Why You Should Do Strength Training for Optimal Health

Strength training, also known as old-school barbell training, is a very effective way for you to get in to shape. This type of training is very widespread and there are thousands of people around the world doing it to improve their health and get stronger.

What is Strength Training?

Strength training

Strength training is training the body for strength. Basically, if you train this way, you will get stronger. This type of training focuses on barbell training and movements. A barbell is a piece of iron rod that you can put weight on each side.

The basic barbell exercises or movements are:

  • Squat
  • Bench Press
  • Military Press
  • Barbell Row
  • Deadlift

These are the main lifts that are in most strength training programs.

Before exercise machines were developed most strong men, trained this way in the old school gyms. Modern fitness gyms have tons of different machines for different muscles. You do not want to train on these machines until you have muscles. These machines are great for body builders who already have muscles and want to chisel down their figure.

These machines are also great for the gyms because it’s easy to install and use by members of the public. Less qualified staff is needed in the gym. Which means the gyms save money, and make more of it. Machines limit your range of motion, and can cause injury if you’re not strong enough. Because of the limited range of motion, even if you get strong doing an exercise on the machine, it wouldn’t be very useful in an everyday situation.

On the other hand, strength training utilizes the entire body’s muscles working together to do an exercise. It’s only you and the barbell, it takes concentration, strength and determination to do. Most strength training programs are also progressive, so you can actually measure how strong you get over time.

For example, if you are a beginner, than most strength training programs recommend that you start with the empty bar and add 2.5 lbs on each side, each workout. The typical workout schedule is Monday, Wednesday, and Friday. This allows you to have rest periods. And trust me, you need them.

If you follow a simple program like 5×5 Stronglifts from stronglifts.com, then by week 4 you would be lifting about 30 lbs on each side, which would be about 105 lbs (including the bar, the bar itself is 45 lbs).

Most of the strength training barbell exercises require you to use your whole range of motion, which makes this type of training make your whole body stronger. Believe it or not Arnold Schwarzenegger training program was based on strength before he ever did any bodybuilding. At the height of his strength career, Arnold was able to Deadlift an impressive 680 lbs for his 240 lb frame body.

Some people say that lifting weights (meaning barbell exercises) are dangerous because you can get more injured. This is nothing but a myth. Actual statistics show that kids and adults are more prone to get injured by sports, such as soccer, football, and basketball, than weight lifting. Weight lifting or strength training in a correct and control way is much safer than many sports.

Another myth that is propagated by some people is that weight lifting is bad for your back. This is false. There is no science behind this myth, and in fact strength training has been proven to improve back muscles and overall posture.

Strength training is a great way for anybody to get into shape, because it is easy, doesn’t require a lot of time and is proven to work.

Visit my page here to learn more about strength training.

Tips to Gain Strength Quickly

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In order to setup a proper strength training routine, you need to understand how a muscle gets stronger. If you fail to understand the physiology behind getting stronger, you will put together a sub-optimal strength training program.

My goal in this short article is to explain the differences between bodybuilding and gaining strength.

strength

How a Bodybuilding Program Works.

Bodybuilding involves breaking down a muscle. This is done by performing reps in the 6-12 range and working the muscle to exhaustion. Typically bodybuilders aim for a “burn” and a “pump” in the muscle. They employ things like forced reps and negatives. If your goal is to build muscle then you are purposely trying to damage that muscle group. The idea is that when the muscle repairs itself, it will overcompensate and add a little more mass to that muscle group. Over time, these muscle groups will become noticeably larger. A proper strength training program aims for something much different.

How a Strength Program Works.

A good strength training plan should focus on making a muscle more efficient, not in breaking down a muscle. If your strength training program is geared toward things like the “pump” or the “burn” then you need to change your approach. Think of bodybuilding as “muscle” based and strength training as “nervous system” based. In a good strength training program you are trying to train your nervous system to send stronger impulses to the muscle group being worked. Your strength training program should be based around performing heavy weights and low repetitions.

Heavy Weights Generate Stronger Nerve Impulses to the Muscle Than Light Weights.

If you take a 5 pound weight and curl it, you nervous system barely needs to work to contract your bicep muscle. If you take a 40 pound weight and curl it, your nervous system needs to work harder. The heavier the weights you chose, the less reps you can perform in a specific lift. That is why an effective strength training program is based around lifting heavy weights for low reps.

How Many Sets and Reps are Optimal in a Good Strength Program?

In order to train your nervous system to become more efficient, you need to train it to fire strong impulses to the muscle over and over again. You must perform a specific heavy lift enough times for the mind-to-muscle link to get stronger. Gaining strength is a skill that is developed with practice like any other skill, so your strength training program needs to reflect that. Each set you perform should be 2-5 reps, but you will need to perform many sets to get the proper practice. You can decide for yourself how many sets you want to perform, I recommend between 6-10 sets in the major lifts.

Never Train To Failure if You Want to Gain Strength at a Fast Rate!

Training to failure is definitely a bodybuilding thing. None of your sets in your strength training program should ever be taken to failure. Every time you train to failure you are teaching your nervous system to fail. You will be rewarded with weaker impulses sent to the muscle on the next sets you perform. When you train to failure you are taking a “few steps back” in your quest to gaining strength. Obviously forced reps are to be avoided as well.

Schedule Plenty of Rest In Between Sets in Your Strength Routine.

Bodybuilders strive hard for things like “the pump” and they are trying to really exhaust their muscles, so they need to keep rest to a minimum. In a strength training program, you want maximum nerve impulses sent to the muscle each and every rep. In order to insure that really strong impulses are generated, you need to rest up to 5 minutes in between each set. If you ever play video games it is like waiting for your character’s energy to recharge up to 100%. Schedule enough time in your strength workout to rest 3-5 minutes in between each set.

You Should Not Be Sore After Performing Your Strength Training Program.

Since your strength workout isn’t breaking down your muscles, you should experience very little soreness the days after your workout. Since the muscles don’t need to repair themselves, you can work each muscle group more often than if you following a bodybuilding routine. A bodybuilder might work each muscle group twice a week, you should be able to work each muscle group 3-4 times per week. If you “practice” each lift 4 times per week, you should get quicker results than someone who does it 2 times per week. Just make sure that you aren’t breaking the muscle down like a bodybuilder.

A Quick Summary of a Good Strength Training Program

1) 3-5 reps per set
2) 6-10 sets per exercise
3) 3-5 minutes rest in between sets
4) Never train to failure
5) Never perform forced reps
6) Practice major lifts 3-4 times per week

Hopefully this clears up some of the confusion out there in setting up an effective strength training program.

What are Workout Supplements and How to Choose Them?

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Body building supplements are specially formulated to enhance body fitness and aid the process of body building. Workout sessions can be very demanding and gaining that extra energy needed to push to your limits is required to achieve target goals in workout results. The increased level of workout makes your body demand more vitamins and minerals and as a result your body can suffer from deficiency which can in turn hamper muscle growth.

Work supplements should be chosen carefully as they shape and tone your body by influencing your workout results. So, if your objective is to just build muscle, you need to look into workout supplements, such as prohormones, testosterone boosters, whey protein and creatine. However, muscle building workouts don’t just look into building muscles, they also stress on losing fat. Supplements that can help you burn fat are appetite supplements, carb blockers, fat-burners and stimulant-free products.

supplements

Best Body-Building Supplements

The range of products available in the form of body building supplements is quite extensive. However, the main categories that body builder check out are protein supplements, glutamine supplements and creatine supplements.

Protein Supplements

Protein supplements are used by body builder because of their ability to enhance muscle. Body builders take protein supplements primarily because they are so effective in improving sports performance. Workouts are bound to induce stress because of the need to achieve desired results. Intake of protein supplements helps to bring down the stress factors. Cortisol is a hormone that gets aggravated by stress, which is a negative factor because it destroys muscles, which workouts are actually aiming to enhance. Protein supplements reduce cortisol, thus aiding muscle building by bringing down muscle destruction.

When choosing protein food sources, the most important aspect to check out is the Biological Value (BV). Proteins that have the highest BV enable the body to absorb more nitrogen and this in turn helps in better building of lean muscles. Whey protein is a much preferred protein source because it has the highest BV (104) and only Egg Protein (BV 100) can come close to it.

Though there are many natural foods that are a good source of high protein, body builders prefer protein powders because they are a good source of gaining high quality protein without any fat intake. The powder is mixed with milk and drunk at the end of the workout session. Preparing a complete protein meal is time consuming so it offers a quicker solution.

Natural protein food sources such as salmon or beef can be expensive, while protein supplements cost lesser. They do not require any refrigeration and are portable. Most of them are available in the form of isolates, concentrates, blends, meal replacements, and weight gainers. Important protein supplements available in the market are Gaspari MyoFusion, VPX Syngex Protein, MGN Pure Whey Protein Isolate, LG Sciences Lipotropic Protein, and VPX Zero Carb Protein. However, intake of protein supplements must be carefully regulated so that desired results in muscle enhancement are achieved quickly. It is necessary to take up a protein supplement or food source at every meal. The quality of protein supplement should be restricted to 0.8 to 1 gram per pound of bodyweight.

Glutamine Supplements

Glutamine is one of the most essential supplements for body’s fitness because it protects the muscle from harmful effects of the cortisol hormone. It has been proven to help build muscles and also build the strength of the body’s immune system against various illnesses. It is, therefore, important to note that Glutamine is available from various food sources such as protein, milk and also meat, but when performing workouts, such food sources alone cannot compensate for the level of Glutamine ( found in blood and skeletal muscles) needed in the body after. Hence it is necessary to take up supplements to replenish glutamine levels that have got depleted during the process of workout. It will prevent muscle deterioration which can occur because when tissues that are in need of glutamine, take glutamine that is stored in muscle cells.

Top five Glutamine supplements available in the market include BSN CellMass, Higher Power L-Glutamine, Xyience NOX-CG3, CytoSport Muscle Milk RTD and Prolab N-Large II. Glutamine supplements ensure faster recovery after workouts and aid in muscle building because of its increased ability to synthesize protein and absorb nitrogen. Athletes and body builders take Glutamine supplements because they help to prevent muscle breakdown and enable production of new muscle tissue by synthesizing protein. They boost the body’s growth hormones and strengthen the immunity system.

Creatine Supplements

Creatine occurs naturally in animal foods such as beef, tuna and salmon, but these alone cannot suffice the demand, when you want to gain lean muscle mass. Creatine supplements help to enhance body performance in such a way that you can go in for a higher intensity workout, lift heavier weights and also train that much more hard to gain results.

Creatine increases amino acid intake in protein and increased intake shows good results in muscle size. It is well know amongst professional athletes that creatine blends can considerably increase athletic performance and also physical strength. Taking creatine supplements can enable you to gain as much as four pounds in less than a week’s time. Creatine manages muscle acidity so that muscles do not get easily fatigued. It also regulates calcium levels in the muscle tissue so that proper contractions can be performed. Creatine supplements can strengthen muscle cell membranes and have a natural ability to repair them and to enable them to grow more efficiently. However, it is to be noted that intake of creatine supplements must be regulated as they can negatively affect kidney and liver. Popular Creatine Supplements available in the market include MuscleTech’s Cell-Tech Hardcore, JetFUSE NOX from German American Technologies, GlycerGrow from Controlled Labs, Universal Nutrition’s Micronized Creatine and Creakic Hardcore from MuscleTech.

Probiotics

Probiotic supplements help in better digestion of proteins, which can be tough to break down and they are used by body builder because they help them to gain more energy from the protein supplements such as bars, powders or shakes that they intake. Probiotic supplements are available in the form of capsules, powders and shakes. Important Probiotic supplements include Ultimate Flora Critical Care 50 Billion, Dr. Ohhira’s Probiotics 12 Plus, PB 8 High-Potency Probiotic, and Jarro-Dophilus EPS. It is advisable to take probiotic supplements that are available in capsule form as they have higher bacteria levels that their powder or shakes counterparts.

Pre-Workout Supplements

Most often body builders take pre-workout supplements because they want energy that can keep them going through grilling workout routines. The supplements are especially formulated with ingredients that enhance energy and also build up muscle mass or strong, lean, hard muscles. Intense body workout sessions can make a person hit the plateau as they feel they are not getting the results they wanted through exercise. Taking pre-workout supplements helps to give body the sustenance or endurance that is required to go beyond their limits and help them to achieve their fitness results.

Are Body Building Supplements Really Beneficial?

Body building supplements are quite effective because they enhance performance and give the energy and stamina that is required to achieve required workout results. They are considered to be better than steroids because they do not alter the body’s natural hormone levels. However, it is important to keep in mind the fact that body building supplements are just that – supplements. They can be taken additionally but cannot become a substitute for real food sources and so before opting for them, it is vital to check if making any changes to normal diet can achieve the results that they provide. There are many natural or herbal supplements, but be aware of the fact that they may be unsafe or you might experience unpleasant side effect by taking them.

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Benefits of In-House Personal Training

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In-house personal training has gained a good following nowadays because more and more people are becoming health and fitness conscious.

Fitness training is necessary for everyone to lead a healthy life and in-house training is one of the easiest ways to attain your health and fitness goals.
In-house training involves everything a gym facility offers without the hassle of actually going to the gym, dealing with other gym users and sometimes unsanitary gym conditions. The traditional use of gym machines for fitness training is giving way to more convenient and practical equipments which you can bring anywhere you want. Some examples of these equipments are dumbbells, kettle bells, stability ball, Bosu ball, balance disks and medicine balls.

In-house personal training applies simple rules that you can easily follow even without your personal trainer. These simple exercise techniques that are used in in-house personal training can produce great results provided they are done correctly with proper form and technique. In-house training uses a balance of cardiovascular training, weight training and healthy diet.

In-house training offers the following services: general exercise and fitness, strength training and conditioning, abdominal and core conditioning training, aerobic or cardiovascular exercise, balance and flexibility training, muscle building and weight loss management, kick box cardio, Thai box cardio, consistent motivation, E-mail and phone coaching and nutrition counseling and weight management. One of the big advantages of in-house training is that you will have someone who will be with you every step of the way. You will have someone who will push you hard and hold your hands when the going gets tougher and tougher.

Another thing that in-house training offers is the latest methods of doing exercise, losing weight and dieting. Your personal trainer will also make a diet chart for you to follow so that you can regulate and maintain your diet.

Personal training also offers personalized training in the sense that the workouts, exercises and the diet plan are all made according to your body’s needs and fitness goals. In-house personal training session will not only shed out that extra weight, but will also tone up your body to your satisfaction.

In this type of weight loss sessions, personalized attention enables you to converse well with your trainer about the regular diet and things to be done. In-house personal training also includes taking care of back injury prevention, body toning and sculpting and traditional strength training. It is the fitness programs that help to avert all sorts of ailments. In-house training also enables you to cut down on the heavy fees that gym instructors charge.

The idea of in-house training is catching up with more and more people because it is the best way to get back into shape without the added pressure of going to the gym. The best thing about in house personal training is that you are your own boss and the only person that can pressure you is yourself.

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Top 8 Reasons for Personal Training

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Life can be chaotic and out of control and people use that as an excuse not to train but that is actually a huge reason for fitness training.

Training can change your whole perspective and actually save your life without you even knowing it… even if you are not directly at risk of any illness or disease in particular.

training

1. MONEY

In the long run personal training will save you massive amounts of money. People look at personal training as an expense. The reality is that it will end up saving you thousands of $$$ on insurance, hospital and doctor bills as well as expensive medications. We are an instant gratification society and it is hard for us to look that far into the future, but it is now a proven fact that personal training will save you massive piles of hard cold $CASH$ in the future. So spend a couple hundred a month now and save $10-20K later.

Also, people may go to the gym for a couple hours a week and cause undetected damage called microtrauma (small unnoticeable injuries). Continuously doing “the wrong thing” and causing these microtraumas that build up over time, often times leads to a serious injury – all due to improper training – which again can cost you thousands of dollars in surgeries and physical therapy. Also, what price can you put on spending many more healthy years with your family?

2. Time 

If you are training properly you can save yourself massive amounts of time, and time is money (which goes right back to #1). If you are working with a personal trainer who knows physiology and anatomy and the right combination of exercise at the right time, then you can limit training to 2-3 hours a week and see amazing results. Whereas many people might go to the gym for hours and never see any results.

3. Productivity

We have energy systems in our body and if you train properly you can build those energy systems in a way that makes you 20% more productive. In combination with eating the right food, the energy can build and build. When you’re more productive you can do more and have more positive energy at work, which can lead to making more money. It will also reduce your level of stress as well as increase your ability to cope with stress making your job and life much easier.

4. Be More Attractive

The proper training will help you burn fat and gain lean muscle, which will give you a better figure, bring the skin closer to the muscle (reducing wrinkles) but that’s not the only thing. When you are training and taking care of your body your hormones are more balanced and what makes us more attracted to each other are Pheromones, which become stronger through training.

5. Feel Better About Yourself

Personal training adds a tremendous amount of self-confidence and self-esteem. There is no value to feeling good. We are only on this Earth for a small amount of time; we might as well feel good for as much of it as we can. Also, personal training has been scientifically proven to be more powerful than anti-depressants and anti-anxiety medications to keep a positive mood balance.

6. Make Life Easier

It’s easy to see that if you are more productive, make and save more money, have more self-confidence and self-esteem, more energy and more love, then life automatically become much easier. Unfortunately, some people are always looking for a shortcut and ways to circumvent the necessary work to get these numerous benefits of personal training. What’s even more unfortunate is that these people end up feeling empty and unaccomplished.

7. More Muscles

Consider this equation: Work = Force (muscle) x Distance. The more muscles you have the easier it is to move your bones, which means it requires less energy to move your body around. For example, if you have more leg muscles and need to walk up the stairs everyday all day it will take less energy to do so. But smaller muscles use a ton of energy and you will be fatigued at the end of the day just from walking up and down the stairs.

8) Be a Role Model to Friends and Family and the World

We are quickly becoming the unhealthiest nation in the world. It is important to do personal training to lead our community members and family members to a healthier lifestyle so we can in turn become a stronger nation mentally and physically.

In a world where people are caring less and less about their health and looking for shortcuts, it is the cool thing to take the road less traveled and receive all the above benefits that will give you a competitive advantage in life. A strong person instantly has an easier life.

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8 Exercise ad Fitness Tips for Seniors

People begin an exercise program for different reasons. Taking some time and validating why you want to begin an exercise program will go a long way toward remaining motivated. You don’t have to make your goals a big deal if you don’t want to.

Some people do it just to have fun and stay active, yet others need more regimentation and set strict goals and timelines for accomplishing them. It is totally up to you what your goals are. It is important that whatever your goals may be that you actually accomplish them in the long run.

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Choose a program that is right for you

It is very easy to get caught up in the latest exercise craze because it seems to be drawing a lot of interest and enthusiasm. Frankly though, most people who begin the latest fad in exercise are just as quick to drop it and begin to do something else. A smart approach would be to pursue a line of exercise that fits your interest and can keep you going back workout after workout. Exercise is of course just moving the body and there’s lots of way of doing that. Why not pick a program that you like and stick with it till you are able to accomplish your exercise goals?

Start out easy

One very common mistake many people make when beginning and exercise program is they go all gung ho in the beginning when they are not ready for it. Then they get setback with sore muscles and possible injury for a few weeks and all the motivation they mustered up is gone. They’re right back where they started from in most cases. Take the turtle approach and go at the exercise program with a slow and steady attitude. Set goals you can accomplish in 3-4 months instead of 3-4 weeks. It will go easier on your body and mind if you do. A longer period of time to accomplish you goals will also take some of the pressure off so you can enjoy yourself while getting the exercise you need.

Consider your diet

The old saying, we are what we eat, is has never been so true. People involved with exercise programs and have specific goals to accomplish understand the importance of proper diet. It is unrealistic to think you can put cheap fuel in your car and expect it to operate at top efficiency. Why would we think we can do it to our bodies? Seriously, we can’t. Garbage goes in and garbage will come out. An exercise program requires looking at what constitutes are daily intake of food. A balance of fruits, vegetables, meats and grains will be necessary if we expect our body to cooperate with the added demands exercise will place on the whole system. Our exercise goals will be much easier to attain if we give the body the necessary fuel to perform.

Warm up properly

Starting out right is an important element in finishing right. Taking a few minutes to let the body become accustomed to the exercise you are about to put it through comes with great dividends. A body with warm muscles will perform better, be more flexible and is less prone to injury. Just 5 or 10 minutes of stretching and moving is all it takes to prepare the body for the demands of your exercise program. You will notice a performance difference when you warm up properly, or if you don’t.

Stay Hydrated

The most common condition for many people day is dehydration. Yes they drink a lot of fluids but unfortunately a lot of those fluids are unable to be utilized properly by the body. Sports drinks, sodas and special bottled waters contain so much sugar, caffeine and chemicals they actually contribute to a further condition of dehydration. Just straight good old fashioned water is the best drink you can feed the body and ample supplies of it as well. It is important to be hydrated before your exercise program, during your exercise program and after the program. Help your body by giving it the water it needs by drinking plenty of water.

Cool down properly

Exercise places stress on the muscles and different kinds of exercise place specific types of stress on them. Tennis places very specific demands on the muscles different from the demands of weight training. During exercise the major muscles used in a particular program are constantly contracting and relaxing. After exercise is over the muscles need an opportunity to relax and resume natural function again. Light stretching and relaxing just after exercise is the best cool down you can give your muscles. When a proper cool down is performed the muscles are triggered to begin the rebuilding process necessary to realize results.

Record and measure your progress

Taking the time and energy to record the progress you are making as a result of your exercise program will increase your motivation to continue. By plotting a beginning bench mark you can measure how you are improving as each week of dedicated time and energy goes into reaching your goals. Recording and measuring your progress will enable you to recognize when you are successful and how far you have to go before you achieve the goals that have been set.

Accomplishment of small goals that lead to the realization of larger goals will continue to provide you with the energy to remain committed and motivated. Take the time necessary to record your progress after each exercise program is completed, you’ll be happy in the long run that you did.

Terrine Pearsall

Ketogenic Diet Plan

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For the best diet to rapidly burn fat using the body’s natural metabolism, consider a ketogenic diet plan. Nutrition has the strongest effect on the body’s production of important hormones, which regulate metabolism and allow the body to burn fat for energy and retain muscle mass, with little need for excessive exercise.

What is a ketogenic diet plan?

Basically, it is a diet that causes the body to enter a state of ketosis. Ketosis is a natural and healthy metabolic state in which the body burns its own stored fat (producing ketones), instead of using glucose (the sugars from carbohydrates found in the Standard American Diet – SAD).

Metabolically speaking, ketogenic foods are very powerful. The amazing benefit is that these foods are also delicious, natural whole foods that are extremely healthy for you.

So what foods are encouraged?

Some of the best-tasting, most fulfilling foods are part of this plan, including lean meats like beef and chicken, healthy sources of protein and high-quality fats like eggs, butter, olive oil, coconut oil and avocado. Also, delicious leafy-green vegetables like kale, chard, and spinach, as well as cruciferous vegetables like broccoli, cabbage and cauliflower.

These foods can be combined with seeds, nuts, sprouts, and a wide range of other amazing foods that lead to incredible health benefits that give your body the protein, healthy fats, and nutrients it needs while providing metabolism-boosting meals for easy cooking at home or on the go.

What foods should be limited?

On a ketogenic diet plan, the main foods to avoid are those high in carbohydrates, sugars, and the wrong types of fats. These foods can be toxic to the body and create excess glucose levels that the body turns into stored fat. These foods increase the level of insulin and blood sugar in the body, and will prevent fat loss even if you are putting a lot of energy into exercise. To avoid these foods, limit your intake of grains, processed foods, vegetable oils (canola, corn, soybean, etc.), milk, margarine, and other high-carbohydrate, high-sugar foods.

But aren’t fats bad for you?

We have been told for decades that calories from fats should be reduced to encourage weight loss, but this is a vast over-simplification (still supported by government and industrial food interests) that is no longer accurate according our modern understanding of human nutrition. The reality is that certain fats are not good for you (those high in omega-6 fatty acids), because your body has a hard time processing them. Other fats, particularly medium chain triglycerides (MCTs), are extremely beneficial for weight loss, brain cell generation, and nutrients. These healthy saturated fats should be increased to give your body the energy it needs while in ketosis, while limiting the detrimental trans-fats found in many processed foods.

What are the benefits of a ketogenic diet plan?

Burn Stored Fat

By cutting out the high levels of carbohydrates in your diet that produce glucose (sugar), a ketogenic diet plan tells your body to burn stored fat by converting this fat into fatty acids and ketone bodies in the liver. These ketone bodies replace the role of glucose that was being filled by carbohydrates in the diet. This leads to a rapid reduction in the amount of fat stored in the body.

Retain Muscle Mass

By including the right fats in your diet, a ketogenic diet plan provides your body with the energy it needs to convert existing fat stores into useful sugars and ketones (through gluconeogenesis), which are an essential source of energy for the brain, muscles, and heart. This has the added benefit of preserving muscle mass, because the healthy fat in the diet gives the body the energy it needs without having to tap into muscle protein to create more sugar. This creates the best of both worlds – burn fat while maintaining muscle mass!

Eliminate Excess Fat 

Even better, if your body creates too many ketone bodies by converting existing fat, it will simply eliminate those ketones as a waste product, which means you will basically pee out unwanted body fat!

Reduce Appetite

Lastly, by regulating the powerful metabolic hormones in your body, a ketogenic diet plan will actually reduce your appetite. By lowering your body’s insulin resistance and increasing ketones, you will actually feel less hungry on this diet, which is an amazing advantage over other low-calorie, carbohydrate-rich weight loss diets that come with the expectation of lingering hunger. 

Start burning fat today without more exercise! Take control of your metabolism naturally by adopting a ketogenic diet plan. Your body was designed for this style of nutrition. Your metabolic state can be optimized by consuming the (delicious) foods that our genetic forefathers thrived on, and this does not include carbohydrate-rich, processed foods loaded with sugars and bad fats. It involves a luxurious and fulfilling diet based on bountiful foods from paleolithic times, including lean meats, vegetables, nuts and seeds, and healthy fats that your body will thank you for.

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Personal Traing Tips: Pre-Workout Meals

Working out can be a laborious and taxing exercise for anybody, regardless of how healthy or fit he or she may be. As well as dealing with muscle pains, pacing your body and the mental stress that is often associated with exercising, eating the right kinds and the right amount of food should also be taken into account. Often referred to as “pre workout meals“, a suitable, nutritious meal that is consumed before a workout can greatly help anyone aspiring to achieve a great shape and enhanced health.

Pre workout meals do not just provide you with the nutrition that your body needs, but they also help you maintain your energy levels, whilst ridding you of the hunger that can sometimes affect you during your training session. So whether you want to work out to lose weight, build up muscles or simply get healthier, pre workout meals are undeniably essential and worth learning more about.

pre workout meals
It is important to remember that whilst working out on an empty stomach may make you feel lighter and seemingly able to train more effectively, it can result in you having a lack of energy which can adversely affect your exercise (or worse, your well-being later on in the day). Before training or even simply going out in the morning, it is a must to get the nutrients and energy needed to help your body function properly; and you can start with simply drinking water for personal hydration.

Moving on to the food you take onboard, it is best that you have your meal at least 45 minutes before you begin exercising. Your meal should provide both protein (30 to 40 grams is recommended) and carbohydrates (low glycemic type to be exact), and anyone can have these by starting the day with a good combination of milk, cereal (specifically oat meal), whole wheat bread and fruit.

If you intend to exercise in the afternoon or perhaps later on in the evening, there are a number of ideal pre workout meals for those periods of the day too. For instance, a lunch could be a healthy combination of meatless soup, a portion of green salad, some thin crackers and around half a pint of water is one such recommendation. As long as you give your body that essential mix of protein and carbohydrates, you will be well on your way to preparing yourself properly for an effective workout.

Giving yourself an appropriate level of nutrition before any workout routine is just one small part of the many personal training tips that can help you achieve your health and fitness goals. But having the knowledge, guidance and specific consumption of the right foods can have a tremendous impact, not only with your workout plan but also with your personal discipline.

Helpful Ideas on Personal Training

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Many people all around the globe are realizing the significance of staying healthy and they are willing to pay good money to a fitness coach who can help them get good shape. But, there are various fitness coaches providing their service that makes it essential for them to offer something distinctive that may in fact get the attention of possible clients.

If you are planning to be a fitness coach then you should consider offering personal training. One person may have the ability to help you with your weight loss objective, proper weight loss plan and nutrition strategies, lifestyle ideas, or help you enhance your performance on some of your hobbies. The bottom line is that almost all clients can learn something from a personal trainer.

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To be successful by working for yourself means seeing yourself as a company and not an individual. If you are a company, you must have an effective business plan. A business plan is your company’s way to success and monetary profit. In your marketing strategy you will map out a mission statement, a year timeline maybe, a revenue flow and expenses, and current and future goals.

A personal training program can sometimes have its side effects. Ranging from feeling healthy, extra energetic, confident and fresh to getting checked out for a great looking figure, the negative effects will keep you wanting more.

While lots of people attempt to jump straight to the perfect body of their desires, most people too quit their exercise programs as well as their dietary lifestyle rather quickly too. If you want to avoid joining this group of individuals, you should set objectives which might be simply achievable after which you will be able to track your progress over time. You will likely find out that you could make a tremendous amount of progress by taking your journey one step at a time by following these personal training ideas.

Exercise and Fitness for the Busy Lifestyle

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Exercise and fitness need to be an important part of everyone’s life. It is easy for us to find excuses. One of the biggest excuses for not staying with a routine is that you are simply too busy. The truth is that if you live a busy lifestyle it is even more important to maintain good health and nutrition.

If you follow the correct exercise and fitness tips then you should be able to find a way to work in some exercise no matter how busy you are.

Exercise and fitness

Your daily work routine and your responsibilities at home may make it seem like it is impossible for you to find time to work out. While it may seem like you doing have the time to even take a short walk, your continued good health demands that you incorporate exercise and proper nutrition into your lifestyle.

If you feel fatigued and worn out often, then what you need to do is actually get busier. This may sound like it doesn’t make sense but, not exercising at all is what DOESN’T MAKE SENSE. The fatigue you are feeling is your body desiring more energy. The best way to create this energy is to improve your physical condition; this can only be done through proper nutrition and exercise.

The best exercise and fitness tips you can be given are to eat right and do something that constitutes exercise, this may be as simple as a short walk with the dog twice a day. Or riding on a stationary bike while watching TV. Doing something is better than doing nothing and it is the first step to doing something else.

Exercise and proper nutrition can actually be addicting. If you need to have an addicting habit then exercise and fitness are definitely the best addicting habit you can have. Once you start feeling better you will be motivated to do even more, and if you stick with this mentality then eventually you will be surprised to see how much time you actually did have.

Once you have gotten into a regular routine you should seek a fitness expert that can provide you with additional exercise and fitness tips. A trained professional will understand the limitations on your schedule and help you design a program that will fit your schedule. The other best tip you can receive is to not give up, no matter how hard it may seem to keep the schedule. You owe it yourself to take care of your body, it is the only one you will get.

Daily Fitness Tips for Women

Todays fitness tip is easy. RELAX! Thats it, that is the tip of the day. It is important to take time for yourself and make sure that you actually relax. Built up stress can make it hard to lose weight, and also has other harmful effects on your body. Too much stress can lead to high blood pressure, as well as throwing off your normal sleep patterns. Although exercise is an excellent way to decrease stress it is also important to have some time of relaxation.

There are many different ways you can relax, but incorporating even five minutes into your every day routine will result in many positive benefits for your health. Having quiet moments throughout your day will result in more mental clarity and the ability to focus for longer periods of time.

fitness

Practicing Deep Breathing exercises when waking up, such as those that are part of many Yoga regimens, are a great way to start your day in a place of calm.

Another great time to practice relaxations techniques is right before bed. While lying in bed try to relax every part of your body to make sure there is not built up tension in your muscles. This will help to sleep better and deeper.

Waking up and going to bed are not the only times that your body could use relaxation. During the day stress accumulates, an easy way to stop it is to take even a ten minute break. If you find yourself becoming stressed during the day, whether at work or at home, try to take five to ten minutes for yourself away from others.

Try to work in a quick walk- around the office, around the block, or even around your living room. Clear your head and do not include others in this special alone time. You will be surprised that you will feel more like working and be ready to tackle the challenges ahead.

 

Athlete Nutrition Guidelines – What Are the Basics?

One of the largest things that impact most athletes is what they consume. If they consume garbage there is a high probability that they implement like rubbish. To reach the highest levels of triumph there must be athlete nutrition guidelines to go after.

These must be general sufficient that all sports can go after them, but additionally can get more sport singular if necessary. For example a marathon runner will have to consume a higher number of calories than a baseball player for the reason that they expend more energy every day.

athletes

What I am going to do is give some simple athlete nutrition guidelines that if followed can help expand ability it doesn’t matter what the sport is.

H20 – It is vital to drink half of your body weight in ounces every single day. For example if you weigh 180 pounds you require to be drinking 90 ounces of water daily. Being the right way hydrated will help you implement better.

Fast Food – prevail away from rapid food as most of the items are bad for you. If you must consume a meal be sure it is a salad and consume at these restaurants sparingly.

Protein – This is possibly one of the most vital nutrients for all athletes. be sure you are getting lots of protein every single day. I suggest most people have a protein supplement and have these shakes numerous times a day throughout the season.

Alcohol and Drugs – be sure you prevail away from these as no good comes from them.

In conclusion i guess that these are only some of the things people require to go after. There are far more athlete nutrition guidelines, but these ones listed are the main ones. Just be sure that all unhealthy food is in moderation so that not permit it impact your performance on the area.