Chronic Inflammation

The Root Cause Of A Multitude Of Diseases

 

This is really interesting

CLICK HERE for 3 foods that stop inflammation

 

 

The Benefits Of Garlic

flora flowers freshness garlic

Garlic is part of the onion family (genus) and is a native plant of Iran and Central Asia. It has a long history of use as a food seasoning/flavoring and traditional medicine.

 

Antibiotic

Garlic is known to have antibacterial properties. Louis Pasteur, the inventor of the pasteurization process, found that garlic was a good antibiotic. Bacillus anthracis, which causes anthrax is said to be very sensitive to garlic. Garlic has been shown to kill bacteria and also protect the body from pathogens ( viruses, bacteria, protozoa, fungi).

 

Active Ingredient

The active ingredient in garlic is allicin. Studies have shown that there are two different substances in garlic, alliin and allinase which are both held in separate compartments within the garlic clove. When the clove is crushed, the two substances contact each other and form allicin. The allicin has a short life because it reacts with the proteins surrounding it,  but a British scientist,  Dr Peter Josling, states that he has found a way to stabilize alicin and has produced consumable allicin capsules and also an allicin anti bacterial gel. Both products seem to have good reviews.

 

I first came across the product several years ago when I was suffering from a bad case of the flu. I was searching for a natural product to alleviate the symptoms. I bought some capsules and I found that they worked very well for me, they didn’t just get rid of the symptoms, but seemed to kill the flu.  Now, I have a supply of capsules at the ready in the medical cabinet. I should take one every day but I normally start taking one capsule per day as soon as I feel the first symptoms of a cold or flu and continue for a couple of days after the symptoms have disappeared. I would like to take one per day, every day because the allicin is believed to have a beneficial effect for many different illnesses, but it is sort of expensive. Of course, garlic ( and I am sure allicin also) keeps the vampires away. 

 

You can do your own research by entering “Allicin C”,  “Allicin Gel” and “Peter Josling” into a search engine. You can also check out a website called “Garlic Wise”. I haven’t added any links, I am not affiliated with any of the products, I just found that allicin for me.

Can at Home Fitness Workouts Be As Effective As Gym Workouts?

dumbbells girl

Sometimes you just can’t make it to the gym every time you want to-meetings run late, traffic gets backed up, the car breaks down or something else happens that stops you from getting in your workout. The next time that happens you might want to consider working out at home rather than skipping your training session entirely. Have you not trained at home because you don’t believe you can get a decent workout? Well, think again because you’re dead wrong-you can. At-home workouts, if done with reasonable intensity, can be extremely effective. A good in-the-house workout session can be made even better if you add in a pair of dumbbells.

While depending on your fitness goals, training in the home might not be right for every person all the time, and nothing will ever replace weight lifting for building mass, for even the most dedicated gym rat, working out at home can be a nice break from the routine at the gym once in a while. Plus, it’s always a good idea to keep your muscles guessing by challenging them. There are a few other advantages to working out at home too: you can listen to your favorite music, there’s no waiting for machines, there’s no one to hassle you, no worries about cleaning up after others and you don’t have to drive. It can also be a great way to dodge the inner escape artist every once in a while when you just don’t feel like going to the gym or need a change of pace. If you’ve got kids, at-home workouts can help get them on the right track early on.

The question is though, “Is working out at home effective and can I see results?” The answer is yes! The key though to an effective home exercise program is to include exercises that work three key areas: cardio, strength and flexibility. Even if you don’t have a fully-equipped home gym, there are plenty of exercises you can do using just your bodyweight. Keeping a set of dumbbells around the house can give your in-home workout some teeth and get your muscles pumped. Plus, they don’t take up a lot of space and help in stabilizing and developing muscles that are important to strength, balance, and posture. Some strength training exercises you can do at home using just your bodyweight and dumbbells include:

Chest: Push-ups are great for working the pecs. Vary the spread of your hands to work different parts of the chest. For even more punch, place your feet on a chair or your bed and try some decline push-ups. Do some chest presses with dumbbells lying on the floor and dumbbell flies (flat or incline if you happen to have an adjustable bench at home) to round things out.

Shoulders: Shoulders are little tougher to work out using just your body weight so you’re better off using dumbbells. These are all great exercises that are easy to do in the house: seated press, side raises, front raises, bent-over reverse flies and shoulder shrugs; upright row.

Arms: There are plenty of effective exercises you can do at home to pump up your arms using just a chair and a set of dumbbells. Biceps: Just like at the gym you can do standing or seated bicep curls, concentrated curls, standing or seated alternating curls and hammer curls. Triceps: Doing push-ups with your hands close together is an excellent way to beef up your triceps. Or, sitting on a chair, do some one-arm behind-the-neck extensions with a dumbbell. Using a chair you can also do bent-over kickbacks and lying flat on the floor you can do a couple of variations of triceps extensions using a dumbbell.

Back: For your back, try dumbbell rows, dumbbell dead-lifts and if you’ve got a spot where you can do pull-ups, holding a dumbbell between your ankles will really give you an extra punch.

Legs: There are plenty of exercises you can do in the home to work your legs but add dumbbells and they’ll be even more effective. Here are a few examples: squats with dumbbells, lunges with dumbbells and standing calf raise (holding a dumbbell in one hand).
Adding dumbbells to your out-of-gym or at-home cardio routine can help you make the most of your time. Carry a set of dumbbells with you when you walk, alternating between curls and just carrying them at your side. If you do this though, be careful not to swing your arms around too much, you can injure yourself easily. If you’ve got access to a set of stairs, walk up and down carrying a couple of dumbbells at your side-you’ll get your heart moving in no time.

If you don’t want to skip the gym in favor of an at-home workout but do want to kick your metabolism up a notch while you’re hanging around the house, set aside some times throughout the day to spend a few minutes moving around using dumbbells. A University of Missouri (Columbia) study found that when we spend too much time sitting on our rumps, the body’s fat burning mechanisms slow to a near halt. No surprises there but the study also found that moving around whenever possible can jumpstart the fat burning process again. So instead of just lying around on the sofa for hours at a stretch, get up, pick up the dumbbells and get your ass moving-even if it’s only ten minutes at a time. You’ll burn some extra calories and you’ll do your body good.

Mike Westerdal is the author of “Dumbbell Exercises and Lifting Routines” To Help You Gain More Muscle, Lose Weight, or Just Get Yourself in Better Physical Shape… WITHOUT the Hassles, and Expenses of Health Clubs. Increase Your Muscle Size And Improve Your Physical Fitness In 90 Days – Guaranteed.

Article Source: https://EzineArticles.com/expert/Mike_Westerdal/38915

 

Body Weight For Strength Training

woman exercising bear body of water

No Equipment Required

If you have limited time or limited motivation to exercise,  the following workout routine may be good for you. This post is a suggested method of either getting toned, getting started with weight training or it could be used to keep yourself ticking over until you have more time and energy to get serious about exercise.

 

Weight training is very intensive and you will feel it either on the day following your training session or two days after the session. Even training with light weights and just using body weight exercises will be draining if the exercises are performed properly.

 

I have noticed that as I get older, my recovery time increases and It is harder to stay motivated, but age alone should not stop a person. If you have the age issue or just a motivation or time issue try the following routine for a few weeks and see how you feel.

The body can be split into various part from a weight training perspective, these are

  • Chest
  • Triceps
  • Back
  • Biceps
  • Legs
  • Shoulders
  • Abdominal

 

Serious bodybuilders split these body parts into further subgroups, but for this routine, it is not necessary. Be aware that you will not look like a competition bodybuilder by using this routine but it will strengthen and tone your muscles and they will increase in size if you eat properly.

 

Routine using body weight only, no gym required.

 

Day 1 – Chest, Shoulders and Triceps

Push-ups: 3 sets of as many repetitions as you can complete properly in each set. (chest)

 

Incline Push-ups: 3 sets of as many repetitions as you can complete. (shoulders)

 

Dips: 3 sets of as many repetitions as you can complete. (triceps)

 

Day 2 –  Rest/sit ups (abs)

 

Day 3 –  Legs, Back and Biceps

Squats:  3 sets of as many repetitions as you can complete. (legs)

 

Full Body Drag:  3 sets of as many repetitions as you can complete. (back)

 

Chin Ups:  3 sets of as many repetitions as you can complete. (biceps)

 

Day 4 Rest/ Planks (abs)

 

Day 5/6/7 Rest

 

This routine requires only one piece of specialized equipment, a pull-up bar. If you feel energetic, you can repeat Day 1 exercises on Day 5 and Day 3 exercises on Day 7, or just follow a day on/ day off pattern. If you feel very stiff after the first week, drop down to two days of rest between each exercise session.

 

The exercises can be improved by using some equipment such as push-up  bars and dumbbells for bicep, tricep and shoulder exercises. An exercise bench is also useful for several different exercises.

 

The only muscle group that is hard to do without any equipment are the biceps. A simple inexpensive set of dumbbells with a selection of weight plates would make things much easier and the dumbbells can be used for several different body part exercises.

 

This exercise routine is convenient and inexpensive because you don’t need to spend much time on each session, 15 – 30 minutes and you don’t need to go to a gym to do it.

 

If you like this exercise routine, you may also want to check out the following links:-

Bodyweight Burn

Six Pack Abs

Yoga Booty Challenge

Get Lean: Permanent Physique Transformation

Free Exercise Resistance Loop Bands 

Ben Pakulksi’s Mi40

Strong Men Stay Young

Pole Dancing Courses

Stage Ready Nutrition and Training

Tacfit Bodyweight and Dumbbell System

A Different Way To Earn

blackboard business chalkboard concept

Why would anyone want to downsize their job from full-time work to part-time?.

There are several good reasons: –

Less stress

Less time spent at work

More time to do things that you want to do

The career/job isn’t what it once was, disillusionment

Concentrate on building a business

More time for hobbies, (that may, or may not turn into a business)

The list can go on and on, and each person who takes this approach has their own reasons. Of course, there are also disadvantages, such as: –

 

Less money (at least initially)

Possibly starting a new job, including the application process and all that it entails

Less prestige, in certain professions

Loss of identity for people who have been in one field for a long time

Possible loss of benefits, such as medical/dental/vision

Loss of seniority, influence and authority

 

Sometimes, a career field that a person started in, changes so much over the years that it is no longer attractive. If you find that this is you, then consider doing something different. This is mainly written with the older person in mind, as a younger person doesn’t need to downsize, but rather completely change career tracks and  a younger person may not have the resources to consider downsizing anyway. It would still be wise for a young person to have more than one source of income though.

However you feel about money, you need it to survive in the world. Before downsizing from full-time to part-time, whether in the same field, a completely new field or just an easygoing part time job to supply a bit of cash and maybe some benefits, you need to evaluate your finances.

I went from a high prestige career to a part-time job and some online contract work. What enabled me to do this was mostly a pension that I could claim several years before the normal retirement age of most people.

I had an idea that I would move several hundred miles from where I was working, to a more rural area and continue in  the same field there, maybe with less pay, but I expected the pension to cover the shortfall. I succeeded in this, but not long after starting, I found that it was not what I thought it would be and I left. I then went to what would be seen as an unremarkable part-time job. This job however, was enjoyable in a strange way. It was simple enough, it required a reasonable amount of physical exertion and I could finish work every day without having to think about it anymore until I went to work the following day.

I am lucky enough to be in good physical condition and I like to work out, so the part-time job is an extension of my workouts with the added bonus of getting paid for it. The pay isn’t as much as I am used to, but the people who I work with seem to think that the pay is quite reasonable for the area.

I have found over the months that the amount of money flowing into my bank account from all sources,  equals and generally exceeds my previous full-time net monthly income. I haven’t quite got to the stage where I do exactly as I please, but it gets closer every day.

I have found that the loss of status is a minor issue and it does not bother me, but that is because I always knew that it was coming and I have prepared myself over the years. I have never really been one for completely buying into  an identity that has been manufactured for me by someone or something else. I once did when I was younger, but it was so difficult to re-adjust after leaving the job that I was determined never to allow it to occur again, and I have been successful in that.

If you have other resources to draw on and you feel that it is time to do something different, I would do it. Resources such as pensions, business income, contract work, investments, expectations of future pensions etc are very liberating. Nobody should rely on one entity for their income, it is very precarious, especially in today’s work environment. The world of work is not the same as it was in the 1950s, 60s, 70s or even the 80s. No employer has a duty to you. Many good employers do feel and act in a responsible manner towards employees, which is admirable, but sometimes they find that they have no choice but to let employees go. It is wise to not put all of your eggs in one basket, don’t rely on only one source for your income.

 

My income percentages from various sources is –

Pension – 46%

Part time employment – 31%

Online contract work – 15%

Business interests – 8%

 

Some of the income can be called passive, about 54% if you class a pension as passive. It is passive income now, but it has to be earned over time.

My aim is to increase the online work and business interest percentages to at least 70% and get the part-time employment and pension percentages down to about 30% of total income, and have at least 7 sources of income while investing as little of my time as possible. This will also result in more money flowing in.

 

A younger person can take this approach but will normally have to become an entrepreneur as opposed to working several low paid part-time jobs, because you still have to invest at least 40 hours a week total in your part time jobs to make a living wage. The whole goal is to generate as much money as you want,  but also minimize time spent working for someone else and maximize time spent on doing what you enjoy. Also, a younger person won’t generally have the bonus of a pension.

 

Work out your figures and see if it is possible for you. You don’t necessarily need to equal the money that you are earning at present (initially) if you are willing to make do with less, smaller house, cheaper car etc.

 

Let me know what you think.

What Can Help You To Lose Weight?

close up measure measurement number

 

What can help you to lose weight?

As I have mentioned before, the major principle for weight loss is to expend more energy than you receive. In this post I will look at some consumable substances that may aid healthy weight loss. None are proven to be effective for every individual because each person’s body responds to different inputs in a unique way.

 

 

woman girl silhouette jogger

Traditional Exercise

Not a consumable, but very important, exercise has always been a major component of weight loss programs, in combination with diet. The practice adheres to the major principle, as it burns off large amounts of energy. A person who is significantly overweight may have to start with an exercise regime that is not too severe at first. Walking, swimming and light weight training is ideal, and build up to more strenuous exercise if desired.

For a person who only wants to lose a few pounds and is reasonably fit, jogging (progressing to running) aerobic classes and weight training should produce good results.

It is not necessary for a person to drive himself/herself into the ground with exercise, the main function of exercise when considering weight loss, is to help get the right balance of energy input/output by following the major principle of expending more energy that one receives.

The chosen exercise program should be used in conjunction with a sensible diet plan that contains healthful supplies of all of the main components, carbohydrates, fats and proteins. I advocate a diet that is not so severe that it completely cuts out one of the three elements although such diet plans have worked for some people, and as always you will have to experiment and see what your particular body likes. One of my concerns for such diets is the fact that they may not be sustainable in the long-term which is why I prefer the more traditional approach. There is a great Diet plan called “Beyond Diet”, it is not really a diet plan as we think of them, it is more of a total long term eating lifestyle change. I am not an affiliate of Beyond Diet, I just think that it is very sensible and one of my family members uses it to good effect.

Your food should be as healthy and natural as you can possibly get it, and be sure to double-check the claims of “Organic” and “Non-GMO” on all of your food.

Diet and exercise should be the foundation of any weight loss program. The following is a list of extra assistance that may or may not be of use to you, depending on your psychological tendencies and things that your individual body responds to.

 

 

clear glass mason bottles with apple juice

Apple Cider Vinegar

The major active ingredient of ACV is acetic acid. Drinking ACV diluted in water, is said by some to reduce hunger pangs and reduce fat storage. Studies on rats that were given acetic acid seems to have shown a reduction of belly fat. ACV is said to have many benefits, I personally use it as a treatment for spots and it works great. The reader will need to experiment with ACV to see if it works for them, but remember to get the natural unfiltered Apple Cider Vinegar containing “the mother” . The mother is a cloudy weblike substance within the vinegar which is believed to hold the key to the substance’s properties.

For more details click here

 

beverage breakfast caffeine close up

Green Tea

Green tea is said to have several health benefits, and it is believed to be very effective for losing weight. Green Tea has a high level of catechins, natural antioxidants that can improve metabolism and increase the burning of fat.

It also contains the substances caffeine and EGCG, which can have a positive effects on

metabolism. Other components in green tea increase the levels of hormones that are responsible for fat burning in our system and they release more fat into the bloodstream.

 

 

assorted spices near white ceramic bowls

Herbs That are Believed to Assist With Weight Loss

 

Fenugreek, believed to reduce appetite and food consumption.

 

Cumin, believed to accelerate the burning of fat and thus assist weight loss.

 

Cayenne Pepper, a form of chili pepper containing capsaicin, which is believed to increase metabolism, it may also reduce hunger and calorie intake.

 

Cinnamon, made from tree bark, this popular spice is high in antioxidants and could reduce blood sugar levels, resulting in appetite and hunger suppression.

 

Ginger, may help lower weight by increasing metabolism and fat burning and may also decrease fat absorption and appetite.

 

Ginseng, frequently used in traditional Chinese medicine for many complaints. It may encourage weight loss, slow fat absorption and modify fat formation.

 

Oregano, This herb contains a substance called Carvacrol. Animal studies have suggested that mice taking Carvacrol showed less weight gain and less fat gain than mice who were not fed the substance.

 

Black Pepper, is a common kitchen ingredient. It contains a compound called piperine which is believed to have a positive effect on weight loss.

 

 

yellow health medicine wellness

Weight Loss Pills

There are many pills on the market that claim to promote, assist or cause weight loss. The wise potential buyer would research each brand to discover the ingredients and read reviews. Some pills contain herb extracts and some contain a lot of caffeine. There are prescription pills for weight loss and they may be effective but the ingredients and side effects should be reviewed before taking them.  

 

 

basket board calcium cheese

Foods For Weight Loss

Real butter from grass-fed cows, full fat dairy products and beef (preferably grass-fed) all contain high amounts of a compound called conjugated linoleic acid, CLA, which is a polyunsaturated fat. The human body does not make this substance. CLA is believed to be beneficial in weight loss because it may decrease body fat mass and increase lean body mass. These food also find approval with myself, as I believe that some full fat foods have gained an undeserved bad reputation over the last 30 years or so. People who lived 100 years ago were eating all of these full fat products and there was not an obesity problem like there is today. The CLA found in food is thought to be superior to supplements containing it. AS always, try to eat organic and natural products.

Coconut Oil

Coconut oil contains medium-chain fatty acids and it can  help the body burn fat for fuel and use up more energy. Coconut oil have also been found to be very satisfying for hunger and may support thyroid health, which is important for keeping your metabolism working correctly. I use coconut oil exclusively when I need to cook food in oil. The oil comes in a solid form but melts under heat and can be used for frying. I cook my burgers and eggs in coconut oil and they taste wonderful.

Foods High In Protein

These foods make the body work harder to break them down than low protein foods and that requires more energy. As you are eating you are also burning energy. High protein foods also help to make you feel full so you may eat less.

 

 

sliced lemon fruit in glass picher

Water For Weight Loss

Water is essential for everyone, so you are going to have to drink it regardless. Most studies suggest that a normal healthy water intake is 8 ounces, 8 times a day. If you are exercising, then you may need more.

Water is said by some, to be a nutrient in it’s own right and it performs various functions, such as eliminating waste via urination, perspiration and bowel movements. Water keeps your temperature normal, lubricates and cushions joints and protects sensitive tissues. Water is also believed to boost metabolism. If you are in a weight loss program, all of the above functions of water are extremely useful to you.

I believe that the type of water that is consumed is also important. Distilled water has its uses but I would not recommend it for a weight loss program. Despite the fact that in general, plastic bottles are used to supply us with the natural spring water found in stores, I believe that this is the best option for drinking water. Filtering your own water is probably the ideal, but the equipment is very expensive if you want to do it right.

 

 

ask blackboard chalk board chalkboard

So, what can you do with all of this information?  Here’s a suggestion:

 

  • Sit down and either buy a diet plan or formulate your own, incorporating several of the foods that are discussed above. In my opinion, the food and drink must be as natural as you can get in order for the plan to work to best effect. Because of the modern way of life, if you are formulating the plan yourself,  it is advisable to plan out every meal for the whole week, every week.

 

  • Research exercise routines, pick one that you like the sound of and start it. I would recommend some aerobics and also a weight training routine because muscle burns more energy than fat and the aim is to burn energy. You don’t necessarily need to invent your own plan, you can look for existing plans that incorporate aerobics and weights and buy the plan.

 

 

If after a few weeks, the plan isn’t working for you, add something to it or replace an element of the plan.

 

It takes a lot of effort and knowledge for a person to effectively devise their own weight loss plan. The easy way is to buy a diet plan, buy an exercise plan and incorporate the herbs and foods (all or some) discussed above, into the plans.

 

The bottom line is that whatever you do, you have to follow the plan. You will also have to tweak the plan to fit your body, expenses and schedule.

 

I also think that a mindful approach to weight loss will help enormously. Meditation, affirmations and yoga are all great.

Yoga

backlit beach dawn dusk

Yoga is believed to have  originated in India several thousand years ago, before any religious systems.  The word Yoga is said to be Sanskrit. Sanskrit is a language of ancient India with a documented history of nearly 3,500 years. It is the primary liturgical language of Hinduism, and the main philosophical language of Hinduism. Some Buddhist and Jainism texts are also in this language.

The word Yoga means to join, yoke, unite, referring to the unity of mind and body and also that of man and the universe.

Most people associate Yoga strictly with Hatha Yoga and the Asanas, but these are only components of Yoga. The Yoga Sutras of Patanjali is a collection of 196 sutras or general truths/principles. Yoga is a very large subject and many people have written books on this subject alone.

women s white top and orange floral skirt

 

The Popular Hatha Yoga Types

Hatha Yoga is the term for physical Yoga practices, most popular in the West.

 

Iyengar Yoga

A slow style of Yoga that grows strength, flexibility and awareness.

 

Restorative Yoga

Practising stillness or slow movements and mindfulness for therapeutic purposes and to center the mind and body. Props are used to assist the body in each pose.

 

Hot Yoga

Carried out in a heated room, normally in a class situation. The heat encourages detoxification by sweating out the toxins. Hot Yoga is said to increase the heart rate and ease arthritis and joint pain.

 

Vinyasa Yoga

Flowing movements of the body, synchronized with breathing,  producing a type of moving meditation sequence. There are no set sequences.

 

Ashtanga Vinyasa Yoga

Ashtanga Vinyasa Yoga is a style of yoga created  by K. Pattabhi Jois in modern times. It is considered as an up to date form of classical yoga. Ashtanga means eight limbs or branches, of which asana/physical yoga posture is only one branch, breath/pranayama is another. All eight limbs are practiced in six set sequences and have various stages.

 

Kundalini Yoga

Is both spiritual and physical and is supposed to release the kundalini energy in your body that is trapped in the lower spine. This style works your body and breathing with fast paced postures and breathing exercises. The practice can also incorporate chants, mantra, and meditation.

 

Yin Yoga

A slower style of yoga with seated postures that are held for longer periods of time. Each posture can be held for up  to two minutes. As this type is slower, meditation can also take place while practicing the postures.

 

Bikram  Yoga

Bikram Choudhury developed this type of yoga. Classes are held in a heated room. You will work  through a series of 26 poses. Bikram always follows the same sequence, although a Bikram sequence is different from an ashtanga sequence. Bikram is very popular and is an easy class to find.

adult balance barefoot concentration

 

The 8 Limbs Of Yoga

At the heart of Patanjali Yoga Sutra is the eight-limbs that create the framework for the practice of yoga. No one element holds more importance than another . Each limb makes up a system which is said to bring a completeness to the practitioner as they find their connectivity themselves, nature and the universe.

 

Yama:   Universal morality

Niyama :  Personal observances

Asanas :  Body postures

Pranayama :  Breathing exercises

Pratyahara :  Control of the senses

Dharana :  Concentration and cultivating inner perceptual awareness

Dhyana :  Devotion and Meditation

Samadhi :  Union with the Divine

man wearing white pants under blue sky

 

The Benefits Of Yoga

  • Helps with mood and depression issues.
  • Increases spinal flexibility.
  • Improve chances of conception for females.
  • Improves cardiovascular function.
  • Eases the symptoms of asthma
  • Helps ease the symptoms of arthritis
  • Eases insomnia.
  • Can increase flexibility, strength and posture.
  • Promotes weight loss.
  • Increased energy.

 

Yoga can be practiced by people of any age and can be completed in a class setting with a teacher,  leader or guide or you can study the topic and become your own guide and maybe even adapt the principles to create your own system.

There is no doubt that people who have practiced Yoga, feel that they have derived great benefit from the practice.

Most of the hatha Yoga programs seem to be aimed at women, especially the class based Yoga sessions, but they can be practiced just as effectively by men.

 

Resources

Yoga Burn

Shapeshifter Yoga

Progressive Yoga, From The “World’s Smartest Workout ” Coach

6 Week Beginners Guide To Yoga

Alignment For Healing: Yofa Jhe Sessions

Meditation Expert

Weight Loss For Women And Men

blue and black measuring tape wrapped around a silver metal fork

 

 

 

 

 

 

 

Here is the one major  principle for weight loss, “ expend more energy than you gain from your food and drink”. I have a suspicion that modern food additives don’t particularly help a person keep to a healthy weight.

What is a healthy weight?, a weight that you feel good about, doesn’t cause any health problems and also makes you feel positive about the way that you look. The way a person looks is important and it is not just vanity, because looking good helps confidence, and therefore encourages psychological health. The normal quoted height/ weight ratios found in medical journals and websites do not tell the whole story, especially for males who work out. A 6ft male who weighs 190lbs with a 33 inch waist is considered overweight according to the Mayo Clinic BMI calculator. If the male works out however, this weight is on the low side and doesn’t take the exercise into account. I would not consider such a person as overweight, I would expect that this person looks good and has an attractive muscle tone. Generally, the average suggested weight range for a 6ft male is 155lbs -170lbs, which appears to be on the light side to me.

For the ladies, the average female height in the U.S.A. is said to be 5ft 4 inches with an ideal weight of 120lbs. The height quoted, seems to be somewhat less than I would expect, but it is an average of several different races of people. Ladies tend to concentrate on their looks over health when considering weight. This does not matter, as a healthy weight will result in both good looks and health.  A woman can carry more weight than the height/weight and BMI charts quote and still be very attractive, so don’t stress out over ideal weight charts and media publications on perfect weight and body type and such things.

Weight Loss, Men Vs Women.

Men lose weight more easily than women for several reasons,

  • Muscle – men have more muscle than women and because of that, they burn more calories.
  • Estrogen –  reduces a woman’s ability to  burn the energy off, after eating.
  • Stored fat –  men and women store fat in different areas of the body and it is easier for men to lose their belly fat that it is for women to lose the fat stored around their hips and thighs.
  • Water loss –  men lose water more easily, glycogen and water are stored in the body together. Glycogen is stored carbohydrates and when the energy in glycogen is used, it also releases the stored water.Men use more carbohydrates during exercise than women. Water is heavy and because men burn more carbs than women, they lose more water because of this.
  • Comfort eating – this more favored by women and comfort foods tend to be high carb, processed foods.

These are physiological facts and nothing can be done about it, however, studies show that after a few months of a dedicated weight loss program the different results between men and women begin to even out, so at the end of the day it is possible for both men and women to lose as much weight as they wish, just don’t get into a weekly weight scale competition with a man in the early stages of a diet plan.

 

Natural Body Type

The three body types commonly used are the Ectomorph, Mesomorph and Endomorph.

As with everything, most people can be a some of one type and a little of another, but identifying your body type in general terms can sometimes assist you in your choice of weight loss program, including physical exercise, and will help you to know what to look out for during the course of your program.

  • Ectomorph – Slim/thin in looks, with long slender limbs and no signs of accumulated fat or much muscle, they can eat what they like in as much quantity as they wish and still won’t gain weight. The type of body that female supermodels posess. It looks good on a woman but not so flattering for a man.

 

  • Mesomorph – Muscular and solid looking without gaining fat too easily. The bones are of a medium density and they are the middle ground between the ectomorph and the endomorph. The mesomorph can gain muscle easily. A great body type for a man.

 

  • Endomorph – These body types have wide waists and big bones, they tend to gain weight easily and don’t gain muscle very quickly. Not so good for either men or women, but these minor disadvantages can be overcome.

 

The basic body types are very generalized and only give a person a simplified guide as to their natural tendency. Most people have a mixed body type that only favors one of the major types to a greater extent but also has qualities of other body types to a lesser extent such as a man with mainly ectomorph qualities who also adds muscle to his body reasonably easily.  Nothing is absolute, and it is perfectly possible for an ectomorph to gain muscle and an endomorph to lose weight. Good eating habits and the correct physical exercises can achieve whatever result that you wish, to a large degree.

 

Age and Weight Gain.

Many people gain more weight as they age and there are many possible reasons. It could be that they are less active. This is an easy fix, just be as active as you can.  I have noticed lately, that I see more older people who look slim and fit and more younger people who look like they have been on a diet of chips, soda and candy for their whole lives. We could also speculate that younger people generally don’t get a full serving of exercise anymore during the course of a normal day and the fit looking younger people are the people who have to expend energy at the gym in their own time after work to stay fit.

Some scientists suggest that age effects our eating habits and that older people can become less perceptive about their body’s nutritional needs , specifically effecting the mechanism that stops us from continuing to eat when we are full.

As we age, our metabolism slows and this leads to fewer calories being burned. Burning calories can be achieved by exercise, so older people who don’t want to gain weight can take as much regular exercise as their health allows.

Loss of Muscle. Muscle burns more calories than fat and as we age, we lose lean muscle if we don’t exercise.. Weight training can counteract this aging effect and also boost strength and flexibility.

 

Food Quality

Food quality is as important as the type of food eaten, this should be remembered when selecting your diet plan ingredients. The best approach if you haven’t got a diet plan yet, is to minimize highly processed foods, drinks and anything that states that it is a diet or low-fat product unless it is naturally low in fat, make your meal size smaller than your usual size and cut out the snacks. The grocery stores are normally laid out with the fresh foods around the perimeter and the processed foods in the aisles, so minimize eating foods found in the aisles, which are normally canned or dehydrated.

Organic foods should be chosen over anything that does not state that it is organic. Non-GMO labelled products are preferred. If you wish to grow some vegetables, make sure that you buy Non-GMO seeds.

Studies on groups of animals have suggested that GMO foods caused them to gain weight when compared to groups that were fed Non-GMO foods over a period of months. Studies have also shown that GMO crops are between 10% to 25% lower in nutrients than they were 50 years ago, so a weight loss diet with a high level of GMO ingredients is counter-productive. Even if you don’t trust the studies, do you want to risk sabotaging your diet by ignoring the possibility that the studies were correct?.

 

Surgery For Weight Loss

I would not advise this approach unless it is the only option in a life threatening situation. I don’t believe in any surgery that is not for emergency purposes. The surgery itself is not necessarily dangerous, but It is tempting fate to allow someone to perform invasive surgery for a problem that could probably be solved by dietary change, exercise and determination. Surgery is also very expensive as it is usually considered cosmetic.

 

Exercise

There are people who can lose significant weight without exercise but I believe that exercise should be an integral part of any weight loss program. Weight training is ideal because it builds muscle and muscle burns more calories than fat. This results in a win-win situation, you get to look more toned and lose weight more effectively. A whole body approach is advisable for weight loss, meaning that you should exercise every part of your body in each session, chest, shoulders, arms, back, legs and abdominals. A body builders approach can be used, where you break the training sessions into two or more body parts per session, such as chest/back one day, legs/shoulders another and arms on another day but this requires more dedication. A full body approach to weight training ensures that you keep your muscles in balance and you can’t skip the less appealing exercises such as legs for the men and upper body for the ladies. Don’t worry ladies, you won’t end up looking like Arnold, (it takes a huge amount of effort, among other things, to produce those results) but you will look very toned. With weight training, the body continues to burn calories long after completing the session.

Cardiovascular exercise is also good for burning calories and it keeps you fit. The exact exercises will have to be a personal choice, but running is good, circuit training in a gym class is good, including the popular boxercise and martial arts inspired classes.

The bottom line on this is that it is wise to include an exercise plan along with your diet plan for best results. Pick an exercise regime that you enjoy because this will help you to stick to it.

 

Mental Approach

Determination is needed to be successful in weight loss, this is why I suggested earlier that it would be beneficial to experiment with finding the diet that suits you, psychologically and physiologically.

A desire to succeed and a positive approach are needed. Aids to this can be visualization techniques, affirmations and meditation. I believe that many high performing athletes use some or all of these techniques to perform at their best, as do many high performing people in all walks of life. It might sound New Age, Hippy, Weird etc, but it can’t hurt, and if you discover that it works, you have found a new assistant, one that was in your own mind all along.

 

Types Of Diet

There are many diets available, the trick is to discover which diet your body responds to best. I would also suggest that a weight loss diet does not have to be boring, painful or debilitating. The expert official advice is not always the best advice to take and I believe in researching and experimenting for yourself, because where diet and exercise are concerned, you are the expert regarding your own body. The saying that “one man’s meat is another man’s poison” is very apt here, and it should be considered when choosing your diet plan. Find out what works for YOU, keep notes and use the information to improve the quality of your life and achieve your goals.

If you have known medical issues, I would advise checking with your doctor before starting any diet or exercise program.

Most diets plans will work if the programs are followed accurately (no cheating). I have listed some interesting ones below but there is no guarantee of success on any of the plans listed, it’s up to you to test them out and see if one of them works for you!!

 

the-perfect-fat-burn-diet-3d-book-cover

The PFB Diet uses modern science to help you reach your absolute highest possible fat burn rates WITHOUT destroying any of your lean body mass. It relies on a specific combination of foods that have been proven to REDUCE your hunger and cravings even as you enjoy insanely high fat burn rates.

 

The 4 Week Diet

 

 

revenge diet

A secret that reversed my Type 2 diabetes…

A secret that had me shed 40 lbs in 3 months without drugs or dangerous surgery.

A secret that left my “know-it-all” doctor absolutely shocked and questioning everything he learned in medical school…

A secret that gave me the ENERGY I had as a teenager and the sex drive I thought I’d lost for good…

A secret that didn’t just “save” my marriage, but had my husband come crawling back to me, treating me like a queen… practically worshipping the ground I walked on…

 

 

smoothie diet

 

CLICK HERE to learn more

 

 

diet for men olgo

DOES IT WORK?

Customized Fat Loss for Men is a weight loss program exclusively for men because it consists of unique nutrition and training strategies designed to work with the male metabolism in order to support healthy weight loss and optimize the release and effectiveness of naturally occurring male hormones.

Now, it’s important to understand this weight loss program is not some kind of supplement and has nothing to do with silly exercise gizmos, pills, powders, potions or anything of that nature whatsoever. And this program definitely isn’t some kind of crazy crash diet or celebrity fad of the week. Rather, with Customized Fat Loss for men you’re provided a complete nutrition and training program along with a custom nutritional software designed to help your body optimize fat loss by systematically allocating calories and macronutrients at specific times based around you as an individual….

The amount of calories you consume, when you consume them, and the macronutrients they’re comprised of are all determined by various personal factors like your age, weight, height and most importantly your body type. Your customized training program is also individually determined by all of the above personal characteristics along with your exercise history and capabilities.

Customized Fat Loss For Men uses a unique 3 phase approach designed to provide a healthy, natural and fully customized solution to help men achieve their weight loss goals.

 

 

 

Full Throttle Weight Loss

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This is the end of your fat loss journey, and the beginning of your new lean self.
You’re going to watch your body change, you’re going to feel your joint pain
disappear, and you’re going to experience more confidence than you
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Exercise With Dumbbells

bodybuilding close up dumbbells equipment

Dumbbells are about the most versatile piece of exercise equipment you’ll ever use or own. You can train any body part with them, they’re suitable for anyone-beginners, intermediate and pros-and can be used by people of any age to get fit. They’re also the ideal, regardless of your fitness goals. So whether you’re just looking to trim down, maintain or even build mass, dumbbells can be the right piece of equipment for you. Assuming that you’re doing the movements properly, when you train with dumbbells you mimic the body’s natural movements, considerably reducing the risk of injuring yourself.

The point today is to present a few little known, but highly effective dumbbell exercises-it’s always good to do something new. When the body’s muscles get too accustomed to the same routine day after day, week after week, month after month, your routine’s effectiveness is diminished. That’s why knowledgeable guys change things up every now and then so they can keep seeing gains and achieving the results they want.

Here are a few dumbbell training exercies that you probably haven’t heard of.

Dumbbell thrusters (legs, shoulders): Works the glutes and shoulders at the same time. Place an exercise ball behind your legs. Stand straight holding two dumbbells at shoulder height with palms facing each other about even with your shoulders. Squat down until your butt touches the ball, then thrust upward raising your arms towards the ceiling, while maintaining your palms facing the same direction. Squat down again lowering the dumbbells to the starting position, then repeat.

Dumbbell hamstring curl (hamstrings): Lie face down on a flat bench with your knees hanging over about two to three inches. Have someone tuck a dumbbell vertically between your feet-if you’re limber and not too clumsy, you can manage it yourself. Grasp the front two legs of the bench for stability. Then, without lifting your waist from the bench, keep your knees together tight and raise your toes (and the dumbbell) towards the ceiling until your shins are perpendicular to the floor.

Dumbbell ab crunch (abs): Lie on your back with your knees bent, feet flat on the floor, holding a dumbbell with both hands (one hand over each end of the dumbbell) close to your chest just below your chin. Keeping your butt and lower back on the floor, slowly roll your upper back off the floor, keeping your neck neutral. Pause and hold for a second or two and then return to the starting position and repeat.

Low dumbbell crossover (chest): This awesome move can completely isolate and pump up your pecs. It’s like the Low Cable Crossover but done with dumbbells to further isolate the pectoral muscle. With one foot forward for stability, grasp the dumbbells (hands facing forward), spread your arms until they’re at about a 45-degree angle and your hands are a few inches behind your hips. Lean forward slightly. Bring the dumbbells up and together, using a sweeping arc motion, stopping right in front of your lower chest. Pause for a full second, return to the starting position and repeat. Keep your arms slightly bent to be sure that you’re fully isolating the pecs.

Dumbbell press and fly combo (chest): This double-duty exercise keeps the pectoral muscles under tension throughout the movement. Position yourself for a regular dumbbell chest press. When your arms are fully extended, instead of dropping them back down to your chest, then slowly arc them out in a fly movement-without changing the position of your hands-until you get a nice stretch. Pause, return to the starting position and repeat.

Zero impact dumbbell row (back): Stand with your knees somewhat bent and lean over slightly, keeping your back straight. Hold the dumbbells so they’re in front of your thighs (palms facing your legs). Your elbows should be slightly bent. Bring the dumbbells out, back and up behind you in an arc, swinging your elbows back like a pendulum but maintaining control of the weight, keeping your back straight. Focus on contracting the back muscles. Return to the starting position and repeat.

Reverse incline hammer curl (biceps): Use fairly light weights for this one-it really isolates the bicep. Sit backwards on an incline bench adjusted to a 60- to 70-degree angle. With your arms hanging straight down, hold the dumbbells with your thumbs up, palms facing each other (hammer curl position). Curl the weights up until the just touch your shoulders. Squeeze, pause and repeat. If you pull your elbows back just a bit, it will put more emphasis on the long head of the biceps, which can otherwise be tough to train.

Wrong way tricep pullover (triceps): Lie sideways (perpendicular) with your upper back on a flat bench as though you were going to do a dumbbell pullover for your chest. Grasping one dumbbell with both hands, bring your arms up and behind your head-again, as though you are going to do a dumbbell pullover. But instead of trying to keep your arms straight, stretch your arms back, maintain the upper arms in a fixed position and bend your elbows down, lowering the dumbbell and stretching the triceps. Pause, squeeze, return to the starting position and repeat.

By Mike Westerdal 

Mike is the creator of the illustrated guide, “Dumbbell Routines & Exercises eBook”, that will Help You Increase Your Muscle Size And Improve Your Physical Fitness In 90 Days Or You Get To Keep This Breakthrough eBook FREE! More information Click Here