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.

What’s the Best Exercise to Lose Weight? Useful Tips to Lose Weight

If someone told you right now what the absolute best exercise to lose weight was,… would you do it? You might when you read this article.

The best exercise to lose weight is: “just any exercise,” says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La.

Two main reasons that stop people from losing weight with exercise are either boredom or injury. The truth is that weight loss is about using more calories than u get in (in other words, burning more calories than you eat). So, they say, while running at an 8-minute-mile pace might be a great calorie burner, if you’re not going to do it, it’s not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike.

Strength training itself will not lead to an appreciable amount of weight loss because it just doesn’t burn enough calories. To lose calories you must do a lot of cardio (aerobic) exercise. But what about all that talk that more muscle mass equates to more calories burned, even when you’re at rest? This is just a myth, It will never happen. The only successful studies to show a significant calorie burn following a weight-lifting workout (after burn) were done with serious professional lifters, working out for 60 to 90 minutes at a time and lifting as much as they could on every set. In fact, gaining one pound of muscle will help you burn 5 to 10 extra calories a day. You could do that by chewing gum, so it is not worth it to do weight training if your goal is to lose weight. That’s not to say that strength training is not important for the overall health of your body. But when it comes to burning the most calories, go for cardiovascular exercise. And vary the intensity. Do aerobic base-building workouts, where you alternate between moderate and higher intensity, either within the same workout or on alternate days.

Doing a range of different activities during your workouts is also a good way. Not only does this help you keep from getting bored, it’s better for your body. Doing different activities targets different muscle groups. You’re also less likely to develop an injury, since doing the same thing day after day creates wear patterns on your joints.

Get creative, for example, if you’re a golfer, ditch the cart and walk with your clubs. You’ll do what you love and burn more calories doing it.

Aerobics for Effective Weight Loss

According to a US study conducted recently, aerobics is the best solution for losing weight as it burns the excess calories. This is why aerobics remains one of the most popular ways to lose weight ever. Aerobic exercises not only help lose weight but also have long term health benefits. Also, aerobics can be fun and really enjoyable.

There are various kinds of aerobic routines, ranging from the step aerobics routine in which a raised platform is used to perform various exercises to the water aerobics in which movements are done in chest high warm water. Aerobics also include active sports like swimming, basketball, tennis, soccer etc.

Are you thinking of losing weight? Do you want to shed those extra pounds?

Here’s why you should go for aerobics:

  • Burning Calories and Losing Weight:

It is a known fact that aerobic or cardio exercises help you maintain your weight. The excess energy required to perform aerobic or cardiovascular exercises is obtained from the calories that you get from consuming food and beverages. As a result, your metabolic rate is increased and high amounts of calories are burnt. Losing weight without any medical procedure requires you to burn more calories than you can consume. Along with reducing body fat, aerobics also reduces blood pressure.

  • Aerobics Help You Overcome The Sudden Cravings For Eating

Another reason why aerobics is such popular and effective in reducing weight is that it helps you overcome the erratic hunger pangs. This happens due to the increase in your leptin level which suppresses your desire to eat a lot. Leptin is a protein that balances appetite and metabolism thus regulating energy intake and expenditure.

Here are some statistics that would make the picture clear. An hour long low-impact routine can burn up to 545 calories and a more vigorous one can burn from 511 to 763 calories. Brisk walking for an hour can burn around 414 calories whereas running can help you burn up to 1,472 calories.

However, it must be kept in mind that if your aerobics exercise routine is not regular you might not be able to lose weight as desired. Also, if you consume enough extra calories to meet your increased energy needs you will fail to lose weight.

It is advisable to exercise at least three times a week for 20-30 minutes at a time in order to benefit from your aerobic exercises. Reduce intake of high fat food, sugary food and alcohol to avoid extra calorie intake.

Other benefits of aerobics are:

  • Releases the natural pain killers of your body.
  • Enhances immune system.
  • Increases agility and is also considered to increase your IQ.
  • Improves muscle strength.
  • Improves balance and coordination.
  • Reduces stress, thus resulting in better sleep patterns and no depression.

Aerobic exercises are certainly extremely beneficial not only for healthy weight loss but also for your overall well-being.