Exercises to reduce chest fat

Reducing breast size and fat can be the desire of both men and women. Men can accumulate fat in the chest, preventing them from looking good pectorals. Also, some women feel complex to have such a large breast size, but want, first of all, to avoid surgery, which is often risky and expensive. The fitness exercises can help burn fat and reduce pectoral breast size in the case of women. That is why today we bring you 3 exercises to reduce breast quickly and easily. How about we try it?

Pull over lying on the floor

This is the first of the exercises to reduce chest. Burns the fat to accommodate more muscle in the chest. To perform this simple exercise from home you only need a dumbbell and a mat. You should stand on the mat in a supine position, that is, looking up, and flex the legs. The arms should be stretched towards the ceiling, holding a dumbbell with both hands. Keep your elbows straight and carry both arms holding the dumbbell to the ground, passing over the head. You do not have to touch the ground, just get as close as your body allows. Ideally, make three sets of 15 repetitions

Pressures at chest height

It is one of the best exercises to reduce chest. It is excellent to work the pectorals and burn the fat or reduce its size. It is ideal for men who want to develop good pectorals or for women who want to reduce the size of their chest and keep it firm. It is a simple exercise that only requires a rubber ball and can be done comfortably from home. Stand with your legs slightly apart. Grab a white rubber ball with both hands at chest height. The exercise pressures at chest height consists of pressing the ball with both hands at once. We must maintain the pressure about 2 or 3 seconds. 10 or 12 repetitions are recommended, and in the last one it is advisable to maintain a longer pressure, about 10 seconds.

Opening arms with dumbbells

Lying on the floor in supine position (looking up), legs bent, feet and back resting on the floor, we take a dumbbell with each hand and leave the arms together and extended up. From this position perform a flexion of the two arms bringing the elbows to the ground keeping them at shoulder height. Return to the starting position by extending the elbows and joining both hands in front of the body. 3 sets of 15 repetitions.

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Pain in the muscles of the bones, character, treatment

The sensation of pain in the muscles of the bones at least once bothered each person . Their appearance due to heavy loads may be on the limbs caused by muscle fatigue, or a signal of emergence of other health problems. They can be located in the thigh, lower leg in localized or spread throughout the limb. Usually such pain shows the emergence of problems such as the muscles, as well as with the vessels, joints, tendons, or lumbar spine.

Pain in the muscles of the legs, the reasons Regular cramps in the night in children and teens are the result of differences in loads on the arterial and venous vessels. This is due to the growing organism physiology explains intensive circulation in the period of the child’s motor activity during the day, and a sharp decrease in vascular tone during sleep. Easy massage shin improves blood flow and relieves unpleasant stiffness. The formation of elastic fibers will end until 10-12 years of life, and the night will have muscle spasms.

But pain in the muscles of the bones of a child caused by orthopedic disabilities requires thorough medical examination and treatment . Also, pain in the muscles of the legs may cause some common diseases of the vascular system, such as: Atherosclerosis and disease of the veins associated with the delay and accumulation of cholesterol plaques on the inner shell. The occurrence of seals on the walls of the blood vessels is associated with metabolic disorders, and may be due to spasm caused by high blood pressure to arterial beings. Attention to atherosclerosis is still cold throughout the year, with muscle aches compressible in nature and intensified;

Spatters are caused by increased pressure in the blood vessels during slowing of blood flow. Often distressed women, especially during pregnancy, have the feeling of worry in the legs. Symptoms begin to appear in early childhood, burning, cramps, pain in the calf muscles. The great danger is a chronic form. Thrombophlebitis. Inflammation of the lining of the veins leads to the formation of blood clots, which irritates nerve tips, manifests bumps, hurts pain. The disease can affect the deep and superficial veins.

Pain in the muscles of the bones can also be caused by a violation of the skiatic nerve upon displacement or Hernia disc. Constant irritation roots sciatica able to penetrate the entire foot to the tone sharp, shocking pain. The treatment is chosen depending on the source of pain only on the basis of magnetic resonance diagnosis.

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15 things I wanted to know when I started training

I started training about nine years ago. In this period I learned a lot, but also made a lot of mistakes. That is why I have now, almost a decade later, made a list of the 15 things that I should have known then. Use it to your advantage!

1. Teach the compound exercises well

Compound exercises are always the basis of good training. Both if you train for more muscle mass or muscle strength. With compounds you use more muscle mass, you build more strength and learn to move better than with isolation exercises . So get off the machines, and make sure you have the following exercises (and variations thereof!) Well controlled: Squat , dead lift , lunge , overhead press , bench press , dip , push-up , pull-up and barbell row .

2. Calories

It does not matter what diet you follow if you want to lose weight . You will not burn fat if you consume more calories than you need. Also, you will not arrive if you burn more calories than you ingest. A diet can only make it easier for you to get more or fewer calories.

For example, chocolate is more than 500 kilocalories per 100 grams. In contrast, spinach contains 25 kilocalories per 100 grams. With a chocolate diet you can get a lot easier than with a diet of spinach. Of course, the opposite applies to weight loss.

3. Proteins

To recover from your training to the maximum, it is important that you eat enough protein . After all, these are the building blocks of your muscles! A good guideline is to get about 40 grams of protein every meal, three to five times a day. Do you want more precise tuning? Then focus on 1.8-2.0 grams of protein per kilo of body weight. Divide this over 3-5 meals.

4. Sleep

Sleep is by far the best tip I can give you. By sleeping enough you build up much more muscle mass and recover much better from your workouts. Get around 8 hours a night. Is this not possible and do you sleep 5 hours a night? Bad news! There is no pre-workout, creatine or protein powder that can compensate for that.

5. Track volume

In other words: count the number of heavy sets you do per muscle group. It is not uncommon for people to spend more than 30 sets per week on their breasts, 20 sets on their backs and only 5 sets on their calves and hamstrings. And then they complain that their calves are not growing …

By counting your sets you have a way to make the training volume transparent. A good start is 12 sets per muscle group per week and from there quietly build. You will notice that some muscle groups can handle more sets than other muscle groups. You can then include this in your next schedule.

6. Progressive overload

To build muscle mass and strength you have to load your body a little heavier than what it is used to. The body responds to this by building up more muscle mass and using it more efficiently. So keep constantly adjusting the load to avoid habituation.

7. Training frequency

The training frequency is the number of times you train a muscle group per week. In the meantime it is known that a training frequency of 2-3 times a week is more effective than a training frequency of once a week.

The bro-split where you train every muscle group only once a week is really not an efficient method. So make sure that you train every muscle group 2-3 times a week to get maximum results. Upper body/lower body splits or even full-body training are therefore a great option.

8. You do not really become ‘slow’ of heavy weights

Your maximum “power output” is about 1/3 e of your maximum strength. To become more explosive therefore helps a lot to become stronger! Are you weighing 75 kg and do you want to jump as explosively as possible? Then it will help you enormously to bring your squat to the 150kg!

9. Good dead lifts are good for your back

I notice that many people are still afraid to dead-lift because they have trouble with the technique. But do not let this stop you. Get started and switch on the advice of a good trainer. A good implementation of the dead lift has many advantages, because it teaches you to stabilize your back while you are hinging in your hips. This is an essential basic movement that many people do not manage well, and is therefore extremely valuable to learn.

10. Being strong and muscular takes time

No matter how well you train, sleep and eat: muscle strength and muscle mass do not develop very quickly. After a year you will not look like someone who has been training for 10 years. There are no shortcuts, 6 week programs or 90 day transformations. Your perfect summer-body costs 3 years. Before you really are strong, you are 5 years further. In this article ” A six pack in 6 weeks ” my colleague explains why it takes time to achieve good results.

11. The importance of a full range of motion

By training me a full range of motion you can build more muscle mass, muscle strength and flexibility than with a limited range of motion. So squat deeply, touch your chest with bench press (gently) and stretch your arms with your pull-ups! Half repetitions give you half a result.

12. You can not do everything at once

Maybe you recognize this: you want to be super shredded, 220kg squats, bigger arms and really have done a triathlon once in your life. This is of course a super nice goal, but also a very big pitfall. You can not get everything at once.

Training for a triathlon will help you to lose some fat, but it really does not help you to grow big arms. Focus on things that go together and leave the other things for a while. You can pick it up later.

13. Supplements are (largely) nonsense

Sleep, training and nutrition are the three pillars of your progression. Supplements will not really make you stronger or more muscular and they will not really help you lose weight if your sleep, training and diet are not in order.

14. There are no magical diets

Paleo, Keto, low-carb, Intermittend fasting , vegetarian or vegan; for every diet there are success stories that assign it almost magical properties. One diet increases your testosterone levels, the other diet is presented as the solution for cancer. Sometimes these arguments are substantiated with a reasonable logical explanation, or they have selected a number of studies that fit the position ( cherry picking ). The studies that do not support it are often omitted for the sake of convenience.

15. You are not a pro-bodybuilder. So do not train too!

The internet is full of workouts of pro-bodybuilders in which they spend a whole training on one muscle group and tackle it with dozens of sets. Do you have to train like that? No! As a chemical mass sample of 125 kg your training looks very different than for a natural athlete

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The Best Medications for Pinched Nerve Pain Relief

Medication is probably the first thing a lot of people think of for treatment of a pinched nerve in the neck or back, and for good reason. Anti-inflammatory medication and other types of pain medication, both over-the-counter and prescription, are common options recommended by doctors and used by millions of patients with this condition.

The Best Medications for Pinched Nerve Pain Relief

When combined with a comprehensive treatment plan including other conservative treatments, pinched nerve medication is an effective option that allows many people to find meaningful relief and have a normal, active life.

A pinched nerve, also known as a compressed nerve, occurs when any other part of the body, like a bone or an inflamed muscle or connective tissue, interferes with any of the nervous tissue running throughout the body. This can happen easily in the spine, where even the slightest displacement from something like a bulging spinal disc can cause painful compression of the tightly packed nerves running through. Because the nerves are responsible for transmitting sensory information, a pinched nerve can cause symptoms like pain, tingling and numbness to occur both locally and throughout the body.

While medication cannot correct the source of the problem, it can treat symptoms while the body attempts to heal itself or other corrective action is taken. If you have nerve compression in the neck or back, the first step in treatment is usually a plan of conservative therapies prescribed by your diagnosing physician. Most of the plans will generally include a recommendation for over-the-counter medication to be taken on an as-needed basis. It is important to follow your doctor’s guidelines on the proper dosage.

Over-the-Counter Pinched Nerve Medications

nerve support supplements

Nonsteroidal anti-inflammatory drugs (NSAIDs) are the most common type of medication recommended to treat the symptoms of a pinched nerve. The main function of this type of medication is to reduce swelling, also known as inflammation, in joints, muscles and other soft tissue. This class of drugs is often used to treat arthritis, as well as minor muscle strains, for this reason.

It also offers relief for sufferers of a pinched nerve because some form of inflamed tissue, like an arthritic joint or a bone spur, is usually the cause of nerve compression. Here are some of the most common forms of over-the-counter NSAIDs:


There are other options for nonprescription pain relief as well, including acetaminophen, which does more to block pain signals and has fewer anti-inflammatory properties. Always take the correct dosage of pinched nerve medication, as even over-the-counter treatments can cause severe health issues, like heart or liver problems, if overused.

Prescription pinched Nerve Medications

If pain and symptoms from a pinched nerve are more severe, there are stronger medications that need a prescription from a doctor. There are a number of reasons for this, including the potential for abuse, possible side effects and the need to monitor the interactions they might have with other drugs. These are some of the classes of prescription medication that a doctor can prescribe for nerve compression in the neck or back:

Opioids — Narcotics like oxyco done or morphine work to actively block pain signals from reaching the brain. However, these drugs can be habit forming and cause side effects like kidney problems.

Anti-inflammatories — These work the same way as over-the-counter versions, with the primary difference being either a higher dose or coming in the form of a steroid.

Muscle relaxants — This medicine eases symptoms by having a sedative effect on the body; one of the most common drugs is diazepam, which is marketed under the trade name Valium.

Antidepressants — Less common than other types, this type of medication is used in certain cases because of the way it alters the sensation of pain.

While the most common delivery method for prescription pinched nerve medications is in oral pill form, there are also situations where patches and injections can be used. One common treatment for spine conditions is epidural steroid injections.

This is where an anesthesiologist will inject cortico steroid almost directly into the area of the spinal cord where the nerve compression is occurring. This can cause pain relief that lasts for weeks at a time and can be strong enough to allow patients to complete physical therapy programs that they may otherwise be unable to do.

Exploring Surgery –

Physician-supervised treatments like prescription drugs and steroid injections are generally thought of as last-resort options for pinched spinal nerves when more conservative methods have not been effective. If pain is still making life too difficult after these treatments have been attempted for a number of weeks or months, spine surgery may then be considered.

If you have looked into traditional open back surgery but have doubts because of some of the complications and difficulties you have heard about, you may want to talk to your physician about advances in surgical techniques.

It has become possible for spine surgery to be performed on a more minimally invasive basis, meaning smaller incisions and shorter recovery times, while still offering lasting relief because the root problem has been treated. If you want to return to a more active life, a minimally invasive procedure may be able to help you do that in a simpler way.

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What Helps Against High Blood Pressure?

A high blood pressure can cause health problems. What can help to lower your blood pressure?

1. Helps lose weight against high blood pressure?

Hell yes. Subjects who lost an average of four kilos in a year were downgraded by 3 to 10 points and their negative pressure by 1 to 6 points.

“Losing weight is an important resource in this obesity period, especially the fat on the stomach causes problems, which produces hormones that increase blood pressure.” If the abdominal fat disappears, the blood pressure also decreases. “

2. Is relaxation good?

Possible. Relaxation exercises , meditation, deep abdominal breathing: there is careful evidence that these types of stress management techniques help lower blood pressure. In any case, the underpressure.

3. And eat less salt?

“That always works to lower blood pressure, even if it is only slightly increased,” says specialist Wilko Spiering. “This also applies if high blood pressure is already treated with medicines, because these drugs work less well if you use a lot of salt.”

If you eat 4 grams of salt less per day , the upper pressure is reduced by an average of 5 points and the negative pressure is 3 points. Wilko Spiering: “80 to 90 percent of Dutch people eat too much salt, the advice is a maximum of 6 grams of salt per day, and the World Health Organization recommends only 5 grams, which we eat on average about 9 to 10 grams every day. most of them are ‘hidden’ in food: you do not taste it, but it is there.

4. Is exercise good for your blood pressure?

Yes. Movement of the blood vessels in the long run more elastic and that helps to lower the blood pressure. In the short term, blood pressure with sports naturally goes up: the heart must pump harder when exercising. But in the long term the vessels will be in better condition. The top pressure drops by 5 to 8 points on average if you walk more than half an hour a day than you normally do. Or if you go cycling for an hour or go jogging three times a week.

5. Does smoking stop help?

Whether or not the blood pressure drops, has not been proven conclusively. That the damage to the heart, blood vessels, lungs and kidneys is limited, is certain.

6. Does it also help to drink less alcohol?

The relationship between alcohol and blood pressure is not entirely clear. High blood pressure seems to be more common in people who drink. But: some studies in patients with high blood pressure suggest that occasionally a glass of water will actually increase the risk of cardiovascular disease in them. Wilko Spiering: “One or two glasses of wine a day can be fine and sometimes even beneficial. If you drink four or five glasses a day, that will clearly increase your blood pressure.”

7. When are medicines needed?

If eating healthier and exercising more do not lower blood pressure. Furthermore, even with a severely elevated blood pressure: more than 180. And if you have (had) a cardiovascular disease and the blood pressure is 140 or higher.

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5 Questions About Memory Answered

1. Not being able to get names is that starting dementia?

This is not a form of incipient dementia , but a good example of normal age-relatedness. As we get older, the pace at which we think goes down and the memory becomes less efficient. This happens from about the thirtieth year of life. Around the age of fifty, many people start to notice this in their daily functioning.

No more good names and words can come, is the most common complaint with aging. At number two the ‘what did I come here again?’ – moments: you do not know why you went from the kitchen to the bathroom, for example.

Mentally active is good

2. Is it true that actively working with music is even better for memory than making all sorts of puzzles?

No, that’s not right. Mentally active is good, but it does not matter what you do exactly. It is especially important that you enjoy it. If you do something reluctantly, it will be counter-productive. That costs more energy than it produces. Activities that you enjoy, give you energy and keep the brain active. In order to keep your memory healthy, it is important to remain physically active, so keep moving.

3. My mother has dementia. Can I reduce my chance of dementia by eating healthy?

To start with the latter: dementia is inherited for a very small part. Early forms of dementia (before the age of 65) are partly hereditary. Heredity plays a much smaller role in old age.

Whether you will become demented or not, has to do with your age. The older you are, the greater the risk. 10 percent of people over the age of 65 have Alzheimer’s disease (the most common cause of dementia), over 85 years of age this is one in three.

There are increasing indications that smoking, overeating and lack of physical activity increase the risk of dementia, as does the risk of cardiovascular disease. A lot of research is also being done into special foods that may reduce the risk of dementia.

Foods often mentioned in this context are folic acid (in Brussels sprouts, broccoli, green beans, spinach and wholemeal products), unsaturated fatty acids (fatty fish, such as herring, salmon and mackerel), vitamin E, antioxidants (vitamins A and C and alpha- lipoic acid), anti-inflammatory drugs and red wine. Unfortunately, there is no evidence at present that this food protects you from dementia.

A Mediterranean diet reduces the risk of dementia, it is only not clear by which nutrient this is. Perhaps it is due to the positive effect on heart and blood vessels or indirectly by a positive effect on, for example, blood pressure and diabetes.

4. Has the chemo damaged my memory?

Yes, this is possible. Chemotherapy is known to lead to memory problems. Research in which the brain functions are tested shows that attention is mainly lost, but people themselves also say they suffer from memory problems.

A condition for being able to remember something is that you are sufficiently focused and have your attention. If that is not the case (for example if you are tired after a night’s sleep), then it will not work as well and information will not be stored properly. It seems as if you have forgotten something, but in fact you did not store it properly because you were less attentive and concentrated.

Try not to be too concerned with the idea that a chemo treatment causes permanent damage to the brain, that does not have to be the case at all. It is precisely because of that fear or tension that the brain can not work as well.

5. How is it possible that my short-term memory is extremely poor and my long-term memory is super good? Can that be caused by cerebral infarctions?

From the memory we know that what you have learned first has remained the longest. The short-term memory deteriorates the fastest. One of the symptoms of starting dementia is that people prefer to talk about things from the past because they still know it well. What they did last week or yesterday is much more difficult to remember and sometimes they do not know it anymore.

This has to do with the part of the brain that is responsible for the storage of new information (the hippocampus). In Alzheimer’s disease, this area is damaged. Probably there is normal old age forgetting because memories come back later. That is the big difference with dementia. In dementia, information can not be returned with help (giving hints) or in a more advanced stage. For example, it is quite normal if you can not tell in detail what has been discussed the day after a birthday, but it is not normal if you do not know that you have been to a birthday.

Maybe you are trying too hard to retrieve recent information. Because you are watching the memory, you may become anxious or tense about it. This blocks the memory at that moment. In a more relaxed state (a week later) it suddenly comes back (but then you often do not need it). However, the two cerebral infarcts point to a vulnerable brain. It is possible that blood vessels are damaged, and that can also be an explanation.

read this Alpha Brain review

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How often do you have to wash your hair?

Washing your hair every day is disastrous for your beautiful locks, if shampoo does not foam then it does not clean properly and if you use shampoo too long, it loses its effect. There are quite a few fables about washing the hair. Or are we dealing with facts here?

Unfortunately there is no standard advice about washing the hair. According to experts, it depends strongly on what type of hair you have and what choices you make when it comes to styles. Yet you do not really have to wash it as often as you might think. Certainly for luxuriant locks it is worth – in normal hair – to postpone washing for as long as possible. However, it also depends partly on personal preferences.

The function of washing

Shampoo mainly has a cleansing effect; it refreshes the hair and removes the natural hair fat, styling products and other dirt. If you wash your hair too often, it is possible that your hair dries out and breaks easily. A bit of dirt in your hair is fine and natural. Especially the fat (sebum and oils) belongs in your hair. Sebum has a number of important functions, including protecting and keeping the skin supple .

How often?

Actually, only a small group benefits from the daily washing of the hair and that is if you have very nice hair, lots of sport and sweat or if you live in a very humid place. With a very greasy scalp, daily washing is also not a luxury.

With very thick hair and little sebum, it is good to wash your hair less. Especially people with dry hair or curls can easily reduce the number of washes. But generally everyone can easily spend one to three days without shampoo. There is no standard recommendation. Visibly fat hair, an itchy scalp or clear dirt in the hair are signs that it’s time.


To delay the washing as long as possible, there are also a number of tips. For example, it is important that your hair is as little as possible. The more you brush it and your hands go through your hair, the more you spread the fat from your scalp through your hair. Also be careful with greasy products such as oil and serum, so use it only in the hair tips if necessary.

Dry shampoo is also seen as a result. In addition to a fresh feeling, this often also gives some extra volume. Wetting and re-shaping the hair can also help.


Foaming shampoo and soap is a sign of good cleaning, right? This is partly true. Shampoo absorbs grease and dirt and will not foam if it has absorbed too much. In this sense, foaming is therefore an indicator of clean hair ; if it does not foam, you have to wash it again.

However, this only applies if you use shampoo in the right way. A nut of shampoo – about the size of a euro coin – is sufficient. So do not use it anymore. Divide the product over your hands, apply it to the neck of your hair and massage to the crown. This way the shampoo is well distributed and you know – based on the foaming – how dirty your hair is.


Occasionally changing shampoo can not hurt. However, the effectiveness of shampoo is not reduced if you use it for a long time. You can change hair and the needs of your hair. Colored hair needs a different shampoo than hair with a natural tint. Sometimes your hair, for example under the influence of hormones, is drier or fatter. Even then it pays to adjust your shampoo.


It is often thought that conditioner is only necessary for dry hair and that you usually do not need a conditioner – especially if your hair is fat. However, this is not entirely correct.

During a wash the hair cuticles are opened and a conditioner causes them to close again. It makes your hair nice and smooth. Generally, conditioner can be recommended for every type of hair. In addition, you also have different conditioners, depending on the needs of your hair.

Just as for shampoo, you must use the product correctly. Not too much, even now that euro coin, and especially on the ends and lengths. These are often the areas that can use the extra care. Do not forget to rinse well.

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How Well Do Fat Burners Really Work?

Fat burners, chrome pills and tea extracts. People do the craziest things to lose weight. But do these pills and supplements really work? Is there a miracle pill? Many remedies promise that the kilos effortlessly and quickly fly away, but on the question how exactly they work, manufacturers often can not answer.

What is it?

Fat burners are supplements that ensure that you burn fat faster. They often go hand in hand with products that have to counteract the absorption of fat or hunger. In contrast to the medicines that can be obtained for overweight by a doctor or pharmacy, the products often consist of different plant and root extracts and the operation is not entirely clear. We will explain a few to you.

Green tea extract


Many slimming products contain something from green tea extracts, and not entirely unjustly. Many studies show that green tea has a positive effect on the metabolism. Many effects are attributed to caffeine (called tea in tea). Caffeine has stimulating health effect on breathing and heartbeat, causing more energy to be burned. Although there is less caffeine in green tea than in coffee, more positive effects are attributed to green tea than to coffee. Caffeine is therefore not the only active ingredient in green tea. Catechins (antioxidants that occur in high concentrations in green tea), for example, lower your cortisol level, a steroid that you create during stress and that sticks to your waste process.

Chromium tablets

Chromium is a mineral that is necessary for the sugar metabolism. A lack of chromium disrupts the metabolism and increases the risk of diabetes. We only need chromium in small quantities (0.05 – 2 mg) and are sufficient in healthy nutrition. More than that 2 mg does not do much for you. It has been proven that chromium helps to lose fat, muscle retention and increase metabolism, but this has only been demonstrated to a very small extent. In addition, chromium products often claim to reduce hunger, but this has not been proven.


Surprisingly what products you encounter in the wonderful world of the questionable medication. Chitosan is one of them. A little piece from the scales of lobsters, crabs and shrimp that is used because it would bind fat and we would absorb less fat from our food. By using chitosan, however, at most ten calories per day are absorbed less from our diet than without the use of this ‘wonder drug’. The only thing you can keep from this is a severe allergic reaction.

Buy or let run?

Some products will have a positive effect on combustion and can help you lose some extra pounds, but do not expect any miracles. There is no panacea and you will always have to get started yourself if you want to lose weight. Again a good diet is the basis; you do not refuel diesel when your car runs on petrol!

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5 Tips To Get Full Of Energy

I have been a bit immersed in – ahum – healthy food. I wondered if it is possible to consume healthy and yummy, and also look much better. I have been applying a couple of concepts for numerous weeks: they might seem odd at very first sight, but they seem to work. I suddenly feel more energetic and pleasant, just to state something. It is certainly not a diet plan – oh, exactly what do I dislike diet plans – but a change in diet plan.

Simply explain? This is my individual five-step strategy to a more vital life.

1) Switch to coconut fat

I have actually met more and more people recently who not bake in butter, however in coconut fat. Coconut fat?! Yes. It is sold in glass jars and expenses about EUR 11 per pot. But that will take you a long time. The benefits are amazing: coconut fat is not saved by the body as fat and it stimulates the metabolism. You even burn more calories by burning! If you let a swelling melt in the pan (like butter), you can smell it to be coconut fat. But whatever you bake in it tastes neutral. Keep in mind: purchase only the organic additional virgin types! You can find them at the natural food shop.

2) Eat less bread

I matured with sandwiches, similar to everybody else. But a lot of carbs will make you worn out and exhausted. That is since of the gluten that is hard to digest. Thankfully, there are alternatives. At the bakeshop, for example, I would like to buy a spelled or rye bread. Much healthier. To bake pancakes, cake or cookies, I no longer utilize regular wheat flour, however buckwheat or spelled flour. You can even discover these types of flower in the typical grocery stores.

3) Healthy breakfast

Do not have sandwiches in the morning? Then exactly what? Oatmeal! It is a so-called superfood so you get a lot of sluggish energy in the morning. You are saturated for a long period of time and do not require snacks. I prepare a cup of oatmeal in two cups of milk with some honey. Then you can include vanilla or cinnamon powder, and blueberries, apple pieces or raspberries.

4) Pretend to live in the South

Whatever that sounds rather Mediterranean readies. Particularly those scrumptious grilled and marinated vegetables. Extremely tasty, filling and you do not feel bloated later on. In the evening I make a growing number of salads that I supplement with items that are ‘fat’ initially glimpse, such as feta, avocado, mackerel and olives. Nevertheless, these are good fats! As long as you do not eat any bread, you’re doing an excellent job. You can also change regular ‘white’ pasta better with spelled, kamut or buckwheat pasta. You barely see any difference, however your body feels it.

5) Consume seeds

I have one rack in my kitchen that is totally devoted to nuts and seeds. Flax seeds, pumpkin seeds, sunflower seeds, cashew nuts, pine nuts … They are a popular addition to give your meal crunch (just sprinkle on top of your pasta, salad, soup …). In addition, these seeds and nuts include a lot of omega 3, that makes you feel better in your own skin.

Success with it!

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Do You Consume Fat Through Protein

Whether you are sporting for a healthy muscular body or to reduce weight, without enough protein you will not attain these goals. It is for that reason crucial that you get sufficient protein every day and nowadays that is not that hard due to the fact that there are a great deal of products which contain a great deal of proteins. However are these proteins healthy and can you get fat from proteins?

I frequently get questions about whether proteins make you fat. Individuals question whether they should take proteins because they are afraid that they will end up being fat like carbohydrates. To the concern ‘Do I get fat of protein?’ the answer is just no. Proteins are created to avoid your muscles from breaking down and provide muscle recovery after a workout.

A lack of proteins in your body can actually cause muscle breakdown, especially if you are dieting, you need to make certain that you get sufficient protein otherwise you lose more muscle mass and not fat. Your muscles are the greatest fat burner in your body. Your body also takes in more energy to burn the proteins where you lose more and burn more fat. And if you consume more protein, you likewise have less cravings or hunger during weight reduction!

Can proteins transform into fats in our body?

Excess carbohydrates in our body can transform to fats, but exactly what about proteins? Can excess proteins (if we consume a great deal of protein-rich food) in our body eventually turn into fats or not? No, this does not take place straight, but indirectly. If you get more proteins than necessary, your body will initially burn the proteins. And will the carbohydrates that then remain and in fact have to be burned, save themselves as fat due to the fact that the body currently has enough energy. But your body can not keep proteins like fats.

Can you get fat from protein shakes

Protein shakes are nowadays used by nearly everyone with numerous goals such as reducing weight and losing body fat or muscle building. If the goal is to slim down and lose body fat, then you need a protein shake that primarily consists of proteins, contains fewer carbs and only has a little fat. But similar to in the grocery store, the contents of the Protein shake and slimming shakes are likewise rolled to keep the price as low as possible, just like the fundamental products in the grocery store. In a lot of Protein shakes and slendering shakes that are offered for little loan fillers are consisted of and one of the most inexpensive fillers is sugar and in a few of these shakes there are more sugars than in one bottle of cola.

In the past, the Consumentenbond looked at the labels of 31 meal replacements and had the protein content identified in a laboratory. A massive 23 items score lower than a 6 for the structure. They contain not just a lot of sugar, however especially little fiber, proteins and healthy fats.

To the question ‘Do I get fat from protein shakes?’ is the response Yes, if you take the wrong one and the answer is no, if you select a good slendering shake or protein shake, however these are frequently a bit more costly and unfortunately, like our purchases in the supermarket, the cost is definitive and we go typically for the low-cost, so-called healthy home variation.

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