Short list of bodybuilding fiction

If you'v been training, here's a short list of bodybuilding fiction.

1. 12 Rep rule

Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having  longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

image The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

The truth is there's nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of  15 reps or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes." Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to  transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These  reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

Natural Way of Living Updated at: 4:09 PM

The Importance of Physical Fitness

Where almost every essential task can be performed online, exercising and being physically fit can be tough case to sel yet, or with a phone call, from the driver’s seat, in our increasingly sedentary worldl And improve overall health and well-being is physical fitness and exercise cut the risk of cardiovascular disease, one of the simplest and most effective ways to bring down  blood glucose levels.

In reality, everyone should exercise, yet survey shows that only 30% of the United States adult population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all.

Inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in America, because inactivity and obesity promote insulin resistance and other factors that trigger other kinds of diseases.

Male fitness model The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling the onset of any kinds of diseases. For people who are already candidates for some serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some parts of the body like insulin sensitivity, lower the risk of heart disease, and promote weight loss.

In 2003, the Journal of Clinical Endocrinology and Metabolism had published an issue regarding the result of their study and found out that lack of exercise and physical fitness were the key factors behind obesity and other serious diseases like diabetes.

Hence, it is extremely important for a person to stay healthy and be physically fit in order to avoid such illnesses.

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” couch potato, is to consult with your health care provider.

If you have cardiac factors, your doctor may want to perform a stress test to establish a safe level of exercise for you.

Certain complications of some diseases will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible “retinal detachment.”

Health experts also contend that patients with sever peripheral neuropathy or PN should avoid foot-intensive weight-bearing exercises such as long-distance walking, jogging, or step aerobics and opt instead for low-impact activities like swimming, biking, and rowing.

If you have conditions that make exercise and physical fitness a challenge, your provider may refer you to an exercise physiologist who can design a fitness program for your specific needs.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor.

The bottom line is that physical fitness and exercise should not have to be a rigid activity and should not come off strong. Your exercise routine can be as simple as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator. The important thing is that you keep on moving. Every little bit really helps a lot.

In the end, you will realize that the many things that good food can bring you are equally the same as what physical fitness can do for you.

Natural Way of Living Updated at: 1:34 AM

Natural Remedies for Stretch Marks

Development spurts throughout adolescence, sudden weight-pick up, fast expand in bulk, and pregnancy all have one thing in as something to be shared.  They all can possibly desert the glossy hair-line scars known as stretch imprints.  When the body develops quicker than skin cells can imitate, the ensuing cracks in the dermis – the second or center layer of skin which is in charge of the structural honesty of our bodies – first show up as purple or rosy lines.  Gradually these imprints lighten, yet they won't vanish without help.

Aloe Vera

Fresh aloe vera gel is an alternate magnificent wellspring of vitamins that assistance to mend skin.  Aloe is additionally a standout amongst the absolute best common lotions and has been utilized for many years to keep hair, skin, and nails solid and sound.  Because aloe vera is so delicate, don't hesitate to utilize this medication to the extent that you need.
Natural Remedies for Stretch Marks

Wheat Germ Oil

An alternate mainstream medication for stretch imprints is with wheat germ oil.  While this medication is accounted for to be better for new stretchmarks, it might additionally help with more seasoned, waiting scars.  Apply natural wheat germ oil in the wake of utilizing a derma roller for quicker comes about.

Coconut Oil

Wet-processed or chilly pressed virgin coconut oil is an alternate super legend for your skin.  While it is a soaked fat, coconut oil separates itself from your common sat fats in that it is basically made up of medium chain triglyceride lauric corrosive. This 12-carbon unsaturated fat has a long arrangement of demonstrated wellbeing profits, including the capacity to enhance skin flexibility, build cell recovery, and battle off contamination.  Use coconut oil over stretch stamps without anyone else's input, or as a catch up to the derma roller and say "farewell" to those unwanted scars.

Rose Hip Seed Oil

In terms of sound skin, there are few lotions that can measure up to rose hip seed oil.  Cold-pressed from the seeds of the greenery rose (Rosa moschata) this light-weight, non-oily oil is loaded with vital unsaturated fats that enhance skin quality and versatility.  Rose hip seed oil is likewise the best hotspot for trans-retinoic corrosive, a common manifestation of vitamin A that sways skin to recover speedier.  Use 100% natural rose hip seed oil with a derma roller to minimize mending time.

Argan Oil

Triterpenoids and against oxidants regularly introduce in argan oil offer stunning recuperating force!  When connected to extend marks, argan oil will help to blur these scars while likewise saturating skin and enhancing cell wellbeing.  Argan oil is made out of something like 80% unsaturated fats which relax and fortify skin, restore versatility, and support development of new cells.  Also, unadulterated natural argan oil might be utilized as a recuperating cream after medicine with a derma roller.

Derma Roller

While this cure may be excessively frightful for some individuals to utilize, the derma roller has accepted incredible audits from the individuals who have utilized one consistently to free themselves of stretch imprints.  This convenient hand-held gadget offers a little wheel with anyplace from two hundred to in excess of five hundred micro needles that enter through the external layer of skin and into the dermis.  When moved over stretch denote, the several modest needles invigorate collagen generation profound in your skin to push recuperating.  Because the needles of a derma roller are so thin, be sure to get one made with titanium that won't break or twist.  You need the needles to be straight to counteract harm to the epidermis.

Utilize this gadget before applying a percentage of the other all-regular cures said beneath to get the best comes about conceivable!

Vitamin E Oil

For a superbly restorative stretch imprint medication, throw together a group of natively constructed body margarine utilizing this formula.  The dynamic elements – shea margarine, coconut oil, vanilla oil, and vitamin E – all have wellbeing profits for your skin and will help to diminish the appearance of or take out scars totally.


True gelatin (not the kind you purchase on the treat walkway in the market) is one of the best dietary wellsprings of collagen accessible.  When ingested, this astonishing sustenance serves to firm skin and pushes development of new cells, and a long arrangement of other wellbeing profits (joint help, hair and nail wellbeing, enhance assimilation, and so forth.)  Use gelatin to make delightful natively constructed treats.  Alternately, an alternate extraordinary wellspring of gelatin is from custom made juices.

Egg Whites

Amino acids regularly show in egg whites can splash through the epidermis, serving to fortify skin and mend scars.  To make an egg white veil, whip the whites from two vast eggs until you start to see delicate crests.  Using a delicate brush or wipe, apply this medicine to extend stamps and permit it to dry totally before uprooting.  Follow up with a great stretch imprint battling cream.  This medicine may be rehashed up to three times each day.

Apply to unbroken skin just and attempt to utilize natural eggs from unfenced hens to evade the added hormones and anti-infection agents normal to mass-produce egg ranches.

Sugar Scrub

An alternate incredible approach to dispose of stretch imprints is with a natively constructed sugar clean.  Mix two parts natural crude unadulterated sweetener with one part virgin olive oil.  Add a teaspoon or two of natural lemon juice until your clean has the craved consistency.  Glycolic corrosive in sugar and citric corrosive in lemon juice are both compelling alpha-hydroxy acids which uproot dead skin and restore skin by animating new development.  Use this medicine two to three times each week and make sure to catch up with a great lotion like coconut or jojoba oil.

Cut Potato

Loaded with vitamins and minerals which are incredible for skin wellbeing and cell recovery, potato juice is an impossible however helpful weapon against stretch imprints.  Just cut a crisp natural potato into thick cuts and rub the uncovered substance against scarred skin.  Let the juice absorb for about fifteen prior minutes flushing off with warm water.  Repeat this medication about once for every day.

Go for one or a greater amount of these characteristic cures at once and use them for a few weeks to evaluate what works best for your skin.
Natural Way of Living Updated at: 3:33 PM

Using Money for the Exact Organic Whey Protein Concentrate

A standout amongst the most prominent choices today includes the natural whey protein concentrate. This sort of item peculiarities fundamental protein and an extremely critical alternative in light of the fact that it originates from unadulterated whey. It is exceptionally vital that when you place the accurate muscle-building supplement, you comprehend the precise supplement it gives. All things considered, there are various offered decisions today and it is really critical to pick the best. Keep in mind that not these offered items are refreshing. Some of them guarantee overpowering wellbeing profits yet don't. In light of this, you need to comprehend the precise rules on the best way to purchase the accurate item to expend.

Organic Whey Protein Concentrate
A standout amongst the most prevalent alternatives now includes the natural whey protein concentrate. This item emphasizes fundamental protein and an extremely noteworthy choice in light of the fact that it hails from unadulterated whey. This implies that it doesn't show any harming substance that can impede your body framework. Be that as it may, in any case you have to assess the substance name of the item before you begin expending it. You likewise should check the taste and if blends well in water or crisp juices. Once more, the offered decisions available are gigantic and even the organizations that fabricate them keep on increaing. The flavors in like manner build and we can now find accessible items that gimmick chocolate, strawberry, vanilla, banana and that's just the beginning. Remember that you should not contribute your cash for protein supplements that taste terrible or unsavory. You may consider purchasing quality and shoddy items likewise, yet you need to insurance that a trusted production is transforming the items. This is important on the grounds that on the off chance that you purchase a supplement fabricated from an obscure organization, it is conceivable that you will encounter unwanted impacts later on. Thusly, be brilliant when you pick and don't simply bargain your wellbeing just to spare few bucks. The essentialness of using cash for quality items like natural whey protein concentrate is that to furnish the body with the definite support. It is imperative to fuse a glass of protein amass shake in your every day eating methodology to uncover positive results. When your body ingest the precise supplement, it is less demanding to create stronger and leaner muscles to keep you healthier. As said above, there are numerous alternatives today and you basically need to get what suits your needs impeccably. You likewise need to assess the offered unmanageable wellbeing supplements before you purchase one. On occasion, there are unreasonable supplements that can't introduce the accurate food for the body. On the off chance that you use cash for these sorts of items, you wind up losing more money and without encountering any wellbeing profit. To verify that you are getting quality and fortifying protein supplement, check in the event that it hails from natural whey just. This is the most influential asset of amazing protein with fulfilling taste too. In conclusion, it doesn't make a difference in the event that you visit the rec center normal or essentially practice at home when you drink protein concentrate. This specific supplement is best for individuals of all ages and does not show any negative impacts when expending it every day. Regardless, it is exceptionally essential to devour the accurate add up to ingest the right supplement and have the capacity to run across wellbeing profits for your body.
Natural Way of Living Updated at: 2:31 PM

Low Carb High Protein Weight Loss Diet

Carbohydrates, Proteins, Fat, Vitamins and Minerals, fibre and water are 7 groups important for our body to function optimally and keep us disease free, but the amount, timing and the daily requirement varies from individual to individual depending on different factors like - age, height, weight, activity level, gender etc. High protein low carb diet is one of the most effective technique to lose weight, and bring the cholesterol, triglycerides and body fat down to a healthy level.

Low Carb High Protein Weight Loss Diet
There are many kinds of diets which work on different ratios of carbohydrates, proteins and fats. The high protein and low carb diet provides high protein, moderate amount of carbs and a reasonable amount of good fats as well as sufficient amount of fibre in our body.

Dieting tips for low carb high protein weight loss diet :
  • One should always follow a balanced diet with all the food groups included.
  • The water intake should be optimally maintained, the minimum being 1.5 to 2 litres/ day varying from person to person depending on different factors.
  • Along with the low carb high protein diet a good exercise programme should be followed.
  • While selecting high protein foods, one should always select the ones which are low in fat like beans, lentils and low fat dairy foods.
  • To feel full naturally keep your fibre intake high, which you will get from fruits, vegetables and beans.
  • Fat should not be avoided from the diet. The good fat/unsaturated fats are required for different functions in our body and will help you feel fuller for longer time.
  • Dairy foods which include milk, yoghurt and cheeses contain a good amount of protein, calcium and vitamins, but one should always check the amount of natural and added sugars in those foods.
  • Always grill, steam or bake the food instead of frying it.
Natural Way of Living Updated at: 10:06 AM