#human bodies tend to lose muscle first before fat for some reason

[medievalsaint]

Honestly i dont deprive myself of food, i just keep in mind that i need eat like waaaaaaaay less carb then go for fibers and proteins. Sometimes i skip carbs altogether if i eat a lotta fiber. I actually also do eat pizza and other "scary"(no nutrient facts), fattening foods like pizza (as long as its a single slice i dedicate as a brunch) or like almost an entire meal (but i only do when i eat out w my friends, and honestly it beats the @n@ allegations so its a winwin) as long as i stop once i feel full(but also drink a lotta water beforehand, also to feel full faster youll need to wear tight high rise pants that restricts ur abdomen and train yourself to fast and eat tiny amounts to make ur actual stomach not get used to being stretched so much so this may not work for m!@ girlies.).. and if that meal got huge cals i simply do not eat for the rrst of the day and just have a jog later

[mampysou]

Day 11 of Harringrove April.

Also read on AO3

Some blood and injury detail below and homophobic language.

Hug

He doesn’t know why he followed the noise; you’d think after everything that had happened over the last year in Hawkins he wouldn’t, but here he was chasing after a strange grumbling sound. He couldn’t quite describe it. It sounded human. Just. Whatever or whoever it was sounded in pain, and being the sap he was, he needed to check it out before he could leave with peace of mind.

The back street was dark and damp in the rain, the fat drops bounced out of puddles and dropped from his nose. The noise was getting louder and he tried his best to quiet his feet. His mother always said he sounded like a baby elephant when he moved around and complained loudly, and regularly, that he woke her on his way out to work. He was sure he had to turn one more corner and he would be in sight of whatever was making the noise.

He steeled himself, preparing to run in case he once again came face to face with a monster from a different dimension. Though running wouldn’t do him much good if he did. A sudden need to be armed tore through him as he scanned the floor for anything that could be used as a weapon. He picked up a trash can lid and swing it around a few times. If that hero guy in Dustin’s comics could use a shield to beat people up surely Steve could do the same, right?

He tested its weight and slipped his hand through the handle, gripping it tightly. All his friend would be cursing his name if they knew where he was right now. He had promised them and, in turn, made them promise him that this wasn’t something they would be doing by themselves ever. If there was ever any sign of trouble he should radio immediately and they would come running. Night or day his little pack of nerds would be there.

But for some reason Steve was convinced that this was something he shouldn’t call them for. It’s not that he won’t need them, but he felt like they shouldn’t see what’s coming. It sent a shiver of nerves and apprehension down his spine as he reached the corner. ‘Shield’ up and ready he took the final step towards the unknown.

The last thing he expected to see when he rounded the building was a person scrunched into the smallest ball possible, flithy, wet and bleeding. He didn’t recognise them, but he rushed forwards regardless. He checked the area for anything suspicious, before crouching next to shaking body.

He could see they were male now, no women in Hawkins were built like that. Strong arms wrapped over his head, like he was protecting it, and his knees touched his chest. A feat would have deemed impossible if he hadn’t seen it, due to so incredibly tight blue jeans.

The guy had cuts up his arms and what looked to be handprints wrapped around his wrists. His jeans had tears in them, and grazes in the holes like he had fallen on the pavement. He could see tiny bits of gravel wedged inside the cuts and scrapes, which were crying out to be cleaned.

Steve didn’t touch him at first, seeing how terrified this guy was he didn’t know how he would react. He just spoke to him in quiet but firm terms.

“Hey. How can I help?” he said seeing the whole-body shudder as his voice reached the boys ears. “You're injured and need medical attention; can I drive you to the hospital?”

The guy’s head shot up and Steve tried not to fall back on his arse. Billy Hargrove’s face looked back at him frozen in terror. His blue eyes ringed with red and both eye sockets turning deep shades of purple. His lip was cut and he had another hand print around his neck.

“No fucking hospitals.” He croaked voice not sounding anything like Steve knows it should.

Steve kept calm. It didn’t matter who it was, Billy still needed help and he would give it as best he could. “Right, so can I take you back home?” This reaction was worse. Billy flinched away from him, back hitting the wall, and Steve heard all the air puff out of him.

“Okay so not home either then.” Steve supplied.

Billy, who Steve was sure hadn’t recognised him yet, probably because his eyes were on the way to swelling up, tried to speak again. He coughed twice before he managed, “That ain’t my home no more.” And his head dropped back into his hands.

Steve nodded to himself and came up with his last suggestion, he had assumed that not hospitals meant, no police either because taking someone in in this condition would over lead to them turning up anyway.

“My house then. Its empty, just me home tonight and I have all the stuff I need to help you out.” He watched for any reaction and for a while there was nothing. Just as he was about to give in he caught the barest nod of his head in agreement.

“I am going to help you up, okay?” He reached out to grab Billy somewhere it probably wouldn’t hurt too much, only to be shoved away by tattered fists. Whoever did this to Billy, he obviously fought back. He watched as Billy tried to stand with very little success. Steve gently wrapped his arm around his waist, hoisted Billy’s arms around his shoulders and started the long trudge back to his car.

What felt like an hour later, but was probably only about fifteen minutes, they got back to Steve’s car. Billy went rigid next to him; he internally cursed the blonde must have recognised his car.

“Jesus fuck, of course it’s you, Harrington.” He spluttered around a cough.

“Yeah, yeah, just get in the car so we can get you sorted out, Hargrove.” He complained as he man-handled Billy into the bimmer. “What happened Billy?” he asked as he climbed into the driver’s seat.

“Got beat up moron. What the fuck does it look like?” he grumbled at Steve.

“Hargrove got beat up? Who did you fight a giant?” he asked trying his best to keep the mocking from his voice.

“No, just four guys.”

“Four? Why the hell did they do that?” he asked. How on earth Billy got a single punch in was beyond him. Fighting four people wasn’t like in the movies. They didn’t wait patiently for the first guy to stop hitting you then attack. No, they tended to rush you, hoping to over whelm, which clearly, they managed.

“What did you say to get in this state?” he amended. Billy had a notoriously short fuse; one Steve had been on the receiving end of more than once.

Billy looked so pale. His tan face was much greyer now losing nearly all its usual golden colour. “Was just being me. Didn’t know his friends were waiting. Fucking dick heads.”

“What do you mean being me?” he asked quietly trying not to spook him now he was opening up. He could only imagine he wasn’t entirely sure what he was saying.

“’m usually more careful ya know.” Billy’s words were slurring but he seemed to be on a role. “But he was hot and was flirtin’ so I thought fuck it. Let’s try.” Steve thought he got what Billy was saying but this is Billy Hargrove, he could be, could he? “He tugged me round a corner then his buddies were there and they just went off. Calling me a faggot and stuff.” He groaned. “My head is fucking killing me.”

Steve stayed silent. Just drove towards his house in shock. Billy had just told him he was gay. Or at very least liked to hook up with guys. He wouldn’t judge. He was friends with Robin and he could appreciate a hot looking guy. Rob Lowe and David Bowie were something else. So, yea, no judging here.

He pulled into his drive and Billy was drifting off in his seat. Steve knew this wasn’t great, he needed Billy to stay awake. He had no clue why, just that it was bad news. He slammed the car door shut behind him hoping it would jar Billy awake before he had to get him out of the car.

Luck was on his side for once as Billy stared at him, glassy eyed but at least awake. Heaving Billy into the house was no mean feat, especially as this time he seemed to be putting in little to no effort.

“You weigh a fucking tonne!” Steve complained as he propped Billy against the door.

“s’all muscle baby!” he grinned at Steve, tongue peeking out from behind his bloodied teeth and swaying a bit as he attempted to flex. Steve just held in an eye roll. Of course Billy was flirting, he would always find time to flirt no matter how beaten down he looked.

“Just get in the house Hargrove.” He said pointing in the direction of kitchen. Billy seemed to have regained some semblance of control as his used the wall to help him in the right direction. Steve tried not to cringe as he watched the smear of blood and dirt lengthen down the hall but at least he would have a while to clean it up before anyone else came home again.

He found Billy slumped on the floor, against a cabinet, head once again cradled in his hands. Steve collected what he needed from around his house and returned to crouch down near him again. He laid everything out in between them both and pointed to each one as he was about to use it. He moved slowly, gently and carefully whilst he cleaned and patched up Billy.

Billy just stared at him the entire time. He nodded silently every time Steve asked permission to do something until he finished. He still looked like shit but at least he wasn’t bleeding anymore.

“So...” Steve started, not really knowing where he was going. “Can I get you to go to the cops Billy? Those guys targeted you and that fucking sucks.” Billy was already shaking his head. “But Hopper could help you Billy!” Steve insisted.

“No fucking way. No one would help me, he would probably just add to the bruises. No one helps people like me Harrington.” He snapped, but there was no venom in it. Just aching sadness that Steve felt to his core.

“I did. And I would again.” He stated softly. But quickly he felt anger rising inside him. “You shouldn’t have to go through this shit just because you are... Because you like... Guys!” He was so angry by the end, how could anyone believe they were so alone that no one would help them when they were hurt and broken? Part of Steve screamed that he understood. It could have gone that way for him after Nancy if he hadn’t had Dustin or Robin.

“I’m dirty, Harrington. People don’t like dirty things.” He told him. His shoulders were slumped and he looked down and away from Steve.

Steve surged forward and ignored Billy’s flinch as he did. He wrapped his arms around his shoulders and pulled his head in towards his neck. It was a damn awkward hug but eventually Billy relaxed and locked his hands behind Steve’s back. As he held Billy he spoke to him. “You are not alone Billy. Any time you need help you come to me. I will help you. You aren’t dirty.” He hesitated but ploughed on to a confession.

“If you’re dirty then so am I. And so is my best friend. So fuck them and stay where we can help.” A silence hung in the air it was tense as he felt Billy’s hands tighten in his jacket.

“You’re like me?” he asked. His voice muffled by Steve’s shoulder.

“Yeah, I am.” He stated. It was the first time he had admitted it to himself let alone said it out loud.

“Oh.” Not quite what Steve was expecting him to say.

“Yeah, oh.”

Billy lifted his head and looked Steve straight in the eyes and said, “So Harrington, can I take you on a date?”

Hope you liked it!

[jeanjauthor]

The ‘dreaded swimsuit season’ is coming up, and that means people are going to be obsessing about food and exercise and losing calories.  First of all, I’m not a medical professional nor a nutritionist nor a physical therapist etc, so definitely consult with the appropriate personnel...but I cannot stress strongly enough, you must consult with non-fatphobic medical personnel.

Fatphobia kills people of all bodyweights, and this blog does not support fatphobia, especially medical fatphobia.

Now, with that said...if you want to be healthy, there are plenty of non-fatphobic things you can do about it.  And the biggest things you need to know about how to go about it are: understanding your metabolism, understanding how muscles can affect your metabolism, and understanding how diet (foods, not fatphobia industry) can affect your metabolism.

Given all the fat-shaming bullshit thrown about in the so-called “Health Industry,” it sounds counterintuitive, but you actually need to eat more in order to lose weight.  You need to teach your body that it’s not in starvation mode anymore, that it has plenty of calories and nutrients...and just start moving more.  Not necessarily exercising more, but moving more.

2,000-2,500 calories a day is the range for a “normal” body-weight-and-size person.  However, the more exercise you do, the more muscles you have, or simply the bigger a person you are (the more cells you have), the more calories you need.  Unless you’re seriously short & skinny, a 1,500 calorie meal is a starvation meal, and that will put your body into “OMFG SAVE ALL THE CALORIES AS FAT!!” mode.

Literally, a toddler’s caloric needs are 1,100, and they range from 20-35 pounds.  You’re several times that much.  This doesn’t mean that if you weigh 175 pounds that  you need to eat at least 5 times as many calories, however!  In truth, you only need about double that, because a toddler’s metabolism is geared toward growing, whereas an adult’s metabolism is geared toward maintaining.

The best way to understand this is to realize your metabolism can be divided into 4 categories.

Your Resting Metabolic Rate is simply the amount of calories needed to keep you breathing, your blood pumping, your organs functioning.  That’s 60%-75% of your caloric intake. You have your Thermic Effect of Food, which is another 10%, literally the energy it takes to chew and swallow and digest food & drinks, and then to excrete the leftover bathroom waste. The remaining two types of calorie burning are Non-Exercise Activity Thermogensis, and Activity Thermogenesis.  Of those lattermost two, your body actually burns more of the Non-Exercise calories than the Active Exercise calories...and it is designed to burn more when simply moving.

Literally, just moving a bit more than you usually do in a typical day will burn calories effectively.  Move around the house on every commercial break, stand up and sit down more often, change your position more frequently, raise and lower your arms, gently swing or kick your legs...just move more.  When they say 30 minutes of (gentle) exercise a day, this is exactly what they are talking about.  You don’t need weights, you don’t need machinery, you don’t need a gym membership.  Just move.  It’ll be a gradual process, but so long as you’re eating foods with plenty of fiber as well as other food types, you’ll feel full and won’t feel starved.

Now, if you want to burn calories even faster through vigorous exercise, you can do that, too...but again you need to use your metabolism.  Make sure you’re not starving, because your body will go into a panic attack thinking you’re not only starving but are being chased by bears and will need plenty of fat to survive while you’re unable to gather food, etc because zomg you’re being chased by bears!!1!  (Truly, the metabolism is a primitive/primal minded thing based upon hundreds of thousands of years of hunter-gatherer lifestyles, and does not comprehend modern life at all.)

And then, what do you do to burn more calories?  You build muscles.  Muscles burn a lot of calories.  Not just through using said muscles in excercise, but muscles will burn through calories even while simply resting.  The more muscles you have, the more calories your body will burn.

How do you build muscles?  Well, there are two types of muscles, which while it sounds cannibalistic, we’ll call white meat and dark meat, because it’s the easiest mnemonic to remember.  White meat (think breast meat on a chicken) is designed for strong but brief actions...and men have more white meat muscles than females, though obviously they have both kinds.  That brief sprint towards a prey animal, the thrust of a spear into its body, aaaand done.

Dark meat muscles are meant for lower-strength repetitive actions.  Walking around reaching up or stooping down or digging while gathering plants, with no need to rush and plenty of opportunities to rest.  Chasing after young children.  Weaving baskets, scraping and tanning hides into furs and leathers, cooking...these are tasks that require little to moderate amounts of strength, but most important, repeated movements.  Women tend to have more dark meat muscles than men, though obviously they have both kinds.

(The reasons why wild ducks, partridges, grouse, etc, all have dark meat breast muscles is because they use those muscles to fly long distances. Chickens evolved from jungle-floor hunt-and-peck birds that mostly flew only short distances to get away from predators by flying up to the nearest tree branches, so they literally just needed a burst of strong energy over a short period of time, hence white meat muscles.)

Which type is better?  Both, ideally, because they are useful in a variety of different ways.  Which is better for burning calories?  Ideally both, but it doesn’t really matter.  All you need to do is build muscles.

As for how to do that...you know how you feel when you exercise until you are sore?  That’s what you need to do.  This is where weights and machines and treadmills do come in handy, but still aren’t necessary, since you can lift and lower objects around your home, and get exercise bands or surgical tubing for resistance training, and go for longer walks, etc.

The object is to (gently!) push your body to the point where your muscles are sore.  You can do this by lifting weights for a few repetitions near your limit (use a spotter & practice safe lifting skills!!), which is a white meat muscle activity, or you can use lesser weights or resistance machinery (surgical tubing counts), but just do it more, which is dark meat muscle activity.

You can also do the “step down” method of weight training or resistance training, by starting near your limit, going until your muscles burn, then resting a few minutes while gently shaking out, massaging, or relaxing the muscles in question to help move the lactic acid out of your muscle tissues, along with hydrating. Then you “step down” the amount of weight (say by 20%-30%) and doing another set of reps (repetition movements) until again it’s a struggle, then another few minutes of rest, hydration, etc, before stepping down again, doing some reps...and then again when it’s at the lightest you can for as long as you can, then rest that muscle group.

Regardless of which way you weight/resistance train, take a full 48 hours off.  Or as close to 48 as you manage--weight train 3 times a week, and then take up to 72 hours (three days) off so your body can fully recover.  You can still exercise, but do not use weights or resistance machinery/rubber bands, etc.

Let your muscles use that 48 hours to heal, and eat more protein sources to help your body build more muscle strength, along with a variety of nutrients to get the right kinds of micronutrients.  Again, I must emphasize: Do not starve your body.  It will go into fat-storage mode and will only barely repair your muscles, nevermind build them bigger.

The goal is to build more muscle tissue.  if you are hungrier than usual, eat more.  Your body will tell you what it needs if you listen, and there are plenty of charts out there with “if you are craving X,Y, or Z, then try eating healthier foods A,B,C, D, E, or F!” and they’re actually not inaccurate...but it is okay to have the “less healthy” foods in moderation, same as in everything you eat.

But seriously, up your protein intake, which is what your body needs to build bigger muscles.  The average (again, your needs may be more) person needs about 4 ounces (115 grams) of protein per meal, so you can shoot for more than that.  And get your proteins from a variety of sources.  Humans can manufacture a good number of amino acids (the building blocks of proteins), but we cannot synthesize 9 of them, the “9 essential amino acids.”

These 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.   Foods that contain all nine essential acids are called complete proteins. These include eggs, fish, beef, pork, poultry, and whole sources of soy (tofu, edamame, tempeh, and miso).

While plant proteins have lower essential amino acid contents when compared to animal proteins, they will also have different ratios of the various amio acids compared to most animal-based proteins.  This is something that vegetarians and vegans need to keep in mind.

Some plant-based foods can be combined together to complement and/or supplement.  “Rice & beans” is one such combination.  Basically, you combine a grain (in this case rice) with a pulse (legumes, like beans, or peas, etc).  Here in America, in Mexican restaurants, a serving of refried beans and Spanish rice (seasoned with tomatoes & spices) is often automatically included as a side for most dishes.  This provides a great deal of carbohydrates, but it also provides a more or less “complete protein” set of those essential amino acids.

Corn, beans, and squash plants do the same thing, providing a complete protein when combined together, as well as plenty of carbs.  These three plant types are the “Three Sisters” of indigenous North Americans.  They are best when planted together, the corn providing a trellis for the beans to grow upon, the squashes spreading out across the field to smother competing weeds, and together they feed people reasonably well.

However, they are still more carb-heavy than protein-heavy, which means vegetarians need to rely upon other sources such as nuts, plus eggs, dairy, and/or fish (if pisco-lacto-ovarian vegetarians).  Vegans in particular need to be extra careful.  Yes, peanuts have a lot of proteins compared to their carbs, same with almonds, etc, so definitely add nuts to your diets!  But just be aware that you’re going to need to be a lot more conscious of your protein types & sources--and make sure to get a variety of sources--if you’re trying to build muscles while on a vegetarian or especially on a vegan diet.  A purely plant-based diet will not have nearly as balanced a set of amino acids as what animal-inclusive diets can contain.

If you’re lacto-ovarian, this is made easier because milk, cheese, and eggs are wonderful foods with a lot of nutritional value.  If you eat fish as well, even better, full proteins in fish as well as in egg whites, etc...but that brings me to another caveat, because you should probably eat the egg yolks as well as the egg whites.

Do not skip out on fats.  Unless you have a genuine doctor-ordered medical reason, do not cut all fats out of your diet.  Your brain needs fats in order to function.  And just as with amino acids in various protein sources, there are different types of fats as well that our bodies need in different amounts for different reasons.  This isn’t to say you should chow down on the equivalent of a full stick of butter (1/2 cup, 65 grams) with each meal (unless you’re camping outdoors in winter in the far north or a mountain, because then you need fat in your diet for your body to literally burn to help keep you warm).

It’s just that you don’t want to go completely fat free...because if you do, your metabolism will go into panic mode in its primitive/primal-minded way, “ZOMG IT’S LATE WINTER/EARLY SPRING AND NOTHING HAS ANY FATS IN IT WE’RE ALL GONNA STAAAAAARRRVEEE!!” Your metabolism will start turning carbs and even proteins into fats in an effort to ensure your brain (along with other vital organs) will have enough fats to keep functioning.  So go ahead and put some butter on your toast.  Even better, put some nutbutter on your toast, since sunflower butter, peanut butter, almond butter, all those things have proteins and fats as well as carbs.

Also, your body actually does need cholesterol to function, but only in smaller amounts than you’d think.  HOWEVER, if it doesn’t get enough of the right types of cholesterol through diet, your body will make its own cholesterol, and will make more than you need, out of carbohydrates.  (Yeah, this one was a shocker to me when I learned about it, and the answer blew my mind.  Seriously, our body will make up to 10x as much cholesterol as we need if we don’t eat it, so it’s best if we do eat it.)

So how much does an average person need to consume of these critical cholesterols that it absolutely needs?  ...About 1-2 egg yolks a day (or comparable alternative sources; vegans, do some research on alternatives, or just accept that your body may try to overproduce certain cholesterols if it’s feeling nutrition-starved).  Seriously.  Just that much is enough. (Again, your needs may vary based on your body size, metabolic rate, and/or environment.)

So.  Put it all together, and you have:  1. Eat a variety of foods in sufficient quantities and qualities (fats and proteins included) to ensure your body stays healthy; 2. exercise just enough to push your muscles into feeling sore; 3. Rest 48 hours while eating a bit more protein to help your body repair and build bigger muscles; 4. Lather-rinse-repeat... and you’ll eventually get bigger muscles that burn more calories simply by existing, as well as whenever you use them to move just a bit more than you normally would.

Dark meat muscles burn more calories when at rest because they’re designed that way, because they’re small effort but frequent use with multiple short rests, lots of blood flowing through them, and thus are more metabolically “charged” than white meat muscles.  However, white meat muscles tend to be the largest muscles, and thus while not designed to burn calories as efficiently while at rest compared to dark meat muscles...they actually end up burning about the same through sheer volume.

Work on improving your muscles, move a bit more every day, eat more conscientously but not through the heavily warped fearmongering lens of the Diet Industry’s blather and/or tactics, and you will be healthy enough to go to the beach and enjoy it.  Not because you’ll have lost weight, but because you will be healthier.  (Fun fact: muscles are denser and heavier than fat, so you could literally lose inches while gaining pounds from your body burning the fat with its now increased muscle mass.)

And yes, you can weigh 260 pounds and still be healthier than someone who weighs 160.

In other words, if you have a body, and you go to the beach with it, you now have a beach body.

You’ll just be less likely to get out of breath while swimming or building sand castles or playing volleyball or whatever if you’ve upped your exercise levels between now and then.

Also:  CONTINUE TO WEAR A MASK IN PUBLIC.

Get one that matches your swimwear, or makes you feel silly & fun.  Even if everyone started wearing their masks (not going to happen, but one can dream), it will to take us all of 2021 to quell the pandemic...and because people won’t be wearing their masks, keep wearing that mask.  Yes, even if you have had all your shots.  Because people aren’t wearing masks, the virus is able to spread, and when it spreads, there’s always a chance it will mutate, and cause new strains of infections...which it already has.  So wear your damn mask.

[everythingaboutfitness]

How to lose weight fast

10 Weight Loss Tips That Work If Diets Don’t Help Anymore

According to the results of studies by scientists from big U.S. Universities, only 1 out of 5 people managed to lose the extra weight that was at least 10% of their body mass. One of the reasons that makes losing weight such a hard task is the plateau effect. This is a phenomenon where the weight stops decreasing despite all efforts.

Of course, when there is no progress, people get disappointed and tend to stop leading a healthy lifestyle. However, it is possible to fight the plateau effect.

Bright Side has found scientifically proven ways to make the weight decrease even if you are in the plateau phase.

1. Do weight training.

Doing weight training is less effective for losing weight than cardio workouts but they help to keep the level of metabolism which is important when you are on a long-term diet. Weight training makes the metabolism much faster and doesn’t let the body switch to the low energy consumption mode.

But don’t forget to eat some protein after a workout: the muscles will get stronger and you won’t have any extra fat.

2. Change the caloric value during the week.

When we are on a diet, our smart bodies adapt to smaller amounts of food, cutting down the energy consumption. In other words, the body adapts to the new living conditions, still conserving the extra pounds — in case there will be no food at all. And when you start eating fewer calories, the body understands that its decision was right.

In order to trick the body, you can use the caloric cycles. 2 days a week, you should eat about 1,000 or 1,200 kcal with almost no carbs, and the rest of the days, eat 1,500 kcal. This trick won’t let the metabolism slow down and will create the necessary caloric deficit.

3. Tell the difference between a real plateau and an imaginary one.

During the first days of the diet, extra fluids leave our bodies which makes the number on the scale drop quickly. But in order to lose just 1 lb, you need to have a 3,500-calorie deficit. It doesn’t matter how you achieve it, but the progress won’t be fast.

Many people think that losing weight slowly is a plateau, so they lose interest and drop the diet. Be patient and don’t step on the scale more than once a week: this way, the progress will seem bigger.

4. Eat more protein and vegetables.

Low-carbohydrate diets are believed to the be the best strategy for losing weight. Protein and fiber make us full and increase the metabolism. Carbohydrates make the insulin level rise making us hungry. So if you are trying to lose weight, it’s better to eat a piece of low-fat meat rather than a sweet fruit.follow more keto diet meals

5. Change the exercises you do.

Thousands of years of fighting for survival taught our bodies one simple thing: resources should be saved by any means possible. After some time, the human body adapts to the exercises you do. So, after several weeks of similar workouts, the progress will definitely slow down.

There is only one solution: once every 1-1.5 months, you should change your workout program. There are a lot of different options: change out yoga for pilates, do new exercises, train new muscles that you haven’t before, and change the weights that you use.

6. Eat tasty food.

The ability to resist the urge to eat depends on the right function of the brain. However, if a person hasn’t eaten anything tasty for a long time, their brain starts to tell them that a piece of chocolate or a biscuit will give them much more joy that these foods really can.

This is why nutrition experts recommend including small portions of “prohibited” foods. If you let yourself relax from time to time, you have a smaller chance of losing control at some point and interrupting the diet.

7. Recalculate the caloric value of the food you eat.

The number of calories necessary for losing weight depends not only on physical activity but also on the body mass. If an overweight person eats only 2,000 kcal a day, they will lose weight, and if a small woman does the same, she will gain weight.

Don’t forget to recalculate the caloric value of your food after every 10 pounds you lose.

8. Keep a strict sleeping schedule.

As scientists found out, it’s impossible to have bad sleep and lose weight in a healthy way. There are a lot of reasons why, but in short: if you don’t sleep enough, your body is stressed. Stress leads to feeling hungry and a change in metabolism. So be sure to sleep enough no matter what.

9. Count calories.

Scientists proved that people who lose weight without any supervision stop tracking what and how much they eat within several weeks. Of course, the progress stops and you can’t lose weight. So, you should always know how many calories you eat.

10. Take body characteristics into account.

Everyone knows that right before the beginning of the menstrual cycle, women’s bodies retain much more water, just like when people drink too much water (especially before sleep), eat salty foods, drink alcohol and eat dairy products. You should take into account the individual reaction to different foods in different people. So, analyze what you eat and how it influences your body.

For example, the author of the article couldn’t lose weight because of eating too many tomatoes. Yes, they are vegetables and they don’t have any extra calories, but for some reason, in this woman’s case, they didn’t let water leave her body.

After you stop eating some foods, the swelling will disappear within the next 2 days. So don’t let several extra pounds make you panic and desperate. Forget about the scale and use a tape measure ribbon: it will easily prove that you are making progress.

[jabbers-written-world]

Character Creation

Okay, first things first. Most people seem to think that to create a character, you need a setting first, and perhaps you even need to know the plot. The truth is, you technically don’t. Not for the very basic character skeletons. All you need for that, is this basic profile.

Name: 

Age: 

Height: 

Weight: 

Gender: 

Sexuality: 

Personality: 

Appearance: 

Motive: 

Flaws: 

Backstory: 

Looks pretty simple, doesn’t it. And it is. This is the most basic character profile skeleton, and I myself often use this, even for the most minor of background characters. Why? Because everyone is the protagonist of their own story. Even those characters that only get one line of dialogue, or maybe they don’t even get that much. But they are still there. They are still a character, and the more you know about them, the more real and believable your story will be.

Now, let’s get into this a little further, shall we?

Names

This can be literally anything you want it to be. You want to call your protagonist Mugwump Doozeldorff? Go for it. But, here’s the catch. You have to think about why. Why did you name them that? Why would they go by that name? Think about the reasoning, and the plausibility. You can name them absolutely anything, but you can’t pass it off as a simple joke, really. Are they named after a legendary hero? Do their parents just hate them? Is it a common name in their culture? Is it a respectable name where they live, while a name like Steve is considered strange?

These questions help to develop not only your character, but the world around them as well. It even helps add to your character’s backstory a little, because it lets you start thinking about their parents and their family as well. In addition to this, something I tend to enjoy doing, is I like to look into the meanings behind names and where they came from. The meaning of a name can also give insight to a character, whether it’s their role in the story, or a personality trait.

So yes, you can name your character whatever you want to name them, but name them with a purpose. Think of it like a parent naming their newborn baby. Parents choose the names of their children for a reason, and often spend time debating names before the child is born. Do the same for your characters.

Age

This is another choice that should be made with particular intent. Don’t just pick a random number and be done with it. With age, comes experience. Not necessarily wisdom or intelligence, but experience. And experience can come across as wisdom the other a character is. For example, say you create a character who is a human in their mid-70′s. They have experienced a lot in their life. They have seen decades go by, and watched the world change. And they can teach younger characters about these experience, and share what they know of the past, to help those younger characters move toward the future.

On the opposite end, the younger a character is, the less they’ve experienced, and the less they’ve been affected by the way the world has changed, if it has at all in their lifetime. A ten-year-old kid is less experienced than a 25-year-old adult. But even that 25-year-old is less experienced than that person in their mid-70′s. As well, as people age, we develop different speech patterns.

Very young children often tend to talk a lot, and at a quicker pace, and they mispronounce words, or sometimes repeat phrases they don’t know the meaning of. Older children and preteens are still often eager to share what they know, and still may talk quite openly, and may even mispronounce a few things, but they know better now. Teenagers no longer mispronounce things, and they’ve developed a more unique speech pattern specific to themselves. This may carry some heavy pauses, or a tendency to say certain words more frequently.

Adults between 20-50 are more settled into a consistent way of speaking. They speak with intention, and some are more charismatic and well-spoken than others, but there is a deliberate intent to what they say, even if they might be wrong in saying it. And adults and elders between 50-100 even have their own ways of speaking. Still with deliberate purpose, but they think more on their words, and do their best not to offend. At least, until they’re around 80-100.

At that point, any filters are thrown out the window, and elders say what they want. Doesn’t matter if anyone else shares their opinion. They have one, and that’s that. Yes, you can get those sweet and gentle elders that are still so polite and kind, but even they lose their filter and speak just as openly as a young child, just now they have more experience to go with it.

So yes, be purposeful with the age you give your characters, because you’ll have to stay consistent with it. Now, I used humans as a base reference for this, but there are of course all manner of other beings that you can play with, and they all age differently. Especially if you’re working in the realms of fantasy, or the different planets of sci-fi. Elves tend to age much slower than humans, but there may be an alien race somewhere that ages faster. Vampires don’t age at all except in particular circumstances, and there may be aliens that are effectively the same.

In the case of aliens, it’s a good idea to look at various animal species on Earth first. How do they age? Do they have longer or shorter lifespans than humans? These are all things to consider when creating aliens for a sci-fi novel, or even if you intend to create your own fantasy species. All in all, age is important. So choose carefully.

Height and Weight

Something to consider when creating a character, because the bigger they are, the more trouble they may have with doorways, or the smaller they are, the harder it may be to reach things on high shelves. And in addition, weight changes proportionally to height as well. A taller person may be heavier, while someone smaller would be lighter.

Of course, every person is an individual, and sometimes tall people are skinny or short people are chubby, and vice versa. Still, it’s a good idea to research healthy body weights, and use it as a basis for fantasy races or aliens as well. And you should always consider if their weight comes from fat or muscle. Muscle is of course denser than fat, and by all accounts weighs more. So pay attention to that as well. Even if someone is for example, 6′2″ and skinny with some nice, lean muscle, they may still weigh around 200 pounds. Why? Because they’re tall, and they have muscle.

In addition, weight certainly plays a part in whether or not a character can reasonably walk across something that may break if they’re too heavy. Like thin ice, for example, or a rickety old rope bridge. Make it believable. And I am by means telling you that your characters all have to be at healthy weights. Just think about why. If they are underweight, why is that? Do they just have a very fast metabolism, or are they malnourished? If they’re overweight, why? Is it genetic, or did something else cause them to gain weight?

Again, make it believable.

Gender

We all know this is not synonymous with a person’s physical sex. This is in regards to a gender identity, not what genitals they happen to have. And again, this should be chosen carefully. Honestly, this is one thing that should be chosen even more carefully than anything else, besides perhaps sexuality. Because having a different gender identity than your assigned sex does come with burdens and stresses.

Also, if you intend to write a character with a gender identity that differs from your own, it is always a good idea to do your research, but even that won’t give you everything you need to write that identity properly. Talk to people with that gender identity. Get to know them and understand them, but don’t just talk to one person and call it a day. Like I’ve said, every person is an individual. And individuals all have their unique views and experiences. Talk to as many people as you can.

Otherwise, you can go right ahead and write what you know! Want more good representation of your gender identity? Absolutely go ahead and write it. Drawing from your own experiences is a great way to really develop a character as a real person. Be careful making them too much like yourself, though. It can be a tough market for those sorts of stories. You can absolutely go for it if you like, just be aware that you may learn things about yourself that you realize you hate more than you thought, or ever even knew you would. Believe me, I’ve already faced that in my own writing.

And of course, if your character’s gender identity does differ from their assigned sex, you are of course free to make a note of that when creating their ‘file’, so to speak. Because that is what this is. You are creating a file detailing information about your character, like a detective with a case file, or a psychiatrist with a patient file. All their little ticks are important to make note of.

Sexuality

Yep. This is another big one. Sexuality, as in who your character’s romantic and/or sexual interests may be, definitely plays a part in your character’s opinions and actions, and their personality. It changes how they view themselves, and how they view others around them as well.

Is your character a young boy figuring out how to handle being homosexual in an environment where it’s not accepted? Or is your character a heterosexual young girl in such an environment? Is your character attracted to both males and females equally? How does this correspond to their culture and environment? Or perhaps your character doesn’t experience any sexual attraction or really have much interest in the whole thing. Or maybe they’re that type of character that.. well, is perfectly happy getting down and dirty with anyone, anywhere, any time. Doesn’t matter the species, or the gender, or the sex.

And again, like with gender identities, do your research if you’re writing something different from yourself. Talk to people, get to know them and their experiences to write something from the perspective of a character like them. As writers, we are only capable of writing from what we know and have taken the time to learn about.

Personality

This is one of the most key details of any character, regardless of gender, sex, appearance, or species. This is what decides how they act, how they think, and even how they move. Confidence can make a character walk tall with their head held high, but if your character is the shy, quiet type, they’re more likely to keep their head low, and do their best not to draw attention.

Personality traits also define how easily angered your character is, or if they’re the non-violent type. It decides if they like things clean or messy, if they cry easily or not at all. This can also be affected by your character’s backstory, because.. well, aren’t we all changed a little bit by the things we lived through? That being said, this again should be done with intention. Yes, sometimes it can be fun to put our characters through hell more than once, I know I’m guilty of being a bit of a torture master sometimes, but too much trauma, and you end up with a character who can never recover.

So it’s a good idea to choose your character’s personality with intent, and be sure that you can keep to it. Even if you need to refer back to your character’s file, try to keep things consistent. Now, I’m not saying your characters can’t grow and change like real people do, but it should be believable, just like everything else.

Appearance

Here’s where you get to have a little fun, but again, think about what you’re doing, and how your character’s appearance and physical features may affect how they get around or how people react to them. Still, extra features like wings or tails can actually be helpful tools for getting some emotion across too. These are very expressive body parts.

You are free to decide your character’s hair color, eye color, their skin tone, how their body looks, how their hands are shaped, do they have weird feet, or maybe they have an odd birthmark somewhere. And of course, height and weight play into this too. Just know that you should know how to have your character’s looks also affect their surroundings. Are they attractive? Are they not the best in the looks department? If they have a different skin tone than is common in the area, how do others react to that? Every detail plays a part.

If you’re planning to give your character wings, think about them. Do some research on different types of wings. If your character has large feathery wings like a bird, what kind of bird are they most similar to? Or are they more like bat wings, or perhaps dragonfly wings? Just remember that if your character has wings, they should be noticeable even in the small details, not just something that’s there for the sake of convenience. Wings are very expressive.

Watch a few birds for a while, make note of how they move and use their wings. Feathers can stand on end when a bird is upset, or cold, or even too hot. Your character can spread out their wings to make themselves bigger if they’re trying to be intimidating. Or if they’re happy, maybe their wings give a little flap or buzz (if they’re bug wings) in excitement. As well, how large wings are can affect how your character fits through doorways, so be mindful of that as well.

Tails too are very expressive. Dog tails wag, cat tails twitch and quirk and display all kinds of emotions, even a cow or horse’s tail will move and flick back and forth depending on their mood. When a cow or bull gets upset, they can start lashing their tail. Horses too. Even a bird’s tail fans out or gets ruffled whether they’re happy or upset.

And there is also a lot of expression to be had if your character has ears different from those of a human. Do your elves’ ears move like a cat’s with their feelings? Or maybe a half-dragon has ears that occasionally twitch and wiggle like those of a cow. Everything makes a difference, and even if your character is typically the stoic type who doesn’t express much on their face, if they have other features like wings or a tail, or even different ears, those things aren’t as easily controlled if they want to hide their feelings.

Motive

Another fun little bit here. This is your character’s goal in life, and this can change over the course of the story, especially if they achieve their goal. Motives can be as simple as a child wanting to catch a very particular bug, or as grand as a rebellion leader wanting to protect his people. Again, though, these have to have purpose, and often they may tie into your character’s personality as well.

Still, as ever, we have to ask the question of why. Why do they have that goal? Why are they struggling so hard for this? Or, why aren’t they trying harder? As well, we of course have to think about (especially for larger goals, like rebellion for the sake of the people or a world saving quest) what the character is willing to sacrifice for their goal.

That kid who wants so badly to catch that bug. What is he sacrificing? Snack time, and to a kid that can be a pretty big deal. That rebellion leader protecting his people? He’s willing to sacrifice his own life to keep them safe. Even someone who wants to be with their true love, they may have to sacrifice family ties for that.

Motives create sacrifices, and sacrifices can certainly affect your character’s experiences. Also, you have to think about, is the sacrifice worth it in the end? Say your character was trying to save their best friend from a horrible fate, and to do it, they lost their eye because it had to be used as collateral to seal the monster. Was that worth it, if they still didn’t manage to save their friend in time? Is the little kid’s sacrifice of snack time worth it if now he’s really hungry and he still hasn’t caught the bug yet? Always think about if the motive is worth the sacrifice.

Flaws

These are the great equalizers. So your character seems like the knight in shining armor type, and they’re so perfect and everything they do is for a good reason and- wait. What do you mean they’re rude and biased about another species. Should that be considered racist? Well, maybe not completely, but negative biases like that can be a problem. So you see what I did there, right?

The perfect good boy, practically a shining example, suddenly brought back down from his pedestal to be just like the rest of us humble peasants. Flaws humanize people. They balance the good traits with some bad ones. And no, I’m not saying you should make all your characters racist. Not all flaws need to be grand and life-changing.

Like the kid with the bug. Yeah, we’re back to him again. Okay, so he’s a kid. Who’s sacrificing snack time to catch the stupid bug. Let’s say this kid is a pretty polite kid, he says please and thank you like he was taught, and he’s pretty easy to handle most of the time. Except.. uh-oh. This kid drew on his mommy’s newly painted living room wall yesterday! Even though she told him not to draw on the walls! Does this suddenly make this kid a horrible little demon spawn who no one would ever like? No. He’s just doing what kids do.

People develop flaws, often based on what they were exposed to growing up. So what about that character with those ugly, negative biases toward another species? That’s the rebellion leader again. He wants to protect his people, would sacrifice his life to keep them safe, and yet.. he thinks things like that? Oh, boy, people are gonna hate this one, right? Well, maybe, but what if I told you, he has his biases because it was members of that same species that killed his parents when he was only seven? What if I told you that members of that same species were cruel overlords that took over his home city?

Flaws have reasoning, and it’s usually because of life experiences and what people are exposed to, especially from a young age. Some of them though, may just be flaws because of the character’s age. Like that kid with the bug that sacrificed snake time and drew on the wall. That’s a kid being a kid. He’ll grow out of that one.

Sometimes, flaws can be used as a jumping point for a character to change and improve. The rebellion leader with ugly biases? He’s recently met some other members of that same species, and didn’t even know it before he became good friends with one of them. He got upset when he learned what they were, but that friendship he made, it changed him. He has his biases, but they’ve been softened by a good friendship. He’s learning not to be biased towards the whole species, because it’s not all of them that are the problem. Just a few giving the rest a bad reputation.

So you see why flaws can be a good thing, even if they are something as dramatic as some.. pretty nasty biases.

Backstory

This. Decides. Everything. How your character acts, what their experiences are, where they came from, what their culture is, why they may be hiding their sexuality or not hiding it. Everything. Like I said with that rebellion leader, his flaws are because of his backstory.

He was seven years old and watched his mother and younger sister killed right in front of him. Pretty traumatic for a kid to witness. Not only that, but they dragged his father into the center of the city and killed him as an example to the rest. Yikes. And as if it couldn’t get worse, one of them nearly tore off his leg, so now he needs a brace to even walk right.

Yes, this is one of my.. tortured characters. Him, and his best friend, who was enslaved by the same people who killed the rebellion leader’s parents and sister. Captured when he was three years old and raised in that nightmare. Yeesh. You’re probably thinking I need to pull back on the depressing backstories for a while, huh. Yeah, I probably do. And by no means do you have to follow my example.

Maybe your character had a great life. A great childhood with loving parents, got to visit their cousins every summer at their grandma’s house, everything was great. But then maybe they had to move from their childhood home, and it felt like the end of their whole world. It wasn’t, because life goes on, but it sure felt like it. And they’ve moved several times since then for different reason, and maybe it’s making them worried that they’ll never have a permanent place to call home, so they don’t get attached to places.

See? Even a happy backstory with a couple small bumps can have big effects on the character’s outlook on life. Backstories don’t have to be wild and dramatic to be important, and your character certainly doesn’t have to be dragged through hell and back to be interesting. It all depends on how you work with it.

Species

Now’s where things get really interesting. Humans should never be ruled out as strong characters, especially if they live in a fantasy world, or even if they’re surrounded by big tough aliens. Humans are tough. We are resilient, and we compete for everything. Space, food, love, happiness. We toughen ourselves up and live on a planet that.. to be fair, is sort of trying to kill us. But we are survivors. The human race even in the real world has gone through a lot of pain, but we survived.

Still, if you don’t want your character to be human, that’s fine too. There are literally hundreds of species out there to choose from, and you can even create your own. Want an alien a furry lizard face, four arms and a tail with porcupine spikes? Okay, that’s cool. Want a fantasy creature that’s sort of like an elemental spirit but also like a genie? Sounds good to me.

But of course, like everything else, your character’s species comes with important questions to think about. You know where I’m going with this by now. Everyone, say it with me. WE MUST ASK WHY. Why is always going to be the most important question you ever ask as a writer. Why did you choose this species? Why is this species living where it is? If they’re the last of their kind, why? As well, you need to think about the limitations of the species, as well as what they may be able to do better than humans.

Can your character fly? That’s great! But that also means they probably have large wings that may be difficult to fit through a doorway. Do they have huge claws great for digging tunnels? Awesome, but now that may cause some trouble trying to pick up small objects. Does your character have more than two legs and run super fast? Super cool, but now they have more legs to worry about and coordinate when doing other things, like sitting or even climbing up stairs. Maybe your character is a super big and strong rock monster. Absolutely fantastic. But that sort of makes them less than comfortable to hug, and also they have trouble fitting through doors.

Every species has their strengths, and their limitations. So, like with everything, we have to be aware of the details, and think about the balance. As well, things should be fairly believable for your world to seem real enough. Well, unless realistic isn’t what you’re going for. If that’s the case, ignore me. Go nuts, my friends. But from a believability stand point, your species’ limitations should make sense. Like the big rock monster for example. He can’t fit through door too easy, but what else? You wanna make him horribly hurt by water? Eh.. That’s Pokemon logic and if you want to go with that, that’s fine. But there are other things that could work better. Metal won’t hurt him much, but acid does. He’s got a hard, impenetrable shell of stone? Oops, there’s a gap in the rocks making a weak spot.

What about a person with dragonfly wings, like a fae or something like that? Ooh, very nice. Good with magic, tend to be rather pretty, and- Oh. Oops. Their wings rip like wet paper. Ouch. Also, there is real mythology that elves and fae, and species like them, they are repelled by or even hurt by or can’t use their magic when in contact with iron. You wanna put your elf in an iron prison cell for the sake of storytelling? Great, but remember that they won’t be able to use any magic to escape, and that iron could even possibly burn them. Even if it isn’t hot.

So, keep in mind your species’ limitations, and have fun building your world now around these characters you’ve created. Creating them gave you a great starting point, so go on! Write something fantastic!

[playquiz]

Why I didn’t eat for 72 hours

At 2:30 pm on Sunday, February 25, she stopped eating for 72 hours until 2:30 pm today, Wednesday, February 28.

Which raises the question: "Why do you do that?"

why not? I love testing my mental stability, and after all, I read about the benefits of more extended fasting, he was eager to take advantage of the positive effects. Why fast? We eat at regular intervals every day for many reasons, but perhaps the main reason is that we have been adapted this way. Breakfast, lunch, and dinner are recognized on the day when most people stop eating, and as if that was not enough, there are also opportunities for food between those meals called "snacks." But there's no fixed biological rule that says we need to eat every 4-6 hours, but we've trained our bodies with these regular eating patterns to feel hungry at these times and because it makes it a more social event. We are told that if we don't eat regularly, all sorts of harmful things that may happen to us for a long time "little and often" is the slogan. But human species would not have survived as long as they exist if regular eating is a necessity. Fasting has never been promoted because it is a concept that no one will make money because it will not contribute to the sales of the comprehensive display of snacks that have become available over the past five years and are worth billions. Many foods in our modern diet (especially cereals and sugars), along with eating always, have made our bodies lazy and have stopped their ability to work in their energy stores. Fasting forces your body to function as it is designed and able to get rid of various sources of fuel. I have tried intermittent fasting for eight years now and have tried many different methods, but so far it has been my most extended speed for 24 hours, usually once a week. The health benefits of fasting As is often known, short-term discomfort can lead to long-term benefits, and this is what attracts me in these crazy experiences, and I like to try them. But much research has shown that there are many benefits to fasting. The body reacts well to acute (non-chronic, which has quite the opposite effect) and exits the other side stronger. Getting out of your comfort zone causes your body to thrive and become weaker as a result of not doing so often enough other parts of our lifestyle, not just in terms of nutritional terms. Self-phagocytosis (literally "self-eating") is central to the benefits of fasting and is essentially a biological process that plays a significant role in the body's ability to detoxify, repair, and renew itself. By activating the autophagy process, your body will start killing or eating cells that accumulate as a result of your lifestyle or cleaning dead, diseased or worn-out cells. But some of these elements are difficult for us to control. It is like our bodies built-in a recycling system that allows us to work more efficiently and help ward off many diseases, including preventing the growth and development of cancer. Not only that, but low autophagy (a condition in which many diets leave us) leads to accelerated cell aging. It's also amazing how much research has focused specifically on how fasting promotes autophagy in the brain and can be a very effective way to slow neurodegeneration that can help protect against Alzheimer's and Parkinson's disease. On top of all this, regular fasting helps reduce chronic pain, rheumatic diseases, high blood pressure and anything related to inflammation. Fasting is much more beneficial than just stimulating the removal of all old cellular parts and damaged toxins, as it stimulates the human growth hormone (which has decreased in my life about 40% since I was in my twenties) which enables our bodies to start producing some of the cells that Recently Renovated, HGH is also responsible for maintaining and building lean muscle mass that when in their forties is not as easy as it used to be. Extended fasting forces the body to use stored glucose and fats, but it also breaks a large portion of white blood cells. If you know the role that white blood cells play about our health, this does not sound good news. Still, the depletion of white blood cells causes changes, even with a short 3-day fast that has been shown to replenish immunity. The system begins with research that indicates the starvation of a kick. The body's stem cells produce new white blood cells, which fight infection. Scientists also found that prolonged fasting also reduces the enzyme PKA, which is associated with aging and a hormone that increases the risk of cancer and tumor growth. But you have to get rid of old things before you start bringing in new ones, so the process of destruction is just as necessary as the process of creation. What stops autophagy? Eating food. It does not take much, and for this, the autophagy is unique to fasting and something. So  How do you fast then? Do not eat anything. Drink only water. Not much, not much. • Do the same activity for you. Sleep as much as you feel you need. I went to live as usual (although it was -8 here in Switzerland so I didn't walk as much as I usually do) and did two sessions about right or wrong body weight, one on the first day and the other on the third day. The advice also tends to make sure you spend a week not eating a lot of carbohydrates, reduce your caloric intake a little and try some short fasting. But I always eat more at this time of year and more carbs, so I didn't follow the rules there either. The only thing that I thought was good is that February is not a month of coffee for me, so there are no caffeine withdrawal symptoms for anxiety. What happened when fasting? Sunday at 2:30 pm they ate the last meal Weight: 57 kg The first day: Monday 6:30 am: Wake up, leave the rest of San Pellegrino from last night. Weight: 56.7 kg 7 am: I had to prepare breakfast for the rest of the family and prepare packed lunches that weren't a big deal today because I wasn't hungry at all and usually don't eat until 10:30 am anyway. 8.30–9.30 am a boot camp with mainly bodyweight exercises but few with extra weight. It was 8 o'clock outside this morning, so we made the indoor choice. As I said, the advice is not to participate in any "formal" exercise, but so far, my day is, as usual, I ignored it. Take sips of water throughout the exercise and may only drink 250ml of water. Midnight: The first sign of hunger as I felt (and heard) my destroyed stomach but wore quickly after two cups of warm water. I discussed putting a slice of lemon in there but then decided I didn't want my taste signal to stimulate my body to digest mode. 2.30 pm: 24 hours of fasting and feel good. It's strange because I did a lot of fasting 24 hours (usually one per week), and I'm always happy when it's time, and I can eat again but this time is different. Since I know, I cannot eat for another two days. My body is not asking for food. I am fascinated to see what "real" hunger looks like. 4:00 pm: I went to buy food! How inappropriate it is for my family to keep eating all this time (totally not suitable for children by the way, just in case you thought this was a serious comment). I bought some of the things I used to breakfast and even seeing a tattoo of all the food didn't make me want anything. I have always had a strong determination to take on any challenge that I have seen, and this is no different. I even made banana bread (which I love) and prepared carrots and chickpeas for girls after having a snack at school. 7.00 pm: I'm still not hungry, it's the weirdest thing. It might contain about a liter and a half of water yet. You must be careful not to drink too much. 8:00 pm: Time seems to be moving slower... It is very productive and does not eat. I have accomplished so much! 10:30 pm The second day: Tuesday 6:30 am: I woke up after a perfect sleep but felt a little shaky. He had some warm water and sat for only 10 minutes. After about an hour, I felt normal again. Weight: 55.6 kg 10:30 am: Even though I haven't eaten more than 44 hours yet, I'm still not hungry. Don't worry, though, my mind feels some mystery. I wonder if this is from toxins coming out of damaged cellular material and throwing them into the bloodstream? I don't feel tired or lethargic. 2.30 pm: 48 hours. 24 hours to go! 7.00 pm: Hungry at dinner time, but I still prepare dinner and sit with my family while they were only eating to be social. I love to challenge myself! 8:00 pm: Fasting and hunger cannot be noticed when you are busy, so it was a good opportunity to be truly productive. 9:00 pm The Epsom salt bath was bothering me, so I went straight to bed after 10 pm. The third day: Wednesday 6:30 am: I woke up feeling shaky again and made a decision not to do Bootcamp today... but then I felt fine and changed my mind and thought I would do as little or as much as I could. Weight: 54.6 kg 8.30–9.30 am. I surprised myself and worked pretty much as usual, which I found very strange due to the lack of glycogen in my muscles. He even threw a few batches there! A little excited to eat again later in the day, and I'm glad I started fasting at 2:30 pm, which isn't long to wait for now. Midnight: It seems like the day is going slowly. Strange I don't have these outages in the food, but I think I am beginning to expect this now until my mind gets ready and becomes patient. So, write this blog to keep it busy. 2.30 pm It's over, I did. 72 hours without food. But what is happening now? How do you end fasting? How to end fasting "safely." "Refeeding" is the process of providing food steadily to your body in a way that does not completely break down your system. The most significant danger is something called a refeeding syndrome, as reinserting food increases insulin to the point that causes an unsafe situation. It is often a worry about fasting five days or more, and when you lose a lot of body weight. To prevent this from happening, you must steadfastly resubmit foods to the body over a day or two, and move steadily to the top of how difficult it is to digest something, ending in meat. Some say that you should refeed any number of fasting. But what I find strange is that many tips on fasting indicate that you should start with fruits and vegetables because they are easy to digest. Plants make sense, but fruit? Most fruits have a relatively high glycemic index, which means a significant rise in insulin. I no longer eat a lot of fruit anyway stuck with some green vegetable soup. I'm also going to dynamically relocate the small intestine (healthy bacteria that live inside your gut) in the next few days with some vegetable powders, pickled cabbage and kefir, which are all great sources of probiotics. The next thing on the list is desiccated coconut meat because it is shallow in blood sugar and rich in fat, which is the only significant nutrient that does not increase insulin. What then? Overall, this was a very positive experience. My mentality has been tested again, which I think will always stand well about other challenges that come my way. There were hardly any negatives, and hopefully, the few positives have been entirely animated by the positives. It will be interesting to know how long it takes to replace glycogen and the weight of the water and how it will feel to re-enter the food. As I said, there is an incredible number of health benefits of fasting so I will continue intermittent fasting every day (fasting for 14-16 hours each day and having an 8 to 10-hour intake window is the preferred method). I will probably repeat fasting for three days like this every three months. Disclaimer: As with all self-experiences on your body, they are not suitable for everyone and if you have any doubts, consult your general physician before performing any type of fasting. For example, it is not ideal for pregnant women or children.

[audreyrosa775-blog]

6 for You To Accelerate weight And Drop Pounds

So then, why should we measure our progress by how much we weigh? Why do we step on the bathroom scale and hope that those numbers possibly be lower than before? You see, our weight is affected by more than just how much fat is on the. Some other factors include water, muscle, glycogen, and Keto Charge Diet obviously when we have eaten anything earlier or used the bathroom lately. The locarb diet may be called a lasting "fad" in news reports media. The right variations towards the low carb diet, it appears that this eating system will forever keep the tv news. Whether you are a football coach, administrative assistant or high school teacher, products and solutions looking to turn fat into something else, namely muscle, the low carbohydrate cyclical Keto Charge guidelines is you. While all attempts are made to ensure information provided in this article, the article author assumes no responsibility for errors, omissions, or contrary interpretation of this subject matter herein. Any perceived slights of specific persons, peoples, Keto Charge Review or organizations are random. A right diet ketosis diet plan menu for women says to take 500 calories at diet. One can have fish, beef and chicken with the the fat removed inside the body. Along with this, occurrences have some green vegetables and one whole grain bread. If you'd like to prefer tasty dinner, you get a 6 ounce boiled chicken breast with one cup of broccoli followed by an apple inc. When you wake up, follow the instructions you are able to shake very first thing in the morning. For breakfast, be another protein shake and eat a cupful of fruit appealing high protein meal. Eggs, bacon, yogurt, the organic kind not the sugar packed yogurt, some fruit, or even vegetables if you want. No carbohydrates or sugar of any kind, basically low fat milk or water if you need another drink other when compared to shake. The first super powerful top secret tip for losing weight, stomach fat, and toning the associated with your body is to ignore those stupid videos and commercials on morning shows about develop routines, exercise equipment, and hundreds of other possible solutions. Ladies cost regarding dollars, require hours of your each day, and take weeks or months to obtain any regarding results. Another thing that you best concentrate on is insulin resistance. Which is also referred to as starvation diabetes. Anyone introduce carbohydrates into the diet, hyperinsulinemia and blood glucose swings will occur. This is due for the change regarding amounts of enzymes in the body. The enzymes that are chiefly affected are persons that could happen in carbohydrates or fats burning. As human body had not been fed with carbohydrates, stopping a cyclical ketogenic diet will also imply how the 'down regulation' will be altered. Remaining on the cyclical ketogenic diet helps keep your insulin needs in balance. Carbs have always created problems for people with diabetes. One reason the low-carb or no-carb (also called ketogenic) diets are so attractive could be because of the large initial weight loss. However, this weight is usually not fat. When carbohydrates are restricted consume has a backup store of them located their liver and muscles by way of something called glycogen. Our bodies can store approximately 400 grams of glycogen. In larger individuals this number can give a boost to. In addition to this, for every gram of glycogen stored in the human body, 3 grams of water are also stored. If figure it out, this tends to equate to around 1600 grams (3.5 pounds) of glycogen and filtered water.

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Winstrol Steroids For Sale

In your mission to get a steroid to make your muscle building objective attainable, you've most likely heard about WINSOL. This is a legal steroid that is certainly increasingly becoming preferred. This can be as a result of it being higher power in helping people like you not to lose muscle when burning fat. To be honest, it is nearly extremely hard to gain muscle mass and losing fat simultaneously. In order for you to burn fat, you need to be on a calorie deficit whilst building and sustaining muscle, you must boost your calorie intake. It is only feasible with the usage of Winstrol. But sad to say, steroid is prohibited and it comes with adverse effects. Using it is extremely unsafe eventually. More than 55% of users are claimed to have man boobs soon after use. If that is exactly what you might be interested in, you might be afraid we do not require the authority to help you. You can only obtain it on the black market place. And your chances of having the false version are quite high. Then be warned and get that you get a reborn drug supplier. But you'll find real options to Winstrol. What exactly is WINSOL? WINSOL is the only legal alternative you need to think of testing. It has obtained a lot of good reviews. Loyal customers are continuously branding it as the ultimate power supplier to cut stage. Its not as good as the actual item. However the results are almost the exact same. The great news would be that it is not only scientifically confirmed to become effective, but promised to possess absolutely no side effects for the consumer. The Benefits of WINSOL - Legal and risk-free alternative option to Winstrol - Improved lean muscle tissue - Wonderful Attractive Physics - Strong and Lean Muscle tissue - Much better vascularization - Wonderful Staying power - Improved Power and also Agility - No reason at all for Recipes - Instant Results 30 Days Tops Is WINSOL Helping You Gain Muscles Not having Gaining Weight? When you make use of Wintrol that is certainly extremely possible. Nevertheless, WINSOL won't help you to do this. Alternatively, it will give you the power which you need hitting the gym hard and make strong muscles. It is my experience that this supplement works best. I used it and also after only 4 days I had the zeal and also energy of a warrior. I made muscle speedily without having a lot of a fight. I can go ten repetitions and just before that, finishing 7 reps was a really challenging job for me. Also i reduced a few pounds. But I can't claim that WINSOL helped me with this. My losing weight came up because of my hard exercises. With this legal steroid, you build up muscle mass, have it sculpted body, yet you also add some fats. Not very much, you can consider the gain in fat to become minimal. Nevertheless its because WINSOL helps you burn all the extra fat you receive in the course of exercise. WINSOL Formulation Composed of purely natural vegetable ingredients and a variety of extracts, WINSOL is devoid of any harmful effects, compared to its dense relative, Buy Anabolic Steroids Winstrol in Canada. These include extremely strong components which includes: Natural amino acids: All of these amino acids are definitely needed for muscle building as they work to build protein. As amino acids mimic exactly the same outcomes as steroid medications, they give a secure and organic option for customers to see a boost in their endurance, a lot more power, as well as more rapidly muscle improvement. Acetyl l carnitine: This really is the key component found in WINSOL. It truly is a branched-chain amino acid that operates to transport fats to the correct area in the body identified as mitochondria. When fat reaches mitochondria, it is quickly used by the body and converted into power. Who will not want their excess fat given a NASCAR drive to exactly where it can be created for body fuel? Because fat have to be taken to mitochondria making it energy, this can be an important component. Wild Yam Root: This element is really a muscle preserver that functions for in conjunction with DHEA. As DHEA improves the amount of testosterone even though keeping the muscle tissue in shape, it's not a thing you want to perform without the need of. DHEA is actually banned for NCAA athletes due to the fact it lets the human body to complete so much more than its natural capabilities. Choline bitartrate: This element is acknowledged to get rid of accumulated fat. It seems to build up for some thing additional fat change it in to power and fuel. Luckily, choline bitartrate removes all this fat with out damaging the muscles. With this critical ingredient, WINSOL can make the consumer slim in their oily places while helping them develop their strength. How Does WINSOL Work? Very first, WINSOL supplies you with ATP. In the description of Wikipedia, ATP is your power currency. It's going to mean the power you may need when operating out is drastically elevated, which tends to make it possible to lift heavier weights. You might be also capable to final longer when they workout. All bodybuilders appreciate an opportunity to turn into stronger with out the require to wait also extended due to the significantly reduced recovery time. It really is quite basic certainly. In case you can lift multiple weights with a number of repetitions then you can boost your muscle mass. Protects your lean muscle mass. This supplement offers you the self-confidence to speed up your fat burning method with out losing muscle. It's extremely tough for bodybuilders to keep their muscles after they wish to lose a few pounds and get a lean, sculpted body. This supplement ensures that you just maintain all of your muscle mass. At the exact same time, you'll be able to increase the fat loss process. Then you don't must be concerned about losing your valuable gains although cutting challenging. Improves blood circulation Oxygen and Nutrients are moved to your muscles via the blood. As a result, the blood supply to the muscles improves the translator to rapid muscle growth. WINSOL aids you stretch out the muscles to their stretchy point while working out. This enhances your general well-being. You really feel a lot more relaxed permitting you to concentrate in your body building objective. Additionally you experience a stable and well balanced hormonal flow that additionally increases your muscle building. Improve amounts of androgen (testosterone) receptor levels Testosterone may be the hormone that tends to make you a man. Improved androgenic hormone or testosterone levels are associated with numerous benefits, such as but not limited by growing in endurance and strength, enhancing sexual overall performance, speedy muscle development and improvement, and far more. WINSOL effects in your androgenic hormone or testosterone levels, yet not directly. It helps increase androgen levels in the body. It is the receptors which facilitate the degree of free testosterone to improve inside your blood stream. Remember! WINSOL just isn't a magic pill. You can find no magic pills out there. You've to work your ass out. Wonderful physics has not come so effortlessly. However it does not need to be challenging provided you use WINSOL. On its personal, it is going to not offer you maximum outcomes. Not the huge coffin that girls enjoy to touch. But if you combine it having a excellent diet regime handle program and an exercise regimen, you'll have the complete energy to control how the body looks. Go the extra mile it always pays. PROS No unwanted side effects Best top quality ingredients Improves muscle instruction Assists you burn each of the excessive fat Entirely legal and secure Cons This is not a cheap product Only available on the official site You're needed to use 3 pills a day How to use it? The supplement is effective ideal when you take three capsules a day. I utilized to take 1 pill ahead of working out and two capsules soon after my exercise and it worked very well.

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9 Scientific Ways To Drop Fat

After 12 weeks, both groups lost about the same amount of fat, but the cardio group also lost 9 pounds of lean body mass, whereas the group that lifted weights didn't lose any.

Healthy Weight LossThere are a lot of fad diets out there that promise to help you drop weight fast—but do they work, and more importantly, are they healthy? The pre-detox is significant in terms of easing the transition to a detox program. If you start your detox without do- ing the pre-detox beforehand, you might feel the detox symptoms” stronger. These symptoms are also called as the healing symptoms” which are general reactions that the body can experience in the first couple of days of the detox such as headaches, dizziness, feeling nauseous, having strange dreams etc. If you arrive to the center without doing the pre-detox, we can apply the green detox programs to help you to do your pre-detox here.

While exercise alone won't seal the deal for weight loss, adding it into your weight-loss plan alongside a healthy, balanced diet can go a long way. Plus, making regular physical activity a part of your routine when you're young can help form the habit into a lifetime intention. You may find it hard to get your 5 A Day of fruit and veg without careful planning. The long story short is the more fat you have to lose, the faster you can safely and healthily lose it. Eugenia Killoran has been the food and fitness journalist for the Pritikin Program since 1992. She has published more than 3,000 articles, lectures, and book chapters on a wide variety of healthy living and weight-loss topics. Ketosis is a state where the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies. These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver. You can stay on the diet for as long as you want, depending on your weight loss goal. Once reached, you're advised to have 1 meal-replacement shake a day, up to 2 low-fat snacks, and 2 healthy meals. He packs his lunch for work at least four days a week and picks out foods that will keep him satisfied for hours. He stocks up on chicken patties, crunchy vegetables and hummus, as well as guacamole. Theerada.com

If someone does not attend their chosen group or fails to attend the sessions without informing the Healthy Lifestyle Service, they will not be given another voucher and will be discharged from the service.

Self reported physical activity increased between baseline and follow-up in all groups (table 2 ⇑ ). The smallest increase in activity was in those allocated to the general practice arm. When we compared the change in physical activity with that in the comparator group at programme end, only the pharmacy group reported statistically significantly more activity in the unadjusted analysis. At one year follow-up, only participants allocated to Weight Watchers reported more activity than the comparator group, although this was not statistically significant. Those allocated to the general practice arm were doing statistically significantly less physical activity than the comparator group (table 6 ⇓ ). Each treatment can be tailored to the client's weight loss or toning needs; targeting specific areas on their body to help them achieve their goals. The treatments are not only designed for overweight people, but are also well suited to those who are unable to exercise due to medical reasons or busy schedules. Further to this, our program can be used by sportsmen and women to enhance their regular training. Get moving after every meal. After eating, either take a short walk or spend a couple minutes doing air squats and pushups. This activates the GLUT-4 receptors in your skeletal muscles so that more of the food you just ate goes to your muscles, rather than fat stores. I started my career into Modeling & Acting; initially I was slim, but started to put on weight. I was worried that this would impact my career. Kolors helped me with excellent Weight loss solutions. My experience with Kolors has been very good. Thanks to Kolors. By mostly eating these types of foods, you can enjoy more fullness on fewer calories, better stave off hunger and cravings, and avoid nutritional deficiencies that are bad for your health and well-being. Numerous studies show that such a regimen can help you lose 2-3 times as much weight as a standard low-fat diet while also improving your health ( 23 , , ). Over the past few years it has become clear that weight is an important health issue. Some people who need to lose weight for their health don't recognize it, while others who don't need to lose weight want to get thinner for cosmetic reasons. We understand that in some ways your weight is different from, for example, your cholesterol level or your blood pressure, because you can't see what these are by looking at someone. more Many patients have had health care providers who approached their weight in a less-than-sensitive or helpful manner. Some patients may have had health care encounters in which they felt blamed, but not helped. Successful weight management is a long-term challenge. This means that reducing stress is a key component of your weight loss plan. The great news is that by following these 13 keys to weight loss, you will naturally be on the road to reducing stress for good. Changing your diet, staying active and making positive thinking a way of life all mean lower stress levels that last. Keeping weight off is a constant balance, and regular physical activity is a big part of making it last You can't just go really hard one day and think, OK I'm good for a few weeks. Eating healthy and exercising have to become part of life. And they will! Plus, physical activity is about more than just burning off calories. You need to strengthen your muscles, too. (Translation: cardio and strength training.) The cool thing is, muscles use up calories just by existing, so it's only going to help you in the long run to tone up. When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss. Check calories on food packaging. It's easier to watch calories and enjoy eating by buying pre-portioned food. 100 calories per bag popcorn, 110 calories per ice cream bar, even snacks in portioned bags allow you to monitor calories and reduce the urge to eat too much. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Prevention is vital and here at the Medical Weight Loss Center Rochester NY we can help you lose that unwanted weight safely and effectively, even if you are concerned with merely minor weight gain.

Limit added sugars. These are the sugars in cookies, cakes, sugar -sweetened drinks, and other items - not the sugars that are naturally in fruits, for instance. Sugary foods often have a lot of calories but few nutrients. Aim to spend less than 10% of your daily calories on added sugars.

If you tend to turn to food when you're feeling sad, lonely, or stressed, you may be emotionally eating This tendency can very quickly lead to weight gain since your body doesn't need the energy in calories. It's your mind and emotion centers craving a boost. Cooper recommends working to identify your true hunger” and also trying alternatives to eating when you might not be actually craving food. Going outside for a walk, taking a warm, relaxing bath, or reading a book are all excellent solutions to help ease your stress and sadness, without turning to food. Staying fit and active is important for overall health, and can help you to lose excess weight in combination with a balanced diet. Read our top exercise tips for weight loss and learn about the relationship between fitness and fat burning , plus how many calories you'll burn through different activities. While many measure weight loss on the scales, it's also important to measure your waistline. Losing inches off your waist is good for heart health as it reduces the amount of visceral fat (the fat surrounding your liver, pancreas, intestines). But not all shakes and bars are supplemented appropriately (for a low-kilojoule diet) — some are particularly high in sugar, and not suitable when trying to lose weight. Burn more energy as heat. Expose yourself to cold temperatures regularly to make your body burn off more energy as heat. Drink ice water, take cold showers, keep your bedroom cool, or hold an ice pack to your upper back. Eating spicy foods also makes you produce more heat - having a slice of cold cut meat sprinkled with cayenne pepper right before a cold shower can significantly accelerate fat burning. Thus, instead of educating you on how the human metabolism actually works , experts” make up stories about how a single bogeyman—a hormone ( insulin ) or food (carbohydrate), for example—is making you fat, and that all you have to do is eliminate it from your life and the pounds will fall off. We're not talking juice cleanses. Rather, research now shows that a specific type of intermittent fasting, known as fasting-mimicking, can trigger weight loss as well as improve your overall health. People who followed this type of diet plan — where they consumed only 750 to 1,000 calories five days out of each month but otherwise ate normally — lost, on average, six pounds, shed one to two inches of their waistline, and saw both their blood pressure and levels of IGF-1 (a substance linked to increased cancer risk) drop significantly, according to a University of Southern California study published last year. It's also clear from my own and other people's experience treating patients with it that it does not work well for everyone. Some people experience only minimal weight loss. Other people lose a lot more than the additional 12 pounds lost in a recent study - this is only an average. You choose your food from a list of low-fat foods they call "Free Foods" that are generally filling and low in energy, such as fruit, vegetables, pasta, potatoes, rice, lean meat, fish and eggs. These can be eaten in unlimited amounts. To avoid temptation, try to not stock junk food - such as chocolate, biscuits, crisps and sweet fizzy drinks - at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. Our Nutrition Director, Jen, also recommends skipping the scale altogether, especially in the beginning. Instead, wait until your clothes start fitting more loosely. In the meantime, just focus on getting in touch with your body's hunger and satisfied cues, as well as your energy level. Since you know that eating healthy plant-powered foods, skipping the junk and alcohol, prioritizing sleep and exercising more will get you to your goal, it's helpful to create habits that will support sustainable weight loss and health first. The scale can come later when you know you're moving in the right direction and just need a motivational boost. Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. Food preparation methods that add fat to food, like frying. Sauces made from meat drippings and commercial dressings made with oil and eggs, e.g. mayonnaise (use low-oil dressings).

Macros are important because how your calories break down into protein, carbs, and fat heavily influences your workout performance, body composition , and overall health and well-being.

It sounds like a dream. Helpful sources Keep living like you already do, take a pill a day, and effortlessly lose your excess weight. This is why weight-loss pills is a billion dollar industry. It's important to know how to lose weight the right way from the very start. First tip: You can't just cut calories. Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid weight control Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion , garlic, asparagus, leeks, banana , and avocado. It is also in grains, such as oats and barley. Sometimes an injury ruins your race plans. So you readjust and come back stronger. The same holds true for your diet. A good way to re-examine your strategy is to use a food log (see Rule 5). You might realise you've been hungrier on tough workout days and need an extra snack. Or you might see you've been rushing through lunch and should slow down. Schiller R, Barrager E, Schauss A, Nichols E. A randomized, double-blind, placebo-controlled study examining the effects of a rapidly soluble chitosan dietary supplement on weight loss and body composition in overweight and mildly obese individuals. J Am Nutraceutical Assoc 2001;4:42-9. Changing the way you go about eating can make it easier to eat less without feeling deprived. It takes 15 or more minutes for your brain to get the message that you've been fed. Eating slowly will help you feel satisfied. Eating lots of vegetables and fruits can make you feel fuller. Another trick is to use smaller plates so that moderate portions do not appear too small. Changing your eating schedule, or setting one, can be helpful, especially if you tend to skip, or delay, meals and overeat later.

Nobody would argue it's nutritious for the calories it costs your diet and excessive drinking is bad news for your health, but there's no need to lose people from getting healthier by suggesting drinking shouldn't be part of their lives to do so.

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Very best Leg Workouts at Residence With Simply no Equipment Launch

Whole body vibration brain damage

Advantages of knee routines

The best leg work outs to do at property

The Deadlift

The Scissor Box Bounce

Hip elevate with one leg

The particular Side lunge

Realization

Simply by reading this article, I suppose you must be seeking for the best limb workouts at home with no any specific equipment. Many times we neglect to find going with exercising even though we think and sense we all don't have the actual right equipment.

There are numerous causes why you may certainly not have the tools. Possibly you don't have adequate space inside your home, maybe precisely what you need is out of your reach, or you're always on the road and you can't retain moving the tools.

Whole body vibration brain damage

So what exactly do you do once you can't have the devices? Give up and forget concerning working out?

If anyone are looking for top lower leg workouts at home that will don't need any added equipment, then you usually are in the right spot.

Positive aspects of leg workouts

Just before we start with the particular best lower-leg workouts, the item is important to realize that knee workouts boost your mental energy. The idea takes a lot to get one to ginger up limb workouts because it will take lots of energy the two emotionally and physically.

In addition, the most effective leg workouts in addition enable you to build a greater upper body. It is because when performing heavy travails, typically the chest muscles tend to be tensed up. So -leg exercises are not just actually to aid develop the lower leg muscles and also other human body muscles. It will greatly strengthen your overall equilibrium.

Typically the best leg workouts to accomplish at home

The Ouvrage

Often the squat is generally a must in different system building exercise, and a single of the most effective leg workouts. The item is essential mainly because it operates on more body muscle groups than any other entire body movements.

Squats are the great way you can easily increase your flexibility. Remember, possessing a very flexible physique helps to decrease virtually any injury risks even though carrying out other workouts.

Almost all of the powerful squats will usually need have some weight. The actual lift jump is any cool the one which doesn't will need any weight loads. To successfully achieve this, make sure that your legs are hip-wide, get large, then again after some sort of next or so. Since you jump, ensure this is as high since possible.

Reasons why this training is so useful is usually because not only are usually your own personal core muscles turned on, but all of your personal lower body muscular tissues. When you are to seem for just one physical exercise out of the very best leg workout routines, then ouvrage are the kinds to help pick.

The Scissor Container Jump

The Scissor field jump is one involving the best lower-leg routines to help you obtain faster and also stronger. To be able to perform this, you should have a new bench or a challenging box. You can additionally make use of often the very first step on your set of stairs if you have not work with.

To carry out the actual scissor box leap, enable one leg in order to be around the bench, tricky box or maybe staircase, and then jump. Whilst in mid surroundings, switch your own legs thus that the one in which has been on the increased object decreases to the particular floor and the one who was on the flooring goes up.

It truly is suggested to pause for approximately the second before redoing the method. Again, make sure you actually jump of up to possible.

Even though the scissor pack bounce leg work is fantastic for establishing leg muscles, it furthermore really helps to exercise the decrease body. In addition , it is definitely a great workout with regard to losing fats.

Hip increase using single leg

Lower-leg Workout routines for Women: The particular hip boost with any single leg is actually identified to be for ladies simply by many people yet it is a very good workout for both guys and women. The good thing about typically the cool raise with a sole leg workout is this besides working on your current legs, your own personal abs, central, and gluts also acquire to be exercised.

To execute the hip raise using a single leg exercise, take a nap on your back having your forearms slightly out from your body. Keep it leg straight on often the floor, even though the other knees is leaning and toes on the floor.

Today, raise the straight knee demand your thigh will be in the weather. And then go further to get your personal hips until your own cheaper back is also inside the air. This will likely exercising your lower back to remain it fit.

At which point, maintain for some sort of moment, then come back to authentic position and swap thighs.

The Side lunge

Along side it lunge is a tiny unique given it exercises the actual legs, legs, and gluts; but in a rather diverse manner.

The right approach to execute the edge lunge is to spot your feet about a new meter separate. While trying to keep your kept leg right, move in reverse towards the particular right side. Whilst reducing your body, slowly along with gently bend your proper knee. Continue lowering your current human body until your " leg " is usually straight and simultaneous for the floor.

Hold regarding about a couple of seconds, in addition to then gently proceed backside to the starting placement. Now switch and go on to the opposite side. Although achieving this, remember to constantly have your feet smooth on the floor.

One particular of the advantages connected with the part lunge exercise routine is that your main stability is increased. Likewise, your hip flexure overall flexibility is also improved.

One more great optimistic is typically the ability for the training to de-load your vertebrae. De-loading the spine is definitely when load, weight as well as stress is taken down often the spinal. Allowing the actual vertebrae to relax. This specific is helpful due to the fact many of the workouts put in strain on the back.

Lastly, as you exercise just one side of your respective body from a time, the aspect lunge immensely contributes to be able to having a excellent system balance.

Because of the particular huge benefits of typically the side lunge, it truly is a bit complex. Even though that seems otherwise. Ideally, a person are meant to maintain your own personal torso upright while using your personal pelvic poorly situated.

Finish

When you ask folks how often they carry out legs work outs at household, most will say they will already run or walk a lot. Well... that will is fantastic but feel it or not, an individual won't manage to achieve often the highest level of effects doing that. If anyone are looking to be effective in your leg muscles, you actually better select the best limb workouts.

[nafsibotanicals]

Happy new month lovelies, and Welcome to a new post 🙂

Fire cider has been long touted as a folk remedy for generations, said to combat the flu and even the common cold among other things, including aiding digestion and boosting the immune system. ingredients can vary, as long as they are healthy and natural preferably ORGANIC and fresh, such as fruits, vegetables, herbs and spices of your choice. 

My mean reason for making FIRE-CIDER is because of digestive issues, the COLD, yes this cold ah! and to also boost my immune system not to mention a little help with this belly fat is much-needed #sigh.

Nutrition facts are listed below, or you can skip that and scroll further down for the instruction on how to make your own homemade cider.

DISCLAIMER: I am NOT under any circumstances claiming this will cure anything. I’m laying out a recipe that is both delicious and nutritious. I am also explaining some of the purported health benefits of the ingredients that go INTO MY recipe.

  GINGER ROOT: 

Support digestive health

Eases inflammation by boosting a healthy immune response

blocks bacterial infection

improve brain function

relieves joint and muscles pain & regulates blood sugar

eases menstrual pains & protects against stomach ulcers

helps treat nausea

TURMERIC:

Does contain compounds with medicinal properties, these compounds are called curminoids, the most important of which is curcumin. Curcumin has powerful anti-inflammatory effects and is a very strong antioxidant.  The benefits include but not limited to:

curcumin is a natural ANti-inflammatory compound

increases the antioxidant capacity of the body. The main reason antioxidants are so beneficial is that they protect your body from free radicals. Free radicals tend to react with important organic substances, such as fatty acids, protein or DNA.

curcumin may help delay again and fight age-related chronic diseases

  GARLIC:

Scientists now know that most of its health benefits are caused by sulfur compounds formed when a garlic clove is chopped, crushed or chewed. Perhaps the most famous of those is known as allicin.

However, allicin is an unstable compound that is only briefly present in fresh garlic after it’s been cut or crushed. Other compounds that may play a role in garlic’s health benefits include diallyl disulfide and s-allyl cysteine.

The sulfur compounds from garlic enter the body from the digestive tract and travel all over the body, where it exerts its potent biological effects. 

contains compounds with potent medicinal properties

highly nutritious 1-ounce (28-gram) serving of garlic contains (5):

Manganese:23% of the RDA

Vitamin B6:17% of the RDA

Vitamin C:15% of the RDA

Selenium:6% of the RDA

Fiber:6 grams

combat sickness including the common cold

active compounds can reduce blood pressure

Contains antioxidants.

  CHILI PEPPER:

Chili pepper contains an impressive list of plant derived chemical compounds that are known to have disease preventing and health promoting properties.

Chili peppers have amazingly high levels of vitamins and minerals. Just 100 g provides (in % of recommended daily allowance):

240% of vitamin-C (Ascorbic acid), 39% of vitamin B-6 (Pyridoxine), 32% of vitamin A, 13% of iron, 14% of copper, 7% of potassium

Chilies contain health benefiting an alkaloid compound, capsaicin, which gives them strong spicy, pungent character.  capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties.

Fresh chili peppers, red and green, are a rich source of vitamin-C.100 g fresh chilies provide about 7 µg or about 240% of RDA. Vitamin-C is a potent water-soluble antioxidant. It is essential for the collagen synthesis inside the human body. Collagen is one of the main structural protein required for maintaining the integrity of blood vessels, skin, organs, and bones.

 other antioxidants such as vitamin-A, and flavonoids like β-carotene, α-carotene, lutein, zeaxanthin, and cryptoxanthin. These antioxidant substances in capsicum help protect the body from injurious effects of free radicals generated during stress, diseases conditions.

Chilies carry a good amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Chilies are also good in the B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin and thiamin (vitamin B-1). These vitamins are essential in the sense that the human body requires them from external sources to replenish.

LIME:

Lime is a type of citrus fruit that is an excellent source of antioxidants. Antioxidants protect your body by preventing or stopping damage caused by free radicals, or chemicals that harm cells. Benefits include but not limited to:

Limes are also a good source of:

potassium

vitamins A, B, C, and D

calcium

magnesium

Rejuvenates skin: Limes contain vitamin C and flavonoids, the antioxidants that strengthen collagen. Drinking lime water can hydrate and rejuvenate your skin

improves digestion: Drinking lime water improves digestion. Limes are acidic and they help saliva break down food for better digestion. Additionally, flavonoids in limes stimulate secretion of digestive juices

Fights infections: Your risk of infection is higher during cold and flu season

Another benefit of lime water is that it helps you manage your weight. Citric acids can boost metabolism, helping you burn more calories and store less fat.

Reduces inflammation: Arthritis, gout, and other joint problems are all caused by inflammation. Vitamin C can reduce the level of inflammation in your body, so adding lime juice to water can relieve symptoms of arthritis and similar conditions that cause joint pain and stiffness. Limes can also reduce uric acid levels. Uric acid is a waste product the body produces when breaking down foods that contain purines, like meat, liver, mushrooms, and dried beans

LEMON:

A rich source of vitamin C, lemon possess immense health benefits ranging from its antibacterial and antiviral properties to its immune boosting abilities.

One of the most common ways to reap the health benefits of lemon is by juicing it. Lemon juice acts as a digestive and a detoxifying agent and helps in cleaning the liver leading to better digestive health. Lemon has similar benefits to LIME (listed above).

APPLE CIDER VINEGAR:

It is claimed to lead to all sorts of benefits, many of which are supported by science. This includes weight loss, reduced cholesterol, lower blood sugar levels and improved symptoms of diabetes. It is also an ancient folk remedy and has been used for various household and cooking purposes.

high in acetic acid, with potent biological effects

can kill many types of harmful bacteria. Vinegar can help kill pathogens, including bacteria.  Vinegar has also been used as a food preservative, and studies show that it inhibits bacteria (like E. coli) from growing in food and spoiling it

lowers blood sugar levels

helps to lose weight and reduces belly fat

improves heart  health

   ONION:

All onions contain antioxidants, compounds that may prevent DNA damage by inhibiting the action of free radicals within the body. In addition to manganese, each serving of yellow onions provides small amounts of potassium, calcium, iron, magnesium, copper, and phosphorus

Vitamins 1/2 cup of yellow onions provides trace amounts of vitamin B-6, folate, and vitamin A, it contains a high concentration of vitamin C. Each serving fulfills between 8 and 10 percent of the RDA of vitamin C.

INSTRUCTIONS: 

Add ginger, onion, garlic, chili peppers, lemon, Lime, turmeric, and cayenne into a mason jar.

Pour apple cider vinegar in the jar until all the ingredients are fully covered and the vinegar reaches the top of the jar. You want to be sure all the ingredients are covered to prevent spoilage.

Use a piece of natural parchment paper under the lid to keep the vinegar from touching the metal, or use a plastic lid if you have one.

Shake jar to combine all the ingredients and store in a dark, cool place for 4-6 weeks, remembering to shake the jar a few seconds every day.

Store from 1- 8 weeks ( the longer you store it the stronger the potency and taste), use a mesh strainer or cheesecloth to strain out the solids, pouring the vinegar into a clean jar. Be sure to squeeze out as much of the liquid as you can. This stuff is liquid gold

Add honey to the liquid and stir until incorporated. ( if you wish, for newbies this might help with the taste.

Taste your fire cider and add more honey if needed until you reach your desired sweetness.

Store in a sealed container in the refrigerator or in a cold, dark place.

Drink 1-2 Tablespoons when needed. I take a shot first thing in the morning/ after my workout, and before bed.

  Set it into a cool, dark place and let the vinegar become infused with the ingredients for about a month. I do go really heavy on the Chili during the winter and only use ACV organic ( buy at life store in Norway). If it is your first time, I suggest you start small and dilute your ACV with 50 % water. I am going to store this for about 4 weeks, as I am running low on the one I made the last time, but I normally store for about 8 weeks.

HOW TO USE TIPS:

Take a shot (about 1-2 Tablespoons) straight up.

Dilute the fire cider tonic with warm water or juice.

Swap vinegar in a salad dressing for fire cider

Drizzle over steamed veggies.

Use as a marinade for meat, etc.

Use as a hangover cure. ( not for me LOL)

  Hope you give it a try, or if you already have please feel free to share your experience.

Love & Light :*

Nafsibotanical

  FIRE- CIDER: SUPPORT DIGESTION, BOOST IMMUNE SYSTEM & FIGHT COLD & aid FAT LOSS! Happy new month lovelies, and Welcome to a new post 🙂 Fire cider has been long touted as a folk remedy for generations, said to combat the flu and even the common cold among other things, including aiding digestion and boosting the immune system.

[armsdealing]

CHARACTER(S). margo acosta; dio. VIEWPOINT. margo acosta. WARNINGS. gore/bloody imagery, torture. black comedy.

“Darian, have you noticed – ?”

“Hmm – ?”

“That there’s a man bound and gagged in your living room?”

“Oh, that. Yeah.”

Margo raised an eyebrow at the man in question, lips half parted, then at Dio. “This is the part I yell at you and call the police.”

Darian rewarded her with a small smile, strolling away from her and resting each hand on each ear of the chair, facing her. He gave her no time to think anything of it. “Please don’t call the police. This is work related.”

“Oh, am I finally getting to see the professional side of you?“

He clicked his tongue. “A little. Come closer.”

“No fucking way. Have you checked if he has rabies?” she inspected the passed-out stranger from a distance, noise wrinkled with the sort of digust she granted to, well – nearly any other guy. But this time, there was a palpable reason to keep a little space between her and him.

“This… is Aaron. He’s human, as far as I know, and has no rabies. He just – well, as you can see, he might drool a little when he’s pheromone-induced sleep.” Darian patted his head like he would a pet, which amused her. Dio, ever so friendly, even in situations like these. “I’ve always wanted to ask you about your mutation.”

She shifted her weight from one foot to the other. “What about it?”

“What it can do, exactly,” his eyes glinted a little when he blinked, “and whether you can reverse what’s done.”

And here she’d thought she’d just come upstairs for some drinks and maybe some relaxation. Dio wanted to use her as an intimidation tactic. Perhaps she should, most likely, feel horrified or maybe at the very least offended, but there was a certain curious streak within her compelling her to answer his question. Sure thing, though, she looked as nonchalant as one could. 

“I accelerate decomposition.” She approached him tentatively, one foot in front of the other. “I don’t use it much. Just when an asshole touches me when I don’t want to, and it’s just a little – if I keep touching, it begins to spread. That’s what I know, at least. I don’t know if I can reverse it.”

For all Margo Acosta knew, she could only kill with this thing, destroy. She’d made her research; the skin paled up from lost of blood in the capillaries, then the muscles stiffened, all temperature dropped to the ground, there was the smell and the color and the texture typical of fodder for flies’ appetites. It was not a pretty mutation. It was, truth be told, as far from pretty as it could get. It was nightmare worthy. And if she held onto that person for long enough, they might as well not lose their limb, but their life itself.

She could already tell what Dio wanted, and she wanted to be surprised, really did. He listened to her attentively, allowing her to speak and allowing for a polite amount of silence before he spoke again. “I want you to rot Aaron’s hand, Margo.”

“You’ve always seemed more like the killing type.”

“Dead people make very poor debtors,” he explained with a pointed look, like this was common knowledge. Darian seemed older in this moment, much more proper to his age than when he was at the bar during work hours or spending time with their common friends. Older; colder. It might have turned her on a little – or that might have been him tinkering with her to make her more susceptible. She couldn’t tell.

“His hand and leave him like that?”

“You could try to reverse it, if you want to. And I will let it happen. Tell me you’ve never been curious.”

It took him a second before she pursed her lips, running a hand through her hair. Thankfully, she wasn’t wearing anything she could get mad about runing. Not even a blouse, just ripped jeans and a band t-shirt, an outfit rare for her to be found in. “This is a little fucked up, don’t you think?”

“This won’t get mentioned once it’s over. Not once.”

“I need a little more incentive than that.”

“Alright, well, see – Aaron not only owes me drug money, but he tends to frequent the club in nights that are free for you, that’s how you’ve never really met him – and lately, he’s had some issues with another dancer, something I’m sure we can both agree is not to be taken lightly.”

That’s how she accepted. Dio ended waking Aaron – if that was even his name – up, lulling him into awareness with a string of words that was as soft as it was threatening, yet seemed to rock him awake like gunshots. Aaron-awake wasn’t much far away from Aaron-asleep – the clamminess found within every inch of his body stood far clearer, shinier, smellier, like Dio had made sure to take him on a rollercoaster before even inviting her in. He looked dizzy yet twitchy and nervous, groggy yet hyper aware, and Margo wondered – and this wasn’t the first time she’d done it – whether Dio was as harmless with his mutation as he seemed to be. The answer was always a big fat no, both in her heart and her mind, but still; she’d never learned the length of his capability for harm.

When she held Aaron’s hand, his damp palm meeting hers, she tightened her hold as to not let him slide out. Dio had gotten him tied up real well, judging by the fact he moved less than a few daring inches and any attempt at communication was blurred into less than articulate mumbles.

She held the hand tight in hers while she kneeled, while Dio watched over the act, eyes wide and interested. Nobody ever got to see it, she remembered; it wasn’t the most family friendly party trick.

It didn’t take long for Aaron’s hand, wrist, and forearm to turn bone white, the veins blue and stark in the skin. Suddenly they were the only splash of color on otherwise cadaverous tissue. Aaron tried to pull away harder, getting to even rock the chair before Darian walked to the front and smacked him across the face – effectively leaving him a mess of blubbering whimpers.

Aside from that, this was made in silence. Sometimes Dio spoke to him right in his ear, things Margo couldn’t quite discern, didn’t know if she wanted to discern. After a minute, all on her mind was the stench of death in the room, and Aaron’s sobs. She wondered how he’d not passed out yet, from pain or shock, before remembering there was someone who could keep anybody awake in the room, for as long as he so desired to.

“That’s more than perfect,” he murmured. The rot had reached his elbow, and effectively – Aaron had just lost his hand and forearm. If he didn’t get help fast enough and cut it off, there was the risk of the flies and larvae – and the risk of infection and spread. “Think you can get it back?”

Margo gritted her teeth, free hand pinching her nose to breathe through her mouth instead. She shrugged, but tried to anyway.

There wasn’t much science to this. You just thought about doing it, and it happened. She couldn’t fathom having to put any ounce of real skill to it, but there she was, trying to heal instead of corrode. Blight usually ran its course once you set it one; she’d never wondered whether she could dare to stop it. Isn’t that cheating death, after all?

But wasn’t she just that – Death herself?

Minutes passed before there was any real good change, before she saw a shade of beige tinting Aaron’s skin, before she felt life inside of it once again, blood and tissue and skin breathing living, healthy cells in its microscopic insides. Minutes passed of her breathing deeply and Darian beside her, inspecting intently and never leaving her side. She had to give her that – he was a thoughtful companion.

“Move your fingers, Aaron,“ he commanded suddenly. A few seconds after and he could do as told, slowly like being reborn. There was only the pinky finger left. "Leave it at that.”

“You want this guy to lose its pinky?” she raised her eyebrows.

“I’m sure he’d prefer that to his entire arm.” He finally stood up, grabbing Aaron by the hair and jerking him from one side to the other. She didn’t know what he was doing until it seemed Aaron had fallen asleep again.

Darian helped her get back to her feet. It wasn’t long after he offered her wine – which she might have or not have accepted.

But shit, she wasn’t hanging out in this apartment until it got cleansed of the smell.

[yasbxxgie]

When the former NFL cheerleader Natalie Nirchi stopped menstruating at age 17, she was diagnosed with polycystic ovary syndrome (PCOS), a hormone disorder affecting up to 10 percent of women of reproductive age. She didn’t initially show any of the physical symptoms, like excess hair growth, cystic acne, or obesity, but a blood test revealed that she had high levels of testosterone and an ultrasound showed cysts on her ovaries.

“My doctor mentioned that one day I might have trouble getting pregnant, but didn’t offer any other information about the disorder,” Nirichi said. Other than the absence of her period, PCOS did not significantly impact her life until college, when she began experiencing shooting pains in her pelvis, mood swings, and rapid weight gain despite a rigorous exercise routine.

“It wasn’t like I turned 21 and started partying, it was like I turned 21 and all of a sudden, I was extremely depressed. No matter what I did, I just kept building this layer of extra weight around my midsection,” she said.

PCOS is genetic and presents differently in each woman of childbearing age. For some women, symptoms emerge shortly after they begin menstruating. Others may not show signs of the disorder until later in life, or after substantial weight gain, and many don’t receive a diagnosis until they are struggling to get pregnant. A community-based prevalence study published in 2010 found that approximately 70 percent of the 728 women in the cohort had PCOS, but had no pre-existing diagnosis.  

Contrary to the implication of “polycystic,” some women with the condition don’t have any cysts. A diagnosis requires only two of the following three criteria to be met: elevated levels of male sex hormones (which can cause excess hair growth, acne, and baldness), irregular or absent periods, and/or at least 12 follicular cysts on one or both ovaries.

“If a woman has fewer than eight menstrual periods a year on a chronic basis, she probably has a 50 to 80 percent chance of having polycystic ovary syndrome based on that single observation,” said John Nestler, the chair of the department of internal medicine at Virginia Commonwealth University. “But if she has infrequent menstruation and she has elevated levels of androgens such as testosterone in the blood, than she has a greater than 90 percent chance of having the condition.”

When the syndrome was first described in 1935 by American gynecologists Irving Stein, and Michael Leventhal, it was considered a rare disorder. Today as many as five million women in the United States may be affected, according to the Department of Health and Human Services, but researchers are still just beginning to uncover the disorder’s full impact.

“Classically, we thought of PCOS primarily as an infertility disorder or a cosmetic annoyance, but we now know that it’s also a metabolic disorder and a serious long-term health concern,” Nestler said.

According to a recent study published in the Endocrine Society’s March 2015 issue of Journal of Clinical Endocrinology & Metabolism, women diagnosed with PCOS are twice as likely to be hospitalized for heart disease, diabetes, mental-health conditions, reproductive disorders, and cancer of the uterine lining. The cost of evaluating and providing care to women with PCOS is approximately $4.36 billion per year.

The definitive cause of PCOS is unknown, but researchers have found a strong link to insulin resistance, a genetic condition often associated with diabetes, in which the muscle, fat, and liver cells do not respond properly to insulin and thus cannot easily absorb glucose (sugar) from the bloodstream. As a result, the body produces higher and higher levels of insulin to help glucose enter the cells.

“The excess insulin that's being produced stimulates the ovary to make testosterone, which can interfere with ovulation, rendering many women infertile,” said Nestler. PCOS is the most common cause of infertility in industrialized nations. “The exact cellular and molecular mechanisms are still being explored and are not completely understood.”

In one study, insulin resistance was found in 95 percent of overweight women with PCOS and 75 percent of lean women with PCOS. Perhaps relatedly, women with PCOS have a more than 50 percent risk of getting Type 2 diabetes or pre-diabetes before age 40.

“We are seeing an explosion in polycystic ovary syndrome in adolescent girls, and I think it’s due to the fact that we are also seeing an explosion in obesity in adolescent girls,” Nestler said. “It’s quite possible that if those girls had remained a healthy weight, that they would still carry the genes that predispose them, but they wouldn’t be expressing the disorder.”

Healthy diet and exercise is the first line of intervention most doctors recommend for overweight women with PCOS. Research shows that a 5 to 7 percent reductionof body weight over a six-month period can lower insulin and androgen levels, restoring ovulation and fertility in more than 75 percent of patients.

Angela Grassi, a registered dietitian who also has PCOS, says that because women who are overweight are likely to experience more insulin resistance than those who are not, they can get locked into a cycle of weight gain. “The more weight you gain, the more corresponding insulin your body produces, and the more you continue to gain weight,” she said.

But this underlying metabolic dysfunction is at work even in women of a healthy weight, according to Daniel Dumesic, a reproductive endocrinologist at Ronald Reagan UCLA Medical Center.

“Research shows that unlike most women, lean women with PCOS tend to burn protein instead of fat while they’re sleeping. This might explain one of the reasons why despite their best efforts, it’s much harder for women with PCOS to lose weight,” he said.

Many doctors prescribe the drug metformin to help regulate the amount of glucose in the blood. The medication is traditionally used to treat Type 2 diabetes, as it makes the body more sensitive to insulin, and decreases the amount of glucose the liver releases. A meta-analysis published online in June in the journal Human Reproductive Update demonstrated that when metformin is combined with lifestyle modifications such as diet and exercise, it has been shown to help women with PCOS lose more body fat, achieve lower blood sugar, and improve menstruation better than lifestyle modification alone.

Regular menstruation is important for the prevention of endometrial cancer. Women with PCOS are three times more likely to have endometrial cancer than women without. When a woman isn’t menstruating on a frequent basis, the lining of the uterus (endometrium) can begin to grow excessively and undergo atypical cell changes resulting in a precancerous condition called endometrial hyperplasia. If left untreated, this can develop into full endometrial cancer. Hormonal birth-control pills are often prescribed to help women with PCOS shed their endometrium more regularly, an important measure for preventing the overgrowth of cells in the uterus.

“If a woman knows from a young age that she may have a more difficult time than her peers maintaining a healthy body weight and reproductive system, than she can make sustainable lifestyle changes early on,” said Dumesic.

Unfortunately, awareness of the condition is not widespread and many physicians do not perform the necessary diagnostic tests or recognize that PCOS has broad and potentially devastating consequences. According to the non-profit support organization, PCOS Challenge, Inc., PCOS awareness and support organizations receive less than 0.1 percent of the government, corporate, foundation, and community funding that other health conditions receive.

Only a small number of researchers receive funding to study PCOS and most of the money goes toward studying the infertility side of the disorder. Nestler says women would benefit if more of the funding went toward researching the metabolic mechanisms of PCOS that underlie the development of diabetes and heart disease.

Dumesic believes the complex metabolic, hypothalamic, pituitary, ovarian, and adrenal interactions that characterize the condition may be to blame for the deficit in PCOS specialists and researchers.

“When any condition crosses disciplines and doesn’t have a full investment in [one of them], it often falls through the cracks. There are elements of reproduction in PCOS, but most reproductive endocrinologists mostly do in-vitro fertilization and are not necessarily interested in metabolism. Medical endocrinologists, who are mostly interested in metabolism, aren’t usually interested in reproduction and ovarian function,” Dumesic said.

For women who don’t receive timely, appropriate care for PCOS in early adolescence, the development of symptoms such as facial-hair growth can become more challenging to treat. Brandy Cramer, 33, a program officer at The Cameron Foundation, from Midlothian, Virginia says her doctors told her she just wasn’t trying hard enough to lose weight and dismissed her when she requested they run blood tests or suggest alternatives to the birth-control pills that gave her intense migraines. Cramer grew facial hair and has only been able to remove 50 percent of it, even after expensive laser hair-removal treatment.

“I had no support or resources to learn how to manage my PCOS. It wasn’t until I was able to connect with other women who had it that I started to feel less isolated and learned how to advocate for myself,” said Cramer.

Gretchen Kubacky, a health psychologist who also has PCOS, says the condition has a significant impact on the mental health of her clients on both a situational and chemical level.

“Often times the cosmetic issues are huge, depending on the severity. When you summarize the typical PCOS patient as someone who is fat, has acne, and male-pattern baldness, that is definitely depressing, but that in and of itself is not enough to cause depression,” she said. “It’s the hormonal imbalances that have a real neurobiological affect on the brain and we have evidence that the excess of androgens in women is definitely linked to depression.”

Sara Eaton, a 30-year-old ballroom dance teacher based in Augusta, Georgia, says PCOS has had a significant impact on her health, body image, and self-confidence since she was diagnosed at age 15.

“It’s a frustrating, difficult, and sometimes heartbreaking thing to deal with,” Eaton said. Eaton’s PCOS has given her male-pattern baldness, acne, obesity, and skin tags. In spite of her challenging symptoms, she dances and works out several times a week. “There aren't many women who look like me who can get on the floor and move like I do, who are comfortable enough in their skin to step into the spotlight and demand that people look at them,” she said.

Until PCOS is better-understood, Eaton says women need to look out for themselves and their fellow “cysters.”

“Don't just trust what the first doctor you see says without doing some research,” she says. “Find another woman with PCOS, go online to some of these support groups. Find a reproductive endocrinologist who knows what they're doing. Talk to other cysters, read the articles, look for doctor recommendations. We have a syndrome that is so complicated and confusing, one of the best ways we can help ourselves is to be proactive and make sure we find the best and most knowledgeable caregivers available to us.”

[olgagarmash]

How can an exercise be considered “the best” movement for fat loss and muscle gain, and also be avoided by many of the world’s smartest trainers?

That’s the case with the traditional back squat. One of the most well-known and timelines exercises, and also one of the most controversial.

dsNo matter how you view the back squat, squatting is an essential movement, regardless of whether you perform it with weight on your back.

Most of the disagreements focus on the safety of the movement. Some people believe that it’s too easy to get hurt doing squats. And, if you’re avoiding them, odds are you’re either worried about the same outcome or already have experienced some injury or pain while performing them.

If you’re not doing some variation of the squat, you’re training plan is most likely flawed.

We like to look at things a different way: if you can’t sit down (which is what squatting is) without hurting yourself, then the worst thing you can do is avoid the movement entirely.

Whether you want to squat with a weight on your back is up to you, but don’t let that stop you from cleaning up little mistakes that are causing pain or limiting your workouts.

If you want to move better, and see better results from your workouts, here are simple ways to ensure you don’t get hurt while doing one of the most fundamental human movements.

Why Do Squats Hurts?

Part of what makes squats great is also what connects them to injuries. Squats are a compound exercise, meaning that many muscles are involved in the movement. Everything from your quads, hamstrings, glutes, back, and even your abs light up when you squat.

While those muscles are all involved, you don’t necessarily want them doing the heavy lifting. And, that’s why a great movement for your lower body can easily turn into something like back pain.

If you want to move pain-free and keep tension on the muscles designed for the movement, you simply need to recognize where you feel “off.”

And, it’s important to recognize that the way you squat is dependent on your body. As we’ve broken down in detail, there’s not even one squat depth that’s universally correct—how low you should go depends on who you are. (Remember, personalization is a vital part of exercising.)

Instead, we’ll help you address any issues you feel when you squat, make it easy to identify why you struggle, and then make the necessary adjustments.

Whether you back squat, front squat, goblet squat, or perform single-leg variations, these tips and cues will ultimately make you better at squatting, identify weaknesses, and help prevent injury and pain.  

The Problem: Weak Grip

When I watch someone squat, the first place I look tends to surprise people. I like to watch the grip and upper back.

Why? Because most people barely take hold of the bar and activate the muscles that are designed to keep your body safe.

Most people, especially when they have a bar on their back, try to spend a lot of time finding a comfortable spot on their upper back. In doing so, they miss a key first step.

The Squat Fix: When you set up for a squat, you want to grip the bar as hard as possible and try to pull your elbows under the bar. If you just drop into a squat, you’ll feel unstable during the movement.

More tension in your hands and upper back create full-body tension. This tension will help you squat down with greater control and protect your spine and lower back. Not to mention, the activation of these muscles will also help you produce more force and lift more weight without getting injured.

The Problem: Leaning Forward

A popular squat cue is to keep your chest up and for a good reason. If you’re bending too much at your hips, it’s very hard to keep tension on the muscle in your lower body.

Falling forward transfers the weight away from your quads and shifts more to your glutes and hamstrings or potentially your lower back.

The Squat Fix: We could say this about every exercise, but start by dropping the weight and ensuring that your body can handle what you’re lifting. With squats especially, your body sends you lots of signals that scream, “This is too much!” Folding in half as you lower and sit down is one of those signs.

Then, work on keeping your elbows pulled down (facing the ground) and your chest up. This will ensure that the torso remains more upright throughout the lift.

You’ll also want to focus on your flexibility and mobility (more on this soon). Tight ankles, hips, and upper back will prevent you from hitting a good squat pattern. And, this will only get worse as the weight increases.

The issue could also be linked to weak core muscles (your abs) or weak quads. Instead of putting a bar on your back, strengthen your knee extension and stability with exercises like step-ups, Bulgarian split squats, and lunges.

The Problem: Poor Ankle Mobility

Ankle mobility is an issue for most because, well, most people don’t work on it. And, our reliance on stabile footwear makes your feet feel comfortable while compensating for the ability to build stronger, more durable, and more mobile ankles.

Losing mobility in your ankles means your shins don’t move forward naturally when you squat. If your shins aren’t moving forward, your movement pattern is altered and it can create unnecessary stress on your knees.

For years, fit pros have loved sharing pics of babies and toddlers squatting to prove how natural it is for humans to squat deep. Instead of focusing on the depth, look at the angle formed by their shins, which is enabled by better ankle mobility.

The Squat Fix: If you’re looking for more depth, a simple fix is placing a 5- or 10-pound plate under your heels and then squatting. The little change will help you sink into your heels when you sit down and achieve a deeper squat. By putting the plate under your heels, you compensate for a lack of ankle mobility.

If you want to fix the problem (which we recommend), try adding ankle mobility drills, which help restore normal ankle movement and improve squat form.

One popular drill requires you to face a wall in a staggered stance with your forward foot about 1-foot away from the wall. Then, try to drive your front knee forward towards the wall as far as you can.

Another simple exercise is to trace the “ABC’s” with your big toe on each foot. Try to “draw” each letter as a way to challenge your ankles with movement in each direction.

The Problem: Collapsing Knees

Next time you squat when holding a weight, have someone take a video or watch your knees in the mirror. How much are your knees (or one knee) caving inwards? A little bit of movement can be OK. But, if one knee looks like it wants to kiss the other (or both knees are making the move), it’s time to fix the issue and prevent a serious injury before it happens.

The Squat Fix: The caving knees (AKA “valgus collapse) could be a technique flaw, mobility issue, or weakness.

The wall squat is a simple way to test if this is an issue (without needing weight). Stand facing a wall with your feet about 6 inches away. Squat as far as you can. You will immediately see if your hips, ankles, and upper back have any mobility issues and you’ll notice how your knees track.

If this is a problem, shift to Goblet squats, making sure you go as deep as possible, while keeping your lats and core braced and forcing your knees out. This will provide dynamic mobilization of your hips.

Warning: this probably won’t be enough to fix the issue. Strengthening your glutes will help you keep your knees out during squats. Glute bridges and barbell hip thrusts will be your primary focus for your glutes, which are your primary hip abductors and will reduce the weakness causing the collapse.

The Problem: Incorrect Breathing

If you are not inhaling (deep breath in) as you move down into the squat and exhaling as you drive up and out of the hole, you’re not taking advantage of intra-abdominal pressure (IUP). This, along with the bracing of your torso, is your natural lifting belt.

The Squat Fix: Before each rep, take a big breath and brace your torso. Then, squat down, pause, and as you come up, exhale forcibly through pursed lips at the most challenging portion of the lift. This tension and bracing will help keep you safe and injury-free.

The Problem: Using a Belt on All Sets

Belts (much like lifting straps) are not a bad thing. But, you need to know how to use them appropriately. They should be there for assistance and not reliance. When squatting, there are a lot of lifters who wear a belt for all their sets. This much dependency on a belt will not help you develop a strong, functional core.

Squat Like a Pro: By putting off wearing a belt until the heavier sets, you’ll be increasing your overall full-body strength and potential for remaining injury-free. As a rule of thumb, you should work up to the point where you don’t put on a belt until you are around 70 percent of your one-rep max (1RM).

READ MORE: 

The Mystery of Squat Form: How Low Should You Go, Really?

Why Weight Machines Are Better Than You Think 

The Tension Weightlifting Technique: How to Make Every Exercise More Effective

via Wealth Health

[fiti-vation]

Hi,I wanted to ask how do you stick to a healthy lifestyle without giving up or saying, aww next time?

Well, I am a varsity athlete so eating healthily and training are a huge part of my lifestyle. As a varsity athlete, you can’t decide not to go to training just because you don’t feel like it. Other teammates and coaches are counting on YOU. And I think that’s what mainly attracted to me to sports whether it is team sports or individual sports. Sports can do so much! Sports teach you discipline and commitment. They challenge you and build character for everything you do in life. Personally, they’ve given me a framework: meeting new people, confidence, self-esteem, discipline, and motivation. All these things I learned, whether I knew I was learning them or not, through sports. The discipline I’ve gotten from sports over the years is the internal mechanism that self-motivates me. It gets me out of bed early in the morning. It gets me to school on time, and it tells me when I need to stay up late to finish work. It drives me. It is essential to success, whether individually or collectively (team sports or individual sports). This is the inner beauty of sports and competition, it can serve us all well as adult. One of my coaches is always saying “when you cultivate self-discipline you can compete effectively in the world. You can set high standards for yourself, overcome intervening obstacles, and attain high goals. Self-discipline will allow you to truly believe in yourself. It is the staunchest ally, the truest friend. It is the key to survival and success”.I gotta admit too that I am a very competitive person, so on those mornings when I am tempted to roll over and fall asleep again, I imagine my racing rivals leaping out of bed and roaring out the front door on a ten-mile workout. The thought so terrifies me that I am generally lacing up my shoelaces within 5 minutes. I’ve always told myself that I If someone wants to become a better athlete, they have to put in the work. If you put in the work the results will come. But don’t get me wrong here, I do firmly believe that your biggest competition will always be yourself! So, I’m always trying to better myself, be the best version of me. I like the person that I am, but I’m in LOVE with the person that I have the potential to be! Self-growth is an ongoing process. Always remember that a comfort zone is a beautiful place, but nothing ever grows there.

 Also, being an athlete has really taught me that a short workout is better than no workout! Every time I don’t feel like working out I repeat this sentence over and over again in my head “a short workout is better than no workout”. Surprisingly enough on days when I don’t feel like working out I sometimes end up doing more than expected. And when you think about it, if you work out 5 times per week for 1 hour you will work out for 20 hours per month which is less than a day, so are you ready to sacrifice one day per month to achieve your goals? The inches you need are everywhere around you: they are in every training, every meal, every minute and second.

MENTAL THOUGHNESS:

If you’ve been following me for years, then you must know that I am a huge advocate of mental discipline. People think that it’s their body that will get the job done, but in reality, it’s your mind. The mind is an incredible tool. If you’re not right mentally you will never perform well physically. Too many people get into physical health without cultivating mental health… Mental Toughness is really what gets you to finish a workout when you don’t feel like it! The body achieves what the mind believes! When it comes to training, I feel 90% is mental and 10% is physical. You are competing against yourself, not against other athletes.

 When I started varsity track I had never trained or competed in such sport before. I was training and competing with people who’d been doing track since they were kid, so I had to work my ass off to be at their level, to demonstrate that I could be as good as them – even better. I remember my first training day like it was yesterday; a coach put me with these three guys for warm up and holy shit they were going miles an hour, I was like I really gotta get my game up. I really had to put my mind into it. The level of someone’s athletic success is in direct proportion to their level of mental toughness. To be mentally tough, you must be willing to do what most athletes don’t do. I believe that a lack of mental toughness is the biggest enemy of athletes. Lacking mental toughness causes athletes to give up, give in, tank the match, and give less.Over the years, I’ve learned to never let the body tell the mind what to do (unless I’m sick or injured). The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired. The body achieves what the mind believes. I think that everything is possible as long as you put your mind to it and you put the work and time into it. I think your mind really controls everything. The mind is the limit. As long as the mind can invasion the fact that you can do something, you can do it.

NUTRITION:

In regard to nutrition as an athlete you can’t really allow yourself to “not care” about what goes into your body because your athletic performance depends on how you fuel your body. That’s another beauty of sport, it really made me learn how to cherish everything about my health and body. Sports have taught me that the human body is a temple! You have to fuel it with natural foods to be well and perform well. The body is amazing, and if you’re not healthy and do not take care of it, it will affect many aspects of your life. The body can heal itself of anything if it is given the tools that it needs and the conditions it requires for natural healing to occur. If we take responsibility for our health, we will develop a desire to accomplish our exercise and fitness goals. The body is your temple. Keep it pure and clean for the soul to reside in. Eating healthier creates healthier thoughts, creates healthier actions, creates a healthier lifestyle.

 An important thing that I’d like to point out here is that eating healthy should never be seen as an obligation, but as something part of our lifestyle. Healthy eating should be something one enjoys! Once I realized that my eating is about my health and getting all the nutrients my body needs and not about losing fat I started buying healthy food not because I am trying to reduce calories but because I am trying to add nutrients. I advocate for delicious food. Eating food for wellness should never sacrifice flavor EVER. Food is our friend, and when we enjoy how food is meant to be enjoyed, whole, pure and unadulterated — food is our best friend. It all starts in the kitchen.

THE HUMAN BODY IS A MASTERPIECE:

The physical organism of man, without question, is the masterpiece of the whole material creation. As my blog motto goes:

FITNESS SHOULD NOT BE A CHORE:

  Too many people view being fit and healthy as an obligation rather than a lifestyle and that is the reason why I believe most people give up on fitness. Fitness is not an end goal. It is not a number on a weighing scale. It is not a dress size. Fitness is a lifestyle. It is a journey. When I really started taking fitness seriously 7 years ago, I really viewed it as something I had to do rather than viewing it as something being part of my life. When you view exercising, or eating healthy as a chore rather than a normality it becomes a burden. I don’t think many people realize how it feels to be strong and healthy. Some people will never understand. People tend to not realize that your body is a reflection of your lifestyle. You will never regret going to the gym, eating clean and working out! Your body is your temple. You do your body good and your body will do you good. For me feeling the strength in my body, seeing muscle definition, veins, being shredded is so beautiful.

EVERYONE HAS HIGHS AND LOWS:

  All that said, between me and you everyone has lows and even athletes. Of course, there are days when I don’t feel like training or eating healthy, but once something becomes part of your life it is so much more easier to stick to it and get back on track when you fall off the wagon. Although, I strongly advocate for a healthier lifestyle, I don’t think someone should become a health freak or fitness junkie (this is very unhealthy).    It’s good to let yourself go from time to time. Once in a while I indulge in pizza, chocolate and ice cream (monthly hehe). As a woman when that time of the month arrives well oh well all hell breaks loose. A woman gotta live 💆🏽‍♀️!! I sure am gonna eat my chocolate when Mother Nature comes knocking on the door, hell naah I’m gon be miserable 😂😭! I will eat my damn chocolate bar and all of it 🍫!  A day or a week of indulgence is not the end of the world if most of the time you take great care of your health and body.  

[yoursforeverhealth]

Health Maintenance With Amino Acid Supplements

No introduction, no promotion, let me just start this article with the best. Yes, I am talking about the best amino acid supplements and the list include:

·        ON amino energy+ electrolytes

·        ON BCAA 1000

·        ON Beta-alanine

·        ON Essential amino energy

·        ON Glutamine caps

·        ON HMB 1000 Caps

·        ON Glutamine powder

These Optimum Nutrition products are taken as the best amino acid supplements all over the globe. They are endowed with high-quality amino acids, vitamins, and minerals, digestive enzymes, all of which are organically sourced. But why do people need amino supplements, what is this craze about the best amino products? Scroll down to know all the answers.

What is Amino Acid

There is a rise in the demand for the best amino acid supplements, which is why it is important to understand amino first.

Speaking biologically, amino acids are defined as building blocks of protein, and hence building blocks of the human body. They are not simply any brick forming a macromolecule (protein) but have individual significance also.

Amino acids are intuitive powerhouses that help in reordering, refolding, and rebuilding muscle tissues, and growing cells in ways that no other nutrient can do. Hence, it is fair to say that amino acids are literally the building blocks of life.

There are 21 amino acids in total. The human body needs all 21 amino acids for building and repairing but in different ratios. Amongst all the 21 amino, the best amino acid supplements include the most essential ones. There are nine essential amino acids. They are called essential because the human body cannot create them on it’s own. These nine essential amino acids are mostly found in high-protein foods like meats, beans, and nuts, and also green vegetables such as spinach, Brussels sprouts, and asparagus. However, not every person can maintain such a balanced amino diet. Hence, they are recommended to switch to amino supplements instead.

Understanding Amino Acid Supplements

Protein is the king of supplements in the medical world. It is important for every age group, gender, and professional. Bodybuilders, athletes, and laymen are all in dire need of protein. But people's protein is just the end result, the foundational element is an amino acid. The best amino acid supplements are therefore equally important as protein supplements.

The amino supplements are manufactured by breaking down protein. They are either made by following enzymatic reactions or by synthesis via certain chemicals. Amino acid supplements are incredibly unique in their own way. They are intelligently used in your body, especially when it comes to fitness.

The best amino acid supplements, as mentioned above, include essential amino (EAAs) which are:

1.     Histidine

2.     Isoleucine

3.     Leucine

4.     Lysine

5.     Methionine

6.     Phenylalanine

7.     Threonine

8.     Tryptophan

9.     Valine

Herein the three amino acids namely leucine, isoleucine, and valine are further categorized as BCAAs, that is, branched-chain amino acids. They are named so because of the branched-chain structure they are made up of. The BCAAs are specifically used by athletes and bodybuilders.

Must Read: How do Amino Acids and Protein work as a supplement?

How Do Amino Acid Supplements Affect The Human Body

The best amino acid supplements have a deep impact on the human body. Amino acids have various roles in the body and give vent to good health, especially the building and maintenance of proteins and muscle tissue. The numerous ways in which amino acid supplements affect humans are:

·        Synthesis of hormones

·        Synthesis of neurotransmitters

·        Regulation of immune function

·        Production and regulation of energy levels

·        Building the structural proteins for connective tissue in joints and skin

·        Absorption of essential minerals

·        Regulation of blood sugar

·        Protection of nerve cells

Amino Acid Supplementation And Weight Management

Of special significance amongst all the benefits of amino acids is weight management. A lot of studies attest to the high potential of the best amino acid supplements in context to supporting muscle development and weight loss. Here is a note on how these molecules fuel greater weight management:

Amino Acid Supplements Boost Performance

An amino acid supplementation helps to boost your performance by making you loose weight effectively. It boosts your exercise performance, which in turn, makes you loose weight. The best amino acid supplements uplift your energy, relieve fatigue, and improve muscle recovery times. It helps to maximize workouts to burn more calories and lose weight. As per a recent study when sixteen athletes took amino acid supplementation they showed improved strength, improved training performance, improved recovery post workouts, and reduced soreness in muscles after a workout.

Increasing The Fat Burn

Next, the best amino acid supplements aid in fat burning. They help to increase the metabolism of burning fat which obviously leads to greater weight loss. For better results take amino acid supplements daily. It shall lead to a decrease in the percentage of body fat in men, especially the ones who are heavily involved in strength training. Herein, a whey amino acid supplement is the best choice.

Promote Muscle Building

The best amino acid supplements furthermore promote muscle building. They have the potential benefit fat burn may be related to muscle growth. The more muscle mass you have, the greater potential you will have for losing fat and burning calories. Muscle tissues, you see, require a lot of energy than fat tissue. Hence to build up muscles, your metabolism must be strong with more potential to burn more calories.

Regular amino acid supplementation can help you with that. It can easily build more muscle and potentially boost weight loss. Herein, again it is recommended to opt for BCAA supplements as it will offer isoleucine, leucine, and valine. Leucine is the most important of them all for the sake of muscle growth.

There is enough evidence depicting that the three amino acids play an important role in muscle building. The BCAAs supplements are the favorite of gym-goers. They aid in the improvement of muscle development by activating certain enzymes post a workout.

These researchers also depict that BCAAs help to maintain muscle mass even when the consumer is on a restrictive diet, which is why experts recommend amino supplements in weight loss programs.

Stimulating Growth Hormone

The best amino acid supplements also stimulate growth hormone STH, elaborated as somatotropin is the most important growth hormone that the body produces mostly at night, during sleep. The STH stimulates the building of protein from amino acids and further oxidation of fat. Hence an increased number of amino acids in the body lead to production of more growth hormones which in turn increases oxidation of fat.

Furthermore, the combination of essential amino acid methionine, and the non-essential amino acids arginine plus glutamine, is very effective in promoting weight loss and stimulating growth hormones. There is enough evidence that confirms how supplementation of amino acid supplements on an empty stomach before bed will increase STH secretion and fat loss.

Blocking Fat Storage with Glutamine

Above all, the best amino acid supplements help in blocking fat storage via glutamine. Glutamine, you see, gets converted into glucose, the sugar that provides the body’s main source of energy. Glutamine does not have any adverse effect on the hormones that stimulate fat storage.

Hence, glutamine can offer energy without pushing the body to store the extra energy as fat. It further reduces cravings for all those foods that tend to make you fat in the first place, specifically unhealthy sugar and alcohol.  

Must-To-Know Advantages Of Amino Acid Supplements

The best amino acid supplements are stacked with stupendous benefits along with weight management. Being the structural unit of protein, amino acids manage tons of human body functions. Here is a list of the A to Z benefits of amino acids:

Guaranteed BCAAs Dosage – Amino acids but naturally contain all the essential amino acids termed as BCAAs. Herein whey protein is the best since it naturally contains BCAAs, and works as a source of high-quality protein.

Improved Muscle Growth– BCAAs, or amino acid supplements, are highly effective for improving muscle growth, which is the primary reason why so many athletes, bodybuilders, and gym enthusiasts take amino supplementation. Amino supplements, you see, offer leucine, which is particularly important for regulating and improving muscle protein synthesis post-exercise. Together, the stress of your workout and a good jolt of leucine will provide your muscles with everything that is essential to growing. It helps you to be better prepared for your next workout.

Increased Endurance– Next benefit of the best amino acid supplements is increased endurance. Amino acids change the way in which your body uses your primary fuel sources such as carbs and fat. A lot of athletes, especially those who depend on short bursts of power like sprints, faces glycogen depletion.  This glycogen depletion is a serious problem. It leads to exhaustion and a sharp drop in performance. In a famous scientific experiment, seven male volunteers were put through a workout that was designed to totally destroy their glycogen supply. Herein, one group was given BCAAs and the other was given a placebo. The glycogen stores in the BCAA group was seen much protected and the volunteers even saw a 17.2 percent increase in the time it took for them to hit the wall.

Greater Fat Burn– Greater fat burn is the most renowned and frequently mentioned perk of amino supplements. You just read above that BCAAs save you from glycogen depletion, but how do they do it? They burn fat, people, they burn fat. So yes all those who are trying to lose some body fat, or the athletes who are training on a low-carb diet should consume BCAA supplements. They make your body easily switch to depending on fat for fuel.

Reduced Fatigue– The best amino acid supplements are also beneficial in reducing fatigue. They have demonstrated the ability to ward off the mental fatigue that often sets after long workouts. The primary reason is the relationship between low BCAAs and tryptophan. Whenever BCAA levels drop, your body will produce more tryptophan which shall then become serotonin in your brain and lead to a feeling of tiredness and mental fatigue.

BCAA supplements can easily prevent this process as it will maintain a surplus of BCAA. 

Increased Mental Focus– Furthermore, by keeping controlling the levels of tryptophan, amino acid supplements improves one’s short term memory as well as processing abilities. Therefore, amino acids are really helpful during competition that too, long lasting competitions.

Muscle Sparing–The harsh truth is that exercise can damage your muscles. If you are indulged in extensive exercise then you will face a quick rupture of your muscles. In order to rebuild these muscles and get stronger, one needs a lot of nutrients. If not treated on time, things can go too far and your muscles actually get broken down and used for fuel. In this context, endurance athletes and those who routinely exercise in a fasted state or are at a caloric deficit are especially at risk. BCAA supplementation is the best solution here. It impeccably protects your muscle fibers from suffering too much damage.

Improved Recovery– Damaged muscles, as mentioned above, need a good dosage of nutrients to rebuild. Amino acids have this commendable ability to increase muscle protein synthesis and guard one’s muscles. As a result, you can recover from your workouts faster, and get back to your routine with less downtime. It is important to note here that it’s during these periods of rest that your fitness level improves. In order to ensure that your muscle recovery is complete and that you are making progress, pair up regular consumption of BCAA supplementation with your exercise.

Reduced Muscle Soreness– Amino acids are a wonderful pack. They not only fasten up muscle recovery but also reduce muscle damage. The enhancement of muscle recovery furthermore has shown to limit the soreness that generally develops post a strenuous workout.

Improved Performance in Sports– The final perk of amino acid supplements is an improvement in sports performance. The amino acid supplements enhance one’s physical and psychological performance that leads to improvement in overall performance. With a proper constituency of amino acids in your body, you will be able to respond better to your workouts. Also, your mind will operate more efficiently during the actual event, which gives you an edge in maintaining focus and making better decisions.

When Should You Take Amino Supplements

The best amino acid supplements are effective when scheduled right. The two most appropriate time to take amino supplements are:

·        Around your workout (pre, intra, post)

·        Alongside low protein meals

Each time has it’s own benefit such as:

Pre Workout Amino Acids:

Consuming your amino acid supplements 30-60 minutes before working out are the most effective time. At this time the amino acids that will enter your body will be utilized for fuel, and shall prevent muscle breakdown.

Intra-Workout Amino Acids:

If you are consuming the best amino acid supplements in between your workouts, which the majority of people do, you get to enjoy a good boost in energy. As a result, it increases your willingness to exercise better.

Post-Workout Amino Acids:

The benefit of taking amino acid supplements post-workout is related to fastening up muscle recovery and increasing overall muscle protein synthesis.

Taking Amino Acids Between Meals: A lot of people opt for amino acid consumption in between meals, which is good for preventing muscle wasting. It also manages insulin levels and growth hormones.