Health

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Muscle Building

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Nutrition

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How To Take Care of Your Health

take care of yourself

To remain healthy as possible, you need to be an active participant in self-care. You can help maintain your health and wellness by incorporating a few steps in your life daily and bearing in mind the changes in how you feel. Taking care of own health is not only for adults, but teens too. Seek advice from your doctor about healthy lifestyle and stay away from habits or activities that could damage your body in any way.

  • Quit smoking, and if you don’t smoke, don’t try to start it. Smoking is proven to cause chronic lung conditions, such as lung cancer and emphysema. Avoid places or situations where you may expose to second-hand smoke as well.

 

  • Practice nutritious, well-balanced diet. It doesn’t mean you can’t enjoy the not so healthy options once in a while but don’t over-do. Make sure to eat two to four servings of fruit every day, and three to five servings of vegetables. Adults, teens, and children should consume five to seven ounces of meats or beans, and two to three servings of dairy products daily.

take care own health

  • Protect yourself from the sun to stay away from wrinkles, age spots, and other skin problems. Use sunscreen with an SPF at least 15. Apply it thoroughly and reapply every two hours. Apply it more often if you’re perspiring or swimming.

 

  • Don’t take your eyes for granted. Protect it by eating food rich in omega-3 fatty acids, zinc, lutein, vitamin C, and vitamin E to ward off age-related vision problems. Wear a sunglass that protects your eyes from the sun’s ultraviolet (UV) rays.

 

  • Make sure to find time to exercise at least three to four times a week if you can’t do it every day. Exercises help in improving your mental alertness and mood. They also aid your body to stay healthy and resist illness. Exercise also helps you stay in good shape, increase your energy, and sleep well at night.

 

  • Resist pressure to take alcoholic drinks, regardless of your age. Drinking hits your vital organs severely, regardless of how much you consume. Drinking may lead to inflammation of the liver or hepatitis. Alcohol can also cause a surge in blood pressure, which puts additional strain on the heart to pump oxygenated blood to tissues and cells of the body, including the brain.
  • Don’t drive if you have been drinking, and don’t ride a vehicle driven by someone who’s been drinking or using illegal drugs. Call someone to come and pick you up, rather than risking your life to injuries or even death.

 

  • Avoid sex with someone unprotected. Sexually transmitted diseases are devastating to the body, such as syphilis, gonorrhea, or Chlamydia, and may cause impotency. Other communicable diseases, such as human immunodeficiency virus (HIV) and acquired immunodeficiency syndrome (AIDS) can damage body function and eventually lead to death.

 

  • Cut out negative influences in your life. Think of influences that affect your health and slowly get rid of those negative influences from your life. Some of the negative influences that you might want to consider are junk foods, fast food drive thru, someone who doesn’t respect your goals, being disorganized, staying up too late, etc.

Best Reasons to Walk

Walk Park

Walk Park

Walking is something we can give to ourselves every single day to feel good. Walking is free, and we can do it as many times as we like. There’s no learning curve in walking (well, except for toddlers) and it’s arguably among the best exercise we can get free of charge. Want more reasons to walk? Here are the advantages of walking.

  • Lift your mood. Walking, especially outside, is one of the best ways to lift a melancholy mood. Whether it’s a 10-minute stroll in the city or a 40-miute walk in the park, walking outside on most days can be one of your hardest-hitting self-care tools in your toolkit.

 

  • Clear your mind. If you need more room to think, then try walking outside. There’s something about walking that allows everyone to let go of the cobwebs in the mind and let some light into the dark corners. You may feel amazed of how new, exciting ideas incubate through walking.

 

  • Connect with friends. Facebook and phone calls are fine to connect with friends, but conversations with friends while walking generates real connections. There’s nothing like the bond we have with our friends when walking while laughing together, sharing insights on a deeper level, or offloading the events of the week.

 

  • Get a burst of energy. Small amounts of movement generate energy, studies show. The next time you feel sluggish, try to put your shoes, get a jacket if you need it, and take a walk around the block. You’ll be surprised the difference in your energy level, and you may want to walk another block or two before going back home.

 walking with dog

  • Enjoy time with your family. A walk with family can be more than quality time. It can be a perfect time for you and your spouse to reconnect without the daily stress of work and life. Your children can enjoy the moment more than just spending time indoor.

 

  • Do it your way. You can walk whatever you want that works for you. You can walk fast. You can walk slow. You can walk to music, walk and talk, walk unmindfully and let your mind go, or walk and listen to a podcast. You can walk to the store, walk down to the corner, walk across the country, or walk a mile.

 

  • Fit into your busy schedule. You can walk from your desk to the bathroom, going from one meeting to another, or dashing from your car to grocery store. Consider all of the walkings you do as they all counts. There are many ways to fit the gift of walking into your day.
  • Use it as a replacement activity. Feel too tired to go to the gym in the evening or work too late? Allow me to suggest walking, the perfect replacement activity for disrupted exercise plans. You can do the walking alone, with a friend, partner, child or even your neighbor’s dog.

 

  • Enjoy the seasons. Swimming is fun during summertime, skiing is a winter sport, but walking is a year-round physical activity. You can enjoy walking in spring when the trees are budding green, and flowers are just peeking their heads. You can walk under the riot of falling leaves on a walking path. Walking in a snow is also an interesting way to escape the grind for 20 minutes.

Building Muscles After Reaching The Plateau

muscle beautiful girls

Building muscle does not come easy, and you need to force growth by using the proven technique in your workout program to get desired progress. It is exciting in theory but learning a new skill or implementing a new habit can be frustrating. You only see rapid improvements and rewards of your relentlessness with time, practice, and lots of effort.

Often, the opposite is true when it comes to building muscle. When you first start in training, you typically notice the gain in size or shred significant amount of fat in just four weeks. You eventually become better at lifting. Then a funny thing takes place. Most of the time your progress slows down or even completely slows down.

Sure you learn some new exercises or add some weight to your lifts, but you feel like your body just can’t get more muscles. What happen? It’s just normal because you are completely normal. Plateau is part of body transformation. But it doesn’t mean you can’t go over it and start gaining muscle fast. To do this, you need to stop the same traditional methods and become more innovative with your workouts.

Keep in mind that muscle growth is primarily the result of three factors:

  1. Muscle tension
  2. Metabolic stress
  3. Muscle damage

men models body shaping

These factors only mean one thing – adding weight isn’t enough. You have to challenge your muscles and force them to grow. Most people find it hard to gain muscles after they reach their plateau. But with the help of a specialized approach, you can jumpstart almost all stagnant plans.

Innovative Rules of Specialization for Size – Adding Muscle

You surely want gains, new muscles with more size. Something you can admire in the mirror. To make this a reality, choose a body part and then focus on it for at least 4 to 6 weeks and follow the following rules.

  • Give time and place for body part training. One muscle group or body part at a time. Work on your chest, back, legs, arms, and so on one at a time.

 

  • Do 40-50 sets per week.

 

 

  • Rep range: All of them, but avoid sets of 3 or less, especially if the frequency is on the high end. You can do 4-6, 8-15, 12-25, or even sets of 50.

 

  • All of them! Compound lifts are good, but isolation work earns its stripes during a specialization phase. Also, perform both unilateral and bilateral movements.

 specialization phase

During specialization phases, I love to program exercises that I have not used consistently at least in two years because variety is a strong hypertrophy driver. But this does not mean you perform silly activities. Shifting from wide-grip barbell curls into a medium grip, for example, is great. You’ll find plenty of options in the book “The Keys to the Inner Universe,” by Bill Pearl.

Intensity Techniques

If your workout is just same old technique, you won’t likely notice much difference, though the added frequency will perhaps cause a spark. Creativity makes your muscles feel alive. Add a technique or two to your workouts like accentuated stretches, mid-rep pauses, peak contractions, drop sets, compound sets, and super sets. One more thing to take note is to avoid techniques like forced reps or negative reps.

Other Body Parts?

 

 

Just think about maintenance for your other body parts. Perform full body workouts with basic, compound exercises done with perfect technique while leaving a few “reps in the hole.” It will offer a robust training effect and make you feel like you are doing something worthwhile. Which you actually are – reinforcing outstanding technique.

Duration

Use this kind of approach for at least four weeks and a maximum of 6 weeks. Allow super compensation to happen by reducing volume. It’s also recommended to go back to more regular training before starting on another specialization phase.

You can use this example for your reference:

  • 4-6 week arm-specialization
  • 1-2 week unloading (reducing volume)
  • 4-8 week regular training
  • 4-6 week leg specialization

Do not perform back-to-back specialization phases for the same muscle group. It just doesn’t work at all.     

Stop Food Anxiety And Over Indulging – Sustainable Strategies

food anxiety

Most people, if not all, have overindulged, and then lived to regret it. I have been there. Drinking too many glasses of wine, and then feeling like absolute garbage the next day. A thin slice of chocolate cake turned in 5 slices, and you were feeling the guilt and regret. In the past, I would use social gatherings as an excuse to overindulge. I would end up being bloated with a killer food hangover. I have to spend the next few days restricting my diet and going hard on myself with exercises just to get the bloating down.

Cravings and Indulges

I know how frustrating it is to feel like you can’t control your desires and indulges. I know what it’s like to ruin your nutrition to pieces in an instant. I know a lot of clients who want to end the cycle of a binge, berate, restrict, and repeat. I feel them. But, admit it, we still want to have our favorite foods and drinks. We want to taste, sip and never feel deprived. Honestly, the pit is deprivation. Willpower is finite, so deprivation usually leads to backsliding and rebounding.

Consuming Foods and Drinks Should Be Pleasurable

pleasurable drinking

Food is meant to give us pleasure, so why should we feel sorry consuming it? All of us want to indulge without feeling guilty. I want you not to feel shameful again after eating whatever you want. Shame over food is not a productive emotion. I want you to never again utter the phrase “I can’t eat that.” We don’t need dieting in transforming ourselves completely – it’s our mindset.

Mindset Transforms Ourselves

Mindset may sound like a complicated intangible term, but it’s the opposite. Your perspective is your mindset. The way you look at the things around you, and how you choose to perceive the world are all about your perspective – your mindset. Your mindset guides you how you think about fitness and food. It’s your mindset that determines permanent success. You need to cultivate a positive mindset in your food and indulgence.

In this post, I share with you two useful strategies that I apply both to myself and my clients. These will help you develop lasting habits for a healthy, fit life. These two simple, sustainable strategies will help you put an end to food anxiety and over indulging.

Consume foods that make you feel good during and after (including indulgences).

woman-eating-salad-at-outdoor-cafe

Healthy food nourishes your body and should be palatable. Meanwhile, food that does not nourish your body can still be neutral – meaning it won’t give you a joint aching frenzy. Keep in mind that you should eat, lift, and be happy.

The most important is the last part, but it is also significantly influenced by the first two. Either way, you want to be able to eat and never feel shame or guilt associated with your choices. To accomplish this, you should ask yourself a series of questions before imbibing or consuming.

  • Does this food help my intentions for my body? (If you think so, then go for it!)
  • If not, will I feel guilty about it later? (If your answer is no, then go for it!)
  • Will this food that does not help my intentions add to my experience in some significant way? (If not, don’t consume it!)

The point here is to check in with yourself and pause before you go too far down the binge eating rabbit hole. The key here is to indulge intelligently and create mindful decisions and not to mindlessly eating or drinking whatever is in front of you.

Use the first bite rule.

woman-eating-chocolateIt’s such a pleasurable experience to sip Sauvignon Blanc on a sunny, Summer patio or a bit of a warm brownie sundae that makes you go mmmm. Food, love, and heaven usually come together. Food is intended to be enjoyed, but you should also ask yourself if you’re enjoying every bite as much as the first.

You need to stop and check in with yourself after every sip or bite. Is it still amazing? Ask yourself if you really taste it or just consume it because it’s there. Stopping to ensure you’re still enjoying the experience requires mindfulness, which is the ultimate goal of nutritional freedom. It’s the most natural way I’ve realized to avoid overeating and post-consumption regret.

 

 

Essential Contributions Of Omega-3 Fatty Acids

 

why-diet

Omega-3s – or omega-3 fatty acids – are an essential subject in the nutrition industry. While it may sound like something new to ordinary people, your doctor, and qualified nutritionists can assure you that omega-3s are vital for normal body function and favorable health.

Why Omega-3 Fatty Acids Are Essential?

Our bodies can’t make this type of fat, so it must be received from food. That’s the reason we consider omega-3s as essential. These fats are necessary for proper nervous system development and function. They also allow our bodies to grow normally, protect against skin disorders, repair wounds, preserve fertility, maintain ideal cognitive function, and support healthy vision. Without these fats, our body would fail to function normally, and likely to develop several health issues.

Rich Sources of Omega-3s

Make sure your daily meals include foods rich in omega-3s. Be mindful of the three main types of omega-3 fats in our diets:

  • Eicosapentanoic acid (EPA)
  • Docosahexanoic acid (DHA)
  • Alpha-linolenic acid (ALA)

omega-3-fatty-acid-rich-food

EPA and DHA usually come together in seafood and fish, whereas ALA is found in plant foods. Below is the list of foods rich in omega-3 fats:

Significant Sources of EPA and DHA

  • Fish Oil
  • DHA Omega-3 Eggs
  • Krill/Krill Oil
  • Shellfish (mussels, shrimp)
  • Cold-water fatty fish (sardine, salmon, mackerel, trout, herring)
  • Grass-fed meat
  • Algae Oil (good source of DHA only)

Significant Sources of ALA

  • Walnuts/oil
  • Canola oil
  • Grass-fed meat
  • Wheat germ oil

As you can see, many of the foods that you probably take regularly do not contain enough or any EPA and DHA. Perhaps, you eat more foods rich in ALA. Though ALA is an omega-3 fat, it doesn’t have much functionality as EPA and DHA.

Is Eating Lots of Foods That Contain ALA OK?

These foods rich in ALA include soybean oil (usually found in salad dressings and food product containing vegetable oil), some nuts and seeds, and canola oil. We get enough omega-3s in our diets in the form of ALA, but this particular type of omega-3 fat doesn’t have similar effects in our body as EPA and DHA.

 

EPA and DHA are shown in scientific investigations to be more effective than ALA for improving insulin sensitivity, and decreasing the risk of diabetes ( as our glucose tolerance improves). They also help prevent cardiovascular diseases. Right from day one (infancy), EPA and DHA also help our nervous system to develop normally and help prevent macular degeneration and other vision disorders.

Some people claim that our body can make sufficient EPA and DHA from ALA through unique metabolic pathways in our bodies when we eat ALA-rich foods. However, the current scientific data suggests that conversion process is rather insignificant. Only 2-5% of ALA is converted to DHA, and 5-10% is converted to EPA in our bodies.

How To Get Enough Amount Of Omega-3 Fats?

To get the sufficient amount of omega-3 fats to our bodies, we need to eat foods or consume supplements containing EPA and DHA along with foods with natural ALA. However, beware of the foods labeled as rich in omega-3 at the grocery store. Many products are boasting “heart healthy omega-3s.”But if you just look closely at the label, you’ll find out that the source of this omega-3 is usually a small dose of canola oil, or soybean, which is basically just a fake marketing. To make matters even worse, some food manufacturers load these “healthy” omega-3 foods with amounts of sugar.

sources-of-omega-3

Choose fish, meat, and eggs as your sources of omega-3 EPA and DHA. When it comes to fish, dark, fattier fish, such as salmon and trout are the best food sources of these fatty acids. Eating fish twice a week in various forms is great for you. Keep in mind though that some types of fish can have drawbacks. Older, larger predatory fish and marine mammals contain high levels of mercury, dioxins, polychlorinated biphenyls (PCBs), and other environmental contaminants.

Do your best to consume foods rich in EPA, DHA, and ALA and supplement with Omega-3 oils as regularly as you can.