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musclegymfactory · 5 years ago

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5 RECIPES OF THE DAY 105

Most of the time, bodybuilders find themselves in the trap of boredom by repeating the same foods and to try to bypass this problem you can simply follow some of these recipes that we will publish over the coming days we hope to help you, especially on holidays.

Cream of mussel soup

Scrape the mussels Wash them quickly in several water but do not let them soak. Put them in a large Dutch oven over high heat and cover. Shake from time to time After 3 to 4 minutes. the molds are open. Drain them and save the cooking juices. shell the mussels, set them aside. Peel and chop all the legumes, cut them into thin sticks Chop the parsley. In a frying pan, gently melt all the vegetables and parsley in olive oil for about 5 minutes. Sprinkle with garine stir with a wooden spatula, cook for 3 to 4 minutes, then grind with 1.5 liters of water, the decanted cooking juice from the mussels and the white wine salt very little pepper Cook for 15 minutes. Add the mussels, give them a broth. Off the heat, stir in the cream mixed with egg yolks and lemon juice, put back on the heat for 5 minutes, stirring immediately serve For 6 persons 2 Liter of mussels 2 shallots 3 white leeks 2 glasses of dry white wine 2 carrots 4 garlic cloves 1 bunch of parsley 2 celery stalks 1 branch of fennel 2 egg yolks 1 lemon 4 large spoonfuls of fresh cream 2 large spoons of olive oil 2 large spoons of flour salt pepper

Pickled haddock

Peel the turnips, thinly slice them Peel and wash the black radish and the pink radishes Slice them. Cut the haddock into thin slices. Arrange all the items on a large dish Sprinkle with lemon juice and olive oil. Pepper, sprinkle with chopped dill. Let marinate milking an hour. Serve with toasted rye bread and Butter For 6 persons: 250 g turnips 600 g haddock V2 black radish 34 of a bunch of small pink radishes Cull. olive oil 3 lemons freshly ground pepper bunch of fresh dills

French toast

Butter a gratin dish and put the slices of bread in it, placing them on two layers. Heat the milk in a pan Meanwhile, in a bowl, beat the eggs with a little salt, pepper, nutmeg and three-quarters of the cheese. Then add the hot milk and mix. Pour this mixture over the bread slices. Let sit until they have absorbed everything. 9 Sprinkle the rest of the cheese; meats gratin 15 mins at high heat (230 ° -thermostat 1). Serve immediately. For 6 persons: 12 slices of large bread 4 eggs 1/2 liter of milk 100 g grated Emmental cheese 50 g butter salt pepper nutmeg

Three cheese sauce

Crumble the gorgonzola, grate the Comté and the Parmesan. In a saucepan, heat the fresh cream over low heat. Add the three pieces of cheese separately in order, allowing them to melt gently. Stir constantly with a spatula, salt, and pepper Pour this sauce over cooked pasta, which you will then brown in the oven, or over Creole rice. For 6 persons : 200 g of fresh cream 100 g gorgonzola 100 g count 350 g parmesan salt pepper

Bacon omelet

Cut the smoked breast into pieces. If it seems a little dirty, blanch the bacon for 5 minutes in boiling water, pat them dry. In a small pan, brown them with a small piece of butter.

Separate the yolks from the white olives. Whisk the whites with a fork to make them frothy.

Add them to the delay yolks with a fork, add the herbs and the drained bacon. Salt and pepper.

Without waiting, make the omelet in a large pan where the butter begins to brown. As the ceuls are strained, stir them with a fork.

When all the omelet has taken the bottom, lower the heat, stir the pan back and forth so that it does not attach, leave to cook until

let it be soft on top and without liquid.

When lifting the pan, fold 1/3 of the omelet towards its middle, then finish rolling it by pouring it onto a dish. Serve immediately if you do not have a large enough pan, rather make 2 omelets for 3 people

For 6 persons :

100 g butter

10 eggs

salt pepper

1 pan 26 cm in diameter

Garnish:

2 tsp. chopped herbs

200 g smoked breast

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musclegymfactory · 5 years ago

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walking for weight loss [ Updated ]

Hello again! to walking for weight loss [ Updated ]

In this article, we will talk a little about several ways to lose weight and maintain it, as we will talk a little about some of the tricks that you can follow to facilitate weight loss for you by walking. By entering here, you are definitely looking for weight loss without trouble, perhaps because you do not like exercise or even because you do not have time and this is something very normal because not all people can exercise every day and not all people have the same mood to exercise so there is nothing wrong in finding new ways It is easy to achieve the goal and at the same time help you succeed in the challenge of losing weight. Perhaps you are one of the few people that know that we always say that weight loss is the result of a decrease in your calories, but if you suffer from eating problems as well, then read on. This article is for you.

Table Of Contents

• How the body reduces weight?

Starting a specific diet means a decrease in the number of daily calories, which leads to a disturbance in the functioning of the organs inside the body, especially in the first week, mainly because the body has not gotten used to that few calories. And for the body to start losing weight, you must provide the appropriate conditions for that, and your body never loves to eat from stored fats, but rather increases your feeling of hunger to be forced to eat and if it refuses, and here the body begins to eat from stored fats by secreting growth hormone at a rate Big and because the stomach is empty, the hormone insulin is also low. To understand it simple: Low insulin in the blood and high growth hormone is the main condition for your body to start burning fat rocketly. Insulin is a hormone mainly related to the percentage of sugar in the blood, meaning that whenever the food you eat contains a lot of sugar, the more insulin secreted, and the higher the blood in the blood, the more food is converted into fats. The growth hormone is the opposite of insulin, which is a hormone produced by the body if there is not enough food to eat and its main role is to break down fat cells and burn them as energy. These two hormones work in reverse, so you should always respect this condition in case you are interested in accelerating weight loss. Read also: apple cider vinegar for weight loss Weight Loss Tips And Compatible Diet Best diet to lose weight fast

• How will the body maintain the new weight?

By following a specific diet, you will directly reduce the number of calories by about 500 calories daily and for a period that can be long or short, it depends mainly on your body type, because of the three types of bodies Perhaps you now find yourself in a confusing situation because of the time the diet will take, and this is a normal thing, so it is advised to buy a scale and take measurements every day, and if the weight changes for more than 3 days, you must lose another 100 calories to a total of 600 calories, and so on until that You reach your ideal weight. To find out your ideal weight, convert your weight to a kilogram and compare it with your height. If, for example, you weigh 110 kilograms and your height does not exceed 1.7 meters, this means that you have a long and hard way ahead because you are about to start decreasing approximately 40 kilograms so that your height and weight are commensurate with 170 cm with 70 Kg. To maintain the weight that you have achieved, you are required to follow a final diet called a weight-stabilizing diet. The role of this diet is to take the same number of calories that your body needs every day regularly, for no less than 28 days at the very least. Read also: acupuncture for weight loss The best exercise to lose weight Is walking enough to lose weight?

Why 28 days?

If you have read the article I wrote about my experiment with the keto diet, then you will know that the time required to stir up a new habit for the brain is 28 days. Once the new habit is established, the brain will immediately eliminate the old eating habits and keep the new ones only, thereby preserving the weight it has reached.

• Walking for weight loss

Imagine this scenario in front of you, as you are now on a diet and suppose you eat 1500 calories instead of 2000 calories and your body begins to lose weight day after day, but one day this gradual decline will stop, so what are you doing then? Only then you can start walking continuously for not less than 30 minutes and without stopping during this stage your body will start to break down more fat cells by offering to keep up the effort and such as to supply you with the necessary energy, it is preferable to walk in the morning on an empty stomach, but if you cannot, then there is no problem It is also preferred to wear a smartwatch to calculate the calories burned while walking. Why do you count calories while walking? We said that you take 1500 calories, but your weight is transmitted and you cannot get off afterward so you have been walking continuously for at least 30 minutes. The next day, you checked your weight and noticed that it came down. This means that walking has stimulated your body to lose more weight. Now if you cannot walk every day, you will take the calories that you calculated while walking and reduce them from your threatening calories. Suppose you have burned 100 calories while walking for one hour, we will also decrease 100 calories from the 1500 calories that you take and thus begin to take 1400 calories and so on until you reach the goal simply. Read also: Lose weight without training keys and tips 5 RULES TO LOSE WEIGHT + 3 FREE COURSES 15 EXERCISES AND TIPS TO LOSE FAT BY TRAINING LEGS

• Foods that help you lose appetite?

Green tea Always fill your stomach with water Almonds and nuts Low-fat yogurt Ginger Apples

• The best diet for beginners?

* Intermittent fasting is the best way to start, as this system is excellent if you want to have a perfect body * This system is mainly based on fasting for 16 hours and eating for 8 hours. This is the easiest way to start. I went to sleep. It is calculated within the time of fasting. Also, during fasting, insulin levels are very very low while levels of growth hormone are very high and as we mentioned earlier, this is It is the ideal equation for weight loss. * It is preferable to divide meals during eating into 4 or 5 small meals so that insulin levels do not rise dramatically, as it is not preferable to use white sugar because it is the direct cause of obesity, but rather it is preferable to use natural sugar, and we mention stevia which is considered a pure product of nature. * It is advised to eat a lot of fiber during this diet, by offering to perfectly clean the body When you reach the ideal weight, it is advised to follow a normal diet so that your body can get used to eating calories throughout the day, not for a specific and sufficient period. Read Next: WEIGHT LOSS DIET AWAKE THE BEAST WITHIN YOU 6 STEPS TO LOSE WEIGHT LOSE WEIGHT EASY TIPS mbtTOC(); weight loss from Blogger https://ift.tt/2N1KVgA via IFTTT

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musclegymfactory · 5 years ago

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5 RECIPES OF THE DAY 104

Table Of Contents

Avocado Sauce

Hot avocado sauce

Cut the tomato in half. Press it to extract the juice and seeds. Dice the pulp Divide the avocado in half, remove the stone, peel the trout, cut the pulp into small cubes In a bowl, pour the oil, the vinegar, add the chili paste, salt, pepper. Mix Then add the tomato, avocado, and peppers, and dice the hard-boiled egg, parsley, and chopped coriander. Intimately mix Cost to adjust the seasoning if necessary For about 5 dl of sauce: 1 tsp. salt 1/2 tsp. 1 tsp black pepper 1 small tomato 1 avocado mür 4 tablespoons olive oil 1 green pepper, 1 hard-boiled egg Cuil. parsley tsp. fresh cilantro 1 tsp. wine vinegar 12 ass. a coffee of chili paste

Avocado sauce

Mix the avocado pulp with the cheese, lemon juice and pressed garlic. Salt, pepper, add a drop of Tabasco, mix again For 6 persons 2 cloves garlic Tabasco salt pepper 1 large avocado 200 g cottage cheese lemon 5 RECIPES OF THE DAY 103

Velvety orange

Peel, seed and cut the pumpkin into cubes. Cut the tomatoes in four. Peel the onions, slice them Melt the butter in a large Dutch oven. Add the pumpkin and onions. Stir. add tomatoes, salt, and pepper. Wet with 1.5 liters of hot water. Bring to a boil and cook for 40 minutes over medium heat, covered. Put everything in the blender then put back on the heat with condensed milk. Cook on a heavy broth for 10 min. For 6 persons 1 kg of pumpkin 4 beautiful tomatoes onions I can of unsweetened condensed milk (170 g) 50 g butter salt pepper 5 RECIPES OF THE DAY 102

Eggplant cream

Enclose each eggplant in a household aluminum foil. Put them to cook in a very hot oven (280-thermostat 9-20 minutes approximately). As soon as it comes out of the oven, remove the aluminum. Remove the skin from the eggplants, crush the pulp in a blender. Add the lemon juice, sesame puree, salt, crushed garlic clove, and parsley. Mix everything well. Serve drizzled with oil olive and decorated with sprigs of parsley. For 6 persons : 4 medium eggplants 2 lemons 1 garlic clove 1 teaspoon. 1 tsp fine salt 75 g sesame puree 5th, pepper 1 handful of chopped parsley olive oil 5 RECIPES OF THE DAY 101

Egg in wine

Blanch the bacon for 5 minutes in boiling water, sponge it, cut it into cubes. Peel and cut the diced carrots. Chop the onions In a clay pot, brown the bacon in the oil, add the carrots and the onions. Cook for 5 minutes, stirring Sprinkle with flour, brown it a little while stirring and moisten with the wine and the broth salt, pepper. Put 2 or 3 pieces of rind in the bottom of the pan and simmer gently for 45 minutes. Then incorporate the chopped garlic and break them one by one. six eggs in the pan. Leave to cook very gently for 30 minutes. Serve very hot. For 6 persons 6 dl red wine 50 g flour 1 rind 2 tsp. oil soup salt pepper 6 eggs 300 g smoked bacon 2 carrots 2 onions 3 cloves of garlic 2 dl bouillon

Gratin dumplings

Poach the dumplings two by two in a large pot of boiling salted water so that they stay in the water only for a while necessary for their warming up. Drain them. Put them in the baking dish, keep them warm. In a thick-bottomed saucepan, melt the finely chopped onions and garlic without taking color with a broken bay leaf and 4 leafy thyme sprigs. As soon as a good fragrance emerges, pour the bisque and stir until it is warm. Taste, salt, and pepper If necessary add a pinch of Cayenne pour boiling over the dumplings. Put in the Hot oven until the Surface takes on color while the sauce boils and reduces a little. Present in the baking dish. For 6 persons : 6 beautiful fish dumplings 2 boxes of lobster bisque 4 tbsp. olive oil 2 cloves garlic 2 onions bay leaf, thyme salt, cayenne powder mbtTOC(); recipes of the day from Blogger https://ift.tt/39ORe19 via IFTTT

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musclegymfactory · 5 years ago

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FULL BODY WORKOUT WEEK101

Table Of Contents

Upper body warmup and stretches

Arm circles

30 seconds each direction Increase rotation every 10 seconds

Pendulums

12 -12 rotations clockwise and counter slowly increase radius

Band shoulder dislocates

12 -15 repetitions using a resistant band Brand Pull apart 10 -15 repetition using a resistant band

Internal & External rotation

12 -15 repetition both direction = 1 rotation

Scapula push-ups

12 -15 repetition Knees or toes

All You Need To start 20 Minute Workout

Chest workout

Flat bench press

3 sets 8/12/15 repetition decrease the weight each set 3sets - 15/12/8 repetition Increase the weight each set 60 seconds rest

Superset: Flat Barbell bunch and dumbbell pullover

4 sets x 8 repetitions each exercise Moderate to heavyweight 60 - 90 seconds rest

Mechanical advantage drop set

Close grip incline bench / regular grip bench 4 sets x 8 repetitions close / 5 repetitions regular Light to moderate weight 60-90secondes rest

Mechanical Drop setLow rate fly | Incline cable fly | Include dumbells press

8repetition each exercise no break light to moderate weight 60 seconds rest

Learn All About Ab Crunch From here

Back Workout

Superset T-bar rows | Lat pushdowns

Increase weight each set match repetition T-bar rows 12/10/8/8/10/12 Lat push downs 12/10/8/8/10/12 60seconds rest max

Dumbell row-pause repetitions

3sets 10 rows - 5 pause repetitions 8 rows - 5 pause repetitions 6 rows - 6 pause repetitons 60seconds rest max

Barbell row mechanical drop set

4 sets x 10 Pronated grip 10 supinated grip 60-90seconds rest

Cable Machine Row - pause

4sets total 3 regular repetitions - 6 pause repetitions each 3count pause 60 seconds rest max

16 Ways BODYBUILDING EXERCISES Will Help You

Shoulders workout

Overhead dumbbell press

rear delt barbell row 15/12/10 10/12/15 Increase weight each set 60 seconds rest

Superset cable lateral raise

10 repetitions

cable rear lateral raise

10 repetition 4sets Rest 45seconds max

Dumbell shoulders shrug pause repetitions

15 repetitions total = 5 slow / 10 Normal

Face pull | external rotation

10 repetitions each set 4 total sets 45 - 60 secondes rest max

Dumbell lateral raise - 10 RepetitionsDumbell front raise -10 Repetitions

1-4 sets depending on you 45 rest max lightweight

strength exercises

Triceps workout

Superset: triceps rope press downsDumbbell tricep pause repetitions

4sets x 10 repetitons each - no rest 45secondes rest max

Triceps dips

4 sets 12/12/12/.. 45 -60 secondes rest max

Reverse grip triceps pushdownTricep pushdownclose grip EZ-Bar press

4sets 10 repetitions each-no rest rest 45-60seconds

Total Body Workouts Health and Wellness

Legs workout

Superset Squatssingle-leg calf raises

5sets 10 repetitions each

90 -120 secondes rest

Drop set

10-15% Increase on bar

6regular tempo repetitions

Drop 10 - 15% weight

6 No lockout squats

Superset: Barbell walking lunges

20Repetitions

weighted step-ups

10 Repetitions each leg

smith machine calf raise

10 -12 Repetitions

1-4 sets total

90 -120 secondes rest

Superset

Hyperextensions

no lockout goblet squat

4 sets x 12 repetitions each

60 -90 seconds rest

Superset

Leg extensions

6slow / 6Regulat

Dumbbell stiff leg deads

12 total

4 sets total

60secondes rest max

3 Principles Of Strength Training

Biceps workout

Olympic bar curls

4sets

8 regular / 4 slow negatives

45 - 60 seconds rest

Dead hang preacher curls | EZ bar preacher curls

10 repetition dead hang

5 repetition EZ bar

alternate close / wide grip on EZ bar

4 total sets

25 -60 secondes rest max

Rope hammer curls | reverse grip curls

8repetitions - rope hammers

4 repetitions - Reverse Grip Curls

4sets total

45 -60 seconds rest

The 8's

Incline curls | Incline hammer curls | across body | Hammer curls

8 repetition of each no break

3-4 sets - depending on you

45-60 secondes max

ARMS TRAINING FOR MASS

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musclegymfactory · 5 years ago

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5 RECIPES OF THE DAY 103

Recipes N°1:Iced avocado soup

Ingredient

two lawyers 1/2 of greased volaille broth 125g fresh cream a tablespoon of chopped cerfeuil a tablespoon of chopped tarragon salt, white pepper Tabasco a baguette

How to cook the recipes

Open the avocados in half, remove the stones, empty the pulp, pass it in the mixer with the cream, chervil, and tarragon Extend this mixture by incorporating the broth, salt, and pepper. Add the tabasco, mix. Put everything in the fridge for at least 2 hours. Cut thin slices of a baguette, brown them gently under the broiler. Correct the seasoning of the soup which must be raised enough. Serve in cups with the toast presented separately.

Recipes N°2:Mushrooms At The Greek

Ingredient 300g

0.5liter of water 0.1liter of olive oil 2 lemons; salt 10 black peppercorns a teaspoon of coriander seeds a teaspoon of fennel seeds 1 bouquet garni 2 celery ribs

How to cook the recipes

Choose small mushrooms; if they are a little big, cut them in four. Wash them and put them in lemon water; leave them in water until they are cooked so that they remain white. Marinade: cook all the ingredients for 30 minutes, then add the mushrooms. Boiling resumed, cook for 10 minutes with a gentle boil. let cool. Remove the bouquet to serve.

5 RECIPES OF THE DAY 102

Recipes N°3:Stuffed pancakes

Ingredient

12 pancakes of 13cm in diameter 500g of cooked greenery: chard green, spinach 100g butter 150g grated gruyere 100g of cream 3 hard-boiled eggs or 100g of ham salt, pepper, nutmeg

How to cook the recipes

Prepare the pancakes the night before. Store them in the refrigerator, wrapped in aluminum foil. Blanch the greenery in boiling salted water just to soften it. Drain thoroughly, chop or leave in branches to your taste. In two tablespoons of just melted butter, evaporate the rest of the moisture. salt little, pepper, nutmeg, Add a third of the grated cheese On each crepe, put a good tablespoon of the mixture, Roll them up, place them in the baking dish. Moisten with 2 tablespoons of cream, sprinkle with the remaining cheese and a few flakes of butter. Brown in a hot oven (200 ° - Thermostat 5) to let it color without haste by reheating the entire interior of pancakes.

Recipes N°4:Mashed tomato mint

Ingredient

1.800kg de tomates 30feuilles de menthe fraiche 4 citrons verts 3 gousses d'ail 1 cuilliere à café de sel de celeri poivre

How to cook the recipes

Ebouilantez les tomates, perlez-les, egrenez-les Mixez la pulpe avec l'ail et la menthe hachés, le jus de 3 citrons, le sel de celeri et du poivre mouliné Faites cuire à petits bouillons pendant 1/4 d'heure. Présentez en tasse en décorant de quelques feuilles de menthe et d'une rondelle de citron vert 5 RECIPES OF THE DAY 101

Recipes N°5:Poached eggs with mussels

Ingredient

12 very fresh eggs 3 kg of bouchot mussels 0.35 Liter of dry white wine 0.05L white alcohol vinegar 2carottes 75g celeriac 1 garlic clove 450g of fresh cream 45g butter 1 tip of saffron salt pepper

How to cook the recipes

Scrape the mussels. Wash them in several waters without ever leaving them to soak. Pour them into a large pot, sprinkle them with white wine. Add the crushed garlic clove, cover. open for 5 minutes over high heat. Drain the mussels, take them out of their shells. Keep them covered warm. Filter the cooking juices through a clean cloth, pour them into a saucepan and reduce by three quarters over a good heat. Peel the carrots and celery. Cut them into very small ones. Throw them in a frying pan containing the hot butter, fry the vegetables, cover. Cook over low heat for 8 minutes. Remove from lights Boil 1 liter of water, add the vinegar, lower the heat, keep the water shivering, and poach the eggs for 3 minutes. Carefully remove them with a skimmer, drain them on a cloth. to the reduction of the mussels, add the creme fraiche, reduce by a third over moderate heat. Add the mirepoix of vegetables, a good touch of saffron, freshly ground pepper and salt if necessary. Place the mussels on the serving dish, arrange the eggs on top. Coat with the sauce. Serve very hot.

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musclegymfactory · 5 years ago

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ALL GUIDELINES FOR MASTERING THE DASH DIET

Table Of Contents

What is the dash diet?

Dash diet is the abbreviation of Dietary Approach To Stop Hypertension. This diet has one main goal which is preventing the high blood pressure through a diet the specialist in this type of diet assumes that following the Dash diet for 14 days continuously ensures low blood pressure with high good results in the long term. Dash diet also aims to reduce the sodium amounts in the diet and focus on nutrients useful for the heart and arteries and rich in calcium, potassium, and magnesium to reduce blood pressure. Therefore it is a diet rich in fish, poultry, vegetables, fruits and pulses rich in fiber, with low-fat milk, olive oil, and salt-free Nuts. Aiming to consume 1500 - 2300 mg of sodium a day. One billion people all over the world suffer from hypertension, you can get rid of it through the dash diet if they commit to it 4 Types of diets could change your life forever

Why do doctors consider it one of the best diets?

Doctors say this is the best diet to improve your overall health According to the American Institutes of Health, it received a 3.5/5 in the category of effective weight loss. And 4.5/5 in the health benefit. The Dash diet also got 3.4/5 in the Ease of use category The Dash Diet is the number one diet in the world out of 40 other diets superior to the Mediterranean diet and a flexitarian diet. The Dash Diet is an easy, beneficial and safe plan that can help you feel better and lose extra weight. The development of this system was specially made for patients of all types of blood pressure and it solves many other health problems. This diet mainly helps people who do not like to follow a diet out of the ordinary, just as you can follow it for life so there is no risk in following it. Choosing this diet as the best diet ever is because it is easy to use and easy to get used to, because it simply does not make big or small changes to your diet, but rather it only improves the quality of your food and makes it more beneficial for the body to benefit from it the most. How A Healthy Diet Can Ease Your Pain

The benefits of the dash diet?

Dash diet reduces cholesterol and prevents stroke and heart failure and reduces weight as it bites the best diet to prevent diabetes. People who follow the dash diet can improve insulin resistance in addition to controlling blood pressure. The dash diet balances nutrients and essential minerals such as calcium, potassium, protein, and fiber, which are responsible for brain and organ function in general, and it also improves the condition of hair and skin. All you need in this system is to reduce the consumption of salt and eat some of the recommended foods such as fruits, vegetables, and foods rich in protein and milk products. During the dash diet, you can eat whatever foods you want, but you must focus on the quality of food, not the quantity, as you must drink no less than two liters of fluids per day. You can take water, juices, or even green tea, provided that it does not exceed 4 cups of tea daily. All You Need To Know About 1000 Calorie Diet

What to eat and avoid on the dash diet

•Try to eat 5 meals a day weighing no more than 250 grams •Reduce your daily calorie intake by not more than 2,500 per day •Control yourself if you love desserts so you should not eat them more than five times a week at the latest •Try eating more grains, seeds, beans, lean meats, and vegetables •Avoid drinking soft drinks, as it stirs the heart, liver, and brain •Alcohol is one cup per day for women and two cups per day for men •Don't let your snacks exceed eight if hungry and roam the day •The use of tobacco is prohibited and not recommended •Eliminate smoked or fatty foods •Exclude canned foods containing more than 140 mg of sodium •Pills a day, seven servings •Fruits a day, five servings •Today, vegetables are five servings •Milk and milk two cups a day •Salt 2 tsp •Sweets and nuts five times a week •Avoid dough •Avoid Chips •Avoid Fast food Simple Guidance In 1200 Calorie diet

Dash diet for weight loss

The Dash diet was not originally designed for weight loss However, some studies have shown that the Dash diet can get rid of unwanted weight In a 2006 study, the researchers surveyed 810 adults who had mild or moderate high blood pressure in three groups. The first group was given some general advice on how to control their blood by changing their lifestyle The second group was given information to determine the consumption of sodium to less than 2300 mg per day, exercise and reduce their alcohol consumption. Also, the people in the third group have the same directives as to the second group, but with the principles of the Dash diet. After a year and a half, the people in the second group became 3.6 kilos less weight, while the owners of the third group lost about 4.3 kilograms, while for the first group they lost only 1.7 kilograms. 7 Day Diet Is So Famous, But Why?

Dash diet plan and food list /serving

Food group 1600 calories 2000 calories 2500calories Starches 6 6-7 10-11 Vegetables 3-4 4-5 5-6 Fruit 4 4-5 5-6 Milk 2-3 2-3 3 Meat 3-6 <6 6 Nuts, legumes, and seeds 3 / week 4-5/ week Daily Fats 2 2-3 3

Leafy vegetables: like lettuce, watercress, turnip, vineyard, and spinach are rich in potassium

Berries: especially blueberries, as it concerned me with natural substances called the flavonoiden.

A study published in the American Journal of Nutrition concluded that eating these compounds helps lower blood pressure.

Potatoes are rich in potassium and magnesium, which are two minerals that help lower blood pressure. They are also rich in dietary fiber, necessary for a healthy diet.

Beets: Researchers at Mary University in London discovered that blood pressure patients note a marked improvement in their blood pressure when consuming beetroot juice, and they also concluded that nitrates in juice caused a decrease in pressure for participants purely within 24 hours.

Skim milk is an excellent source of calcium and is low in fat

Oats: Foods rich in fiber, low-fat and sodium are exactly what you need in this diet. You can add some fruit to sweeten it.

Bananas; bananas are an excellent way to add potassium, but be a ban. If you have cliff problems, it is best to consult a doctor first.

Whole grain pasta

Brown and wild rice

apples

Grapes

Strawberries

Peaches

Lettuce

Carrots

Plain greek yogurt

Steak

Shrimp

Cod

Walnuts

Almonds

Beans

The truth about fats the good the bad

Dash diet recipes

Breakfast Menu

Banana

Cinnamon toast

Oatmeal with blueberries and granola

Lunch Menu

Turkey, cheese, spinach, tomato, cucumber sandwich on whole-grain bread, cottage cheese with fruit

Baby carrots with hummus or alternate dip

Dinner Menu

Spinach, tomato olive, and walnut salad

baked potato

baked and seasoned chicken breast

reen beans

whole-grain dinner roll

1 cup fruit salad

What is Dietary Fiber - dietary fiber definition

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musclegymfactory · 5 years ago

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5 RECIPES OF THE DAY 102

Table Of Contents

Recipes N°1:Endive velvety

Ingredient

1 kg endives

100g butter

1 teaspoon of sugar

2 tablets of poultry broth concentrate

500g of potato

250g cream

nutmeg

salt pepper

How to cook the recipes • Peel and dry the endives. Reserve a whole, cut the others into small pieces. • Peel, wash the potatoes, cut them into pieces. • In a saucepan containing the hot butter, brown the endives and the potatoes with the powdered sugar. wet with 2 liters of hot water • Crumble the broth concentrate into the pan. pepper, salt little because of the concentrate. • Grate a hint of nutmeg. cook for 25 minutes. • Mix, add the cream, adjust the seasoning. • Finely chop the reserved endive. pour the velouté into the soup tureen. sprinkle with endive serve immediately.

Recipes N°2:Mashed tuna(thoïonade)

Ingredient

200g tuna in olive oil

100g black olives

50g of crapes

1 egg yard

1 garlic clove

olive oil

cayenne

salt

How to cook the recipes

• Drain the tuna and keep the oil. pit the olives. • Blend the tuna, olives, egg yolk, peeled garlic, and capers. • Then, continuing to mix, add, in small quantities, the tuna oil and a little more olive oil, until a soft paste is obtained. • Taste, salt if necessary, sprinkle lightly with cayenne. serve fresh with country bread.

Recipes N°3:Boiled asparagus

Ingredient

2 kg of asparagus

6 eggs

100 g butter

How to cook the recipes

• Peel the asparagus by peeling them with a thrifty knife to remove the fibrous part. cut off the hard bottom end. boil salted water in a saucepan. Gather the asparagus in small bundles held in the middle and at the bottom by a small string. • Immerse the asparagus in boiling water, cook uncovered over high heat for about 15 minutes. when they are cooked, drain them, place them on a dish. • Immerse the eggs in boiling water, cook for 3 minutes to 3 and a half minutes. • Serve the eggs in egg cups and, at the same time, the asparagus and the melted butter. each will dip its asparagus in the melted butter then in the boiled egg.

Recipes N°4:Soubise sauce

Ingredient

2 kg of onions

60g butter

1/2 liter of thick Bechamel sauce

1/2 liter of broth or 1/2 liter of milk

salt, pepper, nutmeg

How to cook the recipes • Slice the onions. blanch them for 2 minutes in boiling water having resumed boiling. Pour them into a colander, pass them in cold water. Drain them. • Put the onions in a pan, cover them just with the bouillon or milk. cook gently. When they are pureed, evaporate the liquid with large broth while stirring. • Go to the grinder and add the thick bechamel sauce. Mix over the heat without letting it boil. • Salt, pepper, nutmeg, keep warm with the fractionated butter placed on it to prevent skin formation? Stir to serve.

Recipes N°5:Braya omelet

Ingredient

250 g country ham

6 eggs

300g peeled potatoes

100g butter

salt pepper

How to cook the recipes • Buy the ham in slices about 1 cm thick. cut it into cubes. Taste it. if it is too salty, it should be blanched for 5 minutes in boiling water and sponge thoroughly. • Dice the potatoes. cook them with half the butter. At the end of cooking add the ham, brown together without coloring any more. • Pour into the beaten eggs, salt, and pepper. • Cook the omelet, then turn it over using a dish, to brown it on both sides without overcooking it which would harden it. mbtTOC(); recipes of the day from Blogger https://ift.tt/37IRcWL via IFTTT

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musclegymfactory · 5 years ago

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CALISTHENICS WHEN? WHERE? AND HOW TO START?

Table Of Contents

What is Calisthenics

Calisthenics is one of the oldest sports in the world, although it is modern, it is only developed from the Greek culture, which was called "Kallos Sthenos which means beauty and strengthens. The sport of calisthenics is divided into 4 main divisions, namely

Type 1: Static

Type 2: Dynamics

Type 3: Sets and reps

Type 4: Weighted calisthenics

Also, this sport depends on four essential movements and they are

Push-ups

Pull-ups

Dips

Squats

Most of the sport in the world needs a place to exercise, a specific time for training, tools, and others, but the sport of calisthenics does not require that, except in some cases, it is not related to a place or time in which you live and you can practice it whenever and wherever you want as the tools used in it are easy to find, especially in parks, so you will need a pull-ups bar and dip bar. Old people were more powerful and more flexible than our time, so this sport was the favorite of the Greeks, but now, with its spread, the number of injured people is increasing and that is mainly because these people do not warm-up exercises before starting the exercises. So please do not forget to download the document below which we give all the warm-up exercises also a beginning program if you want to start this sport. Most specialists in this field are advised to start with whole-body exercises for your body to prepare psychologically for such exercises as it is advised to start with some exercises to increase strength to ensure away from injuries and also to increase your muscles strengthen.

11 TIPS TO LOSE WATER AND WEIGHT

Calisthenics VS Weight

Bodybuilding and despite being a good sport that it can cause some harm to its owner in the event of non-commitment or especially if you take hormones this leads to a large increase in muscles which may result in several dangers as it is all of this will be accompanied by heart diseases and others, Therefore, a person should remain normal if he did not want to play for the championship and his concern was to keep a sports body. As for the sport of calisthenics, it is a sport that you can cause some damage in the trade-off if it is not handled properly so it is preferable to do warm-up exercises well before the start as it is an ideal sport if your concern is to keep fit for a long time or it also helps to improve the heart and others Of the members. Of course, you can combine them to add more results, and this is great because you will keep your entire body fit over time as you will increase the percentage of muscle in your body without any risk. We recall that the ideal weight for calisthenics is 132lbs to 165lbs, and this is to maintain the flexibility of the body.

Aerobic Fitness | Tips, and advice

Calisthenics Benefits

Calisthenics Benefit N°1: Build muscles and lose fat at the same time.

Calisthenic exercises are great for building muscle and burning fat because it depends on muscle intensity, which is often a major reason for burning fat. The more you increase in intensity exercises, the lower the level of fat in your body.

Calisthenics Benefit N°2: Get a consistent look.

As is customary, people in the past were not interested in the outward appearance as much as the important thing then was to build a physical force by following this method, you go beyond the problem of muscle asymmetry because simply you apply the same effort to the muscles.

Calisthenics Benefit N°3: Endure the effort for long periods.

Building muscle intensity means an increase in endurance and repetition of the same thing over and over again so your body that used to finish an exercise of 15 repeats in two minutes will be able to finish it in one minute.

Calisthenics Benefit N°4: Helps to gain more strength and flexibility.

Calisthenics is one of the very few sports that give you flexibility and muscle strength at the same time. Sports that follow the same vein, we find Street workout.

Calisthenics Benefit N°5: You can play it anytime anywhere.

This sport is not related to specific place bodybuilding so that you can train anywhere you want and any time and this is great.

Calisthenics Benefit N°6: Its costs are very low.

As we mentioned earlier in the equipment that you need is neither expensive nor rare so that you can find it in any public park.

Calisthenics Benefit N°7: You start it at any age.

Calcinx does not recognize age or weight or height. You can practice it at any age, young or old.

6 EASY STEPS TO REACH YOUR FITNESS GOAL

Calisthenics Rules

Like all sports, calisthenics also has three basic rules, and they are as follows:

Calisthenics rules N°1: Train Slowly

Calisthenics rules N°2: Focus on the negative movement

Calisthenics rules N°3: Do not forget the weighted calisthenics.

Now let's talk about each one of the rules and we try to understand it: • Calisthenics Rules N°1: Train Slowly. most people once they start this sport think that the number of repetition who really matter but this is completely false and you should focus on the quality of the exercises and not on the quantity. The calisthenics effect on the body is huge but if you are doing it whit the wrong way the results will be miserable and you will be more threatened to be injured so be careful and focus to practice the movement correctly and nothing else. • Calisthenics Rules N°2: Focus on the negative movement. Whatever you are on bodybuilding or on calisthenics all of the champions all over the world consist to focus on the negative movement more than the positive why? Negative movement is the real muscle builder also they are the real strengthen builder and you can check more for this because many people don't know about it so if you want to practice any sport you should always focus on the quality of the training and especially if you are in the calisthenics on in the bodybuilding. • Calisthenics Rules N°3: Do not forget the weighted calisthenics. When a person begins a sport, the purpose of which is the physical development that you will bring on him for that. Like other sports, this sport is amazing if you like to develop quickly and in a balanced manner. By practicing this sport, you are developing your structure and strength, so it is always advised to add some weights to the exercises to increase Durability and more muscle mass.

What are the CARDIO EXERCISES and How Does It Work?

What To Eat On Calisthenics

Calisthenics is also a sport, and this means that development is related to what you eat during the day. Calculating calories and eating regularly is the easiest way to develop in this sport, but the only forms in this sport remain how many calories you burn during training. The number of calories you burn is related to the intensity of the exercises, and on that, you build a diet that meets your daily needs. To calculate calories, you can use a smartwatch, which you can easily calculate. What we can do in this article is to provide you with the most amount of information so that you can get started easily so here is this breakfast meal which helps many to gain more effort and strength during exercise.

Two Banana

Half avocado

One Apple

20 grams of almonds

One big tablespoon of organic peanut butter

Seven dates

A little flaxseed

100g of Oats

You Can choose the way you take it or just put all the ingredients in the mixer and take them as a morning shaker it helps to start the day perfectly. Jumping to the post-workout or the meal after the training Here your body muscle needs to recover so they need to much protein so we suggest the following meal.

100g to 150g of any type of fish you love

150g of sweet potato

Lettuce

Onions

the Garlic

And citron

Read all about: Top best way to keep muscle and lose fat for all body type

Calisthenics workout PDF

Read more about improving your force in the gym

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musclegymfactory · 5 years ago

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5 RECIPES OF THE DAY 101

Table Of Contents

1- Onion soup

Ingredient 300g onions 1 large spoon. flour 60g butter salt pepper 3 tablespoons of cream 60g grated Emmental cheese 6 slices of country bread How to prepare it Slice the onions, melt them over moderate heat in the butter. When they are blond, sprinkle them with the flour, cook 2 to 3 minutes, stirring Moisten with 1.5 liters of water. quickly bring to a boil then cook for 20 minutes over low heat. Toast the slices of bread pour the soup enriched with the cream in an earthenware pot in the oven place the slices of bread on the soup, sprinkle with grated cheese, put in the oven at maximum heat, until the gratin is golden. Serve immediately

2- Salmon roe avocado

Ingredient

3 ripe avocados 50 g salmon eggs 2 lemons tabasco salt

How to prepare it

Open the avocados in half lengthwise, remove the kernel, empty them using a small spoon. Put the flesh in the mixer. Add the lemon juice. Salt very lightly and add a few drops of tabasco to raise. Fill this mash with avocado mice, garnish the round with salmon eggs. Server Immediately

3- Snails on skewer

Ingredient

thirty large canned burgundy snails

150g breadcrumbs

12 thin slices of smoked breast

4 garlic cloves

1 bunch of parsley

150g butter

salt pepper

How to prepare it

Strain the snails, rinse them under boiling water, drain them again, sponge them. Cut each slice of bacon smoked breast into three pieces

Thread alternately on each skewer a piece of bacon and a snail knead the butter with a fork and add the parsley of chopped garlic, salt, and pepper. Just melt the butter in a pan. Dip the skewers, then roll them in the breadcrumbs. quickly brown in the oven, under the broiler, turning them once, serve very hot.

4- Tomato sauce

Ingredient

600 g tomatoes

300g of fresh cream

3 beautiful shallots

1/2 bunch of parsley

2 cloves garlic

1 chive

250g butter

salt pepper

How to prepare it

Finely chop the parsley, along with the shallots and garlic. Peel, seed and crush the tomatoes. In a saucepan, put the cream, the tomatoes and the parsley, shallot and garlic hash, salt and pepper. Boil. Lower the heat and maintain a small boil until the sauce becomes creamy. Cut the butter into pieces. Out of the heat, Add it little by little to the sauce while whisking with the sauce whisk. Finish by adding the chopped chives.

5- Brioche eggs

Ingredient

6 fresh eggs 6 small head buns 1 small can of tomato puree 1 glass of white wine 1/2 bay leaf cayenne or tabasco salt pepper

How to prepare the sauce

1 carrot 1 onion 50g butter 1 pinch of thyme leaf 150g of creme, 1 egg yolk

How to prepare it

finely chop the onion, grate the carrot. melt them over low heat in the butter with the thyme and bay leaf. When these vegetables are tender but not colored, enjoy the tomato puree, the wine and 1 glass of water, cook on low heat for 1 hour go to the conical strainer, salt, pepper, add a pinch of cayenne or a few drops of tabasco this sauce should be quite spicy. Remove the head of the brioches, cruse inside put them without the tets in a hot oven (200 ° C - 392F) For a few minutes, then put an egg in them. salt and pepper lightly. return to the oven for 12 to 15 minutes, just until the egg is cooked through. heat the heads, re-make the brioches When serving, reheat the sauce, add the cream in which you will have delayed the egg yolk. Do not boil. serve either topped with the sauce or with the sauce served separately

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musclegymfactory · 5 years ago

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6 HEALTHY HIGH PROTEIN MEALS

Hello and welcome, firstly we want to apologize we didn't post from a while secondly, we have today an article in which we will take part in the six highest protein meals that you can take also we will start a new section that talks Only about recipes.

In the muscle-building process, the protein + the vitamins are the two essential factors if you want to build more muscles this year. So starting with the first protein meal that you can take it as a breakfast because it contains too many vitamins such as proteins. commonly while you are sleeping your body doesn't take any source of energy ( in case you aren't taking any casein protein ) so to boost the morning energy we suggest the following protein meal.

Table Of Contents

Protein Meal N°1: Spinach with eggs and mushrooms

6 Squares of Frozen spinach

6egg ( 2 full egg + 4 white only )

1 Slide of diet cheese ( 10% fat

75g Mushrooms

100g Ground beef

Green or yellow pepper

Of course, the quantity depends on how much macros you need. What's happen inside: Ths spinach is a perfect source of vitamins and minerals. the white of the egg is a good source of pure protein. the yellow of the egg is a good source of healthy fat and protein. cheese is for adding flavor to the meal Mushrooms are a good source for soluble fiber, copper, B vitamins, potassium, phosphorus, and iron. Ground beef honestly we did not recommend the red meat and if we did we recommend not to exceed 50g-75grams a day in this meal you can take 50 to 75g but it's preferable to try it with minced chicken meat With some spices, such as black pepper, cumin, it is also advised to add some garlic. The nutrition fact can be easily found at some apps on google or apple store such as myfitnesspal or you can easily found them on search. You can also read about the 6 types of nutrition

Protein Meal N°2: Pancakes

if you already hear this name so you probably know that there are many ways to prepare it but we always prefer the following way because it gives you the highest energy also it enhances your sense of satiety. you can prepare it with

5 eggs

50grams of oats

Half cup of milk

Nuts

One big tablespoon of peanut butter

One banana

Mix the oats with the five eggs add the half cup of milk after that put all of this thing over a skillet over low heat and wait for it Once it's cooked add the big tablespoon of peanut butter with the Nuts and the Banana. What's happen Inside: Once you take this protein meal the oats are a high-quality source of carbohydrate mixed with the egg and the peanut butter. With each other, it will be a difficult food to be digested quickly by the body, and therefore your body will need hours to fully digest it. You can take it directly before exercising around half an hour. It will give you enormous energy and you will not feel fatigued or have a training period. Read: 5 Important vitamins for your daily nutrition

Protein Meal N°3: Lentil and sweet potato sandwich

This protein meal is prepared using:

2 sweet potatoes

Half an onion

2 tomatoes

A grain of garlic

50grams of lentil

Cut the potatoes and onions into small squares and add them to a pot with a glass of water and cover the pot Add the tomatoes and lentils after a while, add a grain of garlic and cover the pot after a while, you can add the cumin, the coriander powder, chili powder, turmeric, sweet paprika, little cinnamon, salt & black pepper. In the end, add some corn and spinach cover the pot for a while and then add this filling to the bread with some cheese. What's happen inside: if you are looking through the ingredient of this protein meal you can see easily that she is 100% vegetable but what you don't know that this meal contains 40g of protein. you can take this protein meal as the meal number five to better cleanse your body, the fibers in potatoes and other ingredients will clean your body completely and are low in calories. Of course, you can add some ingredient or something to drink with it just make sure that you are maintaining your daily goal of calories and that's it. How to: 5-minute healthy bread nutrition recipes

Protein Meal N°4: Veggie sandwich and Chessy Tofu

This protein meal is also a veggie meal you can try it even if you aren't vegetarian. you can start preparing this meal using

One Onion

One green bell pepper

Two carrots

1 piece of garlic or (the garlic powder)

cumin

smoked paprika

cayenne pepper

salt and black pepper

Saute the onion, green bell pepper, the two carrots and the piece of garlic In a pot and over low heat don't forget to add cumin, smoked paprika, cayenne pepper, salt, and black pepper. Cut the tofu into cubes and cook it with the soy sauce, olive oil, and some black pepper. In the end, add the cheese to the sandwich, in addition to the veggies and tofu, with this the meal is ready. What's happen inside: It is something just like the past protein meal but, it contains 54g of protein and this value depends on the weight of every ingredient. Spices usually raise the body temperature, and this naturally leads to burning fat. This meal also helps to cleanse the body completely. Learn All About Calories Here

Protein Meal N°5: Early Morning shaker

The following meal is something very easy to prepare and it can be good for an early breakfast. This meal contains

One scoop of chocolate whey protein

One frozen banana

One cup of milk

Ten Almonds

and one big tablespoon of cacao powder

What's happen inside: This protein meal or shaker you can take it just after waking up or just after the training session. If you take it after waking up, this will help your body to compensate for the protein that it did not take throughout sleep to build more muscles. In the case of taking it after exercise, this will also help your body to start quickly in the process of muscle recovery. this meal contains more than 25 grams of protein and 260calories. Read: How Insulins aren't as bad as you think

Protein Meal N°6: Chicken breast with green belly beans

The following meal is great for the dinner you can try it and leave me a comment below please: Most of us don't love to cook at night especially after the work and the training so if you search for something easy to cook then we suggest to add

150g of green belly beans

120g of Chicken breast cut into cubes

olive oil

black pepper

salt

garlic

What's happen inside: this protein meal even if you are seeing that is small but if your goal is the weight loss then trust me this is something awesome to give to your body especially the chicken breast which is a pure source of the protein as well and the green belly beans which is a good source of fibers and vitamins at the end this protein meal contains almost 360 calories with 45grams of proteins so you can keep your muscle safe and in a wonderful condition during the night. nutrition from Blogger https://ift.tt/37v0dCC via IFTTT

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musclegymfactory · 5 years ago

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Eat at least six small meals per day

You have to reconsider the three meals a day, as this method has become from the past and you are supposed to eat what the body requires Eating many meals a day increases the building process in the body and gives you continuous activity and energy and reduces the possibility of storing food in the form of fat.

Table Of Contents

Eat carbohydrates and protein at every meal

It is not assumed that you eat a lot, but try at every meal to get 30 grams of protein with carbohydrates such as rice, potatoes, and bread. You must have whole grains such as oats, brown rice, and wheat-made bread. The most important good sources of protein are chicken, eggs, and Fish

Use nutritional supplements

Bodybuilding is the best complement to building and nourishing the body, and the morning period is the best time to take a supplement in addition to before and after exercise and before bed.

Avoid simple carbohydrates

Simple carbohydrates are the sugars in soft drinks and honey. You have to be aware that excessive sugar affects the insulin, which affects the process of food laxation, which leads to the storage of food in the form of fat due to the high level of insulin in your blood.

Stay away from excess fat and salts

Some fats are necessary for a healthy diet. You can find healthy fats in olive oil, peanut butter, and fish. In the same vein, there are bad fats, including vegetable oils, animal fats, and butter.

Charge your energy before exercising

Eat a small meal that contains some carbohydrates and proteins 30 to 60 minutes before your workout. Complex carbohydrates give you enough energy to continue the long, hard exercise, and the protein helps the muscles to do their work during exercise.

drink a lot of water

The most important nutrients that the body needs are in the water. The amount of water you drink depends on the quality of the tissue, its performance and resistance to injury. Therefore, take a sip of water continuously throughout the day and make sure to get a greater amount of water during the exercise.

Avoid fast food during the diet.

You must know that the fast-food you eat are unhealthy and contain salt, sugar and abnormal ingredients. Therefore, keep snacks during the day to always feel full, and make sure that you give your body all of its daily needs

If you want to increase the size of the muscles

You need to take more calories than your body burns throughout the day, but be careful if you do not eat enough calories that you will not grow any muscle, so once you feel hungry, you should eat a meal with carbohydrates and proteins. You also need to improve your sleep in order for the body to repair Muscular tissues

Bodybuilding tips to train at home

sometimes everyone who practice this sport knows that even if he had an important Training session but he fails tired so to not doing that anymore and if you can not join any gym because of the time then you can try this exercises circle to train and strength all your body muscles

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musclegymfactory · 5 years ago

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Bodybuilding Tips

Bodybuilding tips

As a beginner or advanced you need to stay always up to date with new tips to help your body improve itself this is our bodybuilding tips to help you

Eat at least six small meals per day

Eat carbohydrates and protein at every meal

Use nutritional supplements

Bodybuilding is the best complement to building and nourishing the body, and the morning period is the best time to take a supplement in addition to before and after exercise and before bed.

Avoid simple carbohydrates

Stay away from excess fat and salts

Some fats are necessary for a healthy diet. You can find healthy fats in olive oil, peanut butter, and fish. In the same vein, there are bad fats, including vegetable oils, animal fats, and butter.

Charge your energy before exercising

drink a lot of water

Avoid fast food during the diet.

If you want to increase the size of the muscles

Bodybuilding tips to train at home

Jumping jacks

Wall sit

Push-up

Abdominal crunch

Step-up onto chair

Squat

Triceps dip on char

Plan

High knees running in place

Lunge

Push-up and rotation

Side plank

In addition, you can also buy a resistant band and in this case, you can increase the quality of the exercises.

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musclegymfactory · 5 years ago

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Weight Loss Tips And Compatible Diet

Weight Loss Tips With Compatible Diet

Weight loss tips are divided into two categories:

Nutrition Weight loss tips

1- Calculate calories 2- Decrease daily calories 500 to 800 calories a day 3- Early morning green tea without sugar and on an empty stomach. The green tea effect on an empty stomach is decreasing the Glycemic Index with 20% and burn 70 to 100 calories of body fat. 4-Drink Black coffee 30min before starting the workout it helps to increase metabolism. 5- Protein and fibers and important in each meal 6- Apple vinegar ( 2 spoons + 1 cup of water ) take it 30minutes before the seconde of the third meal never take it after.

Training Weight loss tips

1- Walking for 30minuts to 1hour each morning after drinking the green tea. 2- Do the Stomach Vaccum exercise daily 3times 4 series. 3- Strength training just after drinking the black coffee 4-HIIT Cardio for 30minutes divided into 5 - 25 - 5. - The first 5 minutes heating up - 25minutes 1minutes with maximum speed and 4 minutes of walking slowly but don't stop repeat it five times. - Then the last 5 minutes is for walking slowly to cool down the body.

To take weight loss tips, you need to know why you are already gaining weight to avoid making the same mistakes. Being overweight or slim is two sides of the same coin, the main cause of these two problems is the Calorie burning rate or what we call Metabolism. Metabolism: Or what is known as the calorie-burning rate, which is the main reason for determining human weight. How to Increase metabolism? Metabolism 1- Muscle Tone & weight: Those who want to lose weight must work harder to increase muscle strength than to exercise on cardio. To do that you need strength training more than any other type of exercises This is mainly due to the increase in the size of the muscles when doing these exercises, which helps the body to move the fat in it and therefore it is easy to burn it. 2- Morning workout: Starting your day with some morning exercises turn your body into a fat-burning machine, due to the high increase of the metabolism your body will continue burning the fat with the same average for the whole day. You can do any type of exercises but it is preferable to use strength training with high intensity and low rest time just for ten minutes. The hormones responsible for weight gain are insulin and growth hormone.

Apple cider vinegar for weight loss tips

The best diet for these weight loss tips

as you can notice that many of these tips are something to drink. And because the losing weight process is to decrease the insulin level down to zero while we need to increase the growth hormones level and to do that we suggest the Intermitting fasting as a perfect diet compatible with these weight loss tips provided.

If you have some serious eating problems and you can not stop yourself then this program is yours.

It is forbidden for pregnant and breastfeeding women and children, and those who suffer from anemia and a lack of basic elements such as iron

How to start with the intermitting fasting and use the weight loss tips:

The intermittent fast divided into three famous types :

Type N°1 EAT-STOP-EAT

This types divided into two subtypes: 1-1- 24hours without eating and 24 hours of regular eating. 1-2- 24hours with eating just 25% of daily calories and the next 24 hours of regular eating.

Type N°2 Periodic fasting

This type is also divided into two subtypes: 1- 3 Days of eating just 25% of daily calories and 4 days of regular eating. 2- 2 Days of eating just 25% of daily calories and 5 days of regular eating.

Type N°3 One day fasting

This type is also divided into three subtypes: 18:6 - 18hours of fasting and 6 hours of eating. 16:8 - 16 hours of fasting and 8 hours of eating. 20:4 - 20 hours of fasting and 4 hours of eating.

The Benefits of the intermitting fasting

at the fasting period, the insulin in the body comes across to zero while the GH or the Growth Hormone is on a high level. The Growth Hormone multiply by 1300 for the women while it's multiply by 2000 for Men's. ghrelin hormone Or the hunger hormone leptin hormone or Satiety hormone This increases the percentage of the hormone satiety (leptin hormone) while reducing the proportion of the hormone of hunger (ghrelin hormone), so you feel that you do not need to eat all day. The Sides effects: The intermitting fasting can be dangerous for your health if you are not following a good healthy diet contain all the essential macros also if you are not drinking to much water during the day all of this can drive to something like Headache, dehydration, and coma so be careful when choosing your diet program. 4 TYPES OF DIETS COULD CHANGE YOUR LIFE FOREVER

What Happen when you are on a diet for 36 Hours

The intermittent fasting divided into three periods and they called the :

1- The feed stage

at this stage is after eating and lasts for four hours. The main source of energy in this period is the glucose present in the blood and the glycogen present in the liver and muscles, and because the amount of sugar in the blood is high after eating, the body stores it in the form of glycogen in the liver or performs the lipogenesis operation which is the process of forming fats

.2- Early fasting stage

And this stage lasts from 12 to 18 hours, during which the body secretes the hormone glucagon, which stops insulin action to maintain the moderate level of energy in the body. During this process, the body feeds on the glycogen present in the body.

3- Fasting Stage

This stage lasts from 12 to 36 hours, during which the body relies on body fat as a primary source of energy. By the end of this stage, you will find that your body consumes more Oxygene because he is entring on the fat-burning process. At the minimum type of intermitting fasting, your body will use the fat for four hours as the main source of energy and this, in my opinion, is the best weight loss tips ever. Notice You can not take all the 36 hours continuously or your body will enter in a starvation mode and at this moment your body will stock anything you will eat like fat to protect you.

How to Success on Intermitting fasting

1- Total calories: There is no need to start this diet if you are not calculating your daily calories. 2- Do not eat too much at the first meal: if the first meal contains too many calories than the insulin level will be automatically up to normal and at this moment the body will store almost all the food as fat. 3-Sleep: when you are in the intermitting fasting that means that you are in a state of recovering all the essential hormone and this can not be done without having enough sleep at night. 4- Water: as an essential nutrient you should take at least 2 Liters of water each day. 5- Everything with 0 calories is allowed such as black coffee and green tea 6- Walking for 60minutes maximum at the fasting period you can also play some aerobic exercise.

How to eat on intermitting fasting

While you are reading you may ask yourself how could I eat all my calories during the eating period. start with dividing your calories into three meals. 1- should be at the first 30 min of the eating period and contain protein and fiber only. 2- should be before the training session at the gym or home and must contain carbohydrates, proteins, fats, and fibers. 3- should be at the last hour of the eating and must contain the same macros as the second meal.

How to train on intermitting fasting

7 Exercises to strengthen your body muscles

PLANK 45-60s Russian Twists 11-12 repetition Scorpion 3-5 repetition Mid-back extension 11 -12 repetition Overhead forward Lange 6 - 8 repetition Rotational shoulder press 6 - 8 repetition Alternating row 10 - 12 repetition 15 EXERCISES AND TIPS TO LOSE FAT BY TRAINING LEGS

After reaching the Goal what's next?

Once you start in the first week the results will begin to appear, the extra weight will disappear as soon as you reach the 15 to 20% fat percentage, you can continue with the diet and the results and more results will appear When you see that the weight of the body has been stopped going down then reduce 100 of your daily calories and so on. Never dispense with drinking water, as it is essential to the full functioning of the program.

Not familiar with the intermittent fasting

If you can not or you would not take the diet above you can follow these weight loss tips with a regular diet it could be hard at the beginning especially if you are not familiar with diets before. You just have to complete the formula which is decreasing the insulin and increasing the growth hormone while you are following a good healthy diet rich with fiber and protein and less with 500 of your daily calories. In a regular diet, it's hard to maintain the zero level of insulin but you can increase the GH with some foods and high quality of sleep, the results may take time but in the end, you will reach the goal. My brutally honest review of The 28-Day Keto Challenge

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musclegymfactory · 5 years ago

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6 TYPES OF NUTRITION

The 6 types of nutrition are essential for everyone, from children to old age, so we describe exactly what are they And how can you benefit from them.

1- Protein

Protein can be defined as a chain of amino acids as it is not only important for building muscle, but also for obtaining strong hair, clean skin, and good nails. Protein consists mainly of twenty amino acids, thirteen of them the body can make themselves, while the other nine come from eating. The body needs an average of 1g for each 1kg or 2.2Lbs Protein sources can be divided into two main categories: The Animal sources or what's we called high biological value protein. The vegetable sources or what are we called the low biological value protein.

Animal Protein - Facts and figures

Animal Protein: Helps build tissues and muscles, helps wound heal and does not show osteoporosis, in addition to increasing the burning fat process and reducing appetite. Animal protein usually contains complete essential amino acids. No Fiber, no antioxidants, and high cholesterol, inflammation triggers, insulin-like growth factor 1 and all of It can create an environment for the growth of cancer cells. How to Protect yourself from this? Avoid red meat as much as possible because it ranked as a carcinogenic element and every 50g of red Meat increase colorectal cancer by 18%. Top five best animal protein sources. 100g of Fish > 26g of protein 100g of White-meat > 25g of proteins Cottage cheese 100g > 12g protein One Cup of Milk > 8g of protein 1egg ( 50g) > 6g of protein

Vegetable Protein - Facts and figures

Unlike animal protein and vegetable protein, it does not contain all the essential amino acids but this does not mean that you cannot get all of the vegetable proteins that can come from different sources. More than one ingredient can be combined to obtain complete amino acids. Most sources of vegetable protein come with great advantages, such as the absence of fats in the cans of the elements. Also, there are no saturated fats or cholesterol in addition to containing a large percentage of fiber and iron. Top five best vegetarian protein sources. 1.5 Cup of lentils > 26 g of protein 1.5 Cup of black beans > 18g protein 2 Cups beans> 15 g protein 1.5 Cup of chickpeas> 12 g protein 25 g almonds> 6 g protein

2- Carbohydrate

What are carbohydrates: It is a class of organic compounds that contains a group of carbon and oxygen associated with at least two groups of hydrogen and oxygen, that's why it is known as carbo-hydrates. Its role: It is considered the fuel that the body needs, as it is considered the main source of energy in the body. Types: Carbohydrates are divided according to how quickly they turn into glucose inside the blood, which is known as the glycemic index IG. Carbohydrates are divided into three types: simple, complex and fibers.

The simple Carbohydrates:

It consists of one or two parts of sugar, and its glycemic index is high, as it is absorbed by the blood at a fast rate and is considered one of the quick sources of energy. We mention; Fructose: which is the sugar found in fruits, honey, Lactose: which is the sugar found in milk and dairy products.

The complex Carbohydrates:

It consists of three or more parts of sugar linked together to form longer chains and the percentage of glycemic index in them is low as it is absorbed by the blood in a slower way than simple carbohydrates, including Beans such as lentils and beans.whole grains such as brown rice and oats Starchy vegetables, such as sweet potatoes and sweet potatoes.

Fibers Carbohydrates:

It is rich in vitamins and iron and is necessary to maintain the health of the digestive system. Also, it's low in calories and causing satiety, it is abundant in vegetables such as carrots, lettuce, red and green peppers, and spinach.

3- Fats

Fats are chains of fatty acids that are not dissolving in water and are considered to be one of the most energy-producing nutrients as the equation 1g of FAT = 9 Calories while 1g of protein or carbohydrates = 4 calories. In addition to being one of the energy sources of the body, it helps in forming the outer membrane of cells in the body, as it transports protein, hormones, and vitamins A, E, D, K inside the blood. Fats are divided into: Saturated fats with a large number of hydrogen. unsaturated fats with a smaller number of hydrogen.

Saturated fat

contributes to the formation of the outer shell of body cells by 50%. It also helps in calcium absorption by the bone, but excessive intake will lead to heart diseases, as well as the body's inability to use fat as an energy source, so it is known as bad fat. These fats are found in vegetable oils ranging between 10% - 15% in red meat by 25% - 30%, dairy products by between 50% - 60%, especially full-fat. To avoid falling into the dangers of bad fats, we must not excessively consume them, as the recommended daily amount is 20 grams for women and 30 grams for men per day.

Unsaturated fats consist of:

Multiple fats

Mono fats

Trans fats

Multiple fats:

They are omega-3 and omega-6 fatty acids, also known as good fats. They are essential for the human body because the human body cannot produce them while taking them through to eat. They contribute to the activity of the immune system and nerve cells and reduce the incidence of heart disease. These fatty acids are found in fish, avocado, coconut, and spinach.

Mono fats:

They are omega-9 fatty acids known as neutral fats. Although the body can produce them, they are considered one of the essential fats, as they contribute to protecting the heart and blood vessels. These fatty acids are found in olive oil, avocado, and dry fruits such as almonds

Trans fats:

They are fats in which hydrogen is increased industrially and is also known as harmful fats due to the damage that it causes to human health and has no benefits.

These fats are found in fast foods and in processed grains.

4- Water

Numerous studies have proven that a 2% lack of water leads to a 20% decline in the body’s capabilities, as they are considered essential to the human body, so we cannot live without it for only a few days, as it contributes to building body cells, excreting body waste through the urinary tract and maintaining stability Body temperature.

Types of water: There are three types of water

Mineral water

source water

tap water

As for source water and mineral water, it is untreated natural water, while tap water is treated, and it often comes from winter water or desalination of seawater. The amount of water per day: For the average person it is multiplied by the body weight in 30 ml. As for the athletes, it is the product of multiplying the body weight by 50 ml. What is the right water for our body: To choose the right water for our body, we must rely on several characteristics.

5- Mineral

Magnesium

is an important mineral not only for athletes, as it is necessary to activate all enzymes from energy and protein metabolism in the human body. Without magnesium, metabolic processes in the body cannot function as quickly as possible. Men should have 350 mg per day, while women need about 300 mg

Calcium

is one of the important mineral elements of the body, and even calcium is one of the most present in the human body. Benefits of calcium, many of which are bone and teeth and are necessary for growth, protect from osteoporosis and maintain bone density and strength as it helps to regulate heart palpitations and thrombosis Blood and muscle contraction reduce the speed of irritation of the nerve muscles, in contrast to the action of sodium and potassium.

Potassium

is a very important mineral for the different functions of all cells, tissues, and organs in the human body, and it is also a conductor of electricity in the body, along with sodium and magnesium. Also, potassium is essential for the work of the heart and plays a major role in muscle contraction and the skeleton, This makes it important for the normal functioning of the digestive system and its muscle function.

Sodium

unlike other minerals, it has a distinctive and attractive taste. It is usually found in table salt, which is 40% of sodium and is formed. The last part of table salt is made of chloride.

Sodium regulates the water balance inside and outside the cells, so the person does not become dehydrated, forms the main part of the gastric juices, regulates the balance of acidity and muscle sensitivity, and regulates blood pressure.

Phosphorus

is an essential element for building bones and teeth as it is involved in the synthesis of all cells of the body in addition to entering into the structure of the system of transferring and absorbing fats and also the structure plasma composition in the blood as it nourishes the brain and stimulates nerves and strengthens memory.

6- Vitamins

Although the body needs it in small quantities, it is considered one of the elements that contribute to the success of the diet for athletes. Vitamins are organic compounds that contribute to the normal functions of the body and, unlike proteins, fats, and carbohydrates, the body needs them in small quantities and does not contain calories. What is its role: It contributes to the metabolism and strengthening of the cells of the body, as well as protecting the body from many diseases.

Vitamins are divided into two groups:

Nine Water-soluble vitamins

Four fat-soluble vitamins.

The body does not store these vitamins. Rather, the body takes its need from it and disposes of it in a period ranging between 8 and 14 hours. Plus, it is excreted through the urinary tract.

Water-soluble vitamins

It consists of Vitamin C, which contributes to protecting the heart and preventing diseases and helps to absorb iron inside the body, so it can be obtained by eating oranges, spinach, peppers, strawberries, and kiwi. Vitamin B, which includes B1 - B2 - B3 - B5 -B6- B8 - B9 - B12 in general, contributes to converting food into energy for the body that we can obtain by eating meat, chicken, eggs, and wheat.

Fat-soluble vitamins

The body stores them in the fatty tissue, which is what makes it toxic to the body when it is taken up. They are found in dietary fat and consists of Vitamin A, which plays an important role in the visual system, also contributes to the regulation of the immune system and bone strengthening.

Vitamin E helps the body fight disease and contributes to hair growth and fights hair loss.

Vitamin K helps improve heart health and combats many diseases.

Vitamin D: This is produced by the body when exposed to sunlight and helps delay aging and increases testosterone for men.

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musclegymfactory · 5 years ago

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4 TYPES OF DIETS COULD CHANGE YOUR LIFE FOREVER

You may try many diets from the Intermittent fasting to the paleo diet, keto diet, and vegetarian diet to get your fitness goals done.

Hi, It's Adam parker and welcomes this new article which we will take part in the four most common diets in the world and which diet is the best for you.

Starting with the most famous diet

Ketogenic diet

The keto diet was found in 1921 by Dr. Russel Wilder, MD, of the Mayo Clinic but for the first time, this type of diet was the solution for treating first degree diabetics, extending the life of first degree diabetics and treating children with epilepsy.

The primary role of this diet is to protect against infections and diseases caused by diabetes, whether in the long or short term and as every diet, the ketogenic diet also has some allowed and forbidden food.

How this diet is working?

Once you start the keto it is highly possible to see some changes in your behavior due to the change of your old habit which is eating a lot of carbs more than the Fat and the Protein. You will need a little time to get used to it in a week approximately

the second thing you may notice is your energy everyone who starts this diet notice that the energy level and the focus are very high due to the high protein and fat food which are the favorite for the brain.

The third thing you may notice is the low decreasing of the weight in the first week and you should be patient because your body is on a process to change the source n°1 of the energy which is carbohydrate with the fat and this is the key to success with this diet.

four: you may ask for some alternatives of the sugar; well, they are 3 famous alternatives which are 100% Natural

Stevia

Erythritol

XyloSweet

How to start the ketogenic diet;

as usually every diet start with the right calculation of your daily calories and to bellow them and in order, to that, you will need so information such as your weight and height to get the best results you can start using an application called: Myfitnesspal and you can take a look at this article which I describe accurately the way you can use it.

Second, when you start this diet there is no need to practice any sport if you don't the time or something else.

third, you can divide your daily calories on

5% - 15% of Carbohydrates

70% of Fats

15% -25% of Proteins

as a beginner, I do recommend something that will save time and your effort, follow the link below to read more about my experience with this diet and how she could change my life

My brutally honest review of The 28-Day Keto Challenge

Vegetarian diet

Or veganism was found in 1944 in the united kingdom by a Vegetarian Association to help people eat what the earth produces. many years later and exactly and 1994 the same association decide to make the 1st November as an international day of vegetarians.

Veganism or vegetable diet divide into five types of diets:

First is the vegan: with a highly strict diet, vegan doesn't eat anything had a relationship with animals.

Seconde is the ovo-vegetarian: can't eat anything had a relationship with animals except the eggs.

The third is the Ovo-Lacto vegetarian: can't eat anything had a relationship with animals except the eggs and milk products

The fourth is the pesto vegetarian: can't eat anything had a relationship with animals except fish

and for the last type of diet, we have the flexitarians: That they are vegetarian but if they want to eat something they just eat it that why this type called flexitarians.

For some people, they think it's stupid to leave the animal resources and convert to a vegetarian diet but as every diet, there is the good and the bad

The good thing is the weight: Once you will start this diet you will notice that your weight is always decreasing due to the elimination of a big part of the exportation food.

The second good thing is a long age: Studies have shown that the average age of the vegetarian is above due to the elimination of most of the food that makes you sick with heart disease, pressure, and cancer.

The third benefit of this diet is you are keeping your body always clean and with good health and this is due to eating too many vegetables that contain dissolved and non-dissolved fibers.

The first bad thing you can meet in this diet is the difficulty to get some important vitamins from food such as Vitamin 312, Calcium and Iron, but you can buy some supplements from any drog store just make sure you take good quality.

The second thing is the low Quality of Protein because you can't get all the Amino acid the animal protein from only vegetables.

The third thing: this diet can not be responsible with an athlete so if you have any plan to build muscle then you may need to change it or to try to keep your muscles safe and all of this is because the vegetables can not complete all the amino acids that your body need to start the muscle-building process.

What is Dietary Fiber - dietary fiber definition

Intermittent fasting diet

Intermittent fasting diet is something to become more and more famous. This diet is forcing you to eat for six to eight hours a day and to stop eating for the rest.

The Intermittent fasting was madding for busy people who can not eat during the day and it is divided into three types of diets;

The first type of diet is the lean gain and from the name, you can predict that this type is for the bodybuilder and the athlete.

In this type, you need to eat High carbohydrates meals on the training days, while you need to eat a high-fat meal during the rest days so in this case, you can make sure that your body receives all the important nutrition that could help him to build more muscles.

The second type is called EAT STOP EAT and in this type, you must stop eating for 24 hours continuously and then you can eat anything for the rest of the week.

The last type of diet is the warrior Intermittent fasting diet and in this situation, you need to eat for just four hours and then no more eat for the rest of the day.

During this diet, you can take water, coffee, vitamins and also the whey proteins to help your body continue the process of building muscles, also, you should take your BCAA to protect your muscles from the muscle demolition.

VITAMINS AND HOW IT WORKS?

Paleo diet

You may notice that this diet comes from 15000 years ago and that's because this diet comes from the paleolithic period when our grandfathers eat what nature gives to them.

This diet was developed by Loren Cordain, and the principle of it is that modern humans can be involved and adaptive to the diet of the paleolithic period and not to a modern one. and medical researchers found that refined food such as Sugars and trans fats are directly responsible for degenerative diseases, diabetes, depression obesity, and cancer.

This diet starts to be more and more famous and the principle of the paleo diet forced you to eat only Fish, Lean meat, cruciferous vegetables, eggs, Fruits and Nuts.while you need to exclude Dairy products, cereal grains, legumes or beans, potatoes, processed oils, refined salt, refined sugar.

and as every diet, there is the good and the bad while the good here is: improving your feeling of satiety and fell fullness between meals, improving your sleep, increasing weight loss and you will get clear skin & healthy hair.

For the bad side, this diet doesn't provide enough calcium, too little carbohydrates, and no grains and legumes.

The paleo diet may effectively on:

lower the body weight in the beastes postmenopausal women and decrease the total fat mass.

less your blood fat low your calories and slender waist.

lowering of blood pressure.

improve insulin response.

lower serum lipids.

weight loss.

9 EASY STEPS TO CREATE YOUR PERSONAL DIET PLAN

Conclusion:

In the end, every diet could be effective for you if you know exactly how to self discipline yourself

Diet changes from one to another but the principle is always the same decreasing your daily calories gives you automatically a decreasing of weight it depends on your fitness goals if they are losing the overweight or adding some muscle mass.

3 self-discipline keys for diet and workout

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musclegymfactory · 5 years ago

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6 EASY STEPS TO REACH YOUR FITNESS GOAL

Determining your fitness goal

Determining your goal is step N°1 not only in this domain but in everything in this life. the first day you join the gym you pay the subscription and you have too much motivation and you think you are unstoppable but after all of this, you give up after just one month and start thinking for the reason why you are not motivated anymore to reach your fitness goal. well, this is something very common and you should give yourself a good answer of "Why should I train or why should I join that club and spend my time and effort to train hard? " if you can not answer that means that you are still away from your dreams. But if you have a clear answer and a good reason now you can start determining your fitness goal. if your goal was the weight loss then you must start thinking how could you reach that goal? how much time you need exactly and how to stop your bad eating habits! if your goal was the gain muscle then here you should start thinking about the protein for the first time and the carbohydrate and good fats for the second time then you should also do some cardio from time to another to make sure that you train your heart muscle. But I should tell you that the way to success on every healthy diet is not the training but it's the quality of the food you eat.

What are the CARDIO EXERCISES and How Does It Work?

Procrastination

Procrastination is one of the biggest causes of your fail! whatever your fitness goal is you must be determined, you need to focus and you need a good vision of the future. the easiest way to do that is by giving you fitness goal all your energy and time to stay motivated and to keep you mind focusing to achieve it as quickly as you can if your goal was to be healthy or to start keto diet for example here you may start saying that you need to watch some reviews or to do some research and all of this are the causes why you are late to get things done. what I want to say here is your mind can do anything to keep you safe and to keep your habits whatever they are good or not. That why I talked last time about the habit and how could you build a new habit. It's not something hard but I think it's very simple to keep yourself doing something for 28days. You can watch more about Procrastination from the Med School Insiders Youtube channel to learn more about and to stay away from it if you want to reach your fitness goal quickly.

How To Stay Motivated All Day, Every Day

Diet

as usually with the same words, we will say it again and again. The diet controls up to 70% of your success to reach your fitness goal. of course, the rest and the training also important but not like the diet well, while you are preparing your meal plan you need to be very careful because it determines your final results if you are including some extra things such as Ice cream, fast food or something else then don't be disappointed when others can achieve their fitness goal easily. what I want you to understand is when you are dieting that means that your body is fully controlled by you and only you and the results you will achieve are 100% madding by you so be careful when you are putting some extra sugar on your food because it will slow the process. There are two types of people on the diet: The first are those who want instant results, well I do recommend the intermittent fasting as the first choice and for a second choice I recommend the keto diet but you should be patient in the keto at least for the first week. You can read this article about it which I talk honestly about my experience on the keto diet:

My brutally honest review of The 28-Day Keto Challenge

The second people are those who want to start a diet or they want to achieve a fitness goal but slowly they want to see results but with time it can be up to five or six months. This part of people is my favorite because dieting for a long time will create a new habit which is very strong this is mainly due to taking the same actions for a very long period which will reprogram your mind to take the same action for the rest of your life.

Rest days or Comforts days

Rest days it can be two to three days a week for a moment you will think that this too much and you will need to train every day to reach the fitness goal well I would love to say NO! don't do that mistake. Rest days are considering the days which your body needs to recover from the training you give him, so if you are training four to five days a week that means that you need to focus very carefully on what you are eating while the rest days. For example, we take JohnJohn has a bad situation, he is training biceps two times a week and with no progress, so John trains the biceps on Mondays and Thursdays while he is resting the Sunday and Wednesday. The fitness goal here is: John can not see any progress and to see it john needs to train biceps on Tuesday and take enough protein and carbohydrate on the rest day which is Wednesday and at that time john will see some great progress and his biceps will grow every time more than before. The thing you should learn from John's story is the importance of the resting days, you should take care of these days especially what you are eating and it depends on what is your main fitness goal. For weight loss, you need to take more protein than carbohydrates and fat, while on the gain muscle you need to take enough carbohydrates and protein to increase to the volume of your muscle.

How to Improve My Sleep?

Nutritional supplements

You may notice that almost every fitness athlete use the supplement as an essential part of their diet but, what you need really to know is that athlete do this because they can't eat too much food which means if they want to remove this supplement and replace them they need to add three to four meals to achieve their daily fitness goals well I think eating eight meals a day is something illogical plus it could hurt and they will have some serious troubles so the best alternatives for this four extra meals is the supplement while they are easy to take and also they are equal to a whole meal. whatever your goal is you need to stay at 4 meals Maximum a day why? well, You must maintain your digestive system, otherwise, this diet is completely unnecessary. If you can not complete your daily macros then you need to think about supplement but if you could do it then there is no need to take them just focus on your fitness goal and nothing else. well, in my opinion, if you are on 1000 - 4000 calories a day I think you can complete your macros just from food and there is no reason to take this supplement except if you want to increase your energy while you are training and I think this is the only case you can take them of course if you are in the range above.

5 Important vitamins for your daily nutrition

Continuity

Continue every time you feel that this life is ugly, continue and never give up easily fight for your dreams even if no one believes on you fight and turn all of these circumstances into a motivation continue doing what you are thinking it is right if you failed then don't say I failed but say I learned and the next time I will be the winner this life is too much hard so you should be harder then it. believe in your fitness goal belief in yourself and never give up if the diet isn't good enough then change it but never give up if the training is easy then make it harder never cheat with yourself and remember always your dream and what you are believing on step by step you can achieve that fitness goal easily. The Last thing is the routine, well if we say that John the man we talk about above lose half pounds daily you may think that is not too much but when John complete a whole month dieting then he is on a 15 pounds and there is a process once you complete your first month or exactly you first 28 days your body will start decreasing the weight faster then before and John lose more than 35Lbs In just 2 months dieting. To success in each thing in this life, you need to search for the winning routine that will drive you directly to your fitness goal without suffering and with high motivation and happiness. FEATURED, fitness from Blogger https://ift.tt/35bhorR via IFTTT

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musclegymfactory · 5 years ago

Text

6 Easy steps to reach your fitness goal

Determining your fitness goal

What are the CARDIO EXERCISES and How Does It Work?

Procrastination

How To Stay Motivated All Day, Every Day

Diet

My brutally honest review of The 28-Day Keto Challenge

Rest days or Comforts days

How to Improve My Sleep?

Nutritional supplements

5 Important vitamins for your daily nutrition

Continuity

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