Category: Health And Fitness

Did You Know You Already Have A Six Pack?

Did you know you already have a six pack?

You already have a six pack.. You just can’t see it!

Your abs are a group of muscles called the rectus abdominus, which are the six muscles that cover the stomach.

Apparently, we’re all born with a six pack and it already exists. Believe it or not, you have a flat stomach right now. It’s just that you can’t see it because it’s covered and concealed under the few or many layers of fat on your body. If you really want to see the lean stomach and expose those deep cuts, you’ve got to burn off the fat sitting on top of it.

Now you might think that 1,000 crunches a day is the key to burning that fat off. Well, it’s NOT! There’s NO such thing as spot reduction! You can’t crunch off the fat covering your abs. So while crunches will certainly train your abs muscles, they will do nothing to the fat sitting on top of those muscles.

The question now is… just how you burn that fat and how to uncover your six pack?

Are you ready for this? Here it goes:

By Lowering your body fat percentage!

Voila! This is all to it. Simply losing some body fat is the super secret key.

And how do you burn body fat?

You create a caloric deficit by eating less calories and burning more calories. This is the only way to strip the fat from your abs by gradually burning it off from your entire body through cardio, diet, and weight-training.

The human body gains and loses fat in a pattern that is predetermined by our genetics and can’t be changed. And it is commonly seen that the fat covering the abs is usually the last to go and the first to come back, which makes getting/keeping abs all the more difficult.

Therefore stay persistent with creating a calorie deficit through a clean diet, resistance training, and cardio regimen and lower your body fat percentage. Once you are lean enough you will see your abs pop out. Directly training the abs a little will make them stronger, better developed and add more definition to the ab muscles (just like what happens to every other muscle group when you train it).

Abs require a lifestyle shift and immense discipline – it’s definitely not a quick fix.

Actually speaking, instead of saying we want to get a six pack, we should say we want to uncover a six pack. Because really, that’s what needs to happen!

Selecting The Right Nutritional Products For Fitness

Strenuous exercise and activities that involve a great deal of physical effort can be very hard on the human body. Nutritional products that contain protein, carbohydrates and other essential nutrients can play an important role in the recovery process. Finding the right product can also ensure that athletes are able to get the most out of their fitness efforts.

Along with physical fitness, nutrition is one of the cornerstones of a healthy lifestyle. Being left with no other option but to eat foods that may be high in sugars, contain too many calories or that conflict with a diet or meal plan care create many problems. Quick and easy access to shakes, snack bars and other products can ensure that athletes are able to get the energy they require without compromising their meal plan or diet.

Products that contain a great deal of protein can be of assistance in assuring that the body is able to repair muscle tissue that may have suffered harm through exertion. Building new muscle mass is a common goal for those who live an active lifestyle or who wish to improve their physical appearance. Providing the body with plenty of protein is not a concern that should be left to chance.

Carbohydrates are another essential nutrient, one that provides the body with an energy source. Loading up on carbohydrates can be of benefit following a long run, trip to the gym or after other strenuous activities. Failing to eat enough carbohydrates after a trip to the gym or track may increase the temptation to eat foods that may be less than healthy. Stocking up on the right nutritional products could make a real difference.

With so many different products, suppliers and choices available, finding and selecting the right options can be a difficult proposition. Having to make due with a limited selection of products and options may lead to issues that many customers would just as soon avoid. Knowing enough to ensure that the best options are able to be found and selected may not be a matter that should be taken lightly, especially for those who are serious about achieving their fitness goals.

Not every product may be suitable for every situation or need. Shakes are ideal for situations where food must be consumed quickly, while snack bars and other similar items can provide greater satisfaction for those who might still be hungry after drinking a shake. Selecting multiple options and stocking up on numerous products ensures that finding the right snack or meal following an activity may be done with greater ease and success.

Conducting a little research into the various products that may be found can allow customers to discover several options that they might not want to miss. Online information can often be found with minimal time and effort and often plays a key role in ensuring that more effective and educated decisions are able to be made. Product information, customer reviews and other insights that may be found online can shed a great deal of light on the options that have the most to offer.

Finding the right post-workout supplement is an important concern for those who take fitness seriously. Lacking a healthy snack or a nutritional product that may offer greater benefit can find many athletes tempted to eat the wrong foods. Learning a a little more about the options, choices and solutions that have the most to offer is always a smart move.

Top Bodybuilding Tips for Beginners

rength and power have been admired for a very long time. Blame it on the Greek mythological characters or Marvel’s superheroes, the fad for sporting a super strong body continues till date.

Back in the days, a robust and muscular body was a requirement for survival and protection; but today it plays an essential role in stirring up self-confidence. Bodybuilding became a trend when movies started featuring hunky and hot men beating up the bad guy. The spread of health awareness has also significantly increased the yearning for a fit and trim body.

From hitting the gym to taking bodybuilding supplements, the process involves lots of steps. Following a particular diet and taking up the right training is crucial in helping you build the perfect body. There are certain factors that beginners need to consider for bodybuilding.

Take a look at the following tips –

Picking a gym – Nowadays you can find several gyms in every nook and corner, but you need to sign up with a gym that offers all the necessary facilities and pieces of equipment for bodybuilding. Make sure that the gym as the following equipment – cardio machines, shoulder and chest machines, back machines, weights, arm machines and benches.

Stick to a full-body workout regime – Never focus on a particular body part. Bodybuilding involves working the entire body. You need to club together stamina building, muscle building and toning exercises into the workout plan.

Take Pre workout Supplements – Pre workout supplements are taken an hour before undergoing bodybuilding training. These bodybuilding supplements nourish the system with sufficient nutrients, which increases the energy and enhances the training. The best pre workout supplements make the training more efficient and deliver results comparatively quicker.

Give preference to free weights – Barbells and dumbbells are the best options for muscle building especially for beginners.

Never over-train and give yourself have plenty of rest – A lot of beginners make the blunder of going over the top with their workouts and end up tiring themselves out completely. Overtraining leads to fatigue, loss of appetite and causes stress. If you experience any of these symptoms, you need to slow down.

Work it right – Over enthusiasm can affect you adversely. Take your time to learn each exercise form and do it in the correct manner. Take baby steps in increasing the sets and weights. This process will prevent injuries and will make the routine more effective.

Clear the junk – Junk food contains lots of empty calories and is not healthy for anyone. Avoid sugary and fried food and also stay clear of intoxicants. To see the desired results you need to follow a nutritious and balanced diet.

Indulge in more protein – Protein helps to build muscles, and it also repairs the worn out tissues. Bodybuilders need to include a lot of plant and animal protein in their diet to build a strong and muscular body. Eggs, fish, chicken, nuts, dairy products and vegetables are popular sources of protein. Homemade protein shakes are also an excellent choice for bodybuilding.

Top Five Supplements for Bodybuilding

When it comes to bodybuilding or building muscles in general, our body is often limited by our nutrition. And regardless of how hard we train, sometimes we just can’t make any progress as we are lacking important nutrients that help us achieve better results. Therefore, people turn to supplements.

Supplements are an amazing way to add valuable nutrients that help us build muscle, recover faster or train harder. They boost the results and push our limits, allowing us to make a significant progress with each training.

And despite the fact that we all have unique bodies and react differently to some supplements, there are 5 essential supplements that every bodybuilder needs.

Whey Protein

Whey protein is a fast-digesting milk protein that helps deliver essential amino acids to the skeletal muscle. It is a foundation for muscle gains and the most frequently used supplement.

Whey is quickly shuttled into the muscles where it exerts its strong anabolic effects. Therefore, it is often used as a pre-workout and post-workout meal to increase protein synthesis and improve muscle restoration and recovery. Whether your goal is to drop body fat or build lean mass, adding a whey protein can speed both the loss and the gain process.

It can help with:

Recovery – After the intense workout your body desperately looks for protein to repair itself. If taken immediately after the workout, whey helps trigger rapid muscle recovery and builds strong and lean muscles.

Appetite Suppressant – Whey protein shake can be even used as a meal replacement or a healthy snack that will increase body’s protein levels and reduce daily calorie intake.

Amino Acids – Whey protein contains essential amino acids needed for protein synthesis.

Recommended daily dosage: 20-30g

Creatine

Creatine is the second most used supplement and for a good reason – it is a naturally occurring substance that promotes increased muscle cell volume, lean body mass, post-workout recovery and increased muscle performance.

Naturally produces in liver, pancreas and kidneys, creatine is primarily found around skeletal muscle tissue (95%), where it is transformed into creatine phosphate from which the energy molecule ATP is produced.

Creatine increases energy and strength, allowing harder workouts and better performance, which cause muscles to become bigger and stronger.

The creatine level naturally found in our body is sufficient for ongoing cellular function and is definitely not enough to cause massive muscle growth. Therefore, people opt for creatine supplementation to reap its full benefits.

Recommended daily dosage: 5-10g

Branched Amino Acid (BCAA)

Branched-Chain Amino Acid, also known as BCAA, is another amazing supplement that bodybuilders use to improve their workout results. Protein consists of 20 amino acids, and only 3 of them are referred to as BCAAs: valine, isoleucine and leucine. They help regulate protein metabolism and stimulate protein synthesis.

BCAAs have a similar function as protein – they drive nutrients into the muscle tissue and help muscles recover faster. They also serve as an energy source during workouts, so taking BCAAs as a supplement can replace the nutrients lost during intense exercises. They also improve metabolic recovery and reduce pain caused by muscle fatigue.

Recommended daily dosage: 3-5 grams upon waking and 3-5 grams before and after the workout

Glutamine

Glutamine is the number one supplement for a speedy recovery and therefore essential for every serious bodybuilder. It slows down muscle-tissue breakdown during intensive workout which elevate endurance and improves strength. It allows bodybuilders to lift heavier weights for a longer period of time and train harder, which cause the production of greater lean muscles.

Glutamine also helps preserve the muscle tissue, which helps burn additional fat, while slowing down the muscle loss. It also improves the immune system by placing stress on the entire body instead of just the muscle and quickly restores the health of the muscle tissue, which ensures rapid recovery of the whole body.

Recommended daily dosage: 5 grams upon waking, 5 grams after the workout and 5 grams before bed

Beta-Alanine

Beta-Alanine (BA) is a naturally occurring amino acid that increase intramuscular levels of Carnosine by 60% in less than a month. During high-intensity workout the body accumulates large amounts of hydrogen, which cause our pH to drop and we become more acidic. This lactic acid can decrease muscle performance, cause severe fatigue and shut down the nerve drive (causing muscle failure).

By taking Beta-Alanine supplements, bodybuilders maintain an increased level of Carnosine and delay the accumulation of hydrogen and all its side effects. BA also elevates endurance, delays fatigue, improves force output and repeated sprint ability and works great with creatine.

Recommended daily dosage: 2-6 grams per day, taken in smaller doses throughout the day

Best Nutritional Supplements For Weight Loss

Even without trying to lose weight, there’s no question any more about the importance/necessity for taking food grade vitamin/mineral supplements. The fact is the foods we’re supposed to be getting all our nutrients from are not anywhere near the same as what they used to be 30 years ago. Gmo foods, over-farmed soils and pesticides are creating produce with much less usable nutrients than what we used to be able to rely on for our vitamins. There are numerous fruits and vegetables that develop the majority of their vitamin/mineral content during the last 7-10 days of vine ripening. Unfortunately, unless you live on a farm and eat directly out of the garden, you get your produce from the super market. In order for fruits and vegetables to be fresh and last long enough for you to buy them from the store, they have to be picked well before this time. This means much of the produce we buy from grocery stores have finished their ripening process in dark crates or under fluorescent lights and never fully develop their full nutrient profile. Considering all of this, even if you are getting all 5 servings of fruits and vegetables every day, you should still take some kind of vitamin/mineral supplement to fill in the gaps your food may not be providing.

On a reduced calorie diet, the need for nutritional supplements is even greater. If your weight loss diet is properly balanced and correctly planned (which most are not), food is taken in smaller quantities while the exercise demand is considerably higher. As compared with normal (non-dieting) eating, a good weight loss nutritional program should contain much more vegetables as they are less calorie dense, cleanse the body and are supposed to provide the proper nutrients needed. While the greater volume of these foods should make up for vitamin deficient foods, the greater demand from increased exercise will cause the body to require more. Do not choose vitamin/mineral supplements based on price and go with the cheapest you find as these may not be the best for you. Do your research before buying and look for vitamin supplements that will be the most absorbable rather than affordable. The most absorbable vitamin supplements are colloidal (liquid) and/or as close to food sources as possible (minimal processing).

As important as good quality, absorbable multi-vitamin/mineral supplements are to your health, these products should be the baseline of every nutritional supplement program. They will not however make a noticeable difference in weight loss if they are the only supplements you’re taking. There are many other products designed specifically to help you lose weight and build healthy muscle. Like a good multi-vitamin, these must also be carefully chosen so you can get the best results possible for the cheapest price. When used correctly at the right times and for the right reasons, there are many nutritional supplements currently for sale that can help you achieve new levels of fitness and health very quickly no matter what your age is. When shopping, the number of different supplements available will keep your mind spinning; this market is huge and there are many good companies offering an astounding number of great products. However there is also an equally large number of ineffective junk products as well if you’re not careful. For simplicity reasons, you can categorize most weight loss nutritional supplements into three groups; macronutrient replacement, fat burners/energy pills and performance based products.

Macronutrient replacement type supplements are available as protein drinks and meal replacement powders. The goal of these nutritional supplements is to support your diet with more macronutrients such as proteins, carbohydrates and healthy fats. Meal replacement powders are a cheap and easy way to get excellent nutrition on the go in a very convenient way, a drink you can mix up and get down quickly on the go. These products make dieting much easier and tastier! Whey protein drinks and meal replacement powders are sweet, tasty, come in lots of interesting, delicious flavors and are excellent for satisfying the sweet tooth cravings everyone struggles with on a diet. For weight loss, protein drinks and meal replacement powders make it easier to get all the protein you need every day to keep you from losing muscle. When taken directly after a muscle building or strenuous workout, liquid protein drinks are the fastest and best way to get the nutrition you need for both growth and recovery.

If you’re not a breakfast eater, a tasty meal replacement protein drink can be easy to get down and an excellent way to get a good shot of vitamins with balanced, easy to absorb nutrition to start your day. These supplements are not expensive, especially when you consider they are replacing food, however cost-wise it equals out to about the same. Macronutrient replacement supplements can also be found as pocket sized, protein bars that are also very convenient. While these products are popular, they are harder to digest and will not absorb as quickly as liquid drinks. It can also be a struggle to find a protein meal replacement bar that’s tasty enough to want to eat it more than once. Compared to the flavor and ease of liquid protein meal replacement drinks, the bars are merely a back-up for most dieters.

Perhaps one of the most important supplements for weight loss are the fat burners. These are pills and/or powdered drink mixes designed specifically to help speed up your metabolism and target fat burning. They do work well however should be used in conjunction with rigorous exercise; in fact most of these products work best when taken directly before. Fat burner type supplements are also great for adding energy to your day. These products often have caffeine or natural substances such as herbs that cause a stimulatory effect. While macronutrient replacement supplements are deemed very safe for most people, fat burners should be looked at a little closer if you have a history of certain health conditions such as heart problems, etc. If you are prone to certain conditions that are sensitive to stimulants, you would be well advised to consult your medical doctor before taking a fat burner supplement. On that note, beware of asking any medical doctor about nutritional supplements, exercise or nutrition advice if they are not an athlete themselves. Overall, fat burners are helpful for weight loss, but very secondary to how much exercise you do and how good your nutrition is. If you’re hardly exercising and your diet is not dialed in for weight loss, fat burners will not do much for you. If your program is good and you’re exercising hard and regularly, fat burners can make a great difference.

Besides meal replacement powders and protein drinks the next most usable nutritional supplements are performance based. These products are powdered drink mixes to aid in your workouts. Performance supplements include pre-workout energy drinks that give you more energy for your training but also contain ingredients to help with other aspects. For example, some pre-workout drinks also help your muscles get a better pump and help them expand larger to make you bigger. Some pre-workout supplements are combined with fat burners and also ingredients for long term energy used best for endurance sports. Performance supplements also include drinks designed to be consumed during and after your workout. Intra-workout supplements are great for supplying your muscles with nutrients and amino acids while you train. These not only improve performance during the workout but also help you recover faster for the next set. Post-workout drinks are designed primarily to aid recovery and are perhaps the most valuable of all. These products are best consumed directly after training or right before bed and greatly aid the body in recovering faster and more completely.

12 Natural Herbal Supplements That Can Help the Body

raditional Chinese Medicines are popular today because people want an all-natural approach to treating their ailments. These are supplements that have been used for centuries with a lot of success. Each can be very helpful to you, especially if you are a chronic sufferer that has not found any relief anyplace else, this could be a great solution for your problems.

1. Ginger

Ginger is popular for being a treatment for indigestion, nausea, diarrhea, menstrual cramps, and flu-symptoms, just to name a few things that this can be used to help. This is a popular suggestion today for people to help treat nausea and may even help prevent heart disease, cancer, and a supplement for arthritis.

2. Ginkgo Biloba

This is a supplement that you are probably familiar with these days, as it seems to be a top ingredient in many all-natural supplements on the market. It can be associated with helping a variety conditions such as memory loss, dementia, and anxiety.

3. Ginseng

Ginseng is another well-known supplement on today’s market. This is popular as an immune boosting supplement and has been added to some drinks available on the market.

4. Goji Berry

This is really a rising star in the market today of supplements. It has shown some promise in helping conditions such as inflammatory diseases and cardiovascular diseases, as well as helping against vision-related issues. It also has properties that could prevent cancer and having neuroprotective properties.

5. Thunder God Vine

When used properly, this plant can help with arthritis, reduce joint swelling, and relieve pain. It can have some nasty side effects if it was used improperly.

6. Sweet Wormwood

According to Traditional Chinese Medicine, sweet wormwood has been believed to help treat symptoms like fever, dizziness, headaches, and other issues. It can also be used to help treat malaria.

7. Danshen

Also known as salvia miltiorrhiza, this supplement is a popular choice for helping you for your circulatory and heart health. It is a popular choice in China for this purpose.

8. Ziziphus Jujuba

There have been a couple of different uses for this fruit in Traditional Chinese Medicine. It can help to aid digestion as well as being a painkiller or sedative. It can help with anxiety, with some studies showing it is just as effective as some anti-anxiety medicines on the market.

9. Chinese Hawthorn

This is a berry that can be used to help with your heart health. It can also help to help control lipid levels.

10. White Mulberry

This fruit has been shown to have anti-diabetic properties because it can reduce the level of blood sugar levels. It can also benefit heart health and has inflammatory properties.

11. Chinese Skullcap

This supplement has shown promise in helping with cardiovascular and cognitive health. It can also help with longevity and has flavonoid compounds.

12. Jatamansi

This supplement has shown some promise in preventing, convulsions and epilepsy. There are still studies being performed on this medicine to show how effective it really is.

How To Choose The Right Bodybuilding Supplements

Bodybuilding supplements have proved to be a boon for all those who find it extremely hard to put on a considerable amount of body weight. It is not just limited to people who wish to have pumped up body muscles but is even helpful for those who are facing a rapid weight loss.

However, as you step into any health store to buy bodybuilding supplements, you find yourself surrounded by confusion amidst the wide range of products. It is pretty normal, but the real task is to figure out the best body supplements for your body needs.

For someone who encounters unexplained and rapid weight loss, getting the perfect supplements is very important. Choosing the right bodybuilding supplements has various benefits, they act as a tool to boost your muscle growth. Not just this, these supplements even aid in proper muscle growth and provided better recovery.

How can weight-gainer be of help?

For rapid weight loss, weight gainer is the best solution. It is a nutritional supplement which is rich in a high amount of carbohydrates, lesser protein, and a fine balance of amino acids and vitamins. Weight gainers give a rapid increase in weight while also boosting the muscle mass along with some strength increase. Carbohydrates give you the needed energy as well as the calories for effective weight gain.

For beginners, who are new to the world of bodybuilding supplements, and often find themselves dealing with rapid weight loss, the weight gainer comes in very handy. It is highly effective and brings out desired results in a relatively lesser time.

Along with weight gainer, you can even choose for other supplements but for the same you should know which one will suit your body the most.

Choosing The Right Bodybuilding Supplement:

When looking for supplements, you should be mindful about the following ingredients.

1. Protein: Supplements rich in protein are full of amino acids that act as the building block for muscles. If you face rapid weight loss, then you should consider including a supplement that has more of protein. You can take them as shakes or protein bars if you don’t wish to go for the pills.

2. Creatine: This is another vital ingredient that should be there in your supplement. Creatine aids in increasing the muscle mass by causing a decrease in the muscle exhaustion. It even aids in boosting ATP, a form of energy that lets you put on weight quicker.

3. Micro-nutrient: It is more about the vitamins and minerals, and you normally don’t get the needed amount from your everyday diet. For getting the adequate amount of micro-nutrients, you will have to eat more food, and that is not a healthy approach. A simpler and easier way is to intake supplements rich in micro-nutrients.

4. Casein: Next in the list is casein which happens to be a type of protein which is generally found in milk. It is set apart by very measured absorption. It even aids in hunger control, as this protein type takes 8-10 hours to get digested by your body.

Aerobic Exercise: The True Fountain of Youth

The proverbial fountain of youth can’t be found in a fountain. It’s not hidden in a bottle of expensive face cream or skin serum. It’s not about going ‘under the knife’ for plastic surgery.

But it is out there. It’s in our city parks, on the bicycle paths. It’s in our neighborhoods, on the sidewalks. It’s in our neighborhood fitness centers or community pool. It’s in the tennis courts, athletic fields, and even on our televisions, with the help of DVD players.

Most importantly, the fountain of youth is within ourselves. All we have to do is get up off the couch and start moving. Exercise is the fountain that we can drink from, to keep ourselves young, internally and externally.

Research has shown that exercise is good for our bodies, in so many ways. It’s just as important for our brains. Our physical health and mental health are connected and support each other. What we do to, one affects the other.

Aerobic, also known as ‘cardio’ exercise is one of the options for enhancing our bodies and our minds. According to researchers, it’s one of the best exercise choices we can make for ourselves.

Aerobic Exercise as the Fountain of Youth

Risk factors for cardiovascular disease, which can lead to a shortened life span, include obesity, a sedentary lifestyle, high blood pressure, and high cholesterol levels and insulin resistance. Research has shown that aerobic exercise can reduce these risk factors in several ways.

• Regular aerobic exercise strengthens our heart and helps it pump blood more efficiently. Our muscles take more oxygen from the blood, which in turn, makes the muscles more fit.

• Regular aerobic exercise, along with eating a healthier diet, helps us lose excess weight. It also reduces our blood pressure and lowers our resting heart rate. Regular aerobic exercise can help reduce our total and ‘bad’ (LDL) cholesterol levels, and conversely, increase the ‘good’ (HDL) cholesterol. It helps manage those of us with diabetes, by improving glucose levels in the blood.

• Regular aerobic exercise increases our endurance and makes us feel stronger. By protecting our immune system, it helps us ward off minor illnesses. It helps control chronic conditions such as diabetes and high blood pressure.

• Finally, regular aerobic exercise increases our overall functional fitness, which leads to a stronger old age. Functional fitness means more mobility, less risk of falling, and more basic body strength.

It’s not only our body that benefits from aerobic exercise. Aerobics leads to enhanced brain function, as well. As our hearts and blood vessels become stronger and more efficient, so does our brain. More oxygen is pumped to our brain and increases the release of certain hormones that help grow brain cells and create more neural connections. Research also shows that aerobic exercise can increase our hippocampus; the part of our brain that plays a major role in our memory and learning functions.

Aerobic exercise also improves our mental health by boosting our mood and lowering stress levels. It can improve sleep quality and reduce anxiety. It creates a confidence in our ability to deal with life stressors as they appear. All these benefits lead to better brain functioning.

Achieving longevity in our lives is not simply about living longer. It’s also about living better, healthier, and stronger. A regular exercise program, particularly aerobics, can lead to that fountain of youth by providing us with a variety of health and wellness benefits for both body and brain.

Cardio – Five Ways To Lose Fat Quickly and Efficiently

The wellness industry has become big business. There are all kinds of supplements and remedies being advertised as miracle weight-loss drugs. The truth is none of the weight lost this way is sustainable. Gaining weight is based on a few factors. Lifestyle, diet, and genetics. Perform an honest assessment in these three areas to determine where adjustments need to be made in order to lose weight. Increased metabolism is something you are born with, but if you live a sedentary lifestyle and have a poor diet, you will eventually gain weight. Living an active lifestyle can sometimes lead to a poor diet which can affect the rate of weight gain or loss. Dieting alone may allow you to shed a few pounds but if their isn’t a lifestyle change, those pounds may come creeping back.

Being careful about the fuel we feed our body makes a huge difference in how quickly we reach our weight-loss goals. In addition to changing what we eat, a disciplined work out routine is necessary. The three C’s of losing weight are cardio, calories and consistency. Doing cardio will help burn fat while counting calories makes sure we do not consume more than we burn off. With anything in life, consistency is the key to success. Burn the fat before starting weight training program, you will build muscle under the fat. Being consistent in your work out and dietary adjustment will guarantee the results your want to see.

The human body is an amazing machine. It picks up on routines and adjusts accordingly. This process is called muscle memory. Being consistent in doing cardio is necessary but we have to remember not to get caught up in exercise routines. For example: running on the treadmill for 30 minutes everyday at 5 mile per hour may only work for one month or so. After a month, your body will adjust to this routine and you will burn fewer calories. Try increasing the time you are running or increasing the speed.

Five Things to Speed Up Your Fat Loss

1. Running is good for you, but not every day.

Running every day is hard on your joints whether it is outside, on pavement, or on a treadmill. Mix up your cardio routine with other cardio exercises.

2. Interval training is good for you.

On the treadmill, elliptical or bicycle, alternate high intensity with low intensity in one minute intervals. As your endurance improves, increase the intensity.

3. Shake things up with incorporating Cardio Blasts into your routine.

Running in place, jumping jacks, jump rope, burpees are all good cardio blast exercises. Blasting for 15 minutes is just as effective as 30 minutes on the treadmill.

4. Add one aerobics class per week

One hour of Zumba can burn 500-1000 calories and Zumba is fun. It gives you a change of scenery as well. We don’t want to get bored with our work out routine.

5. Don’t forget to stretch.

Stretching is just as important as the workout itself. It prevents injury and increase your athletic abilities. Sports injuries can really stifle your routine because you will have to slow down to recover. An ounce of prevention is worth a ton of cure.

When trying to shed pounds, start with the three C’s: cardio, calories, and consistency. Shed the fat with cardio before diving into weight training. Mix up your cardio routine and remember to stretch.

Natural Techniques For Improving Cardiovascular Health

nderstanding the cardiovascular system is relatively simple, thanks to it being a self-explanatory term! It can be easily dissected into its conjugating terms – cardio and vascular.

“Cardio” is the root word of cardiac and “vascular” is the adjective form of vessels. They refer to heart and blood vessels respectively, which are the primary constituents of the cardiovascular system. This system functions by transporting blood to the multitudinous cells of the body. Thus naturally, cardiovascular health refers to the healthy coordination of heart, blood vessels and blood.

It is the heart that initiates the cardiovascular performance by pumping blood. This pumped blood contains all the required oxygen, nutrients, hormones and WBCs that are to be conveyed to their respective destinations. This blood circulates through blood vessels, which serve as a medium for blood flow.

Thus, it is evident that cardiovascular health signifies an effortless blood flow. The route of blood is directed from heart toward organs, and reverse. Naturally, cardiovascular dysfunction causes cardiovascular diseases (CVDs). Any disease related to heart or blood vessels is referred to as a CVD.

However, following a healthy lifestyle can prevent them. Proper measures, if taken, preserves cardiovascular health. There are plentiful natural techniques to prevent cardiovascular diseases.

Healthy Food

Diets low in triglycerides and cholesterol are advised for cardiovascular health. Healthy food is generally low in substances causing excessive fat deposition in arteries. Fats cause gradual thickening of artery walls, a condition known as atherosclerosis. Thickened arteries inhibit blood from reaching the heart. This unavoidably causes heart diseases such as high blood pressure, coronary heart disease, heart attack, congestive cardiac failure, etc.

Light Exercise

Exercise and cardiovascular health share an age-old relationship. If a healthy diet is not feasible, exercising is a viable alternative. Where healthy food nips fat in the bud, exercises burn the already-consumed fat. This is another strategy to prevent atherosclerosis. As fats get burnt, they are unable to accumulate in artery walls, thus reducing risks of cardiovascular diseases.

Tobacco smoking

Tobacco is the arch-rival of cardiovascular health. Smoking and junk food affect the heart in a similar manner. Atheroma is similar to atherosclerosis, except that it is an amalgamation of degenerative materials. Accumulation of this lipid mass causes heart diseases like angina, heart attack or stroke. Smoking also causes carbon monoxide to accumulate in blood, thus lowering its oxygen content. Further, nicotine stimulates adrenaline formation, which is an elevator for blood pressure.

Psychological Stress

Other than nicotine, even stress triggers adrenaline production. This accelerates breath, heart rate and blood pressure, all of which are pioneers of cardiovascular diseases. Stress may also influence people to take up smoking, boozing or overeating, which equally affects cardiovascular health.

Natural techniques are undoubtedly the best methods for cardiovascular health. If they could be practiced religiously, cardiovascular diseases would be perpetually eradicated. But unfortunately, this is only fundamentally possible. Since these natural health solutions cannot be practiced routinely, health supplements are the most constructive choice.

Natural cardiovascular health supplements provide adequate nourishment required for cardiovascular health. Grape seed extract and resveratrol are the best heart health solutions. Grape seed extract enhances blood circulation and prevents high cholesterol. On the other hand, resveratrol prevents risks of heart diseases by expanding blood vessels.