Category Archives for General Health & Fitness

7 Home Gym Ideas on a Budget

home gym

7 Home Gym Ideas on a Budget

home gym

Whether you are trying to squeeze into that dress for your Christmas party in a few months, tone up for your class reunion, or already working on your summer body for next year

The gym plays a vital role when it comes to changing your body.

From the treadmill to the dumbbells – most workouts and toning strategies require the use of at least one, but typically multiple, pieces of equipment. And, let’s face it, these extremely powerful pieces of equipment can break the bank…

So, if you are looking to get buff, not broke, a budget-friendly home gym is your answer.

Forget about that monthly gym membership that you always forget about until the charge shows up on your bank account, the time spent waiting for someone to get off the equipment you need, and the energy spent driving across town to your gym…

Why do all of that to build your triceps when you could be getting buff right from the comfort of your home?

I don’t know about you, but if I can do it from home, then that is always my preferred choice.

But, I like to save money as much as the next person, so here are some home gym ideas that will fit into just about any budget:

  1. Focus on free weights, not machines.Of course, you can buy a treadmill and stick it in your garage or your spare room, but even a used one will cost you a pretty penny unless you can score a good deal on that one that has been sitting at your parent’s house since you were born…But, the most budget-friendly idea is to focus more on free weights. Free weights can be bought individually – so you can mix and match to save money – and they are just as effective.In addition, this will help keep your workouts as short and simple as your gym equipment shopping list.
  2. Proper flooring is a must-have.Of course, staying on budget is your top priority, but skimping on every aspect will leave you with useless equipment in just a few short weeks…And, having to start all over frequently doesn’t really fit into a budget-friendly home gym.Instead, find ways to save money and preserve your equipment – saving you money in the long run.

    Proper flooring, such as high-density foam mat squares, are cheap and worthwhile. They will help protect both your floor and your equipment from wear and tear.

  3. Find machine alternative exercises.Of course, riding on the stationary bike is a quick and easy way to get your cardio in…But, there are several other ways to get your cardio in without having a major piece of equipment in your home gym.Instead of purchasing a bike, invest in a jump rope or other more affordable gym equipment that still allows you to get your cardio in.
  4. Make it an encouraging atmosphere.The equipment in a home gym is the No. 1 priority as you cannot workout without it…But, creating an atmosphere that will get you in the gym and keep you there is the next most important thing.Why create a home gym if you will never use it?

    Most gyms have encouraging signs, loud music, and mirrors to help keep you motivated. Of course, don’t blow the budget on these aspects, but one simple idea I like is to hang up a whiteboard…

    On this whiteboard, find an encouraging quote to write up each week, note your goals, write down your workout for the week. The key is to stay involved in your progress and your goals.

  5. Use versatile equipment.Another great way to save money on your home gym is to incorporate gym equipment that can be used for several workouts…For example, a balance ball can be used for stretching, pushups, and various other workouts.This eliminates the need for so many different pieces of equipment – therefore, keeping the costs low.
  6. Optimize each workout for maximum efficiency.If you could just do one workout better as opposed to doing two different workouts, why wouldn’t you?I would much rather do one optimally effective workout than two mediocre ones…So, invest in some resistance bands. By adding resistance bands to your workout, you can greatly increase the effectiveness of your workouts. Plus, these most likely won’t even cost you $20.
  7. Search for pre-owned equipment.And, of course, there will be those few larger pieces of inevitable equipment that you just have to purchase…But, for those, search for some that are pre-owned. It will save you money without sacrificing any of the quality of the equipment.

Going to the gym does not have to be expensive or a hassle…

Start with a plan for your home gym – what you want to focus on and what is most important to you – then, lay out a realistic budget and figure out creative ways to stick to it.

You will find yourself enjoying your workout, even more, when it can be done in no time from the comfort of your own home.

 How Smoking Affects Women’s Fertility

smoking

 How Smoking Affects Women’s Fertility

smoking

Smoking is bad for your overall health. The harmful and critical side effects of smoking not only affect the smokers but also affect people around the smokers. Women who have smoking habit have an increased infertility risk as well as are highly probable to take several years for getting pregnant. In reality, passive smoking is slightly minimal harmful to the fertility process than active smoking.

Smoking affects every state of the reproductive process that includes sperm and egg maturation, embryo transport, hormone production and place in the uterus. Along with this, it also damages the essential DNA in both sperm and eggs.  Smoking habit during pregnancy always increases the danger of many pregnancy complications such as congenital disabilities and low birth weight.

It also increases the woman’s possibility of experiencing an ectopic pregnancy or miscarriage. The miscarriage risk increases with an overall amount of smoking. If a male also has a smoking habit, it is best for the couple to quit smoking. Some partners face lots of challenges while stopping the smoking habit, so they are seeking for a perfect and hassle-free solution. Using the best e-liquid is an easy way to quit your smoking habit.  This post helps you to know the effects of smoking on women’s fertility.

Smoking habit can create infertility

The cigarettes smokers are highly probable to have the fertility issues than the non-smokers. Whether you smoke the cigarettes for several years or smoke lots of cigarettes every day, both these situations lead the risk for your fertility issues. When women smoke, more than seven thousand chemicals critically spread throughout their overall body and their organs. It can later lead to various fertility problems, including:

  • Genetic issues
  • Ovulation problems
  • Damage to the premature menopause or eggs

Increased danger of miscarriage and cancer

Along with this, smokers that take fertility treatments likely take more time for getting pregnant. The smokers are highly probable to give the birth to infants with various health issues.

Second hand or passive smoke affects fertility

If your partner has a smoking habit, you can encourage him to quit smoking by trying the safe and best e-liquid.  The second hand or passive smoke exposes women to many poisonous chemicals and affect their fertility. The fertility experts state that the passive smoke is nearly as damaging to the fertility as if women are smoking themselves. Most importantly, exposure to the smoke of cigarette for few days can also affect your fertility and health.

Problems with your fallopian tubes

The smoking habit among women may experience many problems with the fallopian tubes. It is liable in their fertilization task where eggs and sperm meet. Hence, it can critically make conceiving very difficult.  Apart from that, smoking also increases the possibility of ectopic pregnancy.

Smoking habit increasing the chance of miscarriage

The miscarriage pain is utterly devastating.  Because of the toxins from dangerous cigarettes, smoke is an issue to suffer from the miscarriage problems. Along with this, smoking increases various health problems during pregnancy that includes ectopic pregnancy and preterm labor.

Quits smoking habit to increase the possibility of safely getting pregnant

Fertility frequently improves for individuals after they quit smoking. Some studies show that women who smoke can increase their chances of getting pregnant by quitting smoking at least two months before striving for getting pregnant.  Stopping smoking habit can also improve the natural fertility, as well as some of the smoking effects, can be quickly reversed. Women who stop smoking before the conception or before the 1st three months of pregnancy minimize their danger of their infant being born too early. Females who stop smoking habit at the beginning of the pregnancy have infants with same birth-weights.

Conclusion:

Smoking may influence both the female and male fertility.  If you are addicted to cigarette or tobacco for a long time, you will get a higher percentage of problems in pregnancy. It is because of the damages has done to the eggs and sperm.  Quit smoking is a safe and healthy way to avoid all these infertility problems. Now, you can find many products to stop the smoking habit, but the best e-liquid make the task easier.  They do not include any nasty toxins which are usually associated with the smoking cigarettes. These are unique features of e-liquid that is one of the best ways to quit smoking.

The Best Supplements for Weight Loss

raspberry

The Best Supplements for Weight Loss

We’ve all been in the market for a magic pill at one time or another. Maybe you’ve tried everything and can’t shed those last 10 pounds, or maybe you just don’t feel like dieting.

Because we’ve all been there at least once, the weight loss supplement market continues to boom. But what works and what doesn’t? Let’s take a close look at seven popular weight loss supplements and how they work in the body.

  1. Garcinia Cambogia Extract

he Best Supplements for Weight Loss

This weight loss supplement shot to stardom when it was featured on the Dr. Oz show in 2012. It was relatively unknown before and heavily marketed after.

So, what is garcinia cambogia? Well, it’s actually a fruit that looks like a small green pumpkin.

The extract that is marketed for weight loss is taken from the fruit’s skin, and it contains hydroxycitric acid (HCA). As such, HCA is the active ingredient in garcinia cambogia extract.

According to science, there are mixed reviews on whether garcinia cambogia can help you lose weight. One review that looked at 12 studies found that this supplement led to an average of a 2lb weight loss over several weeks.

Another study found no significant weight loss difference between those who took garcinia cambogia and those who took a placebo.

  1. Caffeine

caffeine

Most of us start each day with a cup of coffee, but could upping our caffeine intake lead to significant weight loss? The research says yes. Time and time again, caffeine has proven to boost metabolism and result in modest weight loss.

One study shows that the caffeine in coffee increases the body’s metabolic rate and kept it elevated for three hours after consumption. Other studies can back up the claim that caffeine causes at least a modest amount of weight loss.

  1. Raspberry Ketones

raspberry

Raspberry ketones are a chemical that is extracted from the raspberry, but the same chemical can be extracted from kiwis, peaches, grapes, apples, and other types of berries.

The raspberry ketones you find in supplements may be a synthetic version of the natural substance.

With the surge in popularity of a ketogenic diet recently, it’s easy to confuse the two. Raspberry ketones may even be marketed as part of a ketogenic diet. However, raspberry ketones have nothing to do with ketosis in the body.

Raspberry ketones purportedly work by increasing the body’s levels of adiponectin, which is a hormone that regulates metabolism and blood sugar. It makes sense in theory because higher levels of adiponectin are associated with weight loss and low levels are associated with diabetes and obesity.

Unfortunately, there are no human studies to support using raspberry ketones for weight loss. There has been rat and in vitro studies that show promise, but researchers have had trouble reproducing the effects with oral supplementation in humans.

  1. Choline

choline

Choline is macronutrient that’s important for many bodily functions, including fat burning. You can get choline from many foods, including eggs, liver, cauliflower, brussels sprouts and salmon. But if you want a real choline boost, choline supplements are your best bet.

Choline transports fats from the liver and helps form betaine, which is used in a number of bodily processes. It also helps the liver break down fats so that they can be converted into ATP or energy.

One study shows that choline has been effective at causing rapid weight loss among taekwondo and judo competitors.

  1. Green Tea Extract

green tea

For many years, green tea extract has been studied for its weight loss benefits. The extract of green tea is believed to work by increasing norepinephrine activity, and norepinephrine is a hormone that helps the body burn fat.

The active ingredient in green tea extract is an antioxidant called EGCG that is believed to aid in weight loss. A 2008 study found that green tea is effective at reducing body weight in the obese. Another study found that catechins from green tea decreased body weight and helped maintain that weight loss.

Green tea extract is generally well-tolerated with very few side effects reported.

  1. Conjugated Linoleic Acid

cla

Conjugated Linoleic Acid (CLA) is a trans fat, but it’s considered one of the healthier ones. You’ll find CLA in cheese and butter. Although these things may be associated with weight gain, CLA may help reduce appetite, boost metabolism and help break down body fat.

One review of 18 studies found that taking CLA supplements resulted in losing about 0.2 pounds per week for up to six months. So, CLA isn’t necessarily a quick fix, but it may result in steady and sustained weight loss over time.

The downside to taking CLA supplements, though, is that the side effects can be undesirable. CLA may cause digestive issues and have harmful effects over the long term.

  1. Bitter Orange

bitter orange

The bitter orange fruit contains a compound called synephrine that is related to ephedrine. Ephedrine used to be a popular ingredient in weight loss supplements, but it has been banned due to serious side effects.

Although synephrine shares similar characteristics to ephedrine, it isn’t quite as potent, so the side effects aren’t as typically severe. Still, the side effects it does have are related to heart function, so take caution when using synephrine.

Studies have proven that the synephrine found in bitter orange supplements can lead to significant short-term weight loss. One study also shows that synephrine can reduce appetite and significantly increase fat burning.

As it turns out, there may be a magic pill after all. If all you’re looking for is to lose weight, you can do so with any of the proven weight loss supplements on this list (including caffeine, choline, bitter orange and green tea extract). But you should also research any weight loss supplement before wasting your money. Not all of them have been proven to help people lose weight. On this list, we’ve evaluated a few that seem to come up short. This includes raspberry ketones and possibly garcinia cambogia.

When you’re considering a weight loss supplement, you should also consider side effects. For example, the side effects of bitter orange may be more than you’re willing to accept. Instead, you may want to consider effective alternatives with fewer side effects, such as caffeine and green tea extract.

 

9 Effective Tips to Lose Belly Fat (Backed by Science)  

lose weight

9 Effective Tips to Lose Belly Fat (Backed by Science)

lose weight

Belly fat, also termed as visceral fat, can not only be a nuisance on making your clothes feel tight but can also lead to health risks. This type of fat has been scientifically proven to cause heart diseases and type 2 Diabetes, just to mention a few. Despite being the most commonly used unit for body weight classification, BMI may be misleading when it comes to predicting one’s potential risk of metabolic diseases. This is because people with excess belly fat are at a greater risk even if they appear healthy from the outside.

Losing this fat is not an easy task, but there are several practices and habits one can apply to reduce excess fat. Below are ten practical tips to lose abdominal fat based on scientific research and studies:

1) Take high amounts of soluble fiber

Soluble fiber sucks up water to form a gel which assists in slowing down food as it passes through the digestive system. In turn, one feels full and as a result, eats less. This type of fiber also decreases the number of calories that the body absorbs from food. Excellent sources of soluble fiber are Brussels sprouts, legumes, avocados, shirataki noodles and flaxseeds. According to scientific studies, it has been found that for every 10-gram increment in the intake of soluble fiber, belly fat gain decreases by 3.7% for five years.

2) Avoid too much alcohol intake

Alcohol, in small amounts, can have health benefits but is seriously dangerous if taken in high quantities. Excessive consumption of alcohol has been linked with an increased risk of excess fat storage around the waist (central obesity). This is because alcohol consumption makes one gain belly fat. A recent study carried out on a total of more than 2000 people showed that those who drank less frequently but took more alcohol on the few days they drank had averagely more belly fat than those who took small amounts on a daily basis after two years. This survey proved that limiting the amount of daily alcohol intake is an efficient way of reducing belly fat.

3) Eat a High-Protein Diet

Proteins are vital nutrients in the body for fat control. Consumption of high protein amounts triggers the release of PYY (the fullness hormone) which decreases one’s appetite and in turn promotes fullness. Proteins also release one’s metabolic rate and help the body to retain muscle mass during weight loss. Protein sources include fish, meat, eggs, whey protein, and dairy. People who include traces of the above sources in their diets have been found to have a less concentration of abdominal fat in comparison to those who rarely take protein-rich meals.

4) Reduce carb intake

Reducing carb intake, especially the refined ones, can be very advantageous in fat loss. Diets that have a carb concentration of under 50 grams are recommended for people who are at the risk of type 2 diabetes(overweight) and women with PCOS (polycystic ovary syndrome). A better practice would be replacing refined carbs in your diet with starchy carbs that are unprocessed. The Framingham Heart Study contacted over the past decade proved that people who consumed high amounts of whole grains are 17% less likely to build up excess belly fat than those who take high amounts of refined grains.

5) Limit consumption of Sugar-Sweetened Beverages

Sugar-sweetened beverages consist of elements of liquid fructose which is a primary cause of fat accumulation. Sugar drinks are even more dangerous than high-sugar foods. This is because the brain does not similarly process liquid calories with solid ones. Instead, the liquid calories are stored as fat in many parts of the body, including the belly. One ten-week study showed a significant gain in abdominal fat in people who took beverages with high amounts of fructose. Such drinks include punch and sweet tea, alcoholic mixers with sugar contents, and soda.

weight lifting

6) Use coconut oil in place of cooking fats

Coconut oil has been listed among the healthiest fats for human consumption. This oil contains medium-chain fats which boost metabolism and reduce the amount of fat the body stores as a result of high-calorie intake. One should averagely take 30ml- two tablespoons- of coconut oil each day to boost loss of belly fat. In a study to test the efficiency of coconut oil in belly fat reduction, obese men were given 30ml of coconut oil daily for 12 weeks after which an average layer of 2.86 cm of fat was lost from their waist with no changes made to the rest of their diet and daily routine.

Since coconut oil still carries high amounts of calories, it is advisable to replace cooking fat with coconut oil rather than adding it to a diet containing cooking fat.

7) Use Apple Cider Vinegar in your diet

Apple cider vinegar is known for its benefits in lowering blood sugar levels. It consists of acetic acid, which is very crucial in reducing abdominal fats in humans and animals according to scientific studies and experiments. A controlled study on obese men who took a single tablespoon of the vinegar per day showed an average loss of 1.4 cm from their waists after 12 weeks. It is recommended to take an average of one to two tablespoon of apple cider vinegar each day to boost fat loss for the obese people and maintain harmless levels of fat for individuals with standard body sizes. You can also try acv and garcinia cambogia combo to boost your weight loss. It has been recommended by many.

8) Perform gym practices (Weight Lifting)

Weight lifting, also called resistance training, is very essential for burning fat and gaining muscle mass. Continued weight lifting reduces fat since the excess fat is released to produce the energy needed for the exercises. As the fat is burned down, one gets an added advantage of muscle build-up. Both strength training and aerobic exercises(cardio) are recommended for people with type 2 diabetes, fatty liver disease, and prediabetes. Overweight individuals have been found to lose excess body fat, including belly fat, upon undertaking such exercises.

9) Reduce your depression and stress levels

Stress triggers production of cortisol (stress hormone) by the adrenal glands. According to research, high levels of cortisol increases appetite. This leads to intakes of large amounts of food, in which the chances are high that more fat will be consumed. Consequently, more excess fat will be stored in the belly as high-fat amounts are received in the body. Women with large waists have a tendency of producing more cortisol in response to stress. Increased cortisol leads to more abdominal fat gain hence such women are at a higher risk. Meditation and yoga are very effective methods of relieving stress and depression.

Fitness Injury Recovery

fitness

fitness injury

Workout injuries can occur to anyone and at any time. Even the most professional athletes get injured, making it tough for them to continue on their journey to fitness with ease. This is because they have mastered how to recover from an injury without causing any further damage to themselves.


There are numerous injuries that you may receive during a workout, and here are the most common ones to watch out for:

  1. Muscle strain or pull which occur as a result of you exerting too much pressure on your body, or making sudden movements that do not allow your muscles to get the oxygen they need on time.
  2. Sprains, or a stretching or tearing of connective ligaments, which can be of the wrist or the ankle, where there is inflammation that causes severe pain.
  3. Knee and shoulder injuries as supporting joints that take the brunt of weight lifting. It may become difficult to lift anything or to walk when these body parts are injured.

It is essential that you know how you can stay strong mentally and also keep in shape physically. Don’t miss these essential fitness injury recovery tips:

Find Out the Real Problem

Some injuries take unnecessarily long to heal as the injured person does not take the time to find out exactly what the problem may be. This happens when you may discount pain as a simple injury, especially when you are working out, instead of a real injury that could cause you long time suffering. The moment that you feel any pain, especially pain that persists, seek help from a doctor to find out the nature of the injury. This will help prevent you from making a simple injury much worse and negatively affecting your fitness in the long term.

Rest

In the middle of attaining great form, the last thing that you may want to do is take the time to rest. However, it may be the wisest thing that you do if you are hoping to recover completely from a fitness injury. Resting means that you do not have any movement at all, until such a time as you cannot feel any hint of pain on the part of your body that was injured. Your body needs time to reset and repair itself, and you pushing through an injury could lead to long term damage.

fitness

Feed Your Body

Your body needs the right food to ensure that healing takes place, and this is only possible by seriously looking at the diet that you are consuming. When you are looking to rebuild your joints or help to heal muscles, you need to stop consuming sugars, alcohols as well as white flour. Furthermore, your focus should be on intaking protein to aid tissue repair as well as being as hydrated as possible. After you have just recovered from an injury, and truly every time that you work out, ensure that you consume plenty of water before you begin exercising, while you are exercising, and within thirty minutes to an hour of finishing your workout.

With knowledge on what the problem may be, you should work towards preventing further injury or affecting the entire recovery process.  This could begin by ensuring that your joints and muscles have incredible support. Someone recovering from a knee injury, for example, could benefit from a brace or other orthotic aid which helps stabilize and compress the joint  – see more here. This will help you to keep your knee in place so that you are safe from twisting it or damaging your muscles any further as you work out.

When you are working out, warm your muscles up with dynamic stretching through activities like brisk walking or plyometric jump squats,  and then do cool down with exercises like static stretching and walking when you have completed. This has to do with your heart rate, and ensuring that your muscles, as well as your joints, are prepared for a change in your momentum. Warm ups, as well as cool downs, should be done within at least 10 minutes. Once complete, you need to do some stretching which will help to elevate your flexibility. When you have tense muscles, your risk of getting injured increases substantially.

You may also inadvertently overuse some of the muscles on your body if you are repeating the same exercises over and over again. To prevent issues and injury that may arise from this, it would be good for you to consider cross training. This means that you spend one or more days of your training schedule completing an activity different from your normal weight liftings circuits like cycling, rowing, or swimming.

Quick Treatments

For your body to recover from a fitness injury, there are certain things that you can do immediately you realize that you are hurt. These include:

  1. Application of ice to the injury so that you can bring down any swelling or inflammation. This will also help you to manage your bleeding.
  2. If there is any swelling, you should also use a compression bandage as this will bring it down and also help you to manage your pain.
  3. Finally, you can bring down swelling by elevating your injury.

When facing a fitness injury, you are bound to get frustrated as it may interfere with your overall workout goals. It is worth noting that everyone has dealt with this issue at some point. The first steps that you take towards recovery are usually the most important. Bring down the swelling, to begin with, and then consider what you are consuming as food and the amount of rest that you can take. Ensure that you seek help from a qualified medical practitioner. When you go back to train, you should remember what caused you the injury and take preventive measures so that it does not happen again.

Dealing with an injury is also important to make sure that you are mentally able to go back and manage your overall fitness. With fitness and exercise, you will be more confident and strong. Put together a plan for your rehabilitation so that you can gauge your progress.

310 Shake Review – Does It Work?

310 shake review

310 Shake Review

310 shake review

The 310 meal replacement shake gives people a unique way to lose weight using their Tri-plex protein blend. The mission of the company is to produce a quality product, that exceeds industry standards, as you’ll see in this 310 shake review.

What is the 310 Shake?

The 310 shake is a meal replacement shake, with a special tri-plex protein blend of whey protein isolate, whey protein concentrate, and milk protein. Essentially, meal replacement shakes are meant to be used as a replacement for a meal, just as the name implies.

The 310 shake advertises that you should consume 2 main meals a day, and then have the third as one of their shakes. As a result, you will lose a significant amount of weight within a few weeks.

As well as being a meal replacement shake, the 310 shakes also claim to help prevent cravings and reduce your appetite while providing your with “total nutrition”.

So, what’s actually in the 310 shakes as far as ingredients?

310 Shake Ingredients

To really understand how well the 310 shake works for weight loss and health purposes, we first need to understand what’s inside the product.

One of the main ingredients in the 310 shake is protein. The company says that they have a special tri-plex protein blend, which we covered a little earlier in this article.

While this may sound appealing and “fancy” to some, it really isn’t, as many protein supplements use a blend of different proteins.

That being said, each of the protein sources in the 310 shakes is high quality. The proteins contain a lot of essential amino acids, which are key to muscle development and growth. Each also has a high level of bioavailability, which essentially means that your body can process it more efficiently, thus giving you better absorption. These sources of protein are far superior to pea and soy proteins.

Including protein in a meal replacement shake is practical, and makes a lot of sense. Protein is a very important macronutrient, the most important some would say, and it’s good for suppressing hunger.

It’s been shown that people who consume higher protein diets have a significantly higher basal metabolic rate (the number of calories we burn while doing nothing). Which essentially means that the more protein you eat throughout the day, the more calories you will burn while at rest.

And, as I just mentioned, protein is the one macronutrient that will keep you full for the longest period of time. Studies have shown that eating more protein does, in fact, reduce hunger, which means you’re less likely to snack on unhealthy foods throughout the day.

All this being said, the increase in your metabolism and the decrease in eating due to protein consumption can lead to significant weight loss over time. But, it’s important to note that one serving of the 310 shake only contains 15 grams of protein.

>>Get the Best Price on the 310 Shake<<

Fibre in the 310 Shake

The second main ingredient in the 310 shake is fiber. Each serving contains 5 grams.

Also, like the protein, the fibre comes from a blend of fiber sol, cellulose gum, and xantham gum.

The reason that adding fiber to your diet is good is that of its absorptive ability. Which is why it is said to help increase weight loss.

When you eat fiber, essentially what it does is absorb moisture in your stomach, and then it expands which is why you get that full feeling.

Vitamins & Minerals

This is where the 310 shake really shines, as I’m sure you know if you’re reading this 310 shake review. The 310 shake has a large assortment of vitamins and minerals, which is important for maintaining overall health.

Most of us consume a diet that leaves us deficient in many of the essential vitamins and minerals. As such, it’s important for us to get those important nutrients from other sources, such as the 310 shake, or Shakeology.

Getting enough vitamins and minerals is essential for basic bodily functions, such as digestion, immune system functions, and our nervous system.

310 shake ingredients

>>You can read my 310 Shake vs Shakeology review by clicking on the link.<<

Does the 310 Shake Really Work?

The short answer is yes, it does.

The single most important factor when trying to lose weight is to be in a calorie deficit. Which is why the 310 shake is great for this.

Since the 310 shake only contains 90 calories, simply by substituting it for one meal a day will drastically reduce your daily calorie intake. If you were to replace two meals a day, you would lose even more weight in a shorter period of time.

If used properly, the 310 shake is certainly a good option for helping you lose weight.

Also, since the product contains quality sources of protein and fiber, it is very efficient in helping you suppress hunger and cravings.

>>Get the Best Price on the 310 Shake<<

Final Thoughts

All things considered, the 310 shake is one of the better meal replacement shakes on the market because of its quality sources of protein, fiber, and vitamins and minerals.

It’s a nutritious shake, that will help you get all the essential nutrients that your body needs while helping you remain in a calorie deficit so that you can lose weight.

It’s worth mentioning that even though this is a weight loss product, it is not a magic bullet that will make you lose 20 pounds in a single week. To truly get the best results using this product, it’s advised that you incorporate it with the use of a workout program, like Focus: T25, P90X3, PiYo, or any other good workout routine.

And finally, make sure to consult your primary physician before making any changes to your diet, or workout routine. If you have any further questions, make sure to leave a comment in the comment section below, and I will try to answer it as best as I can.

What Causes Muscle Fatigue?

bodybuilding

bodybuilding

No matter how strong you are feeling, doing a few more extra rounds of pushups can be tough if the body is fighting against you. Yes, we’re talking about muscle fatigue, which develops due to several biochemical, environmental, nutritional and of course, physical reasons.

Muscle fatigue is the inability of the muscle to generate force due to pathological issues or continued periods of activity. The muscle starts functioning normally, but gets tired quickly and takes longer than usual to recover. In this article, we’ll discuss the causes of muscle weakness or fatigue. So stay tuned.

What Causes Muscle Fatigue?

Jane Kent-Braun mentioned in an issue of the “European Journal of Applied Physiology,” that muscle fatigue could be caused either by metabolic processes or due to the incompetence of the nervous system to communicate with the muscle tissue. Apart from that, impaired blood flow, loss of desire, and ion imbalance within the muscle can also lead to muscle fatigue. Below discussed are some of the causes of muscle fatigue.

  1. Anaerobic Respiration: To move a part of the body, our muscle doesn’t just need the energy to contract, but also oxygen to create this energy for muscle contractions. In the case of improper oxygen supply, the cells respire anaerobically, leading to the production of lactic acid. Lactic acid is the main culprit behind muscle fatigue and pain. It accumulates in the muscle tissues and reduces the pH, making it more acidic. This causes a tingling sensation in the muscle when you’re exercising.
  1. Ion Imbalance: For proper contraction, our muscles need interaction between Ca+ ion and troponin. But due to intensive exercises, we lose the active molecules outside the muscles through sweating. This loss of active sweating changes the osmotic gradient, which makes it difficult for the Ca+ ions to reach the muscle fiber. This often leads to painful muscle contraction or cramp.
  1. Aging: Aging causes the decline of the ATP, CTP and myoglobin levels, thereby reducing the ability of the muscle to function. Besides, aging even shrinks muscle fibers and hardens the connective tissues, making the contraction slower and harder to achieve. To minimize this occurrence, one should exercise and be active throughout the life. It will reduce the impact of aging on the muscles significantly by supplying oxygen.
  1. Injury Or Trauma: Injury or trauma is one of the most common reasons behind muscle fatigue. Injuries or trauma like pulling, sprains cause bleeding, which damage the muscle fibers. This is followed by inflammation or swelling, which makes the muscle weak and tired.

yoga

  1. Illness And Infections: Another common cause of temporary muscle fatigue is infection or disease, which results in muscle inflammation. It’s quite easy to recover from muscle fatigue caused due to illness and infections, but if the inflammation is severe, then recovery can take a bit longer. It can even lead to chronic fatigue syndrome, commonly called CFS. Diseases which cause extreme inflammation include HIV, influenza, hepatitis C, glandular fever and Lyme Disease. Chronic diseases like peripheral arterial disease, heart diseases, anemia, chronic lung diseases and diabetes can also weaken the muscles.
  1. Nutrient Deficiencies: Our muscles need certain electrolytes and minerals to perform at the optimum level. So if you’re experiencing sudden muscle cramps and fatigue, you could be deficient in minerals like calcium, potassium, and magnesium. The said minerals are vital for the proper functioning of the muscles. You can reverse this condition by eating foods rich in minerals, such as milk, white meat, and pomelo.
  1. Metabolic Fatigue: The depletion of glycogen and ATP within the muscle reduces its ability to generate power contractions, resulting in muscle fatigue. Apart from that, accumulation of reactive oxygen species like Mg2+ ions also induces fatigue.
  1. Not Warming Up: Doing strenuous and intensive exercises without warming up can also lead to muscle fatigue. When you’re straight away exercising, the muscles get surprised by the sudden activity, leading to fatigue and cramps. Hence, you must stretch before and after every exercise routine. It won’t just prevent muscle fatigue, but will even improve your flexibility with time.
  1. Lack Of Use: Deconditioning or lack of muscle fitness is also a cause of muscle of fatigue. In this case, the muscle fibers are replaced with fat, though partially, which makes the muscles floppy. The floppiness makes it tiring to do things, which were once easier to do when the muscles were fit. Lack of muscle fiber usually occurs due to an inactive or sedentary lifestyle and can be reversed easily with a regular exercise regime.
  1. Loss Of Desire: Nerves do not just control muscle contractions, but even determine the sequence, number, and force of the muscular contractions. Most of the muscle movements need a force, which is below what muscles can generate. This loss of desire because of muscle soreness tend to have a strong negative impact on the muscle activity.

Muscle fatigue and weakness can be easily reversed with physiotherapy and exercises. But your first aim should be to prevent it, especially when it’s due to inactivity. It’s always great to be fit, regardless of the age.

active-activity-ball-exercise-41213

Conclusion

We hope our article answered all the queries regarding causes of muscle fatigue. If you have any query, leave us a comment below, or look around the rest of our site to find other relevant topics!

Source:

https://patient.info/in/health/muscle-weakness

https://www.boundless.com/physiology/textbooks/boundless-anatomy-and-physiology-textbook/muscular-system-10/muscle-metabolism-98/muscle-fatigue-548-8070/

http://www.webmd.com/a-to-z-guides/tc/weakness-and-fatigue-topic-overview#1

How walking in nature enhances your brain and the body

How walking in nature enhances your brain and the body

nature walkers

Walking in nature enhances your long-term health and well-being. It provides a wide a range of mental and physical health benefits. But doing it in natural settings can provide a boost to the health of your brain.

As more people move into urban settings, the factors that contribute to health problems must be addressed early on. This infographic, created by Physiomed, highlights how walking in nature is a simple strategy that can go a long way in supporting your daily performance mental well-being.

Nature vs City Walking

There are differences between the health effects that nature walkers experience when compared to city walkers.

Walking in nature has been shown to decrease the amount of blood that flows to the areas of the brain linked to mental illness while city walkers typically experience an increase in this marker. 
The frequency of negative thoughts and rumination are lower in people who take regular walks in nature. Also, their memory and other cognitive functions can improve.

With as little as 20 minutes of walking in nature, you can reduce the amount of cortisol in the body. This stress hormone affects the immune and digestive system if it isn’t regulated properly.
Nature walkers can experience a reduction in blood pressure and their heart rates. This can also minimize the amount of stress that the body is under at any given time.

Disease Prevention Through Nature Walking

Walking in nature helps to prevent common diseases. Anti-cancer proteins increase along with disease-fighting cells.

The immune system becomes stronger, and you are less likely to suffer from illness. This is partly the result of phytoncides that are released by trees and plants. When these substances are inhaled, the immune system is enhanced.

Research also shows that walking in nature can be effective in treating symptoms related to mild depression, working as a natural antidepressant.
Individuals who live in close proximity to natural settings are less likely to experience depression and anxiety.


Use this infographic to learn more about how walking in nature can improve the health of the brain and the body. You can achieve total health through this simple strategy while preventing the onset of common diseases.

walking through nature

About the Author

Rebecca Hill works as a blogger and outreach coordinator.

She’s a graduate of York University, Ontario, and loves all thing tech, science, sports and DIY

Top 7 Reasons To Stand Tall And Get Ripped

Top 7 Reasons To Stand Tall And Get Ripped

get ripped at home

There’s no secret to the physical and mental benefits of a fit body and mind. But in order to unlock the clues to get to that place, you do need to do a few things. None of them are hard to do, they just take some dedication (pro-activeness) and effort on your part. Before you plunge into your journey to creating your fitter, healthy life, you need to know why having a fine tuned mind and body makes such a difference in your daily life!. Here are a few reasons for you to consider:

1 – Weight Loss. Possibly you’ve heard about this. The more calories you burn in relation to the calories you consume results in weight loss. It’s really not rocket science and all it means is that if you slowly change your diet by making healthier meal choices and start moving your body more with exercise you will shed some poundage. No one has seen a disclaimer that states “too much physical activity may result in weight loss” as a bad side effect.

2 – Confidence and Self Esteem Boost. Here’s one directly related to your mental state. Exercise does wonders on your mind. It can remove feelings of self-doubt, severe self-criticism, depression, lack of trust, feelings of inferiority and feeling unloved – just to name a few. Once you start to lose weight you will begin to see yourself differently. Sometimes when you feel good about yourself you will be willing to do new things, meet new people and become the person you were always meant to be. It will encourage you to stand tall and strike a Superman pose more often than not. Your posture will improve and your life may change in ways you could never have dreamed of…

3 – Energy Boost. Who wouldn’t want some extra energy? Well, just by changing your diet to healthier unprocessed food and by starting to burn off calories you will discover you will have more energy. This can work for you in several ways. When you have the extra juice in you to do things, you become more productive. It will help you to become organized and you’ll get more things done. You might even be able to take on tasks you would normally see as too difficult or labor intensive to tackle.

get ripped

4 – Cognitive Boost Back to the workings of your mind, adding some exercise to your lifestyle has another benefit for your mental faculties. When you move around, even by just walking for 15-minutes a day, you start to pump blood through your body at an increased rate. What this does is send oxygen to the parts of your body that need it when you are exercising. The increased blood flow to your brain actually works to clear your mind. It gives you the capacity to think clearly and more coherently. Have a tough task at the office to figure out before lunch? Take a trip down to the lobby on the stairs and back. Once you get back in your cubicle you may have not only solved your issue, you may be able to add a lot more reasoning and logic to the solution. A healthy brain is an awesome tool to have.

5 – Reduced Sickness. There’s another pretty awesome benefit to getting the blood moving around your circulatory system. It flushes away toxins from within your organs. As a result, this reduces the possibility of getting sick or developing some kind of disease from the harmful toxins building up. We pick up toxins from the food we eat, the air we breathe and what we drink, so having a built in cleaning system is good for your health. Plus, your immune system gets a kick each time you exercise because toxins are removed from your lungs and lymphatic system  Antibodies and white blood cells are also moving around in the extra blood flow which adds to this benefit.

6 – Easy To Start, Easy To Do. Probably one of the best benefits of physical or mental activity is that it is an easy routine to start and follow. Although the word ‘exercise’ may sound not very appealing to some, exercise can be something as simple as walking around the block three times a week. ) Or walking up and down a flight of stairs every few days. Once you start seeing the pounds drop away and feeling the energy boost, you will start to exercise more often and reap the further benefits. When it comes to mental exercise, you are doing it right now by reading and learning about these benefits. Games, puzzles and anything that causes you to use logic or to think outside the box will give you mental stimulus.

how to get ripped at homehow to get ripped at home

7 – Increase Quality of Life. Probably a no-brainer, but if you feel and look good you will have an improvement to the quality of your life. Plus, if you become healthy you not only increase the quality of your life, you increase the length of your life. Having a healthy lifestyle does not mean cutting out everything that you love to eat, or do. But it does mean you will have to alter things slightly. There is nothing wrong with indulging every so often as a reward or occasional treat because sometimes you just need to give yourself a pat on the back for making progress. As long as moderation is the guide you use, you won’t fall back on bad habits and lose all the progress you’ve made.

Final Thoughts

The formula is simple. Diet plus exercise equals fitness. It is the guiding principle for those who are in great physical and mental shape. It can be your guide as well. Now you know seven of the top benefits to being physically and mentally fit, why would you not want to join the crowd? If you want to feel and look better, gain confidence, energy, become a clear thinker, reduce the amount of time you spend fighting off colds and sickness and live longer, your answer is right here. All you have to do is take the first step.

Top 10 Weight Loss Tips for Summer

weight loss tips

It is the most wonderful time of the year…wait, wait. What? Sorry for that one. We are talking about the ten tips to look awesome this summer. Summer is here ladies and gentleman and that belly will not look good on the beach. That wonderful time of the year is gone and we will see how you can look good over the summer.

Stop Eating Fast Food

You need to stop eating fast food. Say goodbye to the Burger King and McDonald’s, completely eliminate fast food from your diet. You need to cook or get a wife to cook for you. This, also called junk food, will load you up with calories which are not going to get you that summer body that you want. Not to mention, fatty foods like fast food can cause some heart problems. If you get it out of your diet, you will start to look, and feel better.

Cook

We all love restaurants and eating out with our friends or family. The thing is that you can’t really know how the food is prepared. Instead, cook for yourself. By doing this, you can eliminate unnecessary amounts of butter, and oil, and you can save yourself some money in the process. Cook, grill, and bake for yourself, and you will know exactly what you are eating. It will take some getting used to in the beginning, and of course, food preparation takes time, but it will be worth it.

Leave your computer

This is the time of technology and it may be hard for you to admit it but it is what it is. We are addicted and it is not helping your weight loss. Recent studies have shown that eating while doing something else will make you unsatisfied. If you are a gamer the thought of getting out, let alone working out, may be hard for you. They even forgot to eat, so leave the computer and go outside.

Drink more water

Japanese have figured out the secret to weight loss, and I am going to reveal it to you. They have managed to live longer because of this common manner. When the get up in the morning, they like to drink four glass of water on an empty stomach. Doing this fills up their stomach with water, instead of food, which allows them to feel satisfied till lunchtime. If this is too much for you at the beginning, start with a one or two glasses and slowly raise the boundary. It is also recommended to drink plenty of water after a workout.

glass of water

Sleep like a baby

It’s very important that you get enough sleep, especially after days where you had a hard workout. The most muscle repair happens when you sleep, which means the more you sleep, the more you body can repair itself from a strenuous workout. In fact, the studies are showing us that people who sleep less, tend to gain more weight than people who sleep an adequate amount. Sleep is something that many of us overlook, make sure to break that habit if you want to be the healthiest version of yourself.

Start working out

Start your training today. If this is your first time making the decision to start working out, then this is all very new to you. If you’re not yet comfortable with going to the gym, then find a good home workout for yourself. Working out at home gives you the privacy that you wouldn’t have at a gym.

Be determined, push yourself farther than you think you can go. Start running, lift some weights, or simply go on a walk with some friends! Any activity is better than nothing. Getting started is the hardest part, but once you finish, it’s the greatest feeling in the world.

Write down your goals

Write down your weight loss goals and do everything you can to meet them. Make a list of long term, and short term goals. Don’t get too extreme though, losing more than one pound a week is unhealthy, and is a sign that you’re not eating enough. Aim for anywhere from 2 – 4 lbs per month. Post your list where you can see it every day. Many of us set goals, and then forget about them because we get busy, or we just plain forget. Keeping them where you constantly see them will keep them fresh on your mind.

Drink Less Alcohol

Men, this is for you especially. I know you love to drink some beers on the weekends with you buddies, and maybe knock back a few during the week too. But you need to cut back on the beers if you’re serious about losing weight. Alcohol is full of calories. I’m not saying to cut it out of your diet completely, but limit it to 2-3 every week, instead of 5-10.

alcohol

Spicy helps

Chilly peppers are hot and good for the metabolism in a way that it can speed it. Capsaicin is inside the pepper and that is why it is so hot. It may be dangerous to eat spicy food during the summer, but it may be the solution and it will help you with the tip number four. Also, spices are said to help with repressing hunger.

Enjoy Yourself

This is always a good tip and here it is at number ten. Doing something you enjoy, is always easier to do than something you don’t enjoy. So go out for a run, play football, basketball, basically every sport that you love. Change that laziness into motivation! Fitness is supposed to be fun, not stressful. It is always good to exercise, not just during the summer. Stay motivated, workout with your friends or family, and you will feel and look a hundred times better. Happy trails.