Archive | August, 2017

Exercises and Workouts – Three Tips To Help You Lift More Weight In The Gym

Trying to get stronger? Are you working towards the goal of improving your strength? It is a realistic goal if you hope to enhance your health, functional fitness, and even improve your body composition. When you build strength, chances are you are also building lean muscle mass and as a result of that, you will notice an improvement in your overall metabolic rate. An increase in your metabolic weight certainly makes becoming lean or staying lean easier.

So what can you do to help increase the amount of weight you are lifting? How can you pack more plates onto the bar? Let us look at three tips to help you lift more weight in every workout session…

1. Back Off. As weird as it may sound, sometimes the best way to lift more weight is to back off how much you are lifting. If you are currently lifting maximally but using poor form, make no mistake about it, this will influence your ability to make strength gains. You need to be using good form to target the muscles correctly and see ideal results.

Try lifting a bit less, using proper form, and then watch the strength progression happen naturally.

2. Switch Up Your Exercises. Moving along, it is also important you switch up your exercises now and then. Do not get stuck in the rut of doing the same old routine over and over again. Do that, and you will be plateauing faster than you ever thought possible.

Try a new exercise. It doesn’t have to be a significant change to get results – it just needs to be something a little different.

3. Get A Spotter. Finally, consider getting yourself a spotter. Having someone there to help you push as much as you need to as you do each set, can be an excellent way to help give you the confidence you need to challenge yourself.

Often when we are lifting alone, we will not push that extra mile but when someone is there cheering us on, let us just say you would be surprised what you can do. Plus, this can also help you push out more reps even with assistance, which will also give you practice working in a state of fatigue and lead to greater overall strength progression.

So keep these tips in mind and make sure you apply them to your program. You will be feeling stronger before you know it.

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Evidence-Based Weight Loss Tips

As far as weight loss is concerned, you may have heard of a lot of myths. As a matter of fact, people get involved in a lot of crazy things without any solid evidence. With research, scientist have discovered many strategies that can help you shed the extra fat.

1. Drink Water, Especially Before Meals

According to some popular claims, drinking water can help you lose weight, which is true. Water boosts your metabolism rate by as much as 30% over the next 1.5 hours. As a result, you burn a lot of calories. According to a study, drinking half a liter of water 30 minutes before a meal helps you consume fewer calories.

2. Eat Eggs For Breakfast

If you eat whole eggs, you will enjoy many benefits and one of these benefits is losing weight. According to some studies, if you replace a grain-based breakfast with fresh eggs, you may consume fewer calories over the following 36 hours. Moreover, your weight will also go down.

3. Drink Coffee

Unlike popular myths, coffee is rich in antioxidants and offers several health benefits. According to research studies, caffeine can boost your metabolism by up to 11%. Moreover, it may burn fat by as much as 29%. So, you may want to have at least one cup of coffee per day.

4. Drink Green Tea

Just like coffee, you may also want to drink green tea as it offers a lot of benefits. As a matter of fact, green tea has a little bit of caffeine as well, but it also contains antioxidants. These antioxidants will help you burn a lot of fat without any trouble. While the evidence is mixed, you can find a lot of studies that show that green tea helps with weight loss.

But make sure you don’t drink too many cups of green tea on a daily basis, as caffeine is not good for your health.

5. Cook With Coconut Oil

As far as health goes, coconut oil is a great addition to your diet. Coconut is rich in special fats known as medium chain triglycerides. They are digested differently compared to other fats.

This type of fats can boost your metabolism by as many as 120 calories on a daily basis. Aside from this, this cuts down on your appetite so you can consume fewer calories per day.

Make sure you keep in mind that you don’t have to add coconut oil to your existing list of foods for weight. What you need to do is replace your cooking oil with coconut oil for enjoying the health benefits it offers.

So, If you have been trying to read up on some effective ways of losing weight, we suggest that you try out the tips that are given in this article. Following these evidence-based weight loss tips, you will see a great reduction in your fat level in a few weeks. Hopefully, this article helps.

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Natural Remedies for Anxiety: Top 5 Exercises for Anxiety Relief

I was awakened by butterflies. But instead of being in some enchanted land with fluttering fairies and surreal colors, I stared up at my ceiling and was worrying about money again. My old friend Anxiety had returned. He came back into my world and as usual, didn’t even bother knocking…

My breathing had become short. I had to sit up and used the momentum to swing out of bed and get ready to face the day. God, was it really only Wednesday?

No matter. I went down to the floor, assumed the push up position, and proceeded to bang out push-ups. 10-20-30, not stopping for a break until I reached 50. The butterflies weren’t all the way gone yet, but would soon be like crushed dead leaves in the palm of my hand, before they could molt into a full-blown anxiety attack.

Since I know I’m not the only one to have suffered from anxiety, I wanted to share the one thing that has always helped me, which has been to use fitness for anxiety relief. As simplistic as that may seem, it’s sometimes the most simple, fundamental things in life that still work best. And therefore, it sometimes bears reminding.

So get up, get going, and keep moving. It’s kind of like being in a war zone. You don’t want to make yourself a sitting duck, so you have to keep moving! Here are my top 5 exercises for natural anxiety relief:

  • Push-ups. Do as many as you can in one minute. Don’t worry (ha-ha!) about how many you can do or not do. Your goal is to just get going and slowly improve, but doing more each time. You’ll be surprised by how fast you’ll improve.
  • Sit-ups. They’re not just for sexy abs any more! Tell that especially to the person suffering from anxiety in the pit of his stomach. The goal here is the same as push-ups; just do as many as you can in sixty seconds. This is a great exercise for getting rid of butterflies and yes, it will help give you sexy abs, if you eat right too.
  • Pull-ups. This one may be the hardest for some people, especially if you don’t have access to a chin up bar, but you can buy an over-the-door model, bolt one to the wall, beam/rafter in the garage, or even just use a tree branch in the yard or nearby park. Do as many as you can. Even if it’s only 1 rep and then try for 2 next time and so on. This is another exercise where you will improve rapidly if you just keep at it.
  • Air Squats or Deep Knee Bends. Simply bend down until your thighs are at a complete 90 degree parallel to the floor while keeping your back as straight as possible. You can throw your arms out in front of you to help keep your balance and momentum going. Again, do as many as you can in a minute.
  • Jogging or Running. I realize not everyone can lace up their running shoes and go run for a few miles, but if you can, go for it. If not, that’s fine too, but get out there and walk at a brisk pace to get your heart rate up, thereby strengthening your cardiovascular system. Fresh air is best, so get outside if you can. Even if it’s raining. Embrace it!

You’ll notice that none of these exercises require a fancy gym and that’s the point. You don’t need to spend money for anxiety relief! It can be attained naturally, with a little effort, but once you get going, you will feel better. To your health and success!

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The Nature’s Special Creature: Woman

When God created the first man, Adam, HE used just a day in creating the man. Not only did God created Adam within that day, HE also created all other terrestrial animals (animals that live on land such as sheep, lion, elephants, birds of all kinds etc.) on the same day.

Hence, we are able to know the limited time during which God created Adam, the first man.

However, when it comes to the creation of the first woman, Eve, we are unable to know the extent of time that Father Nature spent in creating her. All we know was that the Lord God caused a deep sleep to fall upon Adam (Gen. 2:21) while creating Eve.

Hence, we are not able to quantify or verify the duration of Adam’s sleep but it must be for a very long time, maybe days, according to the description “deep sleep”.

If you compare a man’s physical body composition to that of a woman, you will discover that a woman’s body is extremely more complex, more resources-consuming in taking care of (resources like time-consuming, money-consuming, deep-research-consuming, energy-consuming etc.) This is because the Lord God himself took a long time in creating a woman; both the internal structure and external structure are core complex and more unique to that of a man, so a woman will usually take a long time, energy and whatever resources is available to her in taking good care of her body so as to maintain the already-set perfection.

This also shows that our Father Nature took a special time in creating the first woman, Eve, to make her more adorable to her husband, Adam.

Let’s look at the head of a woman, the long hair consumes a lot of money to make her more desirable to her male counterpart, the ear must be pierced and adorned with jeweled earrings, her face and her lips powdered and lipsticked respectively all these cosmetic preparation is deficient in a normal man. Man will just cut his hair low and have no need to powder his face and apply lipstick respectively.

Also, a woman’s body is so tender that it must be given special care. The breasts with relevant brassiere, the whole body creamed to make it more attractive (stretch-free, mark-free, dot-free etc.), the underside well taken care of before being covered with nice pants (e.g. the menstrual pad to cover the vagina opening during the menstrual period). All these preparation is not the ordained part of a man’s lifestyle.

The legs of a woman also speaks a lot about the woman; the legs must be well taken care of, nails well-polished, the whole feet well-manicured, sole of feet well maintained, marks not allowed on the legs/thighs so as not to disfigure/disorganise the woman’s natural beauty.

Most men don’t care about their appearance and may not bathe for days but a woman’s body is not designed for such.

Why? This is because a man was created along with other animals that don’t care about taking care of their body while the Eve, the first woman, was specially created without any form of interference from any quarter. So, when you see some men behaving like animals, don’t be amazed or offended. It’s from the grassroot!

Do you know that we never knew, because we were not informed, of the personal instructions and lectures God gave to Eve when she was created? We only knew of Adam’s instructions (Genesis 2: 15-17). Maybe God lectured the newly created beauty, Miss Eve, about how she must be taking good care of her body in order for her husband Mr. Adam to love her and desire her more and more! Pa Adam was deeply sleeping at the time, so we cannot really know the private instructions passed to Ma Eve.

While a man have only his stomach for food consumption, a woman’s internal structure consists of both stomach and uterus (which is designed by the Lord God baby creation).

I don’t really know the function of a man’s breast but I know a woman’s breast is the outlet of natural resources – milk – for the new-born baby as food. Also, the woman’s breast is a strong appellant for sexual arousal in her male counterparts.

While a man has his long penis and testis (inside scrotum) for urine and sperm release, a woman has a more complex vaginal components which are used for sexual performance, child birth, gateway to ovum fertilization, just to mention a few.

It is the fundamental duty of every woman to take care of her body, to make herself more beautiful and desirable, disease-free and completely healthy.

Father Nature (i.e. the Lord God) specifically designed a woman in a unique way far apart from her male counterparts, so a woman should make sure she helps in maintaining the divine design on her. She mustn’t neglect the divine efforts on her special body.

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