• How to Gain Muscle Mass in a Healthy Way

    The main purpose of a proper diet and workout program is to become healthier and to shape your body. Gaining muscle mass is a long road for many of us, especially if we want to do it in a healthy way. Nowadays, not only losing weight is a challenge, but also gaining weight. Why? Because you have to find out how this can be done without eating unhealthy food or without having to exaggerate with your training. Therefore, in order to put on some good weight, you may just need to respect the three key factors that will help you accomplish your goal.

    Nutrition

    Nutrition is very important when you want to start gaining muscle mass. First of all, you have to track your calories and increase the daily intake by 200 to 500 calories per day. Secondly, you have to avoid the processed food and carbohydrates and increase your daily portion of proteins. Protein is the one that builds muscles and it can be taken from high protein foods like fish, meat, and eggs. Fats are also very important so you should aim to eat healthy fats found in foods like avocados, nuts, peanut butter or fish. Finally, you may introduce fruits and vegetables because they will help you with fiber and nutrients.

    Training

    While you are following a healthy diet, perform regular exercises that build your muscle mass. You don’t have to exaggerate with the training at the gym, so a good advice is to limit the workout to an hour. Stay focused more on the intensity of the exercises and don’t rest more than a minute. Moreover, in order to avoid the same routine, you can change the exercises and put your body under new stress, in this way, it will be forced to gain weight in the form of muscle. One of the best methods to alternate your training is to put on a weighted vest. In this way, you will be able to build muscle mass faster and turn your daily routine into a difficult one.
    As a last tip, don’t forget about the leg training, it’s very important to have a unitary muscle mass of the entire body, so keep the legs in shape.

    Rest

    When you are resting, your body repairs and builds muscle, so don’t neglect this aspect. The body needs time to build muscles so it has to recover and get prepared for the next day. Therefore, sleep at least 8 hours per night.

  • Fitness Gadgets that Help You Stay Fit

    Whether you are a regular gym goer or you just want to lose a few pounds with the help of some fitness workout, having a few gadgets at your disposal will help you increase your progress. The following fitness gadgets use the latest technologies that can make a difference during your workouts and help you stay fit.

    Jawbone UP24

    This gadget is a fitness tracker bracelet that monitors a wide range of fitness parameters in order to detect a pattern and help you get the best out of your fitness workout. It monitors your exercises, your sleep habits, and your food preferences so it will make sure you sync your workout routine and your diet. Since it doesn’t come with a screen, this fitness gadget only works with a smartphone app and it connects to your phone through Bluetooth so you will always have accurate data available.

    Spree Headband

    Similar to the fitness tracker bracelet, this headband can also give you information on your fitness sessions with the difference that it also measures your body’s core temperature. It also measures the distance traveled, the speed you are going, the calories burned, and the heart rate. It’s very lightweight and comfortable to wear on your forehead since it also keeps sweat away from your eyes.

    Fitbit Aria

    For maximum fitness control, you must use a body fat analyzer that combines the utility of a scale with the functionality of a BMI monitor. Fitbit Aria tells your body fat percentage, your muscle mass, and can calculate your body mass index so you will know exactly how much fat you have lost. The device can memorize measurements of 8 different users so the entire family can enjoy its efficiency. It connects to your smartphone and allows you to set weight loss goals and lets you know when you have achieved a goal. If you are curious about the precision and performance of this body scale, you can see how that works here and get a clearer picture of how well it can monitor your body parameters compared to a regular scale.

    Amiigo Fitness

    This fitness gadget is a two-piece version of a wearable device that helps you monitor several fitness activities. The bracelet goes on your wrist and the other device in your shoe so it can capture the movements of your entire body. It determines what type of exercise or sport you are performing including, football, golf, basketball, swimming, weightlifting, or cardio fitness and it monitors your progress during each activity so you will know which one is the most intense.

    Push Wristband

    This fitness gadget has been specifically designed for weightlifters who go to the gym on a regular basis and want to keep a track on their force, speed, power balance, strength, and tempo. This wristband is very discreet and easy to wear even during the most intense workouts and it collects data that is then sent to a smartphone app. This way, weightlifters can monitor their activities and improve their performance.

  • How to Prevent Heart Problems

    A Heart disease is a serious medical problem, and there are more and more people that develop a heart-related problem. By keeping your heart healthy, you make a step forward to a better and safer life. In this article, we offer you some information about what you can do in order to prevent a heart problem. After all, prevention is the best solution.

    Eat healthy

    Diet makes a lot of difference when we talk about preventing heart diseases. The effects of the food we eat can seriously damage our heart. Therefore, you have to eat a balanced diet and avoid fatty foods. Include in your daily meal fruits and vegetables and try to vary them as much as you can. Also, eating too much salt can increase the high blood pressure and so you will risk developing a coronary heart disease.

    Exercise

    Start being more active, do things that you like and spend more time doing exercises. You can go for a walk or ride your bike, play football, basketball and so forth. Go out in the park with your friends and run if you like, just keep in mind that if you follow a regular physical activity, you will reduce the risk of heart disease.

    Quit smoking

    This might be one of the most important things to start with, in case you are a smoker and want to prevent a future heart problem. Smoking is one of the main factors that can lead to heart attack and stroke. The effect of eliminating the bad habit of smoking will appear right away and so your blood pressure will decrease and your circulation will improve. Moreover, you will be able to do more exercises and you will boost your energy level.

    Reduce the quantity of alcohol

    Alcohol is another enemy of the heart. Drinking more than recommended can cause abnormal heart rhythms and high blood pressure. Also, the abuse of alcohol may damage your heart muscle and even increase the risk of stroke. But how can you find out how much is too much? According to the specialists, people should not drink more than 14 units per week and have several alcohol-free days per week.

    Measure your weight

    In case you have exceeded the normal weight for your category, then it’s time to start losing weight. The Body Mass Index (BMI) and your waist measurement will indicate you if you have to take some actions and begin a program that will help you lose weight. Fat cells produce toxic substances that eventually will damage your body and so you will increase the risk of having heart disease, cancer, and type 2 diabetes. A proper healthy diet and regular exercises will be the ones that will help you regain your normal weight.

    Reduce the stress

    Last but not least, you have to reduce the amount of daily stress in your life because stress is the one that increases the risk of cardiovascular and can cause heart attacks. Although it may be difficult, you have to start changing your lifestyle. Think about what you like to do and do it more often. Yoga may be one alternative that will help you reduce stress. Also, massages, hot baths or just a simple walk can help you a great deal. Spend more time outdoors and in the middle of your family and you will see the changes.

  • Breastfeeding Benefits for Mom and Baby

    It is a known fact that breastfeeding is not just a miraculous thing, but a very healthy one as well. Both, the mom and the baby will benefit from the great advantages that this wonderful process provides. If you are interested in finding further information about this subject, then take a look at the following breastfeeding benefits for mom and baby.

    Your baby will be healthier

    This is definitely the greatest advantage of breastfeeding. Your baby’s immune system will become stronger, and he will fight with success against colds and infections. Furthermore, a strong immune system also means that your little bundle of joy will not catch a virus or anything like that, with ease. Therefore, it is highly recommended to breastfeed for as long as you can.

    You will provide your baby long-term protection too

    The above advantage will not only be for the present, but for the future as well. Breastfeeding your baby for a long period of time actually means that you will considerably reduce his risks for developing chronic conditions at some point, such as celiac disease, type 1 diabetes, and Crohn’s disease as well. The little one will certainly be a lot healthier when he becomes an adult as well.

    You and the little one will not deal with overweight

    By breastfeeding, you will lose fat, and therefore, get rid of the extra weight with ease. Furthermore, due to the fact that your little one will be fed in a very healthy way, there are less to none chances to deal with overweight at some point.

    Breastfeeding will help you recover faster after the delivery

    It has been demonstrated that breastfeeding can help your uterus return to the normal size a lot quicker than it does in those cases when the mom is not breastfeeding. The whole procedure will actually take 6 weeks, compared with 10 weeks if you do not breastfeed. This is without a doubt a great advantage that will have a positive impact on your health.

    No more menstruation

    If your ovulation is delayed, this means that you will no longer have menstruation unless you stop breastfeeding. This is certainly a great thing, and lots of women will be happy, especially those you usually have period pains. Not having a menstruation during your entire breastfeeding process, means that you will also feel a lot better. For a better understanding of this entire wonderful process, you must definitely know what are the breastfeeding benefits for mom and baby.

  • How to Get in Shape after Having a Baby

    A baby in your life will not only change your entire habits, but also your body. During the period of pregnancy, it may be a little harder to control the changes of the new body, but after your baby is born, you can come up with a plan. You may wonder if you’ll ever get to the same weight and shapes as before, but you don’t have to worry. Even if it takes time, you’ll get there. Consider these tips and see if they work for you.

    Get plenty of rest

    If you want to get in shape, then you definitely should avoid sleep deficits. Even though the baby gets up in the night and troubles your rest, you should find solutions to stop feeling tired. Sleep whenever the baby sleeps and don’t be embarrassed to take short naps. A well-rested person is more active and capable of doing physical activity without putting their health in danger.

    Tone your body

    Start to incorporate physical activity into your daily routine with light exercises. Walking, jogging, cycling, or swimming are the best exercises to begin with. Then, you can gradually increase the intensity, but make sure that you don’t feel uncomfortable or experience pain or discomfort. Weight training is very helpful and is one of the best ways to get back in shape. It will speed up the metabolism and will surely improve your aspect. Also, focus on strengthening and toning the pelvic and the abdominal muscles. They may be the most affected after the pregnancy period and you have to reshape them. A fitness tracker might be a useful device to help you follow a plan and monitor your progress.

    Eat well

    If you didn’t follow a diet during the pregnancy, then you have to adopt a healthy lifestyle. Don’t skip a generous breakfast and avoid junk food. Fill your diet with nutrient-rich meals that contain whole grains, lean protein, fruits, vegetables and low-fat dairy products. Eat frequent meals and drink water.

    Take natural remedies for losing weight

    There are some herb supplements that can help you achieve your goals while being totally safe for your body. Moreover, the food itself can reduce your appetite and control your metabolism in a healthy way. Put apple cider vinegar into hot water two or three times a day in order to reduce fat. You should also drink green because it has weight loss properties. Cabbage is low in calories and is high in fibers and fish and beans are a good source of proteins.

    Follow all the above tips and don’t forget about the most important one: be patient. Give your body time to recuperate and regain its normal process. You may not lose weight as fast as you want, but being persevering may be the best solution in any matter.

  • Real Health Benefits of an Alkaline Diet

    An alkaline diet emphasizes on the consumption of alkaline water and foods. Alkaline foods are low in caloric density. When following an alkaline diet, it’s important to remember that it must consist of 60%-80% alkaline foods, and 20%-40% acidic foods in order to maintain an ideal balance. If you are considering following an alkaline diet but you want to learn more about the health benefits that come with following it to be convinced, read the following lines.

    Symptoms of being too acidic

    If your body is too acidic, you will start having digestive issues like gastritis, acidic saliva, ulcer, excess stomach acid, and acid reflux. Your skin, hair, and nails will suffer as well. Your nails will be thin and break easily, the skin will be dry, you will have cracks at the corners of your lips, and your hair will fall out. Also, your teeth will have issues. Your teeth will become loose, they will be sensitive to hot, cold, and acidic foods, your gums will be sensitive, and you will feel unbearable tooth nerve pain. Other symptoms that point to the fact that your body is too acidic are headaches, spasms, leg cramps, conjunctivitis, fatigue, and anxiety.

    Health benefits of an alkaline diet

    An alkaline diet provides many health and beauty benefits for those who follow it. The beauty benefits that will follow if you’re on an alkaline diet are a more elastic and youthful skin. When it comes to your health, you will suffer from fewer flu viruses, headaches, and colds, you will decrease your chances of developing osteoporosis, and you will reduce the chances of ever having candida as well. In addition, you will have a deeper and more rejuvenating sleep, you will feel energized throughout the day, and you will feel happy without having to put any effort into feeling this way.

    What an alkaline diet consists of

    First of all, if you intend to follow an alkaline diet, you have to purchase and use a water ionizer. A great model to go with is the Life Ionizers M7 that you can have for the price of $2000. This water ionizer provides the optimum alkaline ionized water at the perfect pH. It uses 7 platinum coated titanium plates to provide amazing results. In addition, it purifies the water as well with the help of its built-in pre-filter. If you consume the water produced by this water ionizer on a daily basis, you will ensure that you follow the alkaline diet correctly. When you’re on an alkaline diet, there are only certain foods that you are allowed to eat. The vegetables included in an alkaline diet are beets, broccoli, cucumbers, cauliflowers, lettuce, peas, spinach, onions, peppers, celery, and kale. The fruits that you are allowed to eat are apples, berries, bananas, melons, lemons, pears, watermelons, peaches, oranges, melons, and grapes. When it comes to proteins and spices, you’re allowed to consume tofu, almond, chestnuts, curry, sea salt, cinnamon, ginger, and mustard.

  • Is Tap Water Safe for Drinking?

    Tap water coming from the municipality is sewage water that is run through a series of cleaning processes meant to remove the dangerous and deadly impurities and microorganisms found in it. Although it sounds impossible, even after the cleaning processes, tap water still has plenty of dangerous contaminants in it, from dirt, rust, and various household resides, to chlorine and lead that can cause you many diseases. If you have been wondering whether or not tap water is safe for drinking, read the following lines and see for yourself.

    Tap water has been treated with chlorine

    In order to remove some of the impurities found in tap water, the municipality uses chlorine, a powerful disinfectant that can be dangerous for you. Although chlorine is good at killing germs and bacteria, it’s not safe for your body because it is very powerful and can damage your organs. Chlorine shouldn’t be used on tap water but it’s the most affordable and common disinfectant, so it’s added to the process of cleaning sewage water. Tap water has that strong chlorine smell and taste because large amounts of chlorine are used to kill impurities often found in tap water.

    The pipes that transport tap water are old and dirty

    Another concern regarding the safety of tap water is related to the pipes that deliver the water to your house, which are old, rusty, and dirty. All the dirt and deposits collected inside the pipes in time decompose and get into the water. Also, tap water might contain lead, a toxic material that affects the safety of tap water. Although nowadays regulations imply that the water pipes must be made of good quality materials, back in the days, the pipes were made of lead, which is a dangerous metal. Lead goes from the pipes into the water and reaches your body every time you drink tap water. Long-term exposure to lead can cause serious brain damage, especially in small children.

    Make tap water safer with a water filter

    The previous water pollutants are only two of a long list that includes heavy metals, dangerous minerals, bacteria, cysts, pharmaceutical residues, chemicals, and so on. In order to remove those water contaminants from your water and to guarantee that the water you and your family are drinking is safe, we recommend that you use a water filter. Only by using a water filter you will be sure to drink clean and safe water free of all those impurities and that can cause you no harm. The cartridges of a water filter can handle a wide range of impurities from the smallest ones to the largest, including the unpleasant chlorine odor.

  • Best Cardio Workouts and their Health Benefits

    Staying in shape and maintaining a good health is very important for us all. If you want to maintain a healthy life, you already know that you must exercise on a daily basis. In case you want to do cardio workouts to maintain a good health, continue to read our article. Here you will find useful information regarding which are the best cardio workouts that you can practice, and what health benefits they have to offer.

    Running

    The most popular cardio exercise is running. No matter if you run on the treadmill, or you run in a park, this workout is both relaxing and efficient. Running will help tone your body, it will help you lose weight, it will increase your cardiovascular health, and it will give your immune system a much-needed boost in order to keep you protected from various health problems. Although, if you choose to run as a cardio workout, make sure that you wear the right shoes to not damage your feet. In order to avoid putting pressure on your feet and bones when you run, avoid hard surfaces like concrete. The best thing to do is to run on a treadmill that has a shock absorbent running surface.

    Indoor rowing

    When you row you use your entire body. Therefore, you should take up indoor rowing if you want to see spectacular results when it comes to losing weight and maintaining a fit body. In addition, indoor rowing will boost your immune system, prevent the apparition of osteoporosis, and it will increase your cardiovascular health as well. To practice indoor rowing, you can either go to a gym and use a rowing machine, or you can purchase a rowing machine for home use.

    High-intensity interval training

    High-intensity interval training involves drills like lunges, speed skaters, and sprints with brief periods of rest in between. This type of cardio workout gives the best results when it comes to weight loss and maintaining a fit body. Also, it gives impressive results when it comes to improving cardiovascular health as well. But make sure that you take sufficient breaks when you practice high-intensity interval training. Otherwise, you might injure yourself.