water to sweat..that’s when it start’s to burn it’s own body fat to survive activating fat burning metabolism.

If you’re trying to detox and live a healthier life style while remaining the same weight, then drink plenty of fluids before, during and after you exit the sauna. Drinking water constantly will flush out everything from your body leaving you feeling rejuvenated and stress free!

The post Sauna Benefits for Your Health appeared first on .

Knee Pain

There could be many reasons that are causing you knee pains such as sprains, strains, injuries, tendons, ligament tears such as anterior crucial ligament (ACL), fracture kneecap, kneecap dislocation, knee joint dislocation, arthritis and so on.. but how do you know what it could actually be causing your knee pain?

The most common reason for knee pains about 90% is cause due to a Patellar Tendonitis.

Patellar Tendonitis

Patellar Tendonitis is a condition that occurs when a tendon becomes inflamed and irritated. The tendon becomes inflamed and irritated mostly on athletic people due to constant jumping, landing and changing direction.

If your knee pain is caused due to patellar tendonitis then it’s not as serious were you need to have surgery, but most continue to train and compete without treating it themselves and this will can make it a serious condition that can get worse over time and ultimately require surgery. Treating the patellar tendonitis yourself at home is really simple and easy and early knee pain treatment can help prevent continued damage to the knee.

Knee Pain Home Treatment

This exercise will make your knee pain lessen and most of them time make it disappear completely! It’s probably the easiest exercise you will ever do in your life and it can change your lifestyle and health complete 360.

Things you will need:

1. Foam Roller
2. Straight Surface

When performing this exercise make sure you place the foam roller on a flat surface. Lay on your side with your side quadricep on the leg you’re experiencing knee pains.

Allow the foam roller to roll with body pressure from your high hip all the way down to a little before your knee. Continue doing this over and over rolling the foam on the side of your leg and the floor like you would a pizza dough.Start to roll your body while keeping
Rolling on the side of your quadriceps (thighs) is more effective than the front of your quads, but if you would like to add the front exercise as well for even more comfort and muscle relaxation feel free!full control of your balance from falling forward or backwards (make sure you are on your side).

This will stretch out the tendon and place it back to it’s place by the kneecap where you’re experiencing knee pain at.

The post Knee Pain Caused by Patellar Tendonitis (home treatment) appeared first on .

Of course as you know to be able to gain weight you need to eat a lot, more than what your body is burning day to day bases. Eating a lot and keeping your body full throughout the whole day everyday can be hard and very time consuming being in the kitchen prepping all the meals for your current and following day.

There’s many different ways and methods out there that could help you pack on some lean muscle mass and size while gaining some solid weight but believe me.. most of them could cost you an arm and a leg.

There are some good weight gainers on the market with high carbs, calories, protein and low fat that will add up to three pounds in three to four days but a tub could cost you anywhere from 40$ to 100$+ depending on sizes, brands and types. A tub would hold you to almost a month if you use their recommended scoops.

You could maybe try some creatine supplements but even those.. you will eventually lose most of the water size you put on right when you stop taking it so why waste your money on products that won’t give you permanent results?

What is GOMAD?

It’s a proven method that has worked over and over for years in the bodybuilding industry. It’s an inexpensive and fast way to pack on good weight fast, safe and effectively.

Possible gains have shown up to 10lbs in less than 15 days but everyone’s body is different. The high calorie, carb and protein amounts it has in it will sure benefit your body to the fullest.

How to GOMAD

This one is a bonus one for the guys as whole milk contains small amounts of hormones that have linked to increasing testosterone, DHEA and IGF-1 can help increase muscle strength and all of testosterone increase benefits.

It’s simple and easy. Next time you’re at the store make sure you buy your self a few gallons of “whole” milk and make sure to drink 1 gallon per day everyday for 3 weeks total and then stop.

Benefits of GOMAD Method

• Fast Weight Gain
• Build Solid Muscle Mass & Size
• Increase Strength

The price of milk compared to what you’re getting out of it is relatively cheap.
A gallon of whole milk contains:

• Calories: 2,400
• Total Fat: 128 g
• Total Carbohydrates: 192 g
• Protein: 128 g

Vitamins & Minerals are included as well.
Of course you would also have to eat as you normally would, except now your day will consist of 1 Gallon of whole milk added to it.

Ones that have tried this method have seen nothing but massive results from it with no negative side effects. Milk is natural and a safe alternative to steroids and pro-hormones for those who are looking to pack on weight and solid muscle fast with permanent gains!

How does GOMAD work?

Ask any hardgainer, to gain weight you have to eat constantly from the time you open your eyes until you go to sleep.. it just never stops.

Im guessing you’re already having a meal every 3 hours as suggested from professionals to keep your body full and away from hunger.

With every meal make sure to have a glass or two of whole milk to ensure you finish your gallon by the end of the day.

The high calorie intake in “GOMAD” method isn’t the only reason for the massive gains and strengths you’re receiving, but the high protein, saturated fat and carbs play a big role as well.

The protein inside your milk is made from 80% casein and 20% whey.

The saturated Fat increases testosterone levels.

The high carbohydrates will spike your insulin levels ; a hormone that tells your body to move the proteins into your muscles.

The post GOMAD Method to gaining MASS appeared first on .

Though Marijuana also known as Cannabis, reefer or weed is been around for years, the THC strength has went up dramatically than what it used to be back in 1980′s.

Marijuana isn’t a gateway drug as some would say and definitely not near close as bad as cigarettes are.

We use cannabis for medicinal purposes such as treating anxiety, arthritis pain, insomnia, some forms of cancer, migraines eating disorders and many more.

Smoking cannabis has less benefits on your body than if you were to consume it by eating it, applying it as a lotion to your skin or taking it as a capsule (THC capsule).

Marijuana Effects on Fitness

Marijuana can increase your heart rate, making any exercise more difficult than it already is and not only that, depending on the strain of cannabis you’re smoking also matters a lot.

There are three categories of cannabis and those are – Indica, Sativa and Hybrid with each having it’s own downer or upper effect in our body and mind.

Smoking or taking Indica marijuana will give you the “lock-couch” feeling and will definitely make you not wan’t to be active, instead it will make you wan’t to stay in bed, couch or any other comfortable spot while relieving stress and well-being. Indica is mostly used if you are planning on staying home watching movies with friends, family or a loved one.

Sativa cannabis is the opposite, an upper. Smoking sativa cannabis will give you an energized and creative high.

Some may say that they are having better workouts if they smoke a little bit before going to the gym but studies have shown that’s false information.

Smoking before working out will for sure slow you down and drain your energy levels down a bit no matter the type of cannabis that’s inhaled.

Cannabis AFTER Workout -

Smoking cannabis right after you’re done with a workout can help relieve muscle aches, pains, muscle soreness and muscle spasms while relaxing your body.

It’s not recommended to smoke Cannabis but if you must and you are a legal patient, it’s preferably beneficial to be smoked after workout to increase appetite while eating the right nutrients for your post workout.

Thousands of people around the world enjoy the wonderful benefits marijuana offers to their body and mind instead of using traditional medicine such as prescription pills and injections that can be harmful to our body on the long run. The positive health effects marijuana has on our body our so big that no other herb can come near close to it.

Cannabis Health Benefits

The post Cannabis and Fitness appeared first on .

Increasing the size of your arms and that includes your biceps, triceps & forearms will improve your overall appearance! If you’re looking to learn how to build muscle and get big arms then you need to focus a lot on your eating and what you’re eating.

To increase the size of you’re arms or any other muscle on your body you need to start by consuming a lot of protein, calories, nutrients and the right carbohydrates.

You could also add supplements to increase muscle size and strength even more. You could look into creatine, protein, glutamine, BCAA’s, Amino Acids and ZMA.

Another simple way to increase your strength and muscle size is raising your natural testosterone levels. How? Try adding Squats & Deadlifts on your leg day’s workout journal. Those two exercises are the Kings of all when it comes to building solid muscle and increasing testosterone and libido.

Protein

For your body to be able to build solid lean muscle it will need lot’s of protein daily. Protein is a must for building quality lean muscle. It’s recommended you have about 1-2 grams of protein per pound you weight.

Make sure you have a protein shake first thing in the morning with your breakfast, one right after your workout within 25 minutes for best results and another shake before bed time.

It’s recommended three times per day at a minimum and that’s not counting protein in each meal.

Have your whey protein in the morning and post workout while having your casein protein before bed is recommended.

Lift Heavy

If you’re looking for some insane muscle gains then you definitely can’t afford to skip this one. No matter how many times you go to the gym and how many reps your doing, let me tell you… you’re probably doing it wrong.

If you see no changes in the size of your biceps, triceps or forearms then you’re either working them out too often without letting them rest and fully repair / recover or just not hitting it heavy.

Lifting heavy with low reps; 6 will shock your muscles and damage them to the extreme. This is good! As long as you are ready to fuel them with protein, carbs, aminos and bcaas right after your workout you will see dramatic huge gains and superior strength.

Don’t make the same mistake most are making. Don’t stick to the same weight over and over every time you go to the gym. Challenge yourself and increase it while having a spotter helping you. Make sure the 6th rep is the last rep you could do at each set with no room to be able to do the 7th one.

If you can do more than 6 reps for each set then it’s too light for you.

Negatives

This is one our favorites. Performing negative reps on each set is another way to target extra muscles that aren’t normally used while lifting normal, this results to extra room for growth!

After your third rep, start performing negatives by slowly returning to starting position each time by holding the weight in a controlled manner. Mostly a “pull” method for negative reps.

Increase Calories and Carbohydrates

You have to eat big to get big. Without any calories and carbohydrates you’re getting nowhere. Just as a car needs fuel to be able to move, your muscles need fuel to continue growing and repairing.

Make sure you intake double the amount of calories you are burning daily and eat 2 grams of protein per body pound.

Free Weights

There’s a reason why every exercise that’s performed using a machine or cable machine is easier than doing the same exercise but using free weights; dumbbells, barbells.

Using free weights will give you two times faster results, increase your strength and massive muscle gains. The reason why free weights will give you better results overall is simple, more muscles are being used due to stabilizing the weight. This targets more muscles and makes them work even harder!

Here is a list of our top 3 exercises for massive strength gains & size.

The post How To Get Big Arms (Top Exercises) appeared first on .

The number one area that fat usually loves to store itself is around the stomach area, – your belly. Losing that stubborn fat around your stomach can be overwhelming and especially when there is no improvements.. then it becomes even harder but why?

Often we look at our selves in the mirror and we see what area of our bodies need improvement. We get right on it without thinking or planning, and then after a couple of weeks the motivation starts to run out because we see no changes and were right back were we first started feeling.

The exercises bellow are some of our favorites when it comes down to targeting fat around your belly area.
We choose these exercises because they have proven to work and deliver results over and over when performed correctly so we know were not wasting any of your valuable time!

Cable Crunch

Cable Crunch exercise is one of our favorite abdominal exercises. It targets all abdominal muscles but mostly the upper abdominals. If you want some serious definition on your overall abdominal area then better not skip on this one!

If you want to shed stubborn fat make sure you use the appropriate weight and repetitions. Keep your reps as high as 40 and adjust the weight heavy enough that will make your 40th rep almost impossible to finish.
Remember, if you use heavy weight instead with low reps you will only add more mass to your abs making it look like you gained weight instead of losing it but it’s actually solid abdominal muscle.

Leg Raises

Want to target the lower part of your abdominal area? This is the king of all lower abdominal exercises and it’s definitely the #1 on our abs list.

This exercise targets the fat that is stored at the lower part of your abdominal, the place were most have trouble losing weight from.

The only reason why most can’t lose the fat that’s stored on your lower abdominal area is because you aren’t targeting directly. Doing straight leg raises without bending your knees while raising your legs will target the lower area directly and effectively!

If you want to target the whole abdominal area with lightly focus on the lower, then bend your knees while doing this exercise. Bending your knees will make the exercise easier but won’t effect the lower abdominals as much as keeping your legs straight.

Decline Leg Raises

This one targets the lower belly fat as well. The only difference between the decline leg raises and the hanging leg raises is that on the decline leg curl you use a declined bench for back support and this makes it easier to perform the exercise.

As far as results, the straight leg raises gets the award again for lower abdominal fat. Being able to hang free or strapped from a pull-up bar while doing the exercise burn more abdominal fat because you are using more muscles to stabilize your body from swinging on the way up!

The post How To Lose Belly Fat Fast and Successfully appeared first on .

The Vitamins listed above for Avocado play an important role on lowering your bad cholesterol, reduce heart diseases and decrease the chances of a heart attack and also avocados help reduce the risk of breast cancer and prostate cancer while easing digestion problems.

More than 75% of avocado’s calories come from monounsaturated fat that are considered healthy or essential fats with properties similar to polyunsaturated fat.

Avocados can help you manage your weight loss easier while speeding up your fat burning metabolism.

Prevent & Stop Cancer

Avocados are filled with antioxidants and anti-inflammatory nutrients that can help prevent or even stop some types of cancers before spreading and enlarging.

Avocados help prevent cancers in the mouth, skin, breast and prostate glands.

Prevent Stroke & Heart Diseases

Avocados can help prevent a stroke and you could also benefit from many heart diseases as well.

About 600,000 people die of heart disease in the United States. – That’s about one in every four deaths.

Avocados contain both monounsaturated and polyunsaturated fats. Replacing saturated fatty acids with unsaturated fatty acids can lower (LDL) blood cholesterol levels.

Some studies have shown that replacing saturated fat with unsaturated, while staying within calories needs is more effective in reducing the risk of heart disease than just simply lowering the total fat intake.

Avocado Beauty

Avocado is being used in cosmetics everyday. Avocado can help your skin benefit from it’s hydration, skin detox and skin cleansing.

For those who suffer from acne, blemishes or just want to get the puffy eyes reduced avocado is the way to go. Natural and promising results!

Remember to get the cosmetic effect from avocado on your skin, simply turn the avocado into a cream form and after washing your hands thoroughly apply directly to the face or skin area that needs treatment.

Antioxidants

The strong antioxidants avocado contains can help your body get rid of free radicals that could be damaging your skin cells, make you look older than what you really are & create more stress in your life than you could actually handle.

The nutrients in avocado such as Vitamin C, E & A can help your body flush most free radicals out making you feel rejuvenated and filled with energy again!

The post Avocado Benefits And Why It Should Be In Your Daily Meals appeared first on .

Hydrogen Peroxide

With so many suffering from the skin disorder in the United States well over 40-50 million Americans, pharmaceutical companies and dermatologists have been cashing in big time in this advantage knowing it’s an ongoing hormonal thing and Acne problem will always exist.

At about 85% of all people experience acne at some point in their lives with the face, chest and back being the most common spots.

Hydrogen Peroxide & Acne

This product isn’t made to cure or treat acne, but then again it’s being used for many more every day things such as whitening your clothes (an alternative to bleach), kills bacteria on cuts and scrapes, foot fungus, infections, sinus infections, mouth wash, teeth whitening and the list just keeps going.

There are many products out there that are made specifically for acne problems that simply are a waste of money and to top it off, you are risking the chance of making your acne worse than what it is.

Many “home” methods to get rid of acne but very few of them are effective and that’s because everyone’s skin and hormones react different to medications and creams.

Hydrogen Peroxide is very effective on getting rid of acne by killing the bacteria on the skin and infected area while oxygenating the pores, this helps prevent any future pimples.

Acne is caused by bacteria and it gets worse when it’s messed with because you are actually spreading the bacteria in other areas of the skin causing more acne problems but also if your hands and fingers aren’t clean it will only make your situation a lot worse, so don’t mess with it!

Hydrogen peroxide forms an aerobic environment filled with oxygen in the skin causing bacteria to die while keeping the area eliminated from any future breakouts causing your skin to completely fight the acne problem.

Other Uses of Hydrogen Peroxide -

• Foot Fungus
• Infections
• Cuts & Scrapes
• Teeth Whitening (use as mouthwash)
• Detoxifying Bath
• Wounds
• Mouthwash
• Toothache (hold 10 minutes)
• Toothpaste (by adding baking soda)
• Lighten Hair (add half water half h.p and spray it)
• Contact Lens Cleaning
• Sanitizer
• Clean Mold
• Stain Remover

And more!

What one works the best?

Try not to focus on the high numbers because it’s not always the best route.
With many of hydrogen peroxides out there it’s easy to grab the highest % while this would be a bad idea and can cause burns to your skin.

Look for a simple cheap 3.5% hydrogen peroxide at your local store and usually those brown bottle ones work excellent!

How to apply it?

• Wash your hands very well with hand soap and water making sure they are clean enough to touch your face and not make your acne worse.
• Splash water on your face and soap and rinse the soap off very well from your face after making sure your face is clean from any dirt, oil and germs from spreading.
• Place enough hydrogen peroxide on a cotton ball or a white extra clean towel (preferably one that just came out of the dryer or hasn’t been used) and apply at areas over your face or acne spots.
• This might cause a very thin small foam to form, this is a good sign meaning the bacteria on your skin are being “killed”

The post Hydrogen Peroxide Benefits on Acne appeared first on .