Health Fitness

How To Gain Weight Fast – Muscle Building Diet Tips For The Hardgainer

Ok, so you have low body fat and not much muscle. You want to gain some lean body mass, and you want it NOW.

Well relax tiger. There are no short cuts.

But by AVOIDING all the “get huge in 2 weeks” gimmicks, you’ll save yourself a TON of time and money, and be well on your way to reaching your muscle building goals after a few months.

So we could say that ‘Slow and Steady’ is the REAL shortcut.

Here we’ll look at the three main nutrients your body needs to add muscle: protein, fat, and carbohydrates.

Eat the right amounts of each of these, train hard, and you’ll start to gain that muscle that has eluded you until now.

We’ll see…

How to gain weight fast – Protein

Everyone knows that protein is an important component of muscle fibers. So if you want to gain muscle mass, you DEFINITELY need to eat enough protein.

But you may be surprised at how much you really need.

For weight gainers, most top trainers recommend no more than 1.2 grams of protein per pound of body weight per day.

If you weigh 150 pounds, that would mean around 180 grams of protein per day.

Each gram of protein contains 4 calories.

Fat – More than a pretty word…

Fat is KEY to gaining muscle and overall health. It provides the raw material for the body’s production of anabolic (muscle-building) hormones, aids in the muscle-building process, provides long-lasting energy, and supports joint health, among MANY other benefits.

20-30% of your calories should come from fat.

Each gram of fat contains 9 calories.

Carbs are not the devil

Some diets recommend avoiding carbohydrates. But if you’re training hard (which is EQUALLY important for muscle gain), you’re going to NEED carbs.

Avoid “high glycemic” processed carbs like twinkies and instead focus on slower-burning fuels like oats, brown rice, whole-grain pasta, and quinoa.

Try to eat between 2 and 4 grams of carbohydrates, per pound of body weight, per day.

Each gram of carbohydrate contains 4 calories.

How to Gain Weight Fast – Total Calories

Try to eat about 20 times your body weight in calories. For example, if you weigh 150, try to eat around 3,000 calories per day. Eat at least every 3 hours, in 5 or 6 meals a day.

Keep a diet journal to get a solid idea of ​​what you’re really eating.

Since everyone will respond differently, watch how your body responds to your diet.

If you’re gaining too much fat, cut back 250 calories or so. If you’re not gaining muscle, add another 250 calories. (keep the same fat/protein/carb ratios)

By keeping a journal, you can experiment to see exactly what works best for you.


So now you know that fat, carbs, and of course protein are essential to gaining lean muscle mass.

You know the proper proportions to eat, and you know that keeping a diet diary will help you get more accurate results.

Now all that’s left is for you to eat well, train hard, rest well! You’ll be well on your way to achieving your muscle building goals.

Health Fitness

Nutrisystem Meals vs. Healthy Choice Meals: A Comparison of Calories, Carbohydrates, and Protein

I recently received an email wondering if simply eating healthy foods would be as effective as being on the nutrisystem diet. I only have experience with one of these, but I suspect the answer to this question would be no. The reason for this is that healthy choice foods sometimes contain more calories, carbohydrates, fats, and sugars. I suspect you might have trouble getting into fat burning mode (or ketosis) if you eat too many of these. To help show how this could happen, I’ll compare a nutrisystem meal to a healthy choice meal in the next article.

For the purpose of comparing similar foods, I will use an Italian chicken meal in both plans. First off, I’m going to look at Healthy Choice’s chicken fettuccine alfredo. This meal contains 290 calories, 6 grams of fat, 41 grams of carbohydrates, 16 grams of sugars, and 16 grams of protein. The calorie, fat, carb, and sugar content is higher than I would like for my own goals, but everyone is different.

Now, let’s take a look at Nutrisystem’s Chicken and Pasta in Cacciatore Sauce. This meal has only 130 calories, 2 grams of fat, 18 grams of carbohydrates, 7 grams of sugars, and 10 grams of protein.

What immediately strikes me is that there are 160 more calories, 4 more grams of fat, 23 more carbs, 9 more sugars, and 6 fewer grams of protein in one of these entrees. These surpluses can, in my opinion, make a big difference in the results you see. It’s true that healthy food choices have more protein, but the much higher amount of carbohydrates could work against this. And, the ratio of carbohydrates to protein is more favorable in nutrisystem food.

Also keep in mind that you will be eating three meals and one dessert and one snack on one of these diets. If every meal had this kind of deficit, these numbers would certainly add up. Also, I couldn’t find any healthy option breakfast entrees. So would you be alone here or would you have to use company bread for toast.

That’s not to say that either option is bad. But when you diet, every calorie and every gram of carbs, protein, and sugar matters a lot. One of these lines has quite a bit more than the other and if this were calculated on a week’s worth of meals, it seems to me that the difference could be quite significant, so the results will probably vary as well. This could be especially true if you’re going to be relying on eating fewer carbs and fewer calories in hopes of getting into ketosis so you can burn fat instead of carbs.

Health Fitness

New York Gourmet Burgers: Here to Stay for Years to Come

Burgers are universal. They are loved by people of all nations and reach the level of gourmet art in New York City. Tea new york burgers They’re not just your typical fast food and fast food quick bites. No, New York burgers are real food.

In recent years, New York City has embraced and championed the gourmet burger trend. Far from the typical fast food burgers, gourmet burgers are distinguished by their high-quality meat and their fresh and exotic toppings and fillings.

These burgers have been all the rage for over a decade, and according to an article in QSR magazine, gourmet burgers were first introduced by French chef Daniel Boulud, in the form of the DB burger, which included stuffed sirloin with braised short rib. and foie gras on a parmesan bun.

With the introduction of the DB Burger came an increased demand for gourmet burgers throughout New York.

In a world where the hype dies down after a few years, gourmet burgers persist in New York City. In fact, a recent study by Technomic (a research firm) concluded that more and more people want locally raised, grass-fed, organic, hormone- and antibiotic-free meat in their burgers. The greater inclination towards these healthier meat options in burgers is evident, since in the last two years the number of people who prefer local meat in their burgers has grown by 4%.

In addition, the study also revealed that people are willing to pay more for burgers labeled “premium.” Since these premium burgers contain higher quality meat, customers are open to the idea of ​​spending a few extra bucks to give their body the right nutrition.

It was also revealed that people are no longer as enthusiastic about regular burgers as before and are therefore shifting more towards innovative and healthy options. This increasing demand for higher quality burgers and meat is, in fact, the reason behind the rapid rise of several unique burger joints in New York.

Now that you’re craving these burgers after reading so much about them, let us help you find some of New York’s innovative and inspiring burgers in some famous places.

  • Located at 1street Hail, Gourmet Garden specializes in deliciously juicy burgers, like their signature bacon burger. Other options include their 100% white meat Turkey Burger, the Mexican Burger with cheddar cheese and jalapeños, and many more.
  • From sirloin to salmon and everything in between, Hell’s Kitchen is home to some of the best burgers in New York. Lucky’s Original Burger with 100% Angus beef in Lucky’s Famous Burgers Served with lettuce, tomatoes, gherkins, raw onions, ketchup, and mustard, it is simply divine.
  • For when you’re craving a delicious burger, look no further than Whitman’s we 9he Street. Bluicy Burger, Hound Burger, and Patty Melt Burger are just a few of a number of recommended favorites.
  • Gourmet deli every day on Lexington Ave excels at the freshest homemade burgers. Choose from a wide range of options, including favorites like the Cajun Turkey Burger, California Burger, or BBQ Turkey Burger.
  • the burgers in atomic wings They are famous for their hot, spicy and salty sauces. The wide range of sauces guarantees the satisfaction of each and every palate.

At the end of the day, all we can say for sure is that innovation is the key to success in the burger business. The more innovative, fancy and healthy the burger, the larger the restaurant’s customer base will be. The secret lies in creating a burger familiar enough that people can identify it, but also unique enough that it has an intriguing new twist that grabs attention.

If you want to feast on these delicious burgers but don’t want to move a muscle from the comfort of your couch, don’t worry! All of these restaurants offer online ordering. Browse the menus, choose your favorite meals, place your order, and wait for the buzzer to ring. It’s that easy!

Health Fitness

How to manage high intensity training techniques without overtraining

If there’s one thing that tops the list when it comes to High Intensity Training, it’s the question of maximum progress. Due to the intensity of going to failure and beyond, the body can quickly go into a state of overtraining. You must understand how to manage your progress. This has led me to create hybrid routines that incorporate high intensity, low stress techniques while also incorporating advanced high intensity techniques that are in many cases high stress but super effective in making maximum progress in the shortest amount of time.


Stress is one of the biggest contributors to overtraining because most don’t take into account all the different types of stress the body faces, both good and bad, that affect resilience. Let’s take a moment to understand in a simple way, how the body builds muscle. But first let’s lay down some ground rules…

1- Training must be intense to stimulate muscle growth.

We really don’t know what percentage of intensity is needed to best stimulate muscle growth… is it 80% or 94%… which is it? So 100% is a reasonable starting point because we’re asking the body to adapt to something it’s never done before.

If you do the same thing over and over again, there is no need to change. That’s why you see people in the gym who never change!

2- The training must be brief.

Because we have the ability to increase our strength by 400% or more…yet our recovery ability can only be increased by 50%…we must be very conscious of what is minimally required to stimulate an increase .

Since the body is very intelligent, it is not necessary to stimulate it over and over again with endless sets or one exercise. You only need to do it once. More than is minimally required to stimulate this increase, as the adaptive machinery kicks in, you are detracting from recovery and the overcompensation process, which can only be considered overtraining.

Once established an exercise is all that is required. It’s not how much you do but how you do it.

3- The training must be infrequent to allow the increase.

It’s no secret that after intense training something has been taken away from you. You can feel it when you walk out of the gym when you’re done… if you really trained to fail an intense workout. Don’t confuse volume with intensity. They are opposites.

This is exactly what has happened. When you engage in a high-intensity training workout, you dig a trench in your system’s resilience. This is a good analogy and it will make sense to you.

Since the body recovers as a whole and not by part of the body, which most practitioners don’t realize yet, the rest required before loosening the muscles is based on a two-step process… recovery and overcompensation.

If you return to the gym before you’ve accommodated both processes, you’re disrupting your progress and most likely going into a state of overtraining.

This process can take anywhere from 4-5 days for a beginner… to 7-14 days for an advanced athlete. You must first fill in the trench before you can build on top of it. Once the trench is filled, what remains goes toward building the mountain, or as we say, building muscles.

You have to be at 100% first before you can be at 120% or put another way, until you’ve offset the exhaustive effects of training, you won’t put on any extra muscle. So how do we know when to train?


This is possibly the most important concept you will learn if you are a high intensity training athlete. Here it is in a nutshell… Once you’re feeling 100%, feeling energetic again, and feeling great, then and only then, insert two more days of rest before hitting the gym for your next workout.

The reason for this is simple. You’ve been 100% compensated, but we’re not here to break even, are we? No, we are here to build strength and muscle up to our genetic potential. To do this, we must pay attention and “ride the lightning” without getting burned… which brings me to the next topic and that is…

How to incorporate high-intensity training techniques without tipping the scales with stress, allowing for uninterrupted progress


We hear a lot about hybrids these days.

There are hybrid boats that use engines that are electric, but powered by a diesel generator that allows for a greater reserve of fossil energy while propelling the vessel efficiently and quickly to its destination.

There are hybrid cars that do the same thing and allow for higher mileage without hitting the oil supply as hard as it would if they had monster 500 cubic inch engines under the hood. This is not much different than what we are doing here.

What we are doing here is combining a high-intensity, low-stress technique with infrequent high-intensity, high-stress techniques that allow for longer, more intense contractions in most cases, allowing for more adaptation and progress.

As one gets older and stronger, the body requires a more intense contraction to move from its status quo to a place it hasn’t been. The thing to keep in mind is this… as implied above, the stronger you get, the shorter and shorter your workout should be.

Many athletes, because they don’t understand how to insert these most effective techniques and read their body correctly, generally avoid them because they inevitably overtrain.

There are many types of intensity techniques; Here are a few I like…

forced reps


Omni Contraction



shrinkage holds

Each of these goes beyond failure and because of that… the intensity increases. However, there is a couple that stresses less than the rest.

I’m going to set up an example of how I might proceed using a low-stress, high-stress technique in a 4-set split training routine. We will be using:

1- Pre-exhaustion (under stress): PE is done by starting with an isolation exercise and moving relentlessly directly into a compound exercise, thus pre-exhausting the target muscle with isolation and then using fresh muscle to push the target muscle beyond the point. creating an adaptive response.

2- Contraction Holds (High Tension) – CH targets either the strongest part of the movement and/or the fully contracted muscle. We are going to use both here. It is the intense contraction that is the stimulus for muscle growth.

All sets that are not crunch sets are taken to complete muscular failure. All sets that are contraction hold sets require a workout or two to experiment with the proper weight to safely hold the specified position. It is important to note that in most cases you will be using much more weight than you normally would with a set of repetitions brought to complete muscular failure.

Here it goes…


Chest, Shoulders and Arms

Dumbbell Flyes (before exhaustion) – 6-10 reps

Incline Smith Machine Bench Press – 3-5 reps (no rest between sets)

Smith Machine Seated Press Crunch Hold (one inch below lockout) – 7-10 seconds

(These are performed seated with your back supported with the snap hooks engaged. Do not fully lock out, just lift the pins to allow your shoulders and triceps to contract against the weight.)

Curl Machine Contracted Hold (performed in a fully contracted position) – 7-10 seconds

NOTE: As stated above, holds engaged in this manner employ much more weight than could normally be used for reps, please take the time to move safely in this technique and of course have a good spotter and safety clips on the stand when you do. this is a lot of stress. If you have any questions about your health to perform such exercise, first have it checked by a medical professional.


legacy and back

Leg press – 10 – 20 repetitions

Toe Press (on leg press machine): 5-8 reps with a 10 second contraction in a slumped position at the top between each rep

Barbell Rows: 6-10

Smith Machine Barbell Row Hold – 7-10 seconds

(Place the smith machine pins and the safety at the midpoint between the floor and your waist so the bar sits on them before you begin. Bend over and lift off the pins and hold)


Chest, Shoulders and Arms

Incline Smith Machine Bench Press with Contracted Hold (1 inch from lockout) 7-10 seconds

Dumbbell Lateral Machine – 8-15 reps

Barbell curl – 6-10 reps

Lying Triceps Extension – 6-10 reps


back and legacy

Jumpers (pre-exhaust with) – 6-10 repetitions

Pull downs (palms facing you) – 6-10 repetitions

Sustained leg press (one inch from lockout) 10 – 20 seconds

Stiff-legged or hyperextension deadlift or back machine (i.e. Nautilus) – 10 – 20 reps

As you can see, we’re mixing pre-exhaustion with contracted grips, which would use a lot more weight than you normally would on miss.

So be sure to experiment with jumping jacks and weights. A good example would be if you can incline bench press 200 pounds normally, you can most likely start with 275 or 300 pounds for contract grips, 1 inch from lockout. Also, remember that you don’t lock your elbows; rather, you just remove the bar from the pins and keep it.

It is imperative that when using an example routine similar to the one I have given here (I have tried this exercise routine for the last 2 months with excellent results in both size and strength) that sufficient rest is provided.

I would suggest training once (not the full 4 workouts but one workout) every 5 days to start until you complete all 4 and then start again unless you are extremely advanced. If so, you may need to insert additional rest days (7-10) and/or remove one exercise per workout to reduce it to 3 sets instead of 4.

HERE IS AN EXAMPLE: Eliminate the following exercises:

WO1 – Earrings

WO2 – Barbell Rows

WO3 – Wings

WO4 – Jerseys or Stiff Dead/Hypers

Remember, you are doing nothing but managing stress here. So manage it as you get older and stronger and remember to use the two day rule!

Health Fitness

Too busy to cook and going 100 miles an hour?

I believe in synchronicity, it always shows me what’s next. Earlier today I was listening to the founder of the Omega Institute talk about the “time poverty” we are all experiencing. Too busy to cook, too busy to sit and eat, too busy to sleep, too busy, exhausted, but too tired to sleep. It’s not a great image. Then about an hour later, I was talking to Elissa at Fresh Picks, an organic delivery service in Chicago, and she was saying that some of the biggest problems people have when buying produce is that they end up throwing it away. , “so why buy them?”, then it seems to me that the thought leads to… fast food to the rescue!

I like this concept of “time poverty”, it speaks to a broader concern. Wikipedia says; Poverty is scarcity or general scarcity, or the state of one who lacks a certain amount of material possessions or money. And when it comes to time, we are convinced that we don’t have enough, there is a shortage, a limited supply, and everything we do takes away our limited supply. Leaving most of us feeling exhausted, frustrated, exhausted, convinced that it has to be this way. If most of the people we meet live like us, then what we are doing may seem normal.

But what if we could start to slow down, what if we could create, savor, enjoy? How about taking a break, how would it change your day?

I remember about 12 years ago, I was running a studio, seeing clients, taking care of my house, my animal, and my meals looked like healthy fast food; bars and rice cakes, and I actually thought it was good! Okay, it wasn’t a candy bar or McD’s, but it wasn’t nourishing my body and it was an example of how much I didn’t give much thought to the food I needed, the time I needed, or the options that were available to me. Definitely in the do it mode, not listening or giving myself, or my body, a pause or the space it needed. My way of eating perpetuated my hasty way of living.

When I work with clients, many have never cooked for themselves, many have not in years, or inconsistently, or are confused about all the options out there, are busy, don’t have time to figure it out. This is the unraveling we do together. What and how we eat affects every part of our body, our food, our cells, our blood, tissues, our organs, thoughts… It does matter.

So I invite you to look at a meal and see what you need to make a healthier choice, what could you make for lunch that you’re not currently making? Is there a simple meal that you could prepare that you would like to be a healthy option, that would not take a lot of time if you planned it in advance? What if you had something prepared a day ago that you could take out of the fridge and have for lunch, or a leftover that could be made into breakfast? How differently would you feel about yourself? I challenge you to take one meal/day this week and try it. Let me know what you decided.

If you want to take your food health to the next level, let’s talk. You deserve to give yourself nourishing food for your body and nourishing experiences for everyone to enjoy, this is not a race here :). To your health, joy and prosperity…

Health Fitness

Even celebrities do calorie restriction

The phrase “calorie restriction diet” is a bit of a hard sell. It’s not the most appealing name because the restriction doesn’t sound like fun.

But I see that celebrities are doing caloric restriction. Kym Douglas, the author of The Black Book of Hollywood Secrets, says, “The biggest secret I learned from celebrities is that they don’t eat ‘diet food.’ They do eat, but not a lot.

“I remember sitting down for breakfast with Elizabeth Hurley and being surprised that she ate real bacon with the eggs, not turkey or tofu. So that’s fine. But I’m not eating fake bacon.”

Now, I don’t usually turn to celebrities for inspiration and I hate the size zero mentality that is so ingrained in Hollywood. However, I believe that caloric restriction is the most effective way to lose weight. For fun, I’m going to list some of the items on the A to Z list of Hollywood’s Best Diet Tips:

A FOR THE ASPARAGUS: Celebrities make a living on this because it’s a natural diuretic and eliminates bloating.

B TO BRUSH YOUR TEETH: A nutritionist advised her famous young client that the best way to keep her mother at 15 percent body fat was to use a toothbrush after every meal. And a madness began. Using a toothbrush signals your brain that you are full.

…and BENEFIT: Sprinkle it on your salad or in your coffee because it helps move food through your system faster.

C FOR COOKIE: Celebrities like singer Kelly Clarkson and Jennifer Hudson follow the Cookie Diet. In other words, “they eat a cookie, they skip a meal.” They eat a healthy dinner of several hundred calories and only eat calories or cookies at other meals. They lose weight because it is based on caloric restriction.

…and CINNAMON: Celebrities sprinkle it in their tea because it can supposedly lower cholesterol and blood sugar.

E FOR EPSOM SALTS: The salts draw fluids out of your body. Heidi Klum and other stars wear them before filming and photo shoots.

I FOR ICE LOLLIES: Oprah Winfrey likes frozen fruit bars because they take a long time to eat and also satisfy her sweet tooth.

L FOR LICORICE: Have a piece of licorice or strong breath mint when you’re hungry. Numbs the taste buds.

M FOR MATCHA GREEN TEA: One cup of matcha green tea is equal to 8-10 cups of regular green tea. This increases metabolism and is an appetite suppressant.

P FOR PRUNES: Hollywood Nutritionists suggest including four chopped prunes with the ground beef when cooking a hamburger. It cuts the fat by 40 percent and the plums are flavorless so you won’t even know they’re there.

Q FOR A QUICK SUGAR FIX: A Los Angeles bun shop is particularly popular with Hollywood celebrities. Many of them ask for a small paper cup filled with frosting instead of a large cinnamon roll. That way they satisfy their sweet tooth without eating the calories.

S FOR SUSHI: Jennifer Aniston and Angelina Jolie love sushi. This seaweed is loaded with vitamins, has few calories, and can lower cholesterol.

V FOR VEGANISM: Alicia Silverstone says going vegan is the key to lasting weight loss: “I swear it’s so easy. You don’t have to be in a diet mentality if you eat healthy plant-based foods.”

W FOR WEDGE SHOES: According to Hollywood stylists, the shoe that makes you look thinner. Cameron Diaz, Jessica Simpson, and Gwen Stefani all wear wedges for that reason. Stylists love them for covers as they make the featured actress look taller and slimmer.

That’s only a partial list, but you get the idea. These are tips that even real people like you and me can use. I’m making a mental note to try the frosting tip at some point. However, I think I’ll pass on the wedges.

Health Fitness

The 10 best natural foods to lower cholesterol safely and naturally

Cholesterol in the blood comes from two main sources: the food we eat and what we make. Too high or too low cholesterol levels in the blood can be a very dangerous factor, often leading to a heart attack or stroke. There are many people who take statins to lower cholesterol. However, there are many natural foods you can eat to help lower cholesterol safely and naturally without the use of dangerous statins. You may notice a substantial improvement in your cholesterol level once you start consuming these whole foods on a daily basis.

Here is a list of the top 10 natural foods to help maintain a healthy cholesterol level in the body.

  1. oat bran and brown rice bran are the best foods to lower cholesterol. They are rich in soluble fiber, so they reduce cholesterol levels by binding fats and heavy metals.
  2. blueberries (organic) alone can help lower cholesterol just as effectively as statins. Berries, in general, help prevent the oxidation of bad cholesterol and are super rich in antioxidants.
  3. Fish it is a good source of protein and omega 3 fatty acids, which have been shown to lower LDL cholesterol and increase HDL cholesterol. Omega 3 fatty acids also help reduce triglyceride levels.
  4. Garlic it contains allicin and can have a powerful antioxidant effect. Lowers cholesterol levels and blood pressure.
  5. apples They contain soluble and insoluble fiber. Both types of apple fiber are helpful in lowering cholesterol levels and lowering the risk of hardening of the arteries, stroke, and heart attack. The insoluble fiber from apple works to remove LDL from the body, while the pectin from apple fiber reduces the amount of LDL cholesterol that is produced in the liver.
  6. walnuts they are abundant in fiber, phytonutrients and antioxidants such as vitamin E and selenium. Nuts also contain plant sterols and healthy fats (mono and polyunsaturated).
  7. Beans they are high in soluble fiber; Reduces bad cholesterol and raises good cholesterol. Other foods high in soluble fiber include lentils, peas, and ground flaxseeds.
  8. Foods with Plant Sterols (or stanols) are potent phytosterols found in plant membranes that can block cholesterol absorption. Sterols are found naturally in various types of fruits, vegetables, nuts, seeds, grains, legumes, and vegetable oils.
  9. olive oil It is known to lower LDL, increase HDL, and is rich in antioxidants.
  10. soy protein –Studies show that a total daily intake of 25 grams of soy protein significantly reduces LDL cholesterol levels. Soy is high in polyunsaturated fat, fiber, vitamins, and minerals. Soy products are also a great replacement for animal products.

Last but not least, it’s important to note that cholesterol is found only in animal products, not plant foods. Therefore, eating less animal foods and more vegetables will lower blood cholesterol. If you already have high cholesterol, temporarily switching to a vegetarian diet with fish and fat-free dairy products, such as yogurt, can help bring your levels down quickly.

Health Fitness

How to achieve a better body using exercises at home

After working out for years I have finally developed what I and others think is the perfect body. At 172lbs I am a solid brick. Here you will learn many tips and exercises that you can do for you to gain the perfect body. Below are some suggested exercises that aim to get you out of your chair and into some exercise at home. Although you can buy home exercise equipment, the only items you may need to buy are some dumbbells. Regardless of whether you are using weights or just doing conventional exercises, the body needs a daily workout.

To ensure you get the best possible results, you need to work every muscle in your body, which can be done simply by stretching. The perfect body is in everyone’s opinion different regardless of whether your physique is muscular or thin. Exercising can sharpen both the body and the mind. Both researchers and trainers have found that it is best to stretch before beginning your workout. What this does is loosen up your muscles, allowing them to contract more to burn better, which makes for a better workout. The body can only take so much, which is tested through pain. To limit the pain you must stretch.

How I achieved my perfect body is not with weights but with cardio. I started designing several unique workout routines that have sculpted my body and now I’m ready to share them with others. This workout takes 2 hours of your time to achieve a better body as well as personal physical and mental health.

I started doing 100 pushups a day for 1 week in sets of 10. The next week I did 200 pushups in sets of 15. Then I did 300 pushups in sets of 20. Now! it’s time to get fancy. Now I add a different style in the way that I do my push ups, using a chair, putting my feet on it and doing the push ups, this style is considered an incline push up. This type of pushup builds your upper chest, shoulders, neck, upper and lower back, and also works your arms. This is an effective push-up that I do 200 push-ups in sets of 20.

Some people do crunches, but I prefer crunches. They are more effective and work all the lower abdominal muscles. Crunches are done between push-ups, so allow yourself 2-minute breaks. To perform the perfect crunch, you should lie on your back, raise your legs to chest level, and bring your chin to your knees. After 10 sets of 10, you will feel a burn in your abdomen.

That means you did a great workout. Remember it’s your body, so don’t kid yourself. Next week, just like the pushups, you add 5 more crunches to your workout and with that you add a posing session. Meaning you hold the last crunch after each set for a 10 second count. Feeling arrogant now, huh? Well, don’t look in the mirror yet, champ, we’re just getting started. Now do 20 sit-ups per set and add a waist twist between each sit-up.

Legs are great for training because you can wear them all day. If you go upstairs to get something and then back downstairs, that was a leg workout. A great leg workout that is great is jogging. Maintain a regular breath throughout the exercises, try not to hold your breath, your muscles will need that oxygen. Jogging is a great exercise that is excellent for health. You can condition your legs as well as condition your lungs. I run 2 miles every day except Sunday. It’s great if you have a dog because dogs make great running partners. Sometimes I forget who trains whom. Another great exercise for the legs is calf raises. These can be done on a ladder or steps.

What you do is stand on the edge of the step and reach for the sky standing on your toes. These can also be done between push-up and sit-up sessions. These work the calf and thigh muscles. Start by doing sets of 50, then upgrade to whatever number you feel you need to burn. What is the burn? Well, the burn is an indication of a good workout of the specific area that is burning. Follow these steps and you will have a great body and live a healthier life.

Achieving the perfect body is not easy. You must want and work hard to achieve and maintain the perfect body. Using these exercises is the first step in doing so. It is your body and you must take care of it while you still control it. Improve your training every week and in 3 months you will see an incredible difference everywhere. After 3 months look in the mirror at what you shaped without weights. Now imagine how you can look with the help of dumbbells. Weight lifting is a great way to build your body, but with weights you need to stick to them or the muscle won’t set up properly later in life.

Now that you’re on your way to having the perfect body, how does it feel? I answer that, great. New workout strategies will be posted every week, so stay updated and you’ll have your best body before summer starts. Love your body, love yourself. These exercises are just a few of many, but they will help you firm up, tone up, and stay active. They will allow you to perform your daily tasks more easily. Thanks for your time.

Health Fitness

What do you wear to sleep?

A recent survey of 1,004 Britons interestingly revealed what they wear to sleep, asking how that affects their relationship status. They found that 57% of the people surveyed slept naked and that these people were happy and content in their relationships. Of the rest, some slept in their pajamas, nightdress, T-shirt and shorts. It was found that 40% of Britons slept naked, as did almost half of the 55+ age group.

It led me to consider the factors that affect what we wear to sleep.

In the early days of a relationship, sex, intimacy, and the desire to be close are often a driving force in everything we do. Wearing something to sleep is often seen as unnecessary and intrusive, as the need to be close and enjoy the delicious sensation of skin on skin, body on body beckons.

– But, what about the pregnancy? During pregnancy and after the birth of their baby, many women feel self-conscious about their bodies. They may feel dissatisfied with the shape and size of their body, feel self-conscious about stretch marks or scars. They may feel undesirable, less interested in sex, tired from caring for their baby, exhausted, and cold getting up at night to feed and comfort their child. Wearing a nightgown or pajamas to bed can cover your modesty, as well as being a practical solution to your need to get up quickly when called upon without having to stop to get dressed.

– Modesty can be a factor if someone is involved in a shared house, either with tenants or elderly relatives. There may be concerns about being disturbed or needing to be alert if urgently needed at night. A lock on the bedroom door can be an effective solution, but some people may feel a bit unsafe sleeping naked.

– The disease can influence a person’s comfort when sleeping naked. Feeling sick can make a person want to feel comfortable, safe, protected. They may want to be left alone. Being in bed in your pajamas or nightgown can feel a little more private and less vulnerable.

– Shift workers often have erratic sleep patterns, as they try to sleep at varied times during the day and night. It can help if you create familiar associations with sleep that quickly inspire a warm, cozy, and restful atmosphere when you go to bed. Pajamas, nightgowns, and bed socks can provide those associations and allow them to rest, hopefully falling asleep fairly quickly.

None of the scenarios I’ve described reflect poorly on a person’s relationship status. They simply reveal how life over time presents situations that benefit from flexible and individual approaches. As a relationship evolves from heady drunkenness to the more practical state of kids, mortgages, stress, and work-life balance, a couple may still choose to sleep naked, but if they don’t, it doesn’t mean that there are problems between them.

– However, when there are serious tensions in a relationship and a couple begins to break up, there is often a desire to cover up and not be seen naked. You may feel too exposed and vulnerable to be looked at or touched intimately by someone you feel less close to; It’s too intimate, it’s not right somehow.

– Another factor may be if our partner has unfortunate bedding. They can also influence how we feel about sleeping naked. Eating in bed can be a turn off, just like dirty clothes on the floor or our partner wearing socks to bed. Reading, working in bed, and restless sleep are also things that can irritate a partner over time. Habits that didn’t occur in the early days of a relationship or seemed attractive at first can gradually start to distract us.

But don’t forget that some nightwear can be expensive, sexy and exciting; A beautiful nightgown, the lace teddy can make the wearer feel desirable and attractive to her partner. Wearing something sexy can be part of your sexy bedtime activity. Likewise, sleeping naked can be sensual, intimate, and a beautiful relationship enhancement. Touching skin, snuggling, being close can heal tension and stress. Naked you can enjoy the touch and feel of the cool sheets, move freely, not feel constrained by the bedding. And as Marilyn Monroe said, whatever she wore to sleep was a pretty lovely fragrance.

Health Fitness

Why try a Lifecore CD500 elliptical trainer?

Losing weight and getting in better shape can be a long and difficult road to travel when it comes to your current condition and habits. Taking the time to ensure you have the latest and greatest exercise equipment could certainly level the playing field a bit. One of the machines that you might want to check out would be the Lifecore CD500 elliptical trainer.

You may consider elliptical machines in general as a great purchase for your home gym. They are in a constant state of improvement and with each passing month, more and more factors and features emerge to make the machines themselves even better. One of the companies that is at the forefront of this improvement in these machines is Lifecore.

You may have never heard of this company before, but that’s not exactly a bad thing. While they may be a fairly new company compared to some of the alternatives out there, this is not to sway their smaller product roster. Through the next few paragraphs, you’ll get a better idea about one of their most popular machines, the Lifecore CD500 elliptical.

You should consider the fact that there are several differences between all types of elliptical machines. One of the impressive differences to this particular model is the central transmission that operates the entire machine. This allows you to stand a little straighter, which can allow you to burn more calories. It also allows you to be a little more comfortable, which means you can exercise for a little longer.

If you are looking for a machine that you are considering buying to have some degree of attribution from rating companies and through reviews, then you will enjoy the Lifecore model. You see, there are many companies raving and raving about this product on two fronts: the first is the design of the machine and the second is the ease of use.

You certainly wouldn’t be alone if you said you like to save money. You can do just that by going with a Lifecore. If you buy directly from the company’s website, you should be able to instantly save $150. Not to mention, they often have promotions for reduced prices and free shipping. You just have to be attentive.

The Lifecore CD500 Elliptical Trainer is a revolution for those trying to take a serious stand against the way they look right now. If you want to lose weight, get fit, and tone up, then you’re going to want to find a machine that will help you do it fast. This is that machine.