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Top anti-aging foods and supplements

by shedboy71

There are very specific foods that are known to boost and nurture the production of collagen, as well as regenerate cells that help increase elasticity, making your skin look smooth and youthful.


Better yet, these foods and supplements go beyond simply reversing the effects of aging and improving the look and feel of your skin. They will also boost energy levels, improve your memory and focus and in many cases, they’ll even help you fight off disease!

Are you ready to get on the path towards looking and feeling younger than you have in years?

Let’s begin!

Forever Young

There may not be such a thing as a foundation of youth, but the foods and supplements featured in this chapter will quickly help you get on the path towards looking and feeling younger.

If we are what we eat, it’s time to take a serious look at your diet and the type of foods you’ve been consuming that may contribute to lack of energy, brain fog, wrinkles and bad skin.

Instead of processed foods that leave your skin dry and wrinkled, stock up on these expert-recommended ingredients next time you’re out grocery shopping and begin the transformation!

Sesame Seeds
Surprising? It shouldn’t be. Sesame seeds are high in calcium and rich in many other minerals including magnesium, iron and fiber – all of which support healthy bones.

Pineapples
Pineapple includes a powerful mineral called manganese which activates the prolidase enzyme, which helps with the formation and increased production of collagen.

Why does collagen matter so much?

An added boost of collagen production (that’s created by the amino acid proline that comes from pineapple) will give you an immediate improvement in skin strength and elasticity which will make you look youthful and toned.

Dark Chocolate
Not only is dark chocolate loaded with anti-aging benefits, but it’s great as a replacement for sugary cravings if you’re trying to cut carbs and lose weight. Dark chocolate is packed with flavanols, which are known to increase blood flow to the skin which improves overall circulation.

As an added benefit, because of the flavanols found in dark chocolate, and their ability to absorb UV radiation, you’ll be able to protect your skin from the damaging effects of sun exposure.

Blueberries
One of the top power berries of them all, blueberries contain more antioxidants than nearly any other fruit! Better yet, they also reduce skin damage caused by sun exposure. But there’s yet another reason to incorporate blueberries into your daily diet: they contain high levels of Vitamin C which works to prevent wrinkles and smooth fine lines.

Tip: Blueberries are also known to help protect your skin from emotional stress and even over exercising and the dark purple seeds from Concord grades are filled with polyphenols that will help keep your mind sharp.

Incorporate one-half cup of blueberries into your diet every day to prevent cell-structure damage and prevent the loss of firmness in your skin.

Pomegranate
It should come as no surprise that pomegranate is an essential fruit when it comes to anti-aging and softening your skin so that it looks and feels years younger. Pomegranate is a top ingredient in many shakes, smoothies and vitamin-based drinks as well as many anti-aging and weight loss recipes because of the high levels of ellagic acid and punicalagin, found in its seeds.

Ellagic acid is a compound that fights damage from free radicals while punicalagin is a super nutrient that helps boost collagen production and connective tissue – both of which will give your skin a soft, plump and smooth look.

Tip: Try to incorporate more than pomegranate juice. Consider purchasing seeds that you can sprinkle into foods and recipes.

Kale, Spinach or Swiss Chard
When it comes to firming up that loose skin and minimizing wrinkles, take your pick between these three power foods. These vital veggies include special phytonutrients that help protect your skin from sun damage, while fueling your body with antioxidant compounds.

Spinach is loaded with beta-carotene, a powerful nutrient that has been proven to improve overall skin elasticity.

Tip: Try to include 3-4 cups of kale, spinach or Swiss chard into your daily diet. Replace iceberg or romaine lettuce with spinach.

Swiss chard leaves, as well as Kale, are loaded with chlorophyll, a super nutrient that can block the effects of cancer-causing chemicals!



Love the Skin You’re In

When it comes to reducing skin redness, fine lines and wrinkles, there are a handful of super-foods and nutrient-based supplements that you’ll want to begin incorporating into your diet.

Let’s take a closer look:

Top Foods for Reducing Fine Lines & Wrinkles

Watercress
Watercress is known to increase the circulation and delivery of nutrients and minerals throughout your body. This means improved oxygenation of the skin which will subsequently reduce fine lines and wrinkles.

Tip: Add a handful of watercress to a salad 3-4 times a week for maximum results.

Papaya
There are few superfoods quite as effective at boosting skin elasticity as papaya. They include a ton of antioxidants as well as other important vitamins and minerals that will make your skin look smoother. Some of these vitamins include: Vitamins A, C, E and K as well as magnesium, potassium and phosphorus. Papaya is often found in skin masks and cosmetics because of its ability to help your body shed dead cells while working at helping to reduce inflammation.

Incorporating just 2-3 cups of papaya into your weekly diet will help you experience the many benefits of this power fruit.

Avocado
Known for its high levels of Vitamin A and B-complex, avocado is one of the best fruits for nourishing and moisturizing the skin. It’s also a popular snack for those looking to lose weight as it is not only healthy but it will make you feel fuller for longer periods of time.

Top Foods for Increased Collagen Production

While your body is constantly at work, creating new collagen, somewhere around the age of 30-35 years old, collagen levels begin to taper off. Worse, the quality of collagen being produced is not as high as when you were younger.

This means that you need to take measures to incorporate foods and supplements into your life, as well as topical products if possible, that support and promote the production of new collagen on a regular basis.

Here are a few foods that will help restore and repair damaged collagen while priming your body so you are also able to regenerate collagen.

Red Bell Peppers
These peppers are packed with antioxidants which are incredibly important when it comes to reversing the signs of aging. They contain high levels of Vitamin C as well as carotenoids, an incredibly powerful antioxidant.

The reason why antioxidants are so effective at looking and feeling younger is because they aid in skin repair, while also reducing inflammation and cleaning up reactive free radicals that can cause serious damage to our DNA. Many antioxidants also work to stimulate the production of collagen which will help smooth out your skin while giving you a youthful glow.

You can find antioxidants in many different products including cosmetics, dietary supplements and even sunscreen.

Tip: Slice 1 cup of red bell peppers and dip them in Greek yogurt or hummus as a healthy, on-the-go snack.

Fish
Fish, such as salmon, haddock and tuna are loaded with omega-3 fatty acid which is imperative when it comes to regenerating collagen.

Red Veggies
We’ve already mentioned how red bell peppers are an effective way of boosting collagen levels but don’t overlook all the other red veggies as many of them are equally as powerful including tomatoes and beets. Red vegetables contain the potent antioxidant lycopene which not only works as a natural sunscreen, but it works towards increasing collagen levels in your body.

Soy
Quite simply, soy blocks the aging process. You can get your fill of soy from products like soy milk, tofu or cheese so do your best to work some of these foods into your diet.

If you’re wondering why soy is so helpful at slowing down the aging process, it’s because it contains genistein, a plant-based hormone that blocks MMP enzymes which age the skin.

BodyPure Detox Foot Pads

Anti Aging Secret Weapon

The truth is, the secret to reducing the signs of aging all come down to one thing: eating healthy. Buying expensive creams or paying for treatments will only go so far and typically they are temporary which means you’d need to pay again and again just to maintain that youthful look. However, with a healthy diet that includes foods rich in antioxidants and nutrients, you’ll be able to enjoy a youthful look while feeling beautiful inside and out for many years to come.

Tips:
Avoid Inflammatory Foods Cut out inflammatory foods such as fast foods as well as sugar, dairy and gluten. They all increase inflammation which speeds up the signs of aging. In addition, avoid processed foods whenever possible.

Stay Hydrated
Make sure you’re drinking plenty of water in order to keep your skin looking smooth and healthy. The more hydrated your skin is, the healthier and younger you’ll look.Incorporate Omega Fatty Acids into your Diet Fatty acids, such as flaxseeds, chia seeds, coconut oil and avocado are all great choices when it comes to keeping your skin hydrated.

Consume Protein
One of the reasons we get wrinkles is due to losing collage and elastin in our skin. One of the easiest ways to avoid losing elasticity is to consume proteins that contain amino acids. These powerful protein sources will help to repair skin damage and prevent premature aging. You can find amino acids in foods like fish, grains, seeds and nuts. And you may be surprised to discover that tofu is yet another great source of amino acids.

Drink Rooibos Tea
Consuming this tea will fuel your body with important polyphenols which help protect your skin from premature aging, as well as excessive wrinkles. It’s also a great alternative to coffee!

Tip: Replace your daily coffee with rooibos tea a few times a week. Coffee is known to dehydrate your skin so choosing rooibos tea as a substitute will help minimize that.

Focus on Citrus Citrus fruits like oranges, tangerines, grapefruits and lemons are all rich in Vitamin C, but they also help amino acids transform into much-needed collagen.

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Health and Fitrness

Lets discuss men and cancer risks

by shedboy71

There are an estimated 1,650,000 newly diagnosed cases of cancer each year with about 600,000 of these cases ending in death. Men get cancer at the same rate as women but have different cancers affecting them. Fortunately, the rate of cancer death is decreasing due to better cancer treatments and research on the various types of cancer.

In men, the top cancers found include cancer of the prostate, skin cancer, lung cancer, and colon cancer. Many of these cancers are directly related to lifestyle factors such as smoking and drinking alcohol.

Prostate Cancer

Prostate cancer is the most frequently diagnosed of all cancers and the American Cancer Society’s 2015 estimates for US males are:
• About 220,800 new cases
• About 27,540 deaths

Prostate cancer is a male disease because women do not have prostate glands. Prostate cancer is very common and its incidence increases with age. Prostate cancer is the most diagnosed cancer in men after skin cancer and is one of the leading causes of cancer death in older men. The risk of prostate cancer increases with age to the point where it is estimated that 80% of men who are ninety years of age or older have some degree of prostate cancer.

While 1 in 6 men will be diagnosed, only 1 in 35 will die because the cancer presents in various forms, from slow growing to much more aggressive varieties, says Dr. Djenaba Joseph, medical officer for cancer prevention at the Centers For Disease Control. So far, excerpts have yet to come up with tests that identify which types are more or most aggressive.

Two types of prostate cancer:

1) an aggressive form of prostate cancer that metastasizes to bones and other body areas, leading to death or disability if not treated:
2) a non-aggressive form of prostate cancer that grows slowly and doesn’t metastasize as much as the aggressive type.

It is important for the doctor to try to distinguish between the types because, if the man has a slow growing type, the cancer may simply be watched or parts of the cancer removed to reduce symptoms.

Aggressive treatment, such as removal of the prostate, radiation, chemotherapy, and hormonal therapy, can be reserved for the fast growing types of prostate cancer.
Some symptoms of prostate cancer include:

• Poor urinary stream
• An increased risk of bladder infections
• Urinary blood
• Erectile dysfunction
• Pain in the bones from spread to bony areas
• Weakness of the legs due to pressing on the spinal cord by the cancer itself

Prostate Cancer Detection

Prostate cancer can be screened for in men over the age of 40 by having the doctor do a digital rectal examination to check for abnormal lumps or abnormal shape of the prostate gland and a blood test called a PSA test. This stands for “prostate specific antigen” and can be elevated in benign prostate disease as well. A PSA test alone isn’t a good screening test for prostate cancer because some prostate cancers don’t have elevated PSA levels and the PSA level can be elevated for reasons other than prostate cancer.

Until better prostate cancer screening comes along, screening for the PSA level and the digital rectal examination remain the best possible tests for the disease and men shouldn’t be squeamish about having these tests done.

Risk Factors For Prostate Cancer
There are several risk factors for prostate cancer. These include the following:
• Age – About 60 percent of prostate cancer occurs in men over the age of 65.
• Ethnicity – Prostate cancer has a higher risk in African American men than in Caucasians.
• Geography – Prostate cancer is found in greater numbers in North America, Northwestern Europe, Caribbean islands, and Australia.
• Family history – Prostate cancer runs in families.
• Genetic factors – Men with mutations in the BRCA1 or BRCA2 gene have a higher risk of prostate cancer.
• Men who eat a lot of red meat or drink high fat dairy products are at higher risk of developing prostate cancer.
• Men who are obese have a higher chance of getting the more aggressive types of cancer.
• Men who have had prostatitis have an increased risk of prostate cancer in some studies.
• Men who have had a vasectomy have a slightly higher risk of developing prostate cancer.

Skin Cancer

Skin cancer is identified at a high rate but isn’t often included in cancer statistics because most skin cancers are completely treatable. Skin cancer is the second most diagnosed cancer in men after prostate cancer.

Men have double the rate of skin cancer when compared to women. This is because they are exposed more to the sun in certain occupations, they do not wear sunscreen, and they don’t see the doctor often enough to be adequately screened for skin cancer.

Basal cell cancer and squamous cell cancer are the two main types of skin cancer in men. Melanoma, while not as common is the most lethal form and the leading cause of skin cancer deaths among men. If the cancer is not of the melanoma type, the cancer will simply be disfiguring and, if not removed altogether, can result in a large cancer that is difficult to remove and disfigures the person in the area the cancer used to be.

Squamous cell cancer has a low rate of metastases but can metastasize if not treated soon enough. Few people die from basal cell cancer and squamous cell cancer, while melanoma a is relatively lethal if not managed correctly. Protecting your skin from UV rays is the best preventative measure against skin cancer, this is especially important for men who work outdoors.

Lung Cancer

While other cancers may be more prevalent, the number one cancer killer in men is lung cancer. Lung cancer is highly associated with smoking but can be due to secondhand smoke, pollution, asbestos exposure (an occupational exposure), radon gas, and heredity.

Men with lung cancer will report weight loss, cough, and the production of bloody sputum. Shortness of breath can occur as the cancer worsens. Because there are no accepted screening tests for lung cancer, it is not often found in its early stages so that, once a man is diagnosed with lung cancer, he has about a year to live.

Because lung cancer is usually due to smoking (according to WebMd, in 90% of cases) and because more women have been smoking in recent years than men have, actually more women die from lung cancer when compared to men.

The incidence of lung cancer between men and women is close, however, with almost half of all lung cancer deaths being men. There are enough lung cancer deaths each year to fill the Superdome at any given point in time.

Lung cancer is a horrible disease: aggressive, painful, and almost always deadly.

SO, ARE YOU STILL SMOKING?

Colon Cancer

Colon cancer is the second leading cause of cancer death in men. It is caused by polyps in the colon that are allowed to grow into colorectal cancer.

There are hereditary causes of colon cancer as well as environmentally caused colon cancer. Colon cancer can be caused by eating a high fat, low fiber diet, for example.

Colon cancer can, for the most part be preventable. It is recommended that all men have a screening colonoscopy at the age of 50 and every ten years thereafter. Any polyps found can be removed and colon cancer can be identified in its early stages, where it is more easily treatable. There are other screening tests for colon cancer but the colonoscopy is considered the gold standard of screening methods.

Cancer in men is a serious problem. The only way men can reverse the chances of cancer death is to see the doctor and be screened for the various types of cancer for which screening is possible.

Healthy living also goes a long way toward reducing the risk of cancer in susceptible men.

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Health and Fitrness

SIMPLE NUTRITION RULES FOR LONG TERM FAT AND WEIGHT LOSS

by shedboy71

In this article we will take a look at some of the simple rules of successful dieting for long term fat loss


Avoid crash diets.

They are bad for health and you will gain what you have lost once you take a break. Crash diets are not a solution to weight loss. It might seem as if you have lost few pounds but the moment you give up on the crash diet everything will bounce back with a vengeance.

Take a look at it in this way. Do you think that it is possible for a person to survive on a crash diet for the rest of his or her life? Certainly not! So at some time or the other, you will have to give up the crash diet and then you will see for yourself that a crash diet does more harm than good on the long run.

Crash diets may have a lot to promise, but very rarely do these promises ring true. Crash diets are things people go on in order to wear an old dress or suit for a particular occasion. That’s the only purpose that they serve as far as I can see.

Reduce your calories gradually:

If you are looking to lose fat, don’t make huge calorie cuts. This will kick your body into starvation mode, reducing your metabolism and making it more difficult to burn off the fat. Instead, you should reduce your calories slowly, making reductions every week or two in order to prevent this metabolic slowdown and allow your body to burn fat at an optimal rate.

Vary your caloric intake:

This is another way to outsmart your body and continue to lose body fat without lowering your metabolism. By varying you caloric intake every few days instead of eating the exact same amount of calories every day, you can keep the starvation mechanism in check and continue to burn fat.

Eat More (Good) Fat:

Getting enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. In addition, it has myriad health benefits, including being good for your heart.

Good fats include: polyunsaturated (especially Omega3’s), such as those from fish and nuts (especially almonds), as well as monosaturated fats, such as those from peanut butter, olive oil, egg yolks, and fish oil.

Take fish oil capsules EVERY DAY!

More Fruits, More Vegetables, More Fiber:

Keeping your weight under control and losing fat can be made much easier by adding a steady stream of fruits and vegetables to your fat loss nutrition program. Fruits and (most) vegetables are high in water and fiber content and low in calories.

They fill up your stomach, keeping your appetite under control at a lower level of calories. For better fat loss results, try adding more fruits and vegetables to your diet or just have yourself an apple before your meals.

The Importance of Fiber in Fat Loss and Overall Health

Increase your fiber intake. Be sure to include in your diet as many fruits and vegetables as you can. As mentioned above, fruits and (most) vegetables are high in water and fiber content and low in calories.

Fiber has a wide variety of health benefits, both directly and indirectly (due to the loss of fat with a high fiber nutrition program). Fiber plays a very important role in intestinal action, ie, keeping you ‘regular’. It helps flush cancer-causing substances from your body.

A nutrition program high in fiber is a vital key to any fat loss plan. Fiber helps you to feel full, making it easier to eat fewer calories. In addition, more calories are burned from digesting high fiber foods. In fact, by increasing your fiber intake to 35 grams a day you can automatically burn up to an additional 250 calories. While it’s recommended you get 25 – 35 grams of fiber per day, most Americans get 14 grams of fiber per day, or less.

Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in your diet always.

Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them. And canned vegetables too are processed and are not nearly half as good as fresh vegetables. When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free.

Interestingly enough, frozen veggies can have as many or more nutrients as fresh ones, because of how long it can take for vegetables to go from the farm to you, once they are picked. To retain most of those nutrients, be sure to steam cook your vegetables, for as little time as necessary.

Besides plenty of fruits and vegetables, be sure to take a fiber supplement, such as Orange Flavored Colon Cleanse. Yes, it will make a big difference.



Limit Your Intake Of Carbs

All the media attention of low carb diets has successfully put most people into pro low-carb or anti low-carb camps without a lot of thinking involved. Whichever side you’re on, the bottom line is that reducing your carbohydrate intake when trying to loss fat will help. This is especially true of carbs sources like sugar and starches.

You should focus on non-processed carbs like natural oatmeal and vegetables. It can also help to vary your carb intake in the same way you vary your calorie intake mentioned above.

Stack Your Carbs

Eat most of your good carbs in your morning meals and in your post-workout shake (and pre-workout shake if you have one). This will help to stabilize your insulin levels and help you burn body fat for energy later in the day.

Forgo the pasta, potato or rice at your evening meals for lean proteins like fowl or fish, along with a side dish of veggies. Or enjoy your favorite protein shake recipe.

Eliminate Processed Foods:

Stick to natural foods. Forget anything processed that is just a bunch of chemicals. You’re putting poison in your body! I can’t stress this enough. Processed foods play a huge role in obesity as well as many other health problems such as diabetes, not to mention fat gain.

Increase Your Protein:

Increasing your protein intake will increase your metabolism and help to maintain your muscle mass, both key ingredients in losing fat and keeping it off.

Specific food combinations can help to burn calories by ramping up your metabolism. Eat carbs that are rich in fiber. They take longer to digest and you will feel “fuller” for longer periods of time.

Along with carbs rich in fiber, take in more protein. Your body burns more calories when you eat protein than it burns digesting either fats or carbohydrates.

Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.

Drink More Water

I know, I know, we’ve all heard this one over and over again. But how many of us really drink enough water? I’m talking at least 10 8 ounce glasses of water a day, minimum. You should really try to take in a full gallon of water each day.

First of all, our bodies are about 70% water. That should tell you something right there. And you all know that you can go much longer without food than you can without water.

The body needs a lot of water in order to maintain its daily functions efficiently. In addition, water helps to flush out harmful toxins, as well as prime the body for fat loss.

If your body isn’t getting enough water, it does everything it can to hold on to the water it does have. The problem with this is the way it holds onto the water. You see, about 70% of your muscle is made up of water. It helps to give your muscles that full, pumped look (along with glycogen).

However, if your body is not taking in enough water, that water is used for other things, leaving you bloated. And the way to get rid of that excess water, believe it or not, is to take in enough water.

This will rid you of that excess water weigh that bloats you, and begin to help your body run more efficiently and priming it to begin dropping body fat.

Once you begin taking in enough water, your body starts dropping weight, possibly 4 or 5 pounds in the first week. Now, this is mostly water weight.

However, doing so optimizes your bodily functions, allowing it to run more efficiently and start burning stored body fat for energy.



Have a Reward Day:

I know, it’s usually called a cheat day or cheat meal but to me that sounds like you’re doing something wrong. It’s too negative. Let’s call it a reward day for everything you are doing right.

First, giving yourself a reward day does not mean going so crazy that you sabotage everything you’re worked hard to achieve. As to whether it’s a meal, day, or even half a day, only you can decide. Only you know how far to go with this to keep you on track. Only you know if you’re better off with just a meal because an entire day will send you flying off the progress tracks, turning your reward day into a reward week. Eat what you want but eat normally. Don’t stuff yourself. Eat what you want until you are full and satisfied.

Even More Fiber on Treat Day:

Be sure to take a fiber supplement on treat day and get a lot of fiber that you might not be getting through reward day foods.

Get Your Green Tea:

A lot of studies (both human and animal) have shown green tea has great potential for elevating your metabolism and burning fat off your body.

One study (see below) looked at potential for green tea to stimulate thermogenesis and fat burning. This study had 10 healthy men spend periods of 24 hours in a metabolic testing chamber.

During these test sessions they took either 1) green tea extract that contained 150 mg of caffeine and 270 mg of epigallocatechin gallate (EGCG – the key active ingredient of green tea), 2) 150 mg of caffeine or 3) a placebo.

So what were the results? There was no difference in thermogenesis between the caffeine group and the placebo group. The green tea extract increased 24 hour metabolism by 4% compared to the placebo group. In this case, that translates into about 80 calories a day.

What does this mean for fat loss? It means green tea can definitely be used as an aid in your weight loss efforts. A metabolism increase of 4% is significant. Now, that leads me to the other side of weight loss products and supplements.

While green tea can play a real role in your weight loss efforts, because of the way these products are advertised, people have unrealistically high expectations of what these products can do for them.

If you have a resting metabolic rate of 2,000 calories per day, taking green tea can help you burn an extra 80 calories a day. This isn’t a lot but does equal 7 pounds over a years time. And this is 7 pounds for doing nothing.

If you take a real fat loss aid like green tea (and there are many weight loss products that don’t work at all – that’s another entry), have an understanding of what you can expect. And remember, you must have a complete fat loss plan in place.

If you’ve been gaining weight and are eating 100 more calories a day than you burn and you add green tea, guess what? You won’t lose weight, you’ll just slow down your weight gain.

Put an effective fat loss training program, consisting of a weight training routine, high intensity cardio and proper nutrition. Then, adding a quality supplement like green tea (or, even better, actual green tea) may help accelerate your fat loss efforts!

And don’t forget, unlike a lot of the weight loss supplements that don’t even work, taking green tea has numerous health benefits above and beyond the fat loss aspect.

Green Tea Study – (Dulloo AG, Duret C Rohrer D, Girardier L, Mensi N, Fathi M, Chantre P, Vandermander J, Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-hour energy expenditure and fat oxidation in humans. American Journal of Clinical Nutrition 1999 Dec;70(6):1040-5)

Sugar + Fat = NO!

While you should avoid sugar as much as possible anyway, you do not want to combine fat and sugar in the same meal. Most junk foods and fast foods combine these together.

Read Food Labels

You may be surprised what’s in certain foods or how many calories are in a serving (a serving is NOT the entire bottle or bag).

Get More Sleep

Getting enough sleep on a regular basis is crucial to having your body perform optimally. Your body needs at least 7 to 8 hours of restful sleep each night. Your body repairs itself and recovers from your workouts while you sleep.

Without enough sleep you’re on your way to overtraining, feeling burnt out and sore, and getting sick often. SLEEP!

Don’t Go Shopping Without A List

This is huge. You must know beforehand what you need to get at the grocery store for two big reasons. If you don’t, you’ll end up making impulse buys of food you shouldn’t have in the house. Not if you want to stick to your nutrition program and show off your sexy abs. By having a list you can go directly to the food items you need and avoid all the junk food areas that the store tries to make you walk through since these are high profit items.

Eat Before You Go

Never go food shopping on an empty stomach. You’ll end up buying a lot of things you wouldn’t get otherwise.

Going food shopping while hungry is a great way to sabotage your health and fitness program.

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Health and Fitrness

Some common detox questions answered

by shedboy71

In this article we look at a couple of common detox questions


What are some herbs that can help the Body Detox

It is a well known fact that the atmosphere and the food we eat and drink are crammed with harmful chemicals that enter the body and add to the build up of toxins that hamper the proper functioning of the body. Add to this the pesticides and fumes we breathe in unknowingly adding to the build up of toxins. Before long the body will begin to reel under the effects of these harmful toxins and will need to be cleansed. This cleansing process is called detoxification.

Our body does have a natural cleansing mechanism and this works through the kidney and liver at times the system can become over burdened and may need some external help from us to clean out the circulatory and excretory systems of the body. Some of the processes practiced for detoxification is prolonged fasting. This is an unhealthy process as the body needs nutrients to sustain itself. The best way is to resort to a detox diet assisted with detox body herbs as well.

Since the immune system is the mechanism that defends he body from disease, toxins cause the person to fall ill as the immune system is the first to be affected by harmful levels of toxins in the system. This is why it is necessary to remove the toxins from the body through a detox process. The benefits of detox herbs is not unknown to the medical fraternity as a potent way to detoxify the system. These are the best and the most natural way to detoxify the system and instill a feeling of well being.

Some of the detoxifying herbs used to cleanse the system are:

· Psyllium husks and seeds contain a high content of fiber that gently functions as a natural laxative. It can be used after soaking its seeds in water. Generally, psyllim is considered to be adaptogenic that supports healthy bowel functions. It can also be used in treating irritable bowel diseases like diarrhea. Its gelatinous substance absorbs toxins after soaking and hence is popularly used for body detoxification.

· Gravel root (Joe pye weed) and Hydrangea root help in dissolving, expelling and preventing crystals and stones in the kidneys and bladder. It is necessary to ensure that your kidneys are free from any obstructions that can affect the good working condition that is required for the elimination of toxins.

· Cascara sagrada is also used as a natural laxative. It helps in strengthening the colon muscles and is safe even when used for a longer duration.

· Alder buckthorn’s bark is another substance used but it necessary to first dry it and store it for a year at least as the fresh barks are too strong and can be toxic.

· Juniper berries promote the overall health of the urinary system. It strengthens and detoxifies the urinary tract, kidneys and the bladder. It is an excellent cleanser but should not be used for a prolonged period of time as it can cause overtaxing in the kidneys.

· Nettle helps in detoxification and has properties that apply to more than just the urinary system. However over use of nettle can display the same effects as juniper berries.

· Burdock roots and seeds have similar properties as nettle. It has cleansing and mild diuretic properties but also has stronger effects. Burdock can help in the removal of heavy metals in the body.

· Cypress, celery, basil, lemon, rosemary, fennel, patchouli and thyme contain oils that are essential for the effective flushing of toxins that are present under the skin. They also stimulate circulation of the lymph.

· Milk thistle and dandelion root help in strengthening and cleansing the liver. Silymarin, which is present in milk thistle, helps in not only protecting ht liver but also in its regeneration.

The main source of toxins for humans is the pollution in the air and the toxins present in the processed food we eat. Due to a lack of time people are turning more and more to processed foods not realizing the health hazard they are exposing themselves to. Toxins need to be purged from the system and many people are doing this twice a year. Doctors emphasize that the need to detoxify our system is indeed necessary, however, the more natural the process the better it will be.

Lymphatic Circulation

What about using a Detox Foot Patch

With the kind of lifestyle that people live these days, there are numerous avenues through with pollutants and toxins can enter the body. Regularly washing out these toxins and pollutants is a great way of cleaning up the body. One way of body detoxification is using a detox foot patch that works wonders for cleaning the body, both from inside and out.

Remember, a number of environmental factors are responsible for the waste products that have accumulated in the body. These waste products include toxins present in the food we eat and the air we inhale. One excellent way of removing these toxins is by using the detox foot patch. Basically, a detox foot patch consists of an adhesive patch that is square shaped and is attached under the foot and kept in that position overnight. The reason a detox foot patch is used is for detoxification of the waste products and providing them an outlet that is on the individual’s body for a period of time.

Various natural ingredients present in the foot patch are responsible for pulling out the various toxins that cause fatigue, stress and other health problems. People in different regions of Asia use this kind of foot patch. It has spread from Asia to other continents because of the remarkable results shown by the foot patch. All this shows what a great success the foot patch is, not only in Asia but also around the world.

There are a number of advantages of using a foot patch.

· It is an effective method of body detoxification as it treats symptoms of various ailments at a time. It has been proved that people using these patches have shown signs of being more relaxed, restful and many of their minor health problems have been eliminated because of the removal of large amounts of toxin from the body.

· It is comfortable to use. It also gives a person relief from pain. Its main advantage is that it cleans the body. Restfulness, lesser stress and great overall health can be achieved by the complete cleansing of the body.

· It is extremely convenient to use. It can be used at anytime and anywhere. People can use it when they are working or sleeping. It does not hinder any other activity. · The detox foot patch cleanses the entire body and detoxifies it in a non-messy manner. There are no liquids and ointments involved. All you have to do it stick it under your foot. It is a new and advanced detox gadget and is not known to involve any invasive procedure for body cleansing. This is another reason why it is so popular all over the world and so many people find it suitable.

· It is not at all expensive. It is usually available at a reasonable rate. Usually this treatment can be bought at around 30-40 dollars per box.

Therefore, one can conclude that using the detox foot patch for detoxifying the body is a great way or cleansing the body. There are too many advantages to pass the opportunity to use it. Its results are known to be outstanding and it is best you try it out at least once to avail the benefits of its magic.

What about eating and detox

A feeling of sluggishness accompanied by a feeling of having a permanently full belly and sometimes indigestion are all signs that it is time to detoxify your system. Sometimes you might feel that you are overweight and obese and if you find that your liver may be complaining of excessive toxins, you must sit up and take note as this might be a wake up call for you.

A very common feeling is that of feeling like bring up or a slight nauseous feeling when you see very rich food such as fried stuff or very sweet food. This is a sign that your liver may be unhealthy and that your system needs to be cleansed – and fast. This is the time to figure out and go on a detox diet for a while and give your body time to rejuvenate.

Detoxification is a systematic plan of reducing if not completely removing harmful toxins from the system. There are many detox plans that one may resort to if they need to cleanse the system of harmful toxins. The best plans are the natural plans and consist of detox diets that last from 5 to 10 days. There also detox exercise plans along with the diet that assist the body to get back into shape. You may have detox massages, medication and yoga but the best laid plans that cannot go wrong is the detox diet plan.

A detox diet plan is a plan that will teach you how to eat and what to eat apart from when to eat. All these parameters are equally important and need to be learnt. When you know the right food that can help you lead a healthy life you might just stick to eating healthy. This way you will not need to detoxify your system for years.

A detox diet consists of mainly organic food. This food is mainly green leafy vegetables and fruit. Without the harmful ingredients such as preservatives and additives the food is naturally accepted without the body having to go all out to eliminate the harmful chemicals that go into processing meats and processed foods. Natural food is rich in antioxidants, vitamins and minerals these are much needed for the development of a healthy mind and body. Then there are the natural fibers these foods provide the body. These fibers are very necessary for the body to repair tissue.

There is some caution that needs to be observed while on a detox diet though. If you are planning on getting pregnant or already are, it is best that you stick to the diet you are used to until after you have recuperated from your delivery. You will need all the energy you can get. A detox diet will be a drastic change that your body may not be able to take.

So if you are thinking of starting a detox diet do confer with your medical service provider first. Remember that too much of a good thing is bad too. However, there are many advantages of detoxification and it should be tried at least once a year.

What are some basic detox tips

You don’t have to undertake a complex, formal body detox program to improve your health.

Broad life style changes that may go a long way to restoring your health and outlook include:
Drinking 3-4 quarters of water every day
Eating more vegetables and fruit and less meat and dairy
Increasing the amount of regular physical exercise you get
Try short fasts (1-2 days)
Avoid caffeine, sugary desserts, carbonated beverages, alcohol, milk chocolate, and high-acid foods
Check into available alkalizing water and food supplements to help restore healthy pH balance
Schedule “me time” every day to restore your mental and emotional balance
Consider meditation or yoga

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Health and Fitrness

How to Build a Unique, Functional Home Gym

by shedboy71

In this article we look at a variety of pieces of equipment to start your home gym – we also have some sample videos for inspiration

Kettlebells are showing up in more and more gyms around the world, as are a myriad of other more unique training tools such as the Indian Club and ‘TRX’ for suspension training.

This is a reflection of our greater understanding of health and fitness today. We now know that the biggest challenge to our health right now is our distinct lack of movement, which leads to numerous issues including stiffness, poor mobility, heart problems, a shorter lifespan and much more. It has become something of a trend but it is a ‘good trend’ that actually plunders ideas that were around centuries ago.

But while gyms are getting more functional, a lot of home workouts revolve around dumbbells still. This resource sheet will help you to change that by revealing tools you can add to a home workout that won’t cost much and will let you build a highly functional home gym.

Kettlebells
The best place to start is with the king of functional training: the kettlebell.

When buying kettlebells, look for the cast iron variety over the vinyl or steel options. These are affordable while also allowing you to increase the weight considerably without the weight getting incredibly large (an issue with vinyl options).

You should also buy a set. You’ll want to start with light weights in order to practice the movements and avoid injury and these will also be useful for long sets of kettlebell swings. You’ll need heavier too though so you can progress to movements like the goblet squat and maintain the level of challenge.

Indian Clubs
If you can’t get enough of the way it feels to train with kettlebells, then you might want to consider picking up an Indian Club to train with as well. This is shaped a little like a skittle, with a thin end and a large, heavy body. You hold them at the end in either hand and then draw circles/swing them, while once again dealing with the off-center center of gravity.

https://www.youtube.com/watch?v=u9iHfXykMHA

Battle Ropes
Kettlebells allow for ‘resistance cardio’ which means cardiovascular training that also tests the muscles. Similarly effective are battle ropes: heavy ropes that you hold in each hand at the ends and then beat against the ground. This is a hugely taxing workout for burning calories that also tones and strengthens a lot of important muscles.

Pull Up Bar
A pull up bar is a very affordable piece of equipment that introduces a huge number of new exercises into your workouts – not only pull ups and chin-ups but also levers, one-armed pull ups, around-the-worlds, leg raises and more.

You can get a pull-up bar for around $5 and if you get the ‘Iron Gym’ then it will also fit into your doorframe without any need to drill holes. Better yet, you can also use this as a press up stand so that you can perform push ups with an extended range of motion, hand stand push ups, dips, V-sits and much more!



Parallel Bars
Better yet for these kinds of movements though are parallel bars. These allow you to perform dips, hand stand push ups, planche… but also inverted push ups (pull ups with your legs still on the ground), neutral grip pull ups and much more. They’re again very affordable, not normally costing more than $50 and they can be easily stored in your home.

Gymnastic Rings
TRX is popular in a lot of gyms now but it’s actually a very limited and expensive solution. TRX provides straps that hang from bars and let you hang onto them while you perform bodyweight rows and the like.

However, they cost several hundred dollars and don’t support movements like dips. This is where a cheap set of gymnastic rings comes in and does wonders. You can perform all manner of exercises with gymnastic rings including dips, muscle ups, the iron cross and incline push ups. The best part is that the rings will wobble around as you try and place your weight on them and this in turn means that you have to use a lot of stabilizing muscles to balance yourself and steady your body.

Sandbag
A heavy sandbag is absolutely ideal for working out with in the garden and can be used for throwing, for carrying and a lot more. This provides a highly versatile workout as the sand (and thus the weight) will move as you lift the bag. This makes it arguably even more unpredictable and challenging than training with the kettlebell. Best of all? You may already have one in your home!

Tire
You can use a tire for training in a number of ways – rolling it, flipping it or just carrying it. The bigger the tire, the harder the challenge!

Combine the tire with a sledge hammer for a very functional resistance cardio workout that is a killer on
the hands!

Balance Board
If you want to make any movement more challenging, more functional and more interesting then simply perform it while standing on a balance board. This will force you to balance while also moving the weight, which is much more challenging for your entire body.

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Health and Fitrness

The Best Diet and Supplements for HIIT

by shedboy71

To benefit from any workout plan to the fullest, it is imperative to have a suitable diet plan, complementing the workout sessions. For HIIT, it is essential to have a diet that is rich in proteins and has sufficient carbs. This ensures that you have enough energy to exercise intermittently without giving in to fatigue. Along with that, an adequate amount of water is also essential for the success of a HIIT workout.



Pre-Workout Nutrition

HIIT workouts involve short yet extensive workout sessions, which is why it is very important for the pre-workout diet to be high in energy. The human body works all day long and is busy in the processes of muscle-building and repair. Pre-workout nutrition refers to the diet that you should take about 4 hours before the workout session. If the pre-workout nutrition is planned strategically, it gives the body ample time and energy to recover and make new muscles.

About 4 hours prior to your workout, it is important to take in sufficient amounts of carbohydrates and proteins. Carbs are the body’s major source of energy and they give the body that ultimate fuel which is needed to drive a workout. Proteins, on the other hand, are coupled with carbs for repair and muscle building.

The carb intake should be moderate enough to not overload the body but energize it enough for the workout. Some good preworkout food options include:
Dried fruit such as almonds or cashew nuts
Plain Yoghurt (Preferably, a blend of yoghurt, fruits and some veggies in form of a smoothie)
Protein powder and Whole wheat toast
A banana and some strawberries or a smoothie

These meals are a great way to energize the body for the workout by giving it the extra energy it requires. Just an hour or so before the actual workout, the body is in need of a ‘boost’ of energy. This comes from carbohydrates so the meal plan immediately before the workout needs to be rich in carbohydrates. Some good pre-workout meal options include:

A bowl of fruit
A nut energy bar
Peanut butter toast

Then, just half an hour before the workout, take in a scoop of whey protein. This is important to reduce the recovery time for the body in case of muscle fatigue or any energy loss. Proteins are the ultimate muscle building sources of the body and when the body needs repair, they are at the front.



Post Workout Nutrition

Likewise, after you are done with such an intense workout, it is important to make up for what the body has lost. Firstly, the body has lost its glycogen reserve, which is the form in which glucose is stored in the body. Secondly, during the workout process, the muscles are also broken down. The main nutrient required for their repair is protein.

As such, the post workout diet plan should have more proteins. Immediately after a HIIT workout session, it is not possible to fix yourself a proper meal so you can go for quick fixes that have high protein content. Some options include:

A Protein shake
A slice of white bread
Soy milk and 2 spoons of jelly

These foods are to be taken in before the actual meal for the day or night. You can take this half an hour after the workout. The proper meal after a HIIT workout should be rich in carbs and proteins both, since both are needed. Carbohydrates are needed for glucose, a part of which will be stored as glycogen in the liver again.

On the other hand, proteins are needed for repair of worn out muscles. It has been seen thorough research that the best combination of proteins and carbs is in a 1:3 ratio. After you have finished you session, make sure that you have a proper meal in the 2 hours following your workout session.

Proteins need to be included since they are involved in building up muscles. The amino acids present in your diet are the building blocks used to repair damaged muscle cells. Different cells in the body are involved in the process of using amino acids to make new muscle fibers or to damage the ones that have been severed during intense workouts.

Proteins present in milk products are quite beneficial for the muscle health so snacks for HIIT diet plan are normally scoops of whey protein or casein protein.

Rice with veggies and chicken
Pasta and salad (add meat sauce for taste)
A cup of mixed green salad and some salmon
A cup of green beans and salmon

It is also important to incorporate some healthy fats into your postworkout meal. This is because fats aid in reducing inflammation that often occurs as a result of high intensity workouts. Inflammation, if it prevails, can hinder the exercising process for subsequent days so it is essential to deal with it from day one.

Along with food, it is important to make up for the water lost during the workout session. Keep drinking water throughout the day, till you go to bed. When you exercise, a lot of water is lost in the form of sweat. This needs to be replaced since a hydrated body sees quicker results in terms of exercise.

3 Day Meal Ideas

As mentioned above, it is absolutely imperative for a good diet plan to complement a workout session for the exercise plan to yield results. A 3 day meal plan with three main courses of the day along with 2 snacks is given below.

Day 1: Breakfast
2 whole eggs
1 slice low fat cheese
2 slices low fat turkey bacon
2 slices whole wheat bread

Morning Snack A cup of berries or a handful of walnuts

Lunch
Spinach
5 oz. shrimp
Half a cup of dried oatmeal
A table spoon of salad dressing

Mid-day Snack
A table spoon of peanut butter
Half a cup of cottage cheese

Dinner
Barbeque chicken with natural BBQ sauce
Whole wheat break
Cabbage dressing
5 oz. kale

Day 2 Breakfast
An English muffin (whole wheat)
3 slices of turkey bacon
Breakfast sandwich with eggs and a slice of cheese

Morning Snack
A cup of cottage cheese
Half a cup of berries

Lunch
6 oz. chicken breast
A cup of zucchini sliced well

Mid-day snack
A scoop of whey protein
Handful of any dried fruit

Dinner
A large baked potato
Grilled salmon
Half a cup cheese and a table spoon of Greek yoghurt
Salt and hot sauce for taste

Day 3 Breakfast
3 whole eggs
Omelet made with reduced-fat cheese and onions

Morning snack
A cup of spinach
2 spoons of salad dressing with olive oil and vinegar

Lunch
A cup of broccoli chopped well
A table spoon of salad dressing with olive oil and vinegar
8 oz. of chicken breast

Mid-day snack
Peanut butter on a whole-wheat toast

Dinner
Canned tuna sandwich
Half a cup of Green yoghurt
Celery stalk chopped well with chopped onions

It is only by consuming ample amount of required nutrients that you can benefit from your workouts. If the pre-workout meals and the post-workouts meals are not sufficiently loaded with the right nutrients, you will feel fatigued in no time and it will also decrease the stamina of the body.

Coupled with this meal plan, it is important to drink 8 to 10 glasses of water every single day to keep hydrated. More water equals a better working metabolism which is helpful for a successful workout.



Supplements for HIIT

No matter which workout you are following, most need to couple proper diet with supplements to get the maximum benefits. These supplements are needed for that extra boost of energy and for initiating the repair process in the body. Several supplements are especially suited for HIIT, as they work best for high intensity exercises.

Greens Supplement

Greens Supplement is a great method for increasing strength and power. It gives the user more strength, which is an important factor in high intensity workouts.

When your body undergoes intense workouts, it starts to accumulate acid. This can slow down performance and cause fatigue. During exercise, the body goes into anaerobic state. When the body respires in the absence or limited amount of oxygen, it produces lactic acid.

Due to the accumulation of acid, the pH begins to drop. This makes the working mechanisms in the muscles stop. As a result of all this, the person feels fatigued and does not have the strength require for the next workout session.

Green supplements have alkaline properties that cancel out the acidity in the muscles. So they can be beneficial in increasing the body’s power and in reducing fatigue for maximum performance.

Creatine Monohydrate

There has been extensive research on creatine. It has been used in many sports supplements since the first discovery of its benefits. Not only does this supplement increase the performance ability, it also increases the lean muscle mass in the body. The body needs to maintain homeostasis, which is the state of the body in which every factor is well-regulated. Creatine acts as a pH buffer, keeping the pH of the body regulated at all times.

This ensures that the muscles are present in the right pH conditions for maximum overall performance. Plus, creatine lets you enjoy more reps without getting tired or stripped of energy.

Another reason why Creatine is suitable for HIIT training is due to its ability to ensure faster recovery. In HIIT training session, it is a must to include recovery periods. When a person recovers at a faster rate, they can perform better in the gym and reap the maximum benefits of their workouts.

Creatine is also involved in increasing the number of satellite cells that are present in the body. These cells help to increase muscle mass by linking amino acids together for formation of new proteins. More muscle mass is directly proportional to more workouts and better results.

Caffeine

It should not come as a surprise that caffeine is helpful in increasing alertness in the body. It is responsible for making you more focused and alert during workouts and enhancing performance. Excessive amounts of caffeine can be harmful so it is important to determine your tolerance and make your daily intake according to that.

It is recommended to take 300 grams maximum, of caffeine before an intense workout. This will give you a surge of energy and keep you focused on the workout.

Caffeine activates the sympathetic nervous system, which is activated when the body is in a state of alertness. In this system, the hormone epinephrine is secreted and induces the breakdown of glycogen present in the muscles. Along with that, it also oxidizes fatty acids in skeletal muscles. Both these processes result in energy production that is later utilized for high intensity workouts.

So, caffeine can increase endurance in the body and keep the body in a high-energy state at all times.

L-Carnitine L-Tartarate

Both of these are amino acids that are not commonly present in the body in large amounts. The body has 20 major amino acids that are all present in the L confirmation. L-Carnitine is an uncommon amino acid that has to be taken from external sources since it is not readily present in the body.

This amino acid aids in fat burning by mobilizing the fats present in the body for energy. Along with that, it also reduces the recovery time after a long workout. If you normally take two days off after a HIIT workout session, with the use of this supplement, you will be able to reduce the recovery time to one day. This gives you more time to work out and have a lot more endurance.

L-Carnitine is also involved in increasing glycogen reserves in the muscles. When carbs are taken in, the body uses some of it to form glucose and the excess is stored in the body in form of glycogen. This can be broken down for use when body is in need of energy. By increasing the muscle reserves of glycogen, this supplement ensures that muscles have energy whenever it is required.

Plus, this supplement also prevents the formation of free radicals. Free radicals are the by-products produced as a result of different chemical processes taking place in the body and can significantly harm the body in the long run.

During exercise, muscle tissues are damaged due to wear and tear. L-Carnitine keeps the muscles protected from tissue damage so that there is lesser fatigue. In addition, the use of this supplement also reduces muscle soreness and keeps you energized for the next round of workouts.

Taking about 3 grams of this supplement everyday can give the person following a HIIT workout plenty of benefits.

Betaine

Betaine is a modified form of the amino acid glycine, which occurs naturally in the body. It is also present in many foods including beet, shellfish and spinach. So while it is likely that you are taking some of this supplement in your diet chances are that it may not be enough.

Betaine can form creatine in the body by donating methyl group. And as mentioned above, creatine has plenty of benefits for anyone who works out. Betaine, on its own, also has significant effects on the wellness of skeletal muscles. It keeps lactate levels low and removes this acid and keeps the body energized.

An addition, it increases the rate of protein synthesis in muscle cells. As more proteins are made, more energy is provided to the muscles. Since proteins are involved in body’s natural repair mechanism, their ample amount is essential for reducing recovery time.

A study showed that betaine can also lower exhaustion levels. Most athletes and individuals who work out frequently drink water to stay hydrated and reduce exhaustion. When coupled with betaine, water can reduce exhaustion by a factor of 40 times more.

Citrulline

Citrulline is a supplement that plays a role in synthesizing nitric oxide in the body. Nitric oxide is very important for regulating blood flow to muscles and other organs and can enhance blood flow to the muscles.

Blood contains oxygen and nutrients for the wellness and strength of the body. As more blood flows to muscles, more nutrients are present for the muscles to extract energy. Also, in presence of ample oxygen, the muscles can respire aerobically and have lesser production of lactic acid. This contributes to lessened fatigue and more energy.

Citrulline malate also contributes to fat loss. In normal HIIT sessions, the rate of fat loss is 1.2%. However, with usage of Citrulline malate, the fat loss percentage goes up to 2.3%.

Citrulline, when used as citrulline malate also acts as a buffer for ammonia. It counteracts the effects of lactic acid on the body by cancelling out the acidity and increasing the ph. Taking up to 6 grams of citrulline about an hour before exercise can keep the body energized.

All these supplements complement high intensity workouts and make their results much better. Taking controlled amounts of these supplements ensures utmost performance, shorter recovery times and higher energy levels.

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Health and Fitrness

Easy Ways to Reduce Your Calories and Junk Foods

by shedboy71

A good diet is not just about what you add but also what you remove.

Unfortunately, a lot of people forget to think about the smaller aspects of their routine and their diet when trying to manage and track their calories and their nutrients and this can skew their math!

This list provides you with some more tips that can help you to cut pesky empty calories that might be sneaking into your diet…

Have Americanos – If you’re currently starting each day with a frothy cappuccino then you’ll be piling on calories and sugar unnecessarily! In fact, an indulgent hot drink such as this can sometimes contain well in excess of 200 calories. Instead, have a plain black Americano and you’ll be adding 0 calories while boosting your metabolism.

Avoid Soda Drinks – Soda drinks like Coca-Cola are one of the biggest dangers to a good diet. These are packed with sugar and calories and provide zero benefits. Did you know that a glass of Coke has the same amount of sugar as two Cream Eggs? Swap this for some juice, water or milk!

Stop Adding Sugar – If you add sugar to your tea, then this is another way you’re unnecessarily adding to your overall sugar and calorie intake! Likewise though, you should also stop adding sugar to your cereal and your fruit. As an added bonus, this change will lessen your sweet tooth so you’ll actually crave sweet snacks less often!

Use Smaller Bowls – Struggling with portion control? Just replace your bowls and plates with smaller alternatives. You’ll find you’re forced to pile less on and that in turn will make you eat less in total.

Get Smaller Cutlery – Get yourself some small cutlery to go with that small bowl and plate! This will make you eat slower which makes you get fuller faster!

Drink Water – Drink a big glass of water before your next meal. You’ll absorb it better and you’ll be less hungry and so not stuff yourself as much.

Cut the Butter – Saturated fat like that which comes from butter is not bad for you. But it does add lots of calories. If you want to lose a bit more weight, simply stop adding butter to your sandwiches etc.

Your Plan for Sticking to Healthy, Low Calorie Meals

So throughout this book we have discussed the nature of diet in detail. We’ve cut through a lot of the jargon and nonsense that comes with modern diet advice and found the common themes that make a diet WORK.

A good diet should not only help you lose weight (and keep it off!) but should also build muscle, improve your energy levels and enhance your brain. And the best way to accomplish all that is to…

• Work out your personal AMR to know how many calories you’re burning every day

• Consume fewer calories than you burn in order to lose weight

• Estimate calories rather than strictly counting

• Reduce your intake of simple carbs

• Reduce your intake of ‘processed foods’

• But otherwise make sure to get a good mixture of everything you can and not to ignore any food groups

• Hunt out the most nutrient dense foods you can

• To make this work though, you need to use some tricks and strategies to get it to fit into your diet and your routine.

To do this, it pays to follow a number of tricks…

• Manage your time and energy levels in ways that priories your diet and health

• Use the morning and afternoon to fit in your boring, clean meals

• Consider using lunch deals, salad bars and other ways to get healthy food cheaply and conveniently

• Cook your evening meals fresh where possible and enjoy them! Eat slowly and eat combinations to aid absorption.

• Organize your kitchen and invest in the right appliances (such as smoothie makers)

• Cut calories and snacks in simple ways (avoiding soda drinks etc.)

• Learn some basic meals that you can fall back on when you’re pushed for time

• Keep some useful ingredients to hand in your cupboard

And to make all this a lot easier, we’ve supplied a ton of great and easy recipes in each chapter!

Finally though, remember that you’re only human! Don’t be too hard on yourself if you don’t manage this right away – it’s a LOT of change.

Instead, start with simple small steps and build these up over time. They’ll add up to some massive differences and soon you’ll feel better than you ever have done!

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Typical ingredients used in vegan cooking and ones to look out for

by shedboy71

As you know, vegan cooking is cooking that is done without meat, fish, eggs, or byproducts of any of these things. In order to support a vegan lifestyle, extra care needs to be taken to make sure that none of these ingredients makes it into the food.

We take certain things for granted, such as using eggs while baking. Well, eggs are not allowed during a vegan diet. And even though the vegan lifestyle is increasing in popularity, packaged vegan food are often hard to come by. To solve this problem, many vegans opt to do their own cooking.

healthy vegan meal service

This chapter will focus on several different kinds of ingredients. First, we’ll learn how to replace milk and eggs with things that are vegan friendly. We’ll also cover information on other ingredients that are used as well as animal byproducts to watch out for.

REPLACING EGGS IN RECIPES

As much as we’d like to avoid using eggs in our vegan recipes, it can be a challenge. In fact, this is one of the most difficult ingredients to replace. However, there are many options to choose from that will get the job done.
WHAT DO EGGS DO IN THE RECIPE?

In certain recipes, eggs are almost essential. They bind ingredients together. They can be used to make baked goods rise and they also help make them light and fluffy. Another thing eggs do is to help the product form some structure and also provide extra moisture. They are especially useful while baking but are essential to certain savory dishes as well.

EGG REPLACEMENT OPTIONS

Here is a list of some of the best egg replacement options out there. You can replace the eggs in any recipe using these options.

Use Pureed Bananas

Pureed bananas are another effective egg substitute. Just place a rip banana in the blender and pulse until completely smooth and there are no lumps. A half of a regular sized banana is the equivalent of one egg.

The positive aspect of using bananas is that they are readily available. However, bananas have a distinct taste that won’t work out in every recipe. For example, if you were trying to make peanut butter cookies, the banana flavor would alter the taste.

Ground Flaxseeds

It is best to purchase the flaxseeds whole and store them in the refrigerator. When it’s time to use them, measure out 1 tablespoon of flaxseeds for every egg that you need to replace. Then, pulverize it in a blender or coffee grinder.

Transfer the flaxseeds to a bowl and add three tablespoons of water for each egg you need to replace. Add the water slowly while whisking vigorously. Whisk until the mixture takes on a gel-like quality.

Since flaxseeds are nutty tasting, this egg replacement works best when making things like whole grain breads, muffins, and pancakes. You may want to experiment to get a feel for the types of recipes you like this to be in.

Egg Replacement Product

There are several egg replacement products out on the market that are designed to be vegan friendly. Look at the packaging to make sure that it’s vegan safe and that it doesn’t contain any meat byproducts.

These egg replacement powders get mixed reviews. Some like them a lot, others don’t. They’re definitely convenient and good to have on hand. Once you get used to cooking vegan, you’ll start to learn which foods taste best with it in it.

Since there are several brands on the market, it may take a while to find one that you’re happiest with. When using, just follow the package instructions. They usually come in powder form. If you can’t get it at the health food store, you can easily get it online.

Try Tofu as an Egg Replacement

Tofu is also another option you can try if you need to find a replacement product. You can try any form of tofu but this may take some experimentation. Silken tofu seems to yield the best results. You can also use unflavored soy yogurt in the same proportion with similar results.

The nice thing about tofu is that it blends well with most flavors. Flax seeds, for example, have that distinct nutty flavor. Tofu doesn’t have a lot of flavor on its own, especially when paired with stronger ingredients. Another advantage is that it is widely available in most areas, even in the regular supermarkets.

To use, just take the tofu and blend it until smooth in the blender. Food processor also may work but it’s important to make sure that there are no lumps and the texture is as smooth as possible. To replace one large egg, use ¼ cup of the blended mixture.

You’ll need to do some experimenting to see which recipes work best with tofu as an egg substitute. It all depends on the kinds of recipes you try and your personal preferences.

Using Flour and Other Leavening Agents

You can also use pastes made from different kinds of flours and leavening agents to replace the eggs. The benefit is that most homes have these ingredients on hand. They also don’t have flavor of their own like bananas and flaxseeds do. They can blend into the batter fairly well.

It may take some experimentation to get the proportions right. Here are some options:

 1 tablespoon flour of any kind (try wheat flour, oat flour, or soy flour) and 1 tablespoon water for each egg.

 1 tablespoon baking powder, 1 tablespoon flour, 2 tablespoons water for each egg.

 2 tablespoons corn starch and 2 tablespoons water blended together also replaces one egg.

Finding the Right Egg Substitute

Again, as you try these different combinations, you’ll get a feel for which egg substitutes work best for which recipes. As a suggestion you may want to start with one of your favorite foods and try different egg substitutes until the flavor and texture you desire are reached.

For example, if you want to make a batch of blueberry muffins, you can substitute the eggs for any one of these substitution options. Make a note of how it tastes. Next time you make it, try another egg substitute. After trying several, think about which one was your favorite and stick with that. Pretty soon, you’ll be able to tell at a glance which egg replacement products work best for certain kinds of recipes.

REPLACING MILK IN RECIPES

For a vegan, milk from any animal (sheep, cow, goat, etc) is also forbidden. It is also a very common ingredient when baking and cooking. It is also much easier to replace than eggs.

To replace milk in recipes, just substitute any of these vegan alternatives. For example, if the recipe calls for one cup of milk, use one cup of soy milk instead. Here are some alternative milk options:

 Soy milk Soy milk comes in a variety of flavors and is readily available. Flavors include vanilla, unsweetened, chocolate, and even egg nog. Some brands are thicker and creamier than others. You may need to do some experimenting before you find the brands you like the best. Unless it has a distinct flavoring, soy milk is fairly neutral and blends well in recipes. Soy milk is also rich in protein.

 Nut milks Nut milk beverages such as almond milk and hazelnut milk are also options. Unlike soy milk, these nut milks have a distinct flavor and may not work well in every recipe. There are sweetened and unsweetened varieties as well.

 Rice milk Rice milk also offers a great option to replace milk in recipes. It is also very mild tasting and blends well in recipes. However, it is important to note that rice milk typically doesn’t contain a lot of protein so you may need to compensate for that during the day.

As you become familiar with the different flavors of these milk replacement products, you’ll start to get a feel for which recipes will taste best with them.

REPLACING BUTTERMILK IN RECIPES

Buttermilk is also an important ingredient used in several different recipes. For a vegan, using traditional buttermilk is impossible since it is an animal product. Buttermilk is simply regular milk that has been cultured, which means that it has some good bacteria in it much like yogurt.

Luckily, you can easily make your own. The process is as follows. It makes one cup of vegan-friendly “buttermilk”.

1. Measure one cup of soy milk in a glass pyrex measuring cup.

2. Measure out the same amount in soy milk.

3. Add 1 tablespoon of vinegar or lemon juice and mix.

4. Let it sit for about fifteen minutes before using it.

Soy milk works the best. Rice milk and nut milks don’t work as well. The chemistry of soy milk is better suited. REPLACING BUTTER AND LARD IN RECIPES

Butter is another important ingredient that a lot of recipes call for. There are several different things you can do in order to substitute it:

 Vegetable oil If the recipe calls for melted, or even solid, butter you can consider using vegetable oil instead. This, however, may alter the texture of the recipe a little so you will probably need to experiment.

 Shortening If you really need a solid fat to use in recipes you can use veganfriendly shortening. This is a manufactured product and filled with transfats, however. So, using it in moderation is best. Shortening isn’t good for you at all! You can also find butter-flavored shortening where a butter flavor is required.

 Margarine This is another option that can replace butter or other solid fats, especially if you want something with a buttery flavor. However, margarine is also high in transfatty acids. Watch for transfat-free products, but even those may contain trace amounts of transfats.

 Reducing fat You can also reduce fat with fruit purees. For example, if the recipe calls for 1 cup of butter, you can try using ½ cup apple sauce and ½ cup vegan margarine or shortening. Other fruit purees you can use include plum puree and banana puree. You may be able to find fruit puree fat replacement products in the store. Just make sure they are
Your Guide to Vegan Cooking – Page 11

vegan friendly and that you follow the instructions for making a proper substitution. You may also want to try replacing all the fat in the recipe with fruit. However, this may alter the texture too much.

Always make sure that the butter replacement products are used in moderation. A diet that is high in fat and transfats is not a healthy diet. If you absolutely need them, just use them once in a while.

COMMON INGREDIENTS USED IN VEGAN COOKING

Vegan cooking is certainly an art. As illustrated in the previous section, ingredients such as milk, buttermilk, eggs, and butter are almost essential for certain recipes. But, as we explored, the substitutions are more than adequate. With that said, there are a lot of ingredients that a lot of vegan chefs find essential. Here’s a rundown of some of the most common.

SOY PRODUCTS

Soy is probably the most versatile plant out there, especially when it comes to creating healthy and protein rich vegan meals. Here is a list of some of the soy products that are out there:

 Soy milk This is readily available and can be found in several different flavors, such as vanilla and chocolate.

 Tofu Tofu comes in different levels of firmness such as extra firm, or soft.

 Tempeh Tempeh is a fermented product with a hearty, meaty texture that can be used in stir fries and other meals.

 Ground Meat replacement This soy food is a staple to some, because you can make meals such as Spaghetti Bolognese and vegan chili.

 Soy yogurt Contains the active cultures just like regular yogurt and comes in a variety of flavors.

 Miso Miso is a fermented salty paste that is made from soy and is used as a popular, enzyme rich soup base.

 Tamari and Soy Sauce Both condiments are made from soy.

 Edemame These are the fresh soy beans and are excellent by themselves or in stir fries.

 Soy cheese Soy cheese even melts and has a similar texture as real cheese.

 Soy sausage, hot dogs, and hamburger patties Vegans can enjoy breakfast sausage, hot dogs, and even hamburger patties.

 Soy “chicken” They come in a variety of forms such as patties, nuggets, etc.

 Soy protein powder Soy protein offers a great way to increase your daily protein intake. You can put a scoop in your morning smoothie, or add it to recipes such as pancakes and breads.

 Soy flour This is also a valuable product, particularly for baking.

There are a variety of soy products out there and this wasn’t necessarily a complete list. It just illustrates the versatility of the food product. Look for soy products that are used from non-genetically modified soy beans.

But, soy foods have their critics. Some only like to use them in their “traditional” forms such as tofu, tempeh, miso, edemame, and tamari. Opponents of processed soy products are leery of the fact that they are designed to taste like meat or milk products which to them, defeats the purpose of being vegan. Plus, these foods tend to be highly processed which doesn’t necessarily make them healthier. Whether or not you decide to use them is a decision that you should make after you weigh the pros and cons.

WHOLE GRAINS

There are so many different kinds of whole grains out there, it is worthwhile to experiment. Grains are rich in vitamins, minerals, fiber, and other important nutrients. They even have protein, especially quinoa – an ancient grain that is especially protein rich. Here are some whole grain products to try:

Rye
Buckwheat
Quinoa
Wheat products
Pasta
Brown rice
Oats

These can be ground into flour or used whole. They should form the backbone of a healthy vegan diet.

NUTS AND SEEDS

These are another essential part of a healthy vegan diet. They are rich in vitamins and minerals as well as important nutrients like healthy fats. Here’s a list of some nuts and seeds to try:

Hazelnuts (filberts)
Walnuts
Sunflower seeds
Pumpkin seeds
Pecans
Almonds
Cashews
Sesame seeds
Poppy seeds
Flax seeds
Hemp seeds

You can include them in recipes and also eat them by themselves as a snack.

LEGUMES

Legumes are an essential protein source to a vegan, especially when paired with whole grains. They need to be combined in this way in order to form a complete protein. When this is one of your main protein sources, it is important to remember to combine it.

Here are some examples. This list is by no means exhaustive:

Chick peas (garbanzo beans)
Lentils
Kidney beans
Black beans
Cannelloni beans
Northern beans
Black eyed peas
Split peas

You can find legumes in dried form, ground into flour, and canned. The dried form needs to be soaked overnight in order to soften it. The canned form is easy to use and great to have on hand. The flour is also a popular ingredient in baked foods and savory cooking.

FRUITS AND VEGETABLES

Important for good health, fruits and vegetables add color and variety to your meals. As a vegan, your entire diet will be plant based so you need to get your vitamins, minerals, and nutrients from things like fruits and vegetables.

Look for organic produce whenever possible which makes them even healthier. Organic food is also better for the environment. Seasonal, local produce is also best because it helps support your local economy and tastes a lot fresher.

CANNED AND PACKAGED FOODS

As the vegan diet increases in popularity, so does the availability of packaged, vegan friendly foods. What follows is a list of some of the things you can find.

Breads
Desserts
Baked goods
Snacks
Vegan chocolate
Canned goods
Beverages
Breakfast foods and cereals
Etc…

The great thing is that you don’t even need to go to a health food store to find a lot of these products. Yes, health food stores have a lot of vegan options, but you can even find vegan products in your regular supermarket.

Here is a great resource that will give you a list of all the vegan foods you can find at the supermarket:

http://www.peta.org/accidentallyVegan/

Print it out so that you can find the things that you need when you go to the store. We’ll examine some of these items in greater detail as we talk about how to stock a complete vegan pantry.

HIDDEN INGREDIENTS TO WATCH OUT FOR

As mentioned in a previous section, there are often hidden ingredients in foods that are animal byproducts. A true vegan will take the extra step needed to investigate what these ingredients are and avoid them.

If it is a packaged food and it is listed as being vegan friendly, you can be fairly confident that the food doesn’t have these ingredients in it. But, it is still a good idea to check.

What follows is a list of the ingredients to watch out for. There are two types of ingredients – those that are clearly from animal products, and those that may be from animal products or may be from plant derived products.

In the second category, the only way to really find out is by contacting the manufacturer of the food product. And if they don’t know, consider not buying their product just to be safe.

HIDDEN INGREDIENTS FROM ANIMALS

These ingredients are fairly common in foods so unless a product is labeled as vegan, you should really check the ingredients list to make sure they aren’t included.

 Albumin – comes from egg whites

 Milk products – includes whey protein powder, lactase, lactose, and things like milk and dried milk

 Calcium Caseinate – a fairly common additive

 Calcium Stearate – also another additive

 Suet – a type of animal fat

 Tallow – animal fat product is made from suet

 Bee products – This includes royal jelly, propolis, honey, and bee pollen

 Carmine – a food additive that comes from insects

 Lard – a type of animal fat

 Casein – this is the protein that is in cheese

 Gelatin – from animals, a popular product found especially in jellies and desserts

Other common hidden ingredients from animals include:

Cochineal
Isinglass
Muristic acid
Oleic acid
Palmitic acid
Pancreatin
Pepsin

Most of the above ingredients are typically used as additives in food. They have different purposes, depending on the food that it will go on.

INGREDIENTS THAT MAY BE FROM ANIMALS

The following ingredients serve different functions in the food that they are in. Some are considered additives. Others emulsify foods and supply extra fats. However, just because it sounds like an animal ingredient, doesn’t mean it is. They could be synthetically manufactured or come from plants. You’ll need to check.

The ingredients include:

Emulsifying agents
Fatty acid
Adipic acid
Glyceride
Glycerol
Capric acid
Lactic acid
Magnesium stearate
Monoglyceride
Anything listed as “natural flavoring”
Clarifying agents
Disodium inosinate
Glyceride
Glycerol
Stearic acid
Diglyceride
Polysorbate
Sodium stearoyl lactylate

Yes, some of those ingredients are hard to say – some of them don’t even sound like food! They all have different purposes in the foods that we eat on a daily basis, even foods that we don’t think to consider. The point is that if you want to live a truly vegan lifestyle, it is worth the extra step to follow up and determine if your favorite foods use the animal versions of these ingredients.

However, it is important to understand that the ingredients mentioned in this section can be found in almost everything. If you try to focus too much on it, it may get too overwhelming. It is important to find a good balance between wanted to be a strict vegan and living a fulfilling life. If things go too far, it could affect your health in a negative way from the stress.

Being a vegan is definitely a lifestyle commitment. Learning about the foods you need to eat, how to make vegan friendly substitutions while baking and cooking, and all about the ingredients you may want to avoid are all necessary part of embracing the vegan lifestyle.

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Health and Fitrness

Push Up : Fitness challenge

by shedboy71

These are variations on Push Ups, one of the best exercise for muscles of the chest (pectorals), arms (bicep and triceps) and core development. The core muscles are the rectus abdomen and obliques which support the spine.

Steps

For a Close Grip Push Up lay face down on the floor, or a mat, with your feet together curled slightly so you rise on the ball of your feet. Place you hands close together so your thumbs and index fingers form a triangle on the floor.

Draw your abs in. Inhale as you raise your body up till your arms are straight. Keep your head and neck level with your body (dont look up or down) and dont allow your back to rise or fall. Exhale out as you lower your body back to the ground.

For a Wide Grip Push Up move your hands out to a position slightly wider than your shoulders.

 

Tips

A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.

 

Challenge

Day 1 45 Push ups
Day 2 45 Push ups
Day 3 50 Push ups
Day 4 Rest
Day 5 50 Push ups
Day 6 55 Push ups
Day 7 55 Push ups
Day 8 Rest
Day 9 60 Push ups
Day 10 60 Push ups
Day 11 65 Push ups
Day 12 Rest
Day 13 65 Push ups
Day 14 70 Push ups
Day 15 70 Push ups
Day 16 Rest
Day 17 75 Push ups
Day 18 75 Push ups
Day 19 80 Push ups
Day 20 Rest
Day 21 80 Push ups
Day 22 85 Push ups
Day 23 85 Push ups
Day 24 Rest
Day 25 90 Push ups
Day 26 90 Push ups
Day 27 95 Push ups
Day 28 Rest
Day 29 95 Push ups
Day 30 100 Push ups

 

Video

 

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Health and Fitrness

Avoid these common mistakes when doing HIIT workouts

by shedboy71

HIIT is, beyond doubt, a very effective workout but to get results, it needs to be done correctly. Most people are not used to pushing themselves as hard as necessary for HIIT especially for a workout that is as short as 7- 10 minutes because it is extremely uncomfortable.

That is why many people often start making mistakes during their workouts which can easily sabotage their efforts and diminish their results. Here is a look at some of the most common mistakes to avoid when doing HIIT.



Opting For Longer Workouts

Essentially, a HIIT session can last anywhere from four to twenty minutes, or thirty minutes if stretched to the maximum. If someone is able to push it beyond that, then that is not an achievement.

It is a common error to go for longer sessions during HIIT. The whole point is to push your body to the maximum limit during high intensity periods. This will automatically make your sessions shorter as the body will be too exhausted to work anymore.

Not Warming Up

HIIT training can be tough and strenuous, especially for beginners who are not yet ready to use their body’s maximum potential during their workout sessions. Even those who are physically fit and active need to warm up before they start with their HIIT training.

It is a common mistake to directly hit the gym and get going with the session. This will reduce the effects that you are trying to achieve. Without a warm up, the body will not be able to give it’s all during the high intensity intervals.

Choosing Complex And Complicated Movements

Experts say that with subsequent sessions of workouts, the body can get too tired to perform a complex movement. During your first session, a complicated movement might not seem that bad at all. But after repeated movements, the body and brain could be overstrained, increasing the chances of an injury such as sprains or falls.

Instead, it is advised to choose movements for HIIT workouts that are easier to perform, without having to put too much thought into which body part goes where and which muscle to stretch more than the other.

Apart from choosing complex movements, another common mistake is not perform the easy ones correctly. As simple as a movement might be, unless you are performing it right, it is not going to be effective.

It is always good to give your mind and body a chance to master a movement first before you start training faster.

Not Paying Attention To ‘Recovery’ Intervals

This is one of the most common mistakes during HIIT to reduce the resting or recovery intervals in an attempt to make it ‘tougher’. This is the wrong idea.

The recovery period is as important as the high intensity interval, if not more. This is the period where the muscles pay off what is called an ‘oxygen debt’. They receive the oxygen that they were deprived off as the workout proceeded and led up to their fatigue. Once they get the oxygen back, they can work just as hard in the next high intensity period. If ample recovery time is not taken, then muscles are only partially ready for the next hard work.

Help remove stubborn mature fat cells

Not Being ‘Intense’ Enough

By high intensity during HIIT training, it is meant that you should be extremely breathless, the heart thumping loudly against your chest and your body and brain both screaming that you cannot push any further. If this does not happen to you during your high intensity intervals, you are making the same mistake as many others: not going hard enough.

You need to push yourself to the point where you physically and mentally reach a point beyond which you know you cannot go on. Only then will your HIIT workout be a success.

Most HIIT training sessions involve movements and exercises that are natural and easy. They make the workout more effective and also reduce the chances of an injury. Lifting weights can also be a part of high interval sessions but these weights should not be too heavy. The easier they are to lift, the better.

Diet And Clothing Matter

As good as it might look, wearing clothes that are too tight are only going to bother you during the workout. It is important to invest in proper gym clothes that are made of a breathable material, do not trap sweat against your skin and leave you itchy. It is also necessary to wear proper trainers for your sessions.

In terms of nutrition, first and foremost is to stay hydrated! Drink ample water well before your workout session starts because it’s about to get sweaty!

There are many protein shakes available, which can be used. Otherwise a good fibre and lean protein meal works just as fine. Having said that, it is best to be done eating at least an hour before your session. It is a common error to eat right before working out and not pay attention to what you eat either. Fruits and vegetables just before working out are not going to be very helpful.

Not Staying Determined Enough

The last thing your body needs to hear is ‘You can’t do it!’ Yet it hears this a lot during HIIT training. HIIT can be very tough and demanding. It can make the body feel more exhausted than ever.

So it is common to give up. It will feel hard and impossible, and the negative thinking will only make it worse. But sticking to it will allow you to reap some great benefits.

Doing HIIT Too Often

Boasted by the great outcome and result of HIIT training can lead to the mistake of over doing it such as, trying to do it every day. This is not good for the muscles at all. The maximum frequency of a HIIT session should not be more than twice or thrice a week. This is to allow ample recovery time to the body so that it is all set for the next round.

This is primarily why many people have begun to prefer this over long everyday sessions of low intensity workouts. It does not demand too much time from their busy routines.

Choosing The Wrong Timing

Randomly choosing half an hour in the week for HIIT workout is a big mistake. The sessions need to be timed properly. Having a session right after you eat or just before bed is a bad idea.

In fact, the sooner in the day you train, the better. Taking a good but light breakfast early in the morning, an hour before the HIIT session is the best way to go about it. This way your fat reserves will be targeted better. It will also prepare your body to burn the calories you will be munching up throughout the day.

As a matter of fact, working out early and before going to work will also maximize your performance there, as the concentration and productivity will be at its best.

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