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Kind of drink to avoiding fat storage

September 18, 2017 by bert dell  

To get the ideal weight, it needs effort. One is to maintain a healthy pattern. It also does not escape our daily eating and drinking habits. Changing a habit can have considerable impact on your body's health and weight.

For you who want to slim, try starting with the first step to change your daily drinking habits. As much as possible avoid drinks containing sweeteners. At least limit the consumption of drinks that are too sweet every day. Although drinking fruit juice, no need to add sugar or milk.

Try to get used to a week. Later you will feel a pretty amazing change. Supported by regular exercise and healthy food consumption, it does not take long to get a slim body of your dreams. Also, always prepare a bottle of drinking water beside you. So when thirsty, all you have to do is drink water. Our body which consists of 70% of this water also needs enough water intake every day to help the body work optimally and normally.

Oh yes, drinking water immediately after waking up can also provide tremendous benefits, you know. After waking up, try drinking 2 glasses of water. If you want breakfast, wait 45 minutes later. In this way, there are many benefits that you can get. Starting from ridding the body of toxins and body substances after sleep, neutralize stomach acid and digestion, launch body metabolism, keep skin moist and healthy, to maintain weight.

Drinking sweet drinks may occasionally remain unlimited, yes. Our body also still need sugar intake but in sufficient levels. Do not overdo it, that's all

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the foods with anti-cancer benefits

September 11, 2017 by bert dell  

One effective method to prevent and minimize the risk of cancer is to eat foods containing anti-cancer compounds. Colorful fruits, green vegetables and fresh fish are examples of such foods because they are rich in antioxidant components that are useful for inhibiting precancerous activity and cell damage. Of the few antioxidants that, genistein, daidzein, and flavonoids that have the most powerful effect to prevent cancer. In addition, food sources of vitamin E and Selenium are also beneficial to cut cancer risk. It can be found in spinach, almonds, chili, avocado, kiwi, carrots and other beans.

To be able to optimally fight against cancer cells, you not only eat the food alone, but must accompany by eating a balanced diet with nutrition. In principle, include vegetables in three times your meal schedule, limo servings of fruit in a day and consume fresh fish three times a week. Also add nutrient intake from nuts that are high in geneistein and daidzein compounds.

As much as possible, steam or stir-fry with a little oil. If you want to cultivate in other ways, such as burned, remove the charred part. Or, wrap the food with leaves when burned so that the food does not come into direct contact with the fire, to minimize carbonization or charred process.

Keep in mind, cancer prevention is comprehensive, diverse. In addition to consuming anti-cancer foods, you should also maintain a healthy lifestyle, such as quitting smoking, reducing the consumption of processed foods and preservatives, avoid foods high in saturated fat, steer clear of high-sodium foods that have high N-nitroso levels, regular exercise to maximize metabolism enough rest.

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what to note before applying the keto diet

August 15, 2017 by bert dell  

to make sure that the Keto Diet method is a safe weight loss for your choice. Ketogenic diets are generally safe for healthy people, and Keto Diet makes it unsuitable for everyone. Because the Keto Diet can have a big impact for some individuals with a greater risk that can lead to vitamin deficiency, kidney failure, kidney stones and osteoporosis. For that first consult your doctor if Keto Diet is the right diet for you.
    Why choose Keto Diet, many diet programs are available, such as the atkins and South Beach diet. Check first about ketogenic diets may be online at reputable clinics or you can read them in library books or talk to a doctor or a dietician. Ask your doctor to recommend Keto Diet and find out why his recommendation is the best of any other keto plan.ketogenicdietasm
    Seek advice from a nutritionist who is more knowledgeable about Keto Diet, to help you plan your intake of food to be consumed. Expert advice will help you get the right amount of nutrition through your diet and give you ideas for food variations to avoid boredom.
    Choose good quality food such as meat, because the Keto Diet allows you to consume meat in substantial quantities. So the quality of fresh meat, hormone-free, a little fat, and odorless is recommended. Choose different variants of meat from fish meat. Eat fish if possible because the fish contain high omega-3 content.
    Limit carbihydrate consumption. Most ketogenic diets utilize a combination of carbohydrate removal and low carbohydrate consumption plans. Often, you push ketosis by eliminating all carbohydrates for two weeks and then slowly consume them back with a limited amount of carbohydrates into your diet. Diet-Diet
    Eliminate sugar from your diet. Even a small amount of sugar can convince your body to burn glucose for energy, not fat. Maximum sugar is avoided for weight loss.
    Drink plenty of water to encourage weight loss. Water helps your body's metabolism to burn more calories and help prevent constipation.
    Consume vitamin supplements because low in carbohydrates and high protein are the focus of your diet that can block your body from certain essential vitamins. Get multivitamins and supplements for calcium and b complex to balance nutritional intake.
    Exercise regularly. You will lose fat faster on Keto Diet if you exercise. Walk around the block, ride a bike, jog in a park or work on an ellipse. Schedule some form of exercise into your daily routine to keep your heart healthy and lose weight.
    Enough sleep, you may feel weaker during the early stages of ketosis. Sleep 7-8 hours a night for maximum energy. Adequate rest will also help your weight loss efforts.

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fat loss mistakes you might not aware

August 14, 2017 by bert dell  

Hippocrates (460-377 BC) once said, "It proves that we humans are looking for ways to find a way of life. To health with weight-loss since thousands of years ago.

Unfortunately not easy to do something that should be done (sports). Many gave up halfway because of the overwhelming struggle demanded. Why? Because most people just focus on burning fat alone, and forget to focus on the formation of muscle mass. Cases like this are easy to find in women who are still afraid of something that smells of muscle, because the paradigm of women is still oriented in the spooky size of male muscles they see on TV and magazines. The truth is, women's muscles are much smaller, not as sinister as men's muscles, and if they are not in contraction, a layman will not be able to tell which one is female and what is not. The only visible feminim physical most women in general.
1. Failure to set goals

The main mistake those who want to burn fat is neglecting to set goals early, before going to the gym. Setting goals does not mean merely intentions, but also develops plans and targets. For example the umpteenth day until the umpteenth, you should be able to go down a few pounds. For that you have to do this and that with loads of pounds and so on. If it's just an intention, it's useless. Many fitness mania who jumped into the gym, intend to burn fat, but like lost direction. Worse, he began to question his whereabouts in the gym. All that happens because the concerned does not set his goals. Rough, just  origin.

Most of them just capitalize the intention only, the intention to burn fat, but do not know for what. For health? Want to lower cholesterol? Wrong! That's a too general answer. You need something more detailed than just a standard answer like that. The more standard your knowledge, the more likely you are to break the charcoal. Instead, the more detailed knowledge about why you should do it, the more likely you are to succeed in the gym. You can find out about it with a lot of reading and research.

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Beginning to join the gym, you can only spirit 45, super hard workout in the gym tirelessly. But if not equipped with knowledge, then the spirit of 45 was easily faded. Did you know, have you yearly fill your body fat bags with extra fat calories? What makes you believe you can empty the fat bag overnight? Everyone has a tough time in the gym, where you suddenly feel very lazy to exercise, or even, to continue your gym membership. In such a difficult time, your knowledge of fitness will play an important role so you do not easily give up easily.

Men are able to dispose of 0.5 to 1.5% of their fat weight per week if they want to do cardio and weight training aggressively, and eat healthy food. While women range from 0.5 to 1.0%. This means if you men weighing 136 Kg, then the realistic is to lose weight by 6 - 18% (18-54 pounds / about 9-27 Kg) in 12 weeks. How big is not it? If you want comfortable, goal  is 18 pounds. If you are not afraid of hard training all out, then goal  is 54 pounds / about 27 Kg.

Let's be realistic. In fact you've lived decades with the wrong lifestyle. You do not know the taste of low-fat, strong and healthy. You can just imagine the taste by reading a health magazine, but actually do not know exactly what it feels like. Do not you owe it to yourself to make it happen? Challenge yourself to live a few months with an old lifestyle, but you will never try.

What distinguishes between dreams and reality is the deadline of time. So make a realistic goal. You can realize the origin of a will, forget the sweet promise of health equipment advertising, willing to accept the fact if all this is not instant and not easy.

isolation training for the back

August 10, 2017 by bert dell  

Often forgotten or even not widely known to people, this one exercise is one of the wrong exercises when interpreted as a triceps exercise or even the shoulder. Though this exercise is a good isolation exercise for your wing muscles .. because it hit directly on the muscles latissimus dorsi, teres major and rhomboid.

Before doing this exercise, precede with other wing practice movements, such as pull-down, pull-up, or rowing.

Straight arm lat pulldown
Notice the execution:

    Hold the pulldown cable or cable tricep tool, but replace it with a long bar.

    Stand in front of the tool by opening the legs shoulder width apart, and the arms are also shoulder-width apart. Hold tightly to the bar with both arms straight, palm grasping the bar face down, with the grip over hand grip. [A]

    Slightly bend both knees at the time of execution.

    Beginning of movement, leave both arms slightly above parallel and press the bar together down with both arms, and stop with bar barely touching your thighs. [B]

    Keep your back steady and not moving or swinging.

    Return the bar upwards until it passes slightly from parallel (approximately in front of your nose). BUT .. do not let the load rests on the stack alias the cable becomes loose, keep the load resistance, do not remove the load.

    Repeat again until 12 reps, if you can more than 12, add the load when doing the next set. Do it 3-4 sets.

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failure is not an option when doing training

August 9, 2017 by bert dell  

When he coached, he kept saying, "Okay, that's one more time. If there is an earthquake or your life depends on it, then you will be able to do 2 more reps. If there are 10 naked girls watching and waiting, you'll be able to do 3 more reps! "This article will not judge whether Mike is right or wrong, except to invite you to taste the exercises he taught. This is the last article about the training experience with Mike, because 2 years later, Mike died.

The definition of failure according to Mike is if the exercise to the point where you can not finish one of your own full rep without help. After a short warm up, Mike did a set of leg extension exercises with heavy loads and slow speeds up to BFT (Beyond Failure Tolerance). Then as soon as possible Mike switches to 1 set leg press until BFT.

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Mike just do 2 sets of feet only, but according to his confession, his legs felt very pumped, needed a few minutes break before going into the calves. Many bodybuilders say, most difficult to train calves, most of them up and down quickly when exercising calves. If you're one of them, you should try Mike's way of exercising, "Slowly, hold on, higher, high again, hold it down, lower slowly." Do 12-20 reps in that way, and you'll feel the difference. The full exercise you can see below:

The HIIT body training for women

August 8, 2017 by bert dell  

If you're looking for a new exercise regime, or just looking for some new challenges, High Intensity Interval Training (HIIT) training might be right for you. HIIT is an exercise with high intensity, fast and short recovery period.

Do not be fooled by short intervals, if you do it right, these bursts will create tremendous effects on your body. This technique has stolen much attention in recent years and for good reason. Here are three great benefits of HIIT training.
Helps Build Endurance

High intensity training adjusts to the muscle cellular structure that allows you to increase endurance while doing this type of exercise. "Journal of Physiology," posted a study in which people participated in HIIT for eight weeks and the results showed that they had doubled the length of time they could ride a bicycle while maintaining the same speed.
Burn Calories and Fats in a Shorter Time

HIIT is very good if done with a limited time. Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for one hour.
Use of Energy Effectively

Through body interval training, you learn how to use energy that comes from the body's energy system efficiently. HIIT also helps remove toxic waste from your muscles during rest. In addition, it can help you breathe effectively
Increase Metabolism

The American College of Sports Medicine reveals that High Intensity Interval Training (HIIT) helps you take more oxygen than non-interval exercise. Excess amounts of oxygen consumed helps increase your metabolic rate from about 90 minutes to 144 minutes after an interval training session. So that metabolism increases and helps burn more calories at a faster rate.

No Tool Required

HIIT training does not require equipment like in a gym. All you need is a bit of open space. This exercise takes advantage of your own body weight, so any exercises that make your heart rate fast like plyometrics, high knees and jumping jacks can be implemented into a HIIT workout.
Eliminating Fat without Sacrificing Muscles

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Cardio is often associated with muscle loss. But not with this one exercise, HIIT exercise, however, combines weight training (weight into your body) and effectively allows dieters to maintain their muscle growth.
Choose Your Own Exercise

The great thing about High Intensity Interval Training is that you should not limit yourself to just walking or cycling. In fact, you can choose any cardio workout and make it an interval exercise. You can bike one day with max speed for 30 seconds and take 45 seconds at the second interval and the next day you can switch to jogging or aerobics.
Good for heart health

They say that extreme training helps build extreme results. It's hard for most people to push themselves into the anaerobic zone where you lose your breath and feel your heart beat faster and faster. With interval training it is easier to push yourself to that level. This helps maintain heart health and helps blood flow effectively throughout your body.

abs body training for men

August 8, 2017 by bert dell  

Lie on your back on the floor and use a mat or carpet to make it more comfortable. Bend your knees face up. The soles of the feet in a flat position with the floor. Cross your arms in front of your chest or you can put your hands behind your neck or head, but many people tend to pull the head or neck during exercise, which can put extra strain on the spine. The head and neck should rest in your hands. Tip: Do not lock your fingers behind your head.

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Then lift your back to shrug your shoulders toward the ceiling (instead of towards your knees) using your abdominal muscles and feel the contractions. It is very important not to lift the whole body back from the floor, as this can cause tense back, and extended movement does not help you develop six pack abs faster.
Tips: Do it with slow motion, controlled movement - do not cheat yourself by using momentum. Or for maximum results can use dumbbell as a load.
Do: 3 sets with 15 reps / Failure
Hanging Leg Raise

Hold a bar (tool bar for chin up) that hangs over, hold with your hand, with the chin up (not down). The position of the foot should be straight down with the pelvis rolled slightly backwards. This will be the starting position.
Raise your legs until the body makes a 90 degree angle with the legs. Exhale as you perform this movement and hold the contractions for two or more. Go back slowly in the starting position as you inhale.

Get more energy with your fave coffee

August 3, 2017 by bert dell  

If drunk enough and not excessive, and not much mix, coffee can provide a variety of positive effects for health you know. Starting from making energy, to help burn more fat.

As presented by nutritionist Jansen Ongko, MSc, RD, there is a portion rule for coffee consumption for maximum positive effect. The suggestion of caffeine consumption for adults is 200-300 mg equivalent per day or equivalent to 2 cups of coffee.

"For coffee consumption, coffee should be consumed without any mixture, adding milk, cream and sugar will make coffee taste more delicious, but it can reduce the effectiveness of the womb," Jansen added. Well, what are the healthy benefits of coffee consumption according to Jansen? Here's the list:

Increase energy

The mechanism of action of caffeine is the body becomes sleepy, feeling refreshed, slightly excited, the heart beats faster, blood pressure rises, muscles contract and the liver will release the sugar into the bloodstream that will form extra energy.

Caffeine also increases the hormone adrenaline in the blood which is a hormone designed to make the body ready for intense physical activity.

Increased memory

After drinking coffee, caffeine is absorbed into the bloodstream which then flows to the brain. Coffee then improves the various aspects of general cognitive functioning. A study presented at the Radiological Society of North America in 2005 concluded that eating two cups of caffeinated coffee increases the short-term memory and reaction speed.

Reduces the risk of type 2 diabetes

Studies show that coffee drinkers are less likely to develop type 2 diabetes. In the Journal of Agricultural & Food Chemistry 2012 explained that the effects of compounds contained in coffee would hinder HIAPP (Human islet amyloid polypeptide), a polypeptide that can produce abnormal proteins found in People with type 2 diabetes. Researchers suspect the cause is chlorogenic acid in coffee plays a role in slowing the absorption of sugar in the digestion. This chlorogenic acid also stimulates the formation of GLP-1, a chemical that increases insulin (a hormone that regulates glucose uptake into cells).

The study, published in the Journal of the American Medical Association in 2004 also states that eating a glass of coffee every day can increase insulin sensitivity. In addition, other studies found that caffeine, caffeine and chlorogenic acid contents in coffee helped prevent the formation of HIAPP toxins, and protects insulin-forming pancreatic cells. This is what causes regular coffee consumption to help reduce the risk of diabetes.

Against depression

In a Harvard study in 2011 mentioned that women who consume 2-3 cups of coffee each day have a 15% lower risk of depression.

 Coffee is a source of antioxidants

Research published in the Cancer Epidemiology Biomarkers & Prevention states that coffee contains a number of antioxidants that work against the free radicals that cause degenerative diseases. Not only that, coffee also has benefits when consumed before the sport you know.

A study published in the Journal of Sport Nutrition and Exercise Metabolism revealed that drinking coffee before exercise will optimize fat burning by 15 percent more calories up to three hours after exercise. The dose required to produce that effect is 4.5 mg of caffeine per kg of body weight, so that a person weighing 68 kg, approximately requires 300 mg of caffeine to obtain the effect.

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Reasons why weight rises up after you lost it

August 2, 2017 by bert dell  

Just happy because the weight finally managed to go down, but why suddenly rise again quickly? Hmm, you need to recognize the factors that cause it.

Quoted from Body and Soul, nutrisionist Dr Tim Crowe says that often maintaining weight is more difficult than lowering it. One of the triggers that are often touted is the decline in body metabolism.

"However, a proper diet and done gradually also need to be applied so that the metabolism does not change drastically," said Crowe.

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In addition, another cause of easy weight gain is due to the process of 'instant diet' that was done before to lower the weight. If you do extreme and rapid weight loss, for example just by reducing your eating schedule, strict calorie counting, and drinking excessive water, your weight will quickly drop and quickly rise again.

These habits are generally short-term and difficult to maintain in the long term. By holding back hungry and reducing mealtimes, you can potentially become more easily tempted to 'take revenge'. During this revenge you can then eat far more than the body actually needs.

"So look for a long-term lifestyle that you can customize, do not do it all suddenly and extreme, because you tend to get bored and feel overwhelmed.You're going to change back to the old habits, the weights will go up again , "Crowe added.

Avoid also making food as a coping to overcome the problem, including when you are stressed, tired, or bored. This habit mentioned Crowe can also affect your weight gain.

"Identify the appetite trigger rises, such as stress.When you experience it, look for other diversions in addition to food such as walking, calling friends, or a warm bath," Crowe message.