Kettlebell Training Works Efficiently and Effectively For Overall Improvement in Health

The Most Popular Traffic Exchange

Americans love efficiency. In almost every activity of life, from work to chores at home, Americans prefer to gain as much as possible in the shortest amount of time. This preference stems from the hectic schedules most Americans have. They want to spend the greatest amount of time on their top priorities, and exercise is generally not a top priority. For this reason, an exercise technique that offers a high level of efficiency is sure to gain popularity among Americans.

Over the last decade, this trend has proven to be true. Developed in Russia over the course of centuries, kettlebell training developed as a body building technique and grew to include many athletes because of its efficiency and level of effectiveness. Kettlebell training offers strength training, intensive cardiovascular exercise, and flexibility improvement within one workout.

kettlebell training

The anatomy of the kettlebell itself provides insight into its potential effectiveness. The kettlebell is composed of cast-iron. It is typically described as a ball with a handle. The weight options vary from small to extremely heavy. Users may typically grasp the kettlebell in three positions depending upon the move performed. The handle is the most common place to hold; the horns offer another place to grasp; and the base, or ball itself, offers the most stability though it is the heaviest portion of the kettlebell.

A variety of movements may be performed with a kettlebell. Beginning users should seek appropriate training. Although kettlebell training can be therapeutic for back injuries, using the equipment incorrectly could lead to further damage and injury. Kettlebell training exercises can consist of typical exercises that would be used with conventional weights. Additional, more effective exercises include snatches, wings, cleans, and jerks, among other kettlebell exercises.

Studies demonstrate that active kettlebell exercises of a twenty minute duration burn the same amount of calories as a person running a mile in six minutes. That level of intensity indicates a high level of cardiovascular activity. While this highly intense cardiovascular exercise occurs, kettlebell activity simultaneously strenthens muscle. The user lifts and swings heavy kettlebells, developing muscle and strength. Holding the kettlebell and maintaining balance also provides core strengthening at the same time. Kettlebell exercise provides core strength training, muscle training, flexibility training, all while providing a highly intense cardiovascular workout.

Other elements involved in kettlebell workouts provide benefit as well. Because the activity works out several muscle groups at once, calories continue to burn even after activity ceases. Not only do calories burn during muscle repair, the increase of muscle mass raises the resting metabolism of the individual. These factors increase the ability of kettlebell training to burn calories and lead to highly efficient fat loss.

Kettlebell training increases other areas that lead to higher metabolism. Flexibility, posture, and muscle mass all influence metabolism. Great improvement can be seen in these areas following kettlebell training. Kettlebell exercises are quite specific; training is essential when beginning a kettlebell routine. However, consistent kettlebell training leads to higher metabolism, toned definition, cardiovascular health, improved flexibility, stronger cores, and an overall more healthy body.

 

A Comparison Of Kettlebell Training To Regular Weight Training

The Most Popular Traffic Exchange

Strength training is a critical element of any exercise program. Increasing muscle promotes fat loss and increases resting metabolism. The conventional methods of strength training generally include weight training of some sort. Kettlebells offer an alternative to traditional weight training, and this style of weight training may offer some surprising advantages over regular weight training.

Kettlebell training involves specific rhythmic movements of a kettlebell. Kettleballs are objects made of cast iron that resemble a ball with a handle. They range in weight from less than ten pounds to over 100 pounds. Kettlebells have seen regular use in Russia for hundreds of years. In recent decades, they are becoming more popular in the West because of the varying aspects that benefit cardiovascular health, strength, and flexibility.

kettlebell

Compared to regular weight training, kettlebell training offers several additional advantages. While all of the traditional exercises with weights can be performed with kettlebells, several exercises are specific to kettlebells. Regular weight training typically targets specific muscle groups, but with kettlebell training, several muscle groups operate to perform the movements. The two types of weight training, regular and kettlebell, offer similar results, but kettlebell training takes less time because it works several areas at once. Regular weight training is generally done separately from cardiovascular training.

However, kettlebell training offers intensive cardiovascular exercise simultaneous to strength training. The same is true for improvements in core strength and flexibility. Because of the asymmetrical nature of the kettleball, training requires improvement in balance. Additionally, the movements involved require full range of motion that improves flexibility while it strengthens the core. When comparing regular weight training to kettlebell training, the differences are seen in the advantages stemming from kettlebell training.

While kettlebell training offers additional benefits to cardiovascular health, flexibility, and core strength, the strength training gained from kettlebell training remains as effective as weight training, possibly more so. As with weight training, should the person desire bulk, they should use a heavier kettlebell. Should the person simply desire toning and weight loss, lighter kettlebells suffice. Specific areas can still be targeted with kettlebells. A person can still perform bicep curls, tricep curls, and other exercises associated with regular weight training.

However, kettlebells increase the effectiveness of the workout with exercises including the snatch, wing, clean, jerk, and others. Additionally, many prefer kettlebell training because it simulates real world activities, like carrying children or groceries. The muscles groups required for situations faced in life are actually the muscle groups developed. Comparatively, regular weight training focuses on the development of the muscle in a standing or lying position. These exercises do not relate to real-life needs as kettlebell exercises do.

When comparing regular weight training to kettlebell training, the results to strength training are similar. The differences include the time necessary to see the same results, the additional cardiovascular workout, the strengthening of the core, and the improvements to flexibility. Kettlebell training should be initially approached with the tutelage of an expert who can teach the proper technique and ensure the movements are done safely. When done safely, kettlebell training is highly effective for numerous areas of physical health, including strength training.

kettlebell
The 7 Key’s to Body Transformation – Learn The 7 Key’s to Transform Your Body Today (FREE DOWNLOAD)

How to Nourish Your Body with Nutrition

The Most Popular Traffic Exchange

Exercising is one of the best ways to keep the human body in optimum shape besides the more obvious elements like proper diet and food choices.

A good nutrition will allow the body to function well during and after a workout session.

protein

Eat Right

Being aware of the protein intake when physical activity is being practiced on a regular basis is important as it helps to ensure the correct amounts of macronutrient needs are being met. The carbohydrate and protein intake must be adequate to help maintain the body weight, replenish the glycogen store and help with the building and repairing of any tissue damage.

The fat intake should also be of an adequate level as it will provide the essential fatty acids and fat soluble vitamins to maintain the energy level and weight maintenance.

The diet should ideally consists of energy derived from fat which should be about 20 – 25% of the overall energy contributor, anything less would not be able to yield the desired results.

Having a good pre workout meal or hydrating liquid concoction would be most beneficial in ensuring all the right nutrients are available within the body system to help the body cope with the exercise regimen designed.

This may include some orange juice, water and whey protein, or some Endurathon mixed in with water, or a vanilla whey protein smoothie with berries and orange juice. Even some yoghurt and cereal or some toast and peanut butter are good pre workout boosters.

The post workout meal is also very important as this is provides the necessary elements to repair any damage done during the exercising session or to simply replenish the nutrients for the body.

Drinking a shake or a sports drink or even eating an energy bar after a good work out session will help maximize the muscle building process and hasten the body recovery time..

Essential Supplements For Extra Energy.

The energy needed to get the best out of any exercise routine is often not simply available without the aid of essential supplements. There are many different ways of getting these supplements, some of which are through natural sources while other are taken in the form of pre processed supplements.

Supplements

The following are some examples of essential supplements for extra energy sources:

Caffeine – this particular item has always been known for its “pick me up” qualities. Acting as a good energy booster this convenient and easily available item is a good stimulant that increases the energy, focus and endurance levels of an individual, and this is especially beneficial for high intensity workouts.

Energy drinks – these drinks are usually specially designed to help replenish the body during and after a workout. The energy boosting angle of this drink will be a good and easy source for the rejuvenation feeling. It is also a cheap and fuss free way of being re-energized.

Energy bars – these are food items that are specifically designed to be compact enough to conveniently carry around and they are filled with energy packed ingredients.

These ingredients would include the necessary essential nutrients and energy boosters.

Energy shots – another conveniently small packaged drink that contains all the necessary stimulants to support energy and performance. This will help the individual stay refreshed and energized even after a strenuous workout.

Other essential supplements, that are usually ideal for workouts would include a good dose of carbohydrates as this also provides a good source of energy and fuel for the body.

Vitamin B is also another essential need for the body as it helps to promote overall healthy and optimizes the energy and metabolism within the body. Ribose is a natural occurring sugar that may increase the ATP production and performance while supporting the energy levels.

protein
The 7 Key’s to Body Transformation – Learn The 7 Key’s to Transform Your Body Today (FREE DOWNLOAD)

Back Pain Indicators

The Most Popular Traffic Exchange

Back pain is usually an indicator of an underlying problem. For example, if your back bothers you once and later the pain will stop. Later, the pain may start again. This means you have received the indicator of future problems. The first time you have back pain, you can consider it as a warning that something is not right. You will need to pinpoint exactly where the pain originated, and what you were doing when the pain began.

Once you determine the day the pain started, and exactly what you were doing when the pain began, you will know what to avoid doing later in life. Did you fall? Were in you a car accident? Were you picking up a box?

pain

What Did the Pain Feel Like?

After you have determined what triggered your back pain, you will need to take into consideration the symptoms associated with the pain. Did you feel the pain? Did you feel weakness in the area surrounding the muscles? Did you feel weakness that extended to your legs? Before the pain hit, was your back stiff, or did you feel numbness in the area?

Now that you know what triggered the pain, you can utilize the indicators to discover where exactly the pain started. Was the pain in the top of your back? Did the initial pain cause radiating pain? Did you feel pain around your neck? Was the pain constant or did it come and go? Did the pain shoot to other locations in your body?

How Did the Pain React?

Did the pain increase when you performed certain activities, or moved in a certain way? Did the pain decrease during certain activities or movements? Did the initial injury cause constant pain, or did the pain come and go over time? Were there any long-term problems associated with the injury? Did the pain go immediately, or did it take a while to fade away?

Why You Should Consider These Questions

The answer to these questions can assist your doctor in determining the cause, and fully understanding the condition you are suffering from. If you were in an accident, and were treated by a medical professional, you will want to let your doctor know what tests were performed when you were treated. What was found on the exam, tests, and images taken during the visit?

If you did see a medical professional and they recommended a specific treatment, what was it? Did the treatment help you? If the treatment did help, are you willing to try the same treatment again?

Backpain Caused by Other Conditions

Did your back pain start after having surgery? Maybe it is associated with a joint or musculoskeletal disorder. By letting your doctor know if you have any of these problems, you may help them find a solution to your problem.

Other things you may want to take into consideration is whether your job requires you to lift heavy objects, causes emotional distress, or causes you to suffer serious stress. Are you required to stand for prolonged periods of time, or maybe sit for extended periods of time?

Do you exercise properly, or often? Do you stretch before exercising? How much stress do you endure on a regular basis? Do you perform physical activity in order to relieve emotional and mental stress? All of the problems listed here can cause acute and chronic back pain.

Does Your Family Carry a Hereditary Back Problem?

Once you have asked yourself the important questions above, you need to consider your family history. If there is any possibility of hereditary back problem. If there is, letting your doctor know there is a possibility of this history, it can help him to determine the origin of your injury or pain. Many times, patients ignore this possibility, which causes confusion for physicians.

Recurring Back Pain

If your back pain has occurred before and has recently come back, let your doctor know the answer to the questions above. Let your doctor know exactly what treatments you have tried at home, along with what has worked and what has not.

Doctors commonly recommend rest as a treatment for back pain. They may also make a referral to a chiropractor or physical therapist. These professionals will be able to recommend stretches you can do to release tension from muscles that are commonly overlooked, which may prevent future pain.

It is important that you do not ignore back pain indicators. As soon as back pain starts, take note of it. Discuss the problem with your doctor to help prevent future problems and possible permanent damage.

pain
Back Pain Relief A Guide to Understanding Back Pain and How to Get Relief (FREE DOWNLOAD)

5 Top Yoga Apps to Use at the Office

The Most Popular Traffic Exchange

Not everyone is fortunate enough to work for a corporation that offers free yoga classes for their employees on-site. But that doesn’t mean you can’t do yoga at work.

These top 5 apps make it a breeze to take yoga with you wherever you go…including the office.

app

Simply Yoga

This app is great for beginners who want to ease into a practice without others around. Expert instructors demonstrate a variety of over 30 poses, while the preset routines offer users a choice of 20, 40 or 60 minutes. Plus, it’s easy to follow along since this app provides audio that guides you through each step of a pose. The basic app is free, but you can get it even more great stuff with the premium upgrade option.

Daily Yoga

This app focuses on making yoga a part of your daily routine by offering lots of options for the beginner to the advanced practitioner. It also allows you to set goals for yourself, such as learning to meditate or toning your body. If you are looking to improve your overall fitness, you can also take advantage of the other options available with the app, like Pilates. They add new workouts each month, and you can customize your own program and even track different aspects of your fitness like calories burned. The basic app is free, but you can get it even more great stuff with the premium upgrade option.

Universal Breathing—Pranayama

One aspect of yoga is using the breath to steady the mind or pranayama. This app offers courses to help you practice breathing to lift your mood, boost energy, reduce stress and anxiety. The app courses guide you with animations and music to assist in reaching your peak mental health. The cost for this app is $4.99

Pocket Yoga

This app offers users both audio and video instructions as you move through each pose, including pranayama exercises. They have 27 different programs so that you can choose the level of difficulty that’s right for you, and if you are unsure about proper alignment for a pose, you can view their 200 illustrated poses to ensure you are getting the full benefit of your practice. The app automatically tracks your practice, which makes it a breeze to track your progress. This app costs $2.99.

Yoga.com Studio

This well-designed and popular app offers a wide array of programs (37 in total) and gives you the next-best yoga experience than a class—HD videos that show each pose. They provide nearly 400 postures and breathing exercises in their library and 3D muscle images to gain a fuller understanding of how each pose builds and works your body. This app is free for Android and $3.99 for iPhone.

app
Yoga for Beginners (INSTANT DOWNLOAD)

 

Preventing Sports Injuries and Back Pain-Learning Proper Stretch Exercises

The Most Popular Traffic Exchange

In sports people learn techniques, and will train to enjoy the sports. The problem is most trainers fail to train the peers correctly. Injuries occur when inappropriate training and techniques are used. In addition, many people engage in sports failing to wear proper clothing, helmets, etc., and sometimes people will participate in sports when weather or visibility is poor.

When weather is cold, it is important that you wear warm attire. Wearing proper attire can help you avoid respiratory conditions, which affect the liver, lungs, etc., and can lead to back pain. In addition, those joining in exercises or sports should wear proper shoes to avoid slips and falls. Helmets are essential to prevent brain injuries. Brain injuries will affect the spinal columns, which leads to back pain.

sports

When weather conditions interrupt visibility, it poses risks. In fact, various people have sustained back injuries while jogging at night, since these people failed to wear proper attire, such as reflective tabs, etc. Motorized accidents can occur when the driver cannot see the runner, jogger, etc. This means the vehicle hits you and if you are not lucky enough to die, you should pray that you are lucky enough to miss back pain. Back pain is one of the worst types of pain you will ever endure. Since many people are misinformed as to how to stretch the muscles before exercising, we can consider a few helpful steps.

As mentioned earlier it is important to perform proper exercises before joining in sports. Proper exercises start with warm ups. Warm ups include neck, shoulder, arm, and leg stretches.

How to perform neck stretch exercises:

To start neck stretch exercises you want to stand erect. Lift the head so that it extends upward. Now, move your head so that it bends slightly forward. Continue to change directions, bending until your chin rests slightly on your torso. Balance the head, turning it to the left or right and hold your position. After a few seconds turn your head so that it rolls to the other side of your body. Hold the jaw down, hold, and continue stretching the neck up to five counts.

How to perform shoulder stretches:

Again, stand erect. Lift your arms so that it extends above the head. Clasp the hands, joining them and pulling the hands downward and behind your head. Hold and repeat the steps five counts. Next, with your arms behind your back, reach down and hold your hands at a pointing position. That is, bring your fingers together at the points while one arm is over the shoulder and the other arm is behind the back. Pull in opposing directions once in position. If the arms are bent, extend the right arm, bending it back and over the right shoulder and the head. With your free hand, grab your elbow and hold. Pull the elbow gently toward the free shoulder, and repeat the steps on the left side.

You can practice the windmill, shoulder shrug, triceps stretches, arm circles and more to warm up before breaking into a full-speed workout.

How to perform the windmill:

The windmill is one of the oldest stretches in the history of workouts, yet the stretch is often missing in action, since many people do the windmill incorrectly. To start, stand erect. Your arms should be down at your side. Once in position, swing upward, the right arm and bring it to the front, up, and around behind your back so that it forms a circle. Repeat your steps up to five counts and continue to the other side.

sports
Back Pain Relief A Guide to Understanding Back Pain and How to Get Relief (FREE DOWNLOAD)

Solid Advice On How To Lose Weight

The Most Popular Traffic Exchange

When faced with all the information available about losing weight, it can be extremely confusing to figure out what advice to follow. The most success comes from keeping things simple. The suggestions in the article below are just what you need to make a weight loss plan that works without much fuss.

To assist with weight loss, try working weight training into your daily life. The more muscle mass you have, the more calories you will burn. Combining weight training with proper cardiovascular exercise are not only great for your overall health, but perfect compliments to a healthy diet. Although muscle does weigh more than fat, it is really fat loss that you are desiring and not weight. Consult your doctor before any major changes in your routine.

lose weight

A good way to lose weight is to spread out your meals each day. Eating more frequently will raise your metabolism and it’ll also prevent you from feeling hungry. By eating more often, you’ll be less likely to snack on unhealthy foods because you just won’t be hungry.

If you’re trying to lose weight, it’s important to make sure you stay away from sugary-tasting foods and drinks, even those sweetened artificially! The reason for this is that when your body takes in a sweet taste, even if it’s not sugar, it primes your insulin pump for a sweet “hit” to come. Your body produces insulin, preparing for more calories to arrive and you become hungrier, making you eat more. So stay away from the sweet tastes and you will find that your appetite goes down.

If you are looking to lose weight you need to focus on cardiovascular activities. This will increase you heart rate and help you burn more calories than weight lifting and other resistance exercises. Any exercise that raises your heart rate and keeps it up can be considered cardio exercise, so just find something you like to do.

Whether your goals are just to lose weight or to bulk up, you need to include strength training in your workouts. Just doing cardio workouts like running, walking, or swimming aren’t enough. Strength training helps you build up more muscle and burn more calories at a resting rate as well as burning more calories during the workout.

Slow down to lose weight. Studies have shown that eating your meals at a slower pace makes you eat less. When you eat slow you feel full with less food. You should use mealtime as family time, when you are chatting up your family, you can’t have a fork in your mouth.

A trick many dieters recommend is to pop a piece of ice in your mouth when junk food cravings hit. Sucking on an ice cube can help satisfy a desire to eat.

Practicing behaviors which are simple lead to successful outcomes. Remember to practice the tips you just read over the next few days. You may be shocked to learn how easy it is to lose weight quickly. In a matter of weeks, you will have developed the healthy habits that are going to bring your to your ideal weight.

lose weight
The Prevention and Treatment of Headaches – A Guide to Getting Your Life Back (FREE DOWNLOAD)

How to Lose Weight Fast and Easy

The Most Popular Traffic Exchange

If you’ve heard it once you’ve heard it a dozen times – fad diets don’t result in permanent weight loss. But what about when you want to lose a few pounds fast. It’s hard not to try the Cabbage Soup Diet or Lose 21 Pounds in 21 Days Diet. While these diets might work is this really safe weight loss and will it last? According to NBC’s Biggest Loser medical doctor Dr. Michael Dansinger, there’s nothing wrong with rapid weight loss.

Losing 20 pounds in a week because of an aggressive exercise and easting program that involves hours a day of exercise combined with healthy eating choices and restricted calorie intake can result in exactly this kind of weight loss. However, such a program should never be undertaken without first getting your physicians approval.

pounds

Even without taking it to the extreme losing 3 to 5 pounds a week can easily be accomplished. Losing weight fast is really as simple as a math formula. You must burn more calories than you take in. A deficit of 500 calories seems to be the recommended and can be accomplished by reducing your calorie intake and increasing your physical activity.

If you want to lose those pounds faster than exercise more and eat less. Around 1100 calories combined with one hour of exercise a day will lead to a loss of 3 to 5 pounds in the first week. If you weigh more than 250 pounds then the amount will be more. Great news – According to Dr. Michael Dansinger, the more fat you have to lose the faster it will come off.

Did you know you can lose up to 5 pounds in fluid just by reducing starch and sodium intake. While cutting back calories has the greatest effect on weight loss it’s important to not do any drastic reduction or you’ll put your body into starvation mode and you’ll lose nothing. Dieticians recommend not going below 1,200 calories a day.

5 Tips to Quick and Effective Weight Loss:
  1. Drink plenty of water. You can reduce hunger by drinking more water.
  2. Eat plenty of low calorie fruits and vegetables. They’ll make you feel full.
  3. Eat six small meals a day rather than three large ones.
  4. Get rid of all those foods that are bad for your waist (and your health) by removing them from the house.
  5. Weigh yourself daily and track the food you take in – it will keep you focused on your weight loss.
Now that you know how to lose weight fast and easy, what are you waiting for?
pounds
The 7 Key’s to Body Transformation – Learn The 7 Key’s to Transform Your Body Today (FREE DOWNLOAD)

You Don’t Have to Starve Yourself to Lose Weight Fast

The Most Popular Traffic Exchange

Trying to lose weight can be tough. Trying to lose weight fast can be even more of a challenge. If you think you have to starve yourself or endlessly exercise you’ll be happy to learn that’s not so.

Preparing for your weight loss program can make a huge difference in your success. When you take the time to evaluate your weight loss needs you’ll be able to better chose the best diet and exercise program for you. Your metabolism is key to your weight loss, which is why you need to discover how fast your metabolism is. There are plenty of free metabolism calculators you can use.

cardio workouts

What many don’t realize is that to enjoy the maximum weight loss two 15 minute cardio workouts 3 to 4 times a week, combined with some weight training or resistant training on 2 to 3 times a week will result in maximizing your weight loss. The best fast weight loss combines exercise with reduced calorie intake. It will provide you with the quickest results. As you build muscle, you’ll it takes more calories to maintain that muscle and so you’ll lose more fat.

Don’t waste your time with crunches. All you’ll do is develop muscle under the fat and you’ll actually look fatter. Cardio workouts are ten times more effective so take advantage of them. There’s no need to have to spend any money to enjoy your cardiac workout other than a pair of comfortable shoes. Walking briskly is an excellent cardio workoutOf course, you can add cycling, jogging, running, or other activities, which you enjoy.

The best diet is a healthy diet. That means avoiding processed foods and eating plenty of fresh fruits and vegetables, as well as quality protein (poultry and fish) and complex carbs. Then all you need to do is take in fewer calories than you use.

You can do this by either eating less or by exercising more. There’s really no big secret here. If you reduce your calorie intake start with a 100 to 200 calorie reduction. Never drop more than 500 calories or you risk scaring your body into starvation mode. When that happens you’ll not lose a pound.

To learn you can lose weight quickly is rather exciting. It’s great to discover it doesn’t have to take months to lose those pounds. In fact, you can easily lose 3 to 5 pounds a week and you can do it without any risk to your health. In no time, at all you’ll be leaner, thinner, and more toned.

cardio workouts
The 7 Key’s to Body Transformation – Learn The 7 Key’s to Transform Your Body Today (FREE DOWNLOAD)

Healthy Eating After Exercise for Best Results

The Most Popular Traffic Exchange

Being healthy is a lifestyle choice, and it is one that includes diet and exercise both. But how do you figure out how to balance the two of them in a way that will provide you with the greatest possible result?

When you want to see yourself losing weight and exercising in a very effective way, the best thing you can do for yourself is to begin seeing every lifestyle choice you make as being toward one ultimate goal. Exercise is a very important part of any daily routine, and if you are not capable of setting the time aside to exercise, you will find that it is far more difficult for you to feel good and lose weight.

healthy

For the best results, exercising before you eat a large healthy meal is something that is very helpful. Sometimes, it can be easy to eat too much, especially if you are eating right after a workout. If you choose to eat after a workout, you are going to be at the risk of packing on the pounds if you are not being conscientious about your choices.

Make sure you know how many calories you were able to burn during your workout so that you are not overdoing it after you have exercised. Maybe instead of exercising, drink water and have a piece of fruit or another high in protein snack that will provide you with the protein that you need in order to encourage muscle development.

The most risky thing about eating after a workout is that we often find ourselves developing a big appetite. That is why it can be helpful to drink a large glass of water after your workout, so that you are less prone to overeating. When we are developing muscle, it can make us very hungry, and that is just our bodies way of saying it is getting into gear in a very positive way.

If you find yourself uncertain about how to approach eating after a workout, you could always try to consult a nutritionist or dietitian who will give you a good idea of how you should formulate your meals. If you work out at the gym, there are often people there who are willing to help you work out a meal plan and an exercise plan that will work hand-in-hand toward helping you reach your fitness goals.

Healthy eating is a lifestyle choice that can completely turn your life around. Making sure that you know what to eat and when can help you to achieve your goals, both mentally and physically. Food can be a way of healing yourself and your body, and building muscle and stamina.

If you find yourself struggling with what to eat after a workout, try to keep it simple and nourishing. Eat fruits and vegetables and drink water. Have things with protein in them, like nuts and seeds. These are all great post workout snacks that will help you to gain muscle and continue to burn calories all day long!

 

healthy
Diet and Exercise (Free Download)

The Secret to Lose Weight and Build Muscle Fast

The Most Popular Traffic Exchange

Weight loss – there’s a lot of buzz around it, but how do you lose weight and build muscle fast? Glad you asked! It’s time the secret was out.

The weight loss industry is a multibillion dollar industry and they’d like everyone to believe there’s some big secret that they know and you don’t. That’ how they sell you magic weight loss formulas. It’s time you knew the truth about what it takes to lose weight and build muscle fast.

weight loss

Muscle vs. Fat

If you are trying to lose weight and build muscle and you want to do it fast, crash diets that seriously restrict your caloric intake aren’t what you need. When you lose weight while dieting, you lose muscle and fat. Exercise will preserve your muscle and build new muscle. You need to eat healthy and incorporate a vigorous exercise regime into your daily life. That will build muscle and you can watch the fat shrink away.

The Right Foods to Build Your Muscles

If you want to build your muscles, you are going to have to feed them, and not just any food – the right foods. Proteins are key to building your muscles. This is why bodybuilders use protein shakes to bulk up. But don’t ignore carbs, because they are also important to building muscles.

The key to losing weight and building muscles quickly is to eat a balanced diet. You should be taking in two grams of protein per kilogram of body weight if you are following a serious exercise regime, however if you are not exercising you should be taking in no more than .8 grams per kilogram of body weight.

Calorie Counting

Without ever cutting calories, increasing your exercise and you can see an amazing reduction in weight loss. The formula to weight loss is really no secret. You must use more calories than you take in. So start paying attention and make sure you are burning up more than you are taking in. You also need to make better food choices – healthier choices mean you’ll have more energy and feel fuller.

Building Muscle

You aren’t going to bulk up overnight. If that’s your goal and you put the time in you’ll see the result in a few weeks, without any magic potions or pills. Start slow, with weights you are comfortable working with. Always do your exercises properly. Match your goals and your training to get the results you expect.

There you have it. There’s really no big secret. The right mix of diet and exercise and you’ll be toned and lighter in no time at all. You really can lose weight and build muscle fast.

The 7 Key’s to Body Transformation – Learn The 7 Key’s to Transform Your Body Today (FREE DOWNLOAD)

Build The Perfect Male Physique – Gain Muscle Lose Fat Quickly

The Most Popular Traffic Exchange

How would you like to build the perfect male physique? Would you like to gain muscle and lose fat quickly? Then you’ve come to the right place. If you want to develop bigger muscles and get more ripped. If you want to develop a six pack or if you want to get rid of that extra fat you need two things from your body. Sound confusing? It’s really not.

If you want to lose a lot of fat and gain a lot of muscle all at once it can be difficult. That’s because they are at opposite ends of the scale. If you want to build new muscle your body will require additional energy, which means more food and more calories. To lose fat you need to eat less and that means fewer calories. So how can you do both.

lose fat

In the early stages of building muscle and losing fat there’s a bit of a balancing act. It starts by eating right. You will need to increase your calories to develop muscles. Increase your protein and decrease the fat in your diet. To maintain that muscle will take more energy and that means fat will be burned. In addition if you’ve lowered your caloric intake you’ll see even quicker results.

What many don’t know is that the more muscular you become the harder it gets to lose fat. But don’t despair. It’s all in the balance. On average men will gain approx. 9 pounds of muscle for every 16 pounds of fat. In the earliest stages you’ll lose fat and gain muscle quicker. As you reach your body’s upper limits your success will begin to decline.

If you’ve been fit before it will be much easier to lose fat and build muscles. Muscles have a memory and even if you’ve let them get out of shape they’ll quickly fall back to their muscle memory if you decide to get back in shape. This is great news!

To gain muscle and lose fat quickly spend the first 5 weeks building muscle and then the next 3 or so weeks losing fat. There are two methods that work well for achieving your goals.

The Bracketing Method 

You cycle your calorie intake and carb intake through the week depending on the kind of training you are doing.

The Sawtooth Method 

This method involves losing fat and gaining muscle until you reach a body fat percentage you previously determined.

By the end of the 8 week period you’ll be leaner, have less body fat, and look fantastic!

lose fat
The 7 Key’s to Body Transformation – Learn The 7 Key’s to Transform Your Body Today (FREE DOWNLOAD)