The Raw Food Diet

by Carey on 17/02/2020

raw diet

You know that eating more plants is great for you, right? Even pro athletes have been switching to a plant-based diet, according to CNET, so why shouldn’t you?

There are different variations of the plant-based diet. You can, for example, follow a diet that consists of a lot of mock meats and dairy products like Impossible, Beyond, Gardein, Sweet Earth, Lightlife, Field Roast, Daiya, Violife, Silk, etc. The list goes on and on! Alternatively, you can use natural ingredients, such as tempeh, tofu, and seitan, to recreate your favorite traditional recipes. Or, you can follow a whole-food plant-based diet that is primarily focused on using fresh ingredients, like veggies, fruits, whole grains, legumes, and beans. And, when you are aiming to eliminate as much processed and packaged foods as possible, there is a raw diet that you can follow as well.

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The Role Sleep Plays in Muscle Growth

by Marie on 11/02/2020

sleep muscle growth role

If you want to build strong muscles throughout your body, you need to get plenty of rest. Continue reading to learn more about the role that sleep plays in muscle growth.

Your Body Repairs Itself During Sleep

Did you know that human growth hormone is released when you sleep, thereby promoting muscle growth? In men, for example, up to 70% of the daily secretion of human growth hormone will happen while you are asleep. Therefore, if you are not getting good quality rest, you could be adversely impacting your hormone levels.

Plus, during Rapid Eye Movement, or REM, sleep, your body can restore and repair tissues, bones, and organs. Immune cells are replenished as well, making sleep integral to good overall health. We don’t recommend the Hibernation diet, but we do recommend sleeping well every night.

Reaching an Anabolic State During Sleep

Another reason why rest is so necessary for the growth of your muscles is because, while you are asleep, your body will enter a higher anabolic state. This means that the body will be able to utilize the time that you are at rest to rejuvenate the muscles throughout your body.

Any microscopic tears that occurred on the cellular level while you were working out will be repaired during sleep. That will cause your muscles to grow larger and stronger. So, in addition to focusing on nutrition to feed your muscles, you also need to focus on letting them rest for a long enough period that will allow repairs to occur.

Inhibiting Cortisol

Cortisol is that nasty stress hormone that everyone wants to avoid. But did you know that it could counteract testosterone and inhibit muscular growth, while also aiding the breakdown of muscles too?

If you aren’t getting enough hours of sleep, your cortisol level could increase, and that could reduce the effectiveness of your workouts because your body won’t be able to grow those muscles that you worked on.

How Much Sleep Do You Need?

Now that you know how important sleep is to your muscles, you are likely wondering just how much sleep you really need to get every night. And you are also probably asking yourself if you are getting enough hours of sleep. Put simply, on days when you train, you should try to get 8 to 10 hours of good quality sleep at night.

Having Trouble Getting the Rest You Need for Muscle Growth?

You know you need to get enough shut-eye in order to achieve adequate muscle growth, but what if you are having a lot of trouble falling, and staying, asleep every night? Well, you certainly aren’t alone. According to Real Simple, it’s harder to fall asleep as an adult. But, don’t fret, as there are many strategies that you can try, such as making your bedroom temperature cooler, removing technology from the bedroom, and listening to calming music or doing some relaxing yoga before bed.

One of the easiest ways to achieve better sleep, though, is by using sleep supplements that contain high-quality ingredients. Opt to take a product that you can buy over the counter, and that contains a variety of ingredients that are natural and proven to be helpful when it comes to falling asleep faster and staying asleep throughout the night. Some of the top ingredients to look for include:

  • Melatonin
  • Magnesium
  • Valerian
  • Passionflower
  • Hops
  • L-Theanine

The right combination of ingredients that promote sleep can be even more effective than just taking one ingredient, such as melatonin, every night. This can be really helpful when you are getting so little sleep that your muscle growth is suffering as a result.

Getting the Right Amount of Rest Is So Important!

As you can see, sleep is a really important component to muscle growth, so if you are working hard at the gym to build strong, sexy muscles, whether you want to strengthen your arms, core, or lower body, make it a point to get enough hours of sleep every night.

If you are experiencing a lot of difficulty getting the rest that you need, especially if you have already tried a sleep aid, be sure to consult with your physician. He or she can diagnose your sleep disorder and steer you in the right direction towards the appropriate treatment.

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Break the Habits Stopping Weight Loss

by Carey on 30/12/2019

habits stopping weight loss

Life is a confusing place, and if there is anything that we discover as we live it, it is that each of our actions have different types of consequences. Furthermore, while many of them have benefits, they also often have drawbacks, as well. Unfortunately, this has meant that many of the habits that we have spent our lives building are now leading to unwanted consequences.

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Weight Loss Supplement Myth-Understandings

by Carey on 29/10/2019

weight loss supplements facts

There are hundreds upon hundreds of weight loss supplements available for sale online and in stores, which can make it very difficult to choose the best ones to safely use for the healthiest and fastest fat reduction. This problem is only compounded with the number of myths that are regularly circulated online and through word of mouth, misleading millions of dieters every year and causing them to spend their time and money on products that don’t work or – even worse – are not safe.

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Insanity Fitness Workout

by Carey on 20/10/2019

insanity workout reviews

If you are bold enough to sign up for a workout regimen named Insanity, you can expect that the name will say it all, and it does. Insanity is an intense fitness program that will challenge your mind and body.

But, is it really worth putting yourself through the Insanity fitness workout, or is it too intense for most people? Will it really help you get into the best shape of your life, or will it boost the odds of you injuring yourself from pushing yourself too far?

Below, we cover some basic information about the Insanity fitness workout so that you can learn more about it, and so you can be armed with the knowledge that you need to determine if this would be the right path to take to slim down and tone up.

However, if you are still in doubt about whether or not this is the appropriate fitness routine for you, it is always best to consult with your doctor first, especially if you need to lose a lot of weight and you haven’t been working out recently.

What You Should Know About the Insanity Fitness Workout

First off, the Insanity fitness workout program was developed and is administered by Shaun T., and is sold for roughly $120.00 by the company Beach Body, which is also the producer of Slim in 6, P90X, Hip Hop Abs, and Power 90. The Program consists of 10 DVDs, a calendar and a nutrition plan to follow to ensure you are taking in enough calories to be used as energy throughout the intense workout.

Also, the Insanity fitness workout program is completely home based and there is no need to purchase and equipment, mats, weights, resistance bands or steps. Your body weight is the only tool used for resistance. All you will need to begin training is a television, DVD player, a pair of sneakers and absolute determination.

According to WebMD, the Insanity fitness workout targets every major muscle group, including your core, arms, glutes, legs, and back. However, even though it can serve as an effective aerobic routine while building strength, it is not the best choice if you want something that will improve your flexibility or be low-impact. Instead, if you are looking for something that has a very high intensity level, and that is designed for those who are not beginners (you need to be in good shape before starting this program), it might be right for you.

The Insanity Fitness Workout Is Demanding!

Insanity has been deemed the most physically demanding and difficult cardiovascular workout that is currently on the market. Here’s why:

  • It is a strenuously paced body circuit, routine that should be performed 6 days a week for between 30-60 minutes.
  • Each workout consists of intense exercise training where you will work as hard as you can performing the skills for a period of three minutes, followed by a 30 second break. This is referred to as “Max Interval Training.”
  • With each three-minute working interval, the skills change and rotate from one to another without stopping.
  • Each week, throughout the 60 day period, the workouts will change and increase in intensity.

Breaking Down the Insanity Fitness Workout

The entirety of the program is broken into three main sections: the first month, a recovery week, and the second month.

The first month is comprised of five workouts that alternate. The first workout is the Fit Test which doesn’t determine where you would begin in the program; it is more of an assessment to determine if Insanity is for you. The next four workouts are the Polymetric Cardio Circuit, Cardio Power and Resistance, Cardio Recovery and Pure Cardio.  Between months, there is a one week recovery program that consists of a “lighter” core cardio and balance routine that isn’t nearly as strenuous as the others. This gives your muscles time to heal and recover. The second month of the workout has four new routines that introduce more intense workouts than the first month. These workouts include, Max Interval Circuit, Max Interval Plyo, Max Cardio Conditioning and Max Recovery.

The Pros and Cons Associated with the Insanity Fitness Workout

Some of the pros surrounding Insanity are that the program can be done within the confinements of your home, Shaun T. is a great motivator across all 10 DVDs, The DVD has a pause feature which allows you to catch up, the workouts offer a variety of different routines so you won’t get bored, and the nutrition plan presents several different meal combinations and recipes which contain enough calories to keep your energy high and still lose weight.

Some of the cons that have been discussed include the fact that Insanity is not for everyone. Insanity is particularly not recommended for people who are obese, have cardiovascular disease, or those who have physical disabilities or orthopedic limitations.

Who Is the Insanity Fitness Workout Designed For?

The program is designed for people who are already physically healthy and in adequate shape. It also requires dedication and self-discipline due to the physically demanding characteristics of the program. If you are unfit and are looking to begin a workout regimen, Insanity is not for you YET! Begin with a program that offers lower intensity to build up both your stamina and strength, and then try Insanity.

Overall, the Insanity fitness workout can be an amazing tool that you can use to take your health and fitness level to new heights. But, it is not for everyone. You might end up doing more harm than good if you just decide to dive into this program one day, without properly preparing your body by exercising consistently with the help of other programs and routines. If you are ready to tackle Insanity, however, you won’t be disappointed by how much it can test your strength and endurance, and you’ll be amazed by the incredible results that you can achieve in a short amount of time.

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Zumba Fitness

by Carey on 11/08/2019

zumba classes

By now, you have inevitably heard about the Zumba fitness craze. What makes this workout routine so special, and so much fun for so many people? Why are people still flocking to these classes when they need to get some exercise? We cover everything about Zumba fitness below so you can learn more about it, and to help you decide if it’s something that you would like to try to switch up your workout routine and make it more interesting. Want to Keep Reading? Click Here…

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Irregular Sleep Causes Metabolic Syndrome, Heart Disease and Diabetes Risk

by Carey on 30/07/2019

Irregular Sleep and Health Risks

You have already heard about the importance of getting a good night’s sleep, and you already know how much better you feel when you do end up getting the rest that you need during the night. But, did you know that irregular sleep schedules might cause even more serious problems than just making you feel tired during the day? It turns out that irregular sleep might lead to a greater risk of metabolic syndrome, heart disease, and diabetes. Yikes!

First Off, What We Mean by “Irregular Sleep” 

What exactly do we mean when we say, “irregular sleep”? Well, it basically refers to getting a different number of hours of sleep from one night to the next. For example, if you go to bed earlier one night, you might end up getting more sleep, but you might end up going to sleep much later the next night, thereby getting much less sleep.

Just how much of an impact does an inconsistent sleep schedule have on your health? Well, according to Today, every one-hour increase in bedtime variability can boost the odds of getting metabolic syndrome by 23%. Also, every one-hour increase in variability in the length of time that you sleep can increase your odds of getting metabolic syndrome by 27%.

Get on a Regular Sleep Schedule for Your Overall Health 

The number of hours of sleep that you get is important, but beyond that, you have to be sure that you are following a regular sleep schedule. That way, you can reduce the odds of developing metabolic syndrome, which is associated with a greater risk of heart disease and diabetes.

Why would your sleep schedule impact your health in such a profound way? Well, it’s all about your biological clock. Every metabolic process in your body follows a rhythm, and when you are getting irregular amounts of sleep, those rhythms are disrupted. Not to mention, when you follow an inconsistent sleep schedule, you are also more likely to be unable to follow a regular meal schedule during the day, thereby shifting the times of day when you eat, further disrupting your internal clock.

Take Steps to Follow a Regular Sleep Schedule 

Now that you know about the potential consequences of following an inconsistent sleep schedule, you can take steps to ensure you get on a more consistent sleeping routine for your overall health.

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Top 3 Reasons Diets Fail

by Carey on 13/07/2019

diet failure

Coming into the New Year, one of the most common New Year’s resolutions that starts at the top of everyone’s list at the beginning of the year and for 80% of the population, end up at the bottom over the next twelve weeks, is losing weight. However, with the onset of the summer months, people usually re-gain that momentum to get in swimsuit shape. Once the weather begins to turn cold again and the holidays come around people generally begin to pack the pounds back on just in time to put weight loss back on the New Year’s resolution list for the upcoming year. This is the most common “diet roller coaster” most people that struggle with weight loss get on over and over again.
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Are Diet Pills Safe?

by Carey on 06/06/2019

diet pills safety

Billions of dollars are being spent on diet drugs and advertising, as researchers, pharmaceutical companies, and consumers are looking for a way to combat the obesity rate on a global level.

Recent studies have shown that Americans spend nearly 40 billion dollars on diet drugs and supplements over the course of a year. As more people begin to use diet pills, whether they are prescriptions or just OTC supplements, greater numbers of side effects are being reported that range from dry mouth, to more severe problems even resulting in death.
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Save Your Money (and Comfort) and Stay Away from Slimming Belts

by Carey on 29/03/2019

Why Not to Use Slimming Belts

There are a lot of products on the market that claim to help you lose weight without having to put in much effort, if any effort at all. One example is slimming belts, which are also referred to as slimmer belts. But, even though these products promise amazing results, it is best to just save your money, and your comfort, by steering clear of them. Continue reading to learn why slimming belts aren’t worth trying.

What Are Slimming Belts?

Slimming belts are basically neoprene wraps that you put around your waist in an effort to get rid of the fat around your belly and midsection. The belt wraps around you and compresses the body, with the idea that the fat cells themselves become compressed in the process. Unfortunately, according to Livestrong, the reality is that the fat cells do go back to their normal size when you take the slimming belt off.

Slimming Belts Can Cause Side Effects

In addition to being ineffective, slimming belts can also lead to unpleasant side effects. First off, they do make you sweat more, which isn’t a good thing because it can make you dehydrated, as well as lead to electrolyte imbalances. On top of that, it raises your body temperature, so you might end up experiencing exhaustion and heat stroke because your body isn’t able to properly cool itself off.

Beyond that, when you wear a slimming belt that doesn’t allow your skin to breathe properly, you could end up with skin irritation, itchiness, acne, rashes, burns, and blisters. Yikes!

Also, even though you might find that you stand up straighter and your posture improves while you are wearing a slimming belt, it can actually be doing more harm than good because you don’t really need to use your ab muscles and your postural muscles while you are wearing these belts. Over time, you just end up losing strength, and your posture will suffer more in the long run.

There Are Better Ways to Lose Weight

Don’t fall for the gimmick that is the slimming belt. The best way to slim down and get in shape is with good ol’ exercise in combination with a healthy diet that is low in calories and filled with nutritious, natural foods.

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