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Showing posts from July, 2012

Drink Water To Help with Weight Loss

Change the way you view yourself and the way your mind sees you and talks to you, you can then easily change your weight successfully. 
That being said, you can help yourself along greatly by making small and simple changes to your diet. Eating healthier foods is a great way to add to your program. First, drink more water. Add at least one more glass a day to what you already drink. And, at the same time, make it fun. Try these:

1. Seltzer Add a lemon or lime for a nice “punch.” Bored with lemon and lime slices? Then try something more adventurous like a wedge of orange, a slice of pineapple, or a few cut up strawberries. All will add a little flavor.
2. Herbal Tea Put an herbal tea bag into a bottle of water and let it sit in your fridge for a while. It flavors the water. Strong flavored teas work best. Stay away from the ones that contain caffeine. If its cold outside drink hot herbal tea. You'll enjoy the refreshing pause in your day.

3. Flavored Syrups Raspberry, peach, cherry or your …

Add Intensity To Your Muscle Building Workout

One of the biggest difficulties facing bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximized.

Few techniques that will help to increase your muscle growth:

Increase resistance
Increasing the weight lifted in meaningful increments ensures the muscle is pushed beyond its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach six to eight reps and failure does not occur.

Change the exercise
To achieve maximal gains, all muscle fibers in a body part must be trained. Introducing a new exercise will stimulate growth.

Reduce rest intervals
Giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.

Introduce supersets
This involves performing two exercises for the same muscle group without a rest interval. This means you have to utilize different muscle fi…

10 Diet Rules You Can Break

1. Eating at night will pile on the pounds. The total calories you consume over a 24-hour period or over a week is what causes you to gain weight, and when you eat these calories doesn’t matter.

2. It’s best to eat at the same times every day. Eat when you’re hungry, not when the clock says it’s time to eat.

3. Dieting with a buddy always makes weight loss easier. Common goals may pay off but weight loss is a personal journey.

4. Dietary fat keeps you feeling full longer, so you’ll eat less. Fat does take longer to digest, but it will not help you control your appetite. Foods likely to fight off hunger the longest are protein foods, followed by carbohydrates, then fats.

5. When you blow your diet, you might as well wait until the next day to get back on track. Nothing could be farther from the truth- always try to get right back on track with your next meal.

6. Refusing food at a party or when visiting is rude. Turning down food that you know will blow your diet is socially acceptable.

7. S…

Cheesecake with Protein powder

Nutrition Information :  Calories - 466  Protein  - 9g  Carbs     - 27g  Fats        - 27g

In a food processor, blend the crust:
- 1c. pecans
- 1/2 c. cashews
- 1/2 c. dried unsweetened coconut

When thats all uniformly small, add:
- 2 tbsp. coconut oil or cream of coconut (you can find at a health food store or at the top of a can of cream of coconut - its the waxy stuff), or butter.
- 1/2 juice and zest of a lime
- 1 tsp. vanilla
- 1 tbsp. Agave nectar (or omit if you like a saltier crust, and sprinkle some salt instead)

Process this all, press into a spring form pan ( 9 inch ).

Then, put it in the freezer while you make your cheesecake layer. Rinse your food processor out and add:
- 1 1/2 c. of cashews
- 1/2 scoop of vanilla protein powder
- 1 c. shredded coconut
- 1/2 stick cream cheese
- Juice and zest of one lemon
- 1/4 c. Agave
- 1/2 cup water ( plus more in small increments if it doesn't take on the consistency of cheesecake and needs a little moisture )

Blend this in food processor or blender ti…

Beginning Body Building

There is no sense trying to learn everything yourself when starting out in Bodybuilding.  Take some time to talk to others who are more experienced, and learn what you can from them. When using new equipment or a new exercise it is also always a good idea to talk to someone, to ensure that you don't get injured.

1. Sleep – When working out for the first time it is important to ensure that your body is getting the rest that it needs. This will usually be more than what you were taking before! 

2. Diet – Just as important as sleep it’s important to ensure that your diet is keeping up with your exercise. This doesn't just mean eating more, it means eating better. Think of your body as an automobile. The more you drive a car, the more fuel you need to put into it. You need to ensure that you are putting the proper fuel in your car as well, to ensure that it will drive consistently and perform to spec.

3. Set Goals – Set goals that are attainable. Out of reach goals only set yourself …

Coffee | Good or Bad?

I love articles by Kevin DiDonato. His articles always teach us something new. 
Sharing some information from one of his articles.

The smell of a fresh cup of coffee in the morning can be mesmerizing. For some people like me, coffee is the perfect way to wake them up in the morning. 

And for others, coffee can be a FEAR.
The consensus on coffee and your health is blurred. 
In fact, there are studies for both sides one for and one against coffee for health. 

Coffee is full of powerful antioxidants and phenols which may reverse aging and may slow age associated disease process. 
Coffee may also reduce sex hormones like testosterone and estrogen and improve glucose metabolism. Coffee also has caffeine which may be addictive. But caffeine may also enable your body to do wonderful things. For one caffeine is a stimulant to your central nervous system which keeps you alert and functioning. And stimulation of your CNS may also increase metabolism.

You may be able to BURN more FAT by drinking COF…

Green Tea | Fat Burner and a Medicine

The Chinese have known about the medicinal benefits of green tea since ancient times, using it to treat everything from headaches to depression.
Green tea is helpful in treatment of cancer, rheumatoid arthritis, high cholesterol levels, cardiovascular disease infection, impaired immune function etc.
To date, the only negative side effect reported from drinking green tea is insomnia due to the fact that it contains caffeine. However, green tea contains less caffeine than coffee.

GREEN TEA TO BURN YOUR FATS?* Green Tea increases your metabolism making you burn more fat and it's a mild appetite suppressant that makes you eat less so weight loss becomes a natural process with green tea.  * Green Tea removes excess water weight from your body that makes you look bloated. 
* Green Tea causes carbohydrates to be released slowly, preventing rises in blood-insulin levels and this causes your body to burn fat. 
* Green Tea prevents you from gaining weight by stopping the movement of sugar int…

Becoming The Fitness Woman

Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense of ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.

Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

Set realistic targets. Wouldn’t you be frustrated if you set your mind into in a month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what …

Alcohol destroys Muscle gains

Alcohol is banned here in Saudi Arabia, so there are very fewer issues related to it compared to other countries.
It is definitely known that alcohol consumption is not at all good for health. Most of the teenagers and even young adults are addicted to it. Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug will affect your progress. If you seriously want to achieve a truly impressive physique, then you should definitely be aware of the ways that alcohol can affect your health and even slow down your muscle gains.

* It causes dehydration

The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.

* It negatively affects protein synthesis
Protein synthesis is the process …

Get Rid of Intestinal Worms

Intestinal worms can be described as parasites that feed on the human body. They are mostly found in the gastro-intestinal tract of a person, primarily on the intestinal wall. Though everyone is susceptible to the disease, it is more often found in children. In fact, at a single time, they can be infected with more than one type of worm.

Things you can do: 1. Swallow a small piece of asafoetida rolled in fresh butter. This is effective in deworming.

2. Eat papayas frequently.

3. Mix a teaspoon of turmeric powder with a pinch of salt and have it in the morning.

4. Fry a teaspoon of neem flowers in a teaspoon of ghee. Mix with a cup of boiled rice, and eat this twice a day.

5. Mix a teaspoon of fried fenugreek powder in water and drink thrice a day for three days.

6. Drink a glass of buttermilk to which is added a tablespoon of bittergourd juice.

7. A teaspoon of dried and powdered neem leaves mixed with jaggery should be taken every day for two weeks.

8. Prepare a hot infusion of nee…

Ways to decrease Dehydration

Dehydration is common during Summers. It is a condition when your body does not have as much water and fluids as it should have. It can be mild, moderate, or severe based on how much of the body's fluid is lost or not replenished. When it is severe, dehydration is a life-threatening emergency. Dehydration can be caused by losing too much fluid, not drinking enough water.

Few things you can do to decrease dehydration:

1. Mix together a quarter teaspoon of salt, two teaspoons of lemon juice and three teaspoon of sugar in a cup of water, and drink this.

2. Make an infusion of half a nutmeg in two cups of water. Mix a teaspoon of this infusion in a cup of fresh coconut water. Drink this thrice a day.

3. Mix a teaspoon of lemon juice in a glass of coconut water. Drink this thrice a day.

4. Even when you are healthy, drink plenty of fluids every day. Drink more when the weather is hot or when you are exercising.

5. Carefully monitor someone who is ill, especially an infant, child, or older ad…

Including Healthy Fats | Tom Venuto

Tom Venuto says the following on including fats to your diet : 

* You can include healthy fats into your eating habits like walnuts, almonds, extra virgin olive oil, flax seed oil (supplement - not to cook with), avocado and few others.
* You can add dairy products. Dairy usually which is best is skim milk, low or non-fat cottage cheese, low or non-fat yogurt and low or non-fat cheese.
* You can take 3 cheat meals per week like Sushi, Pizza, big fatty restaurant foods etc in small quantity.
* You can chose any fruits or vegetables! So enjoy yourself with them.

Meal Plan | Day Seven

Meal 1 (Breakfast) Vanilla protein powder
Peaches sliced

Meal 2 (Mid - morning snack) Chopped Onion / Celery - finely chopped
Lemon Juice

Meal 3 (Lunch) Tomato vegetable soup
Mozarella cheese

Meal 4 (Mid - afternoon snack) Apple / Non - fat yoghurt with fruit

Meal 5 (Dinner) Steamed carrot
Brown rice

Meal Plan | Day Six

Meal 1 (Breakfast) Skim milk / Blueberries

Meal 2 (Mid - morning snack) Oatmeal
Chopped Apple
Vanilla protein powder

Meal 3 (Lunch) Baked Potato / Brocolli steamed

Meal 4 (Mid - afternoon snack) Almonds - 20 raw

Meal 5 (Dinner) Diced tomatoes
Black pepper, Garlic powder

Meal Plan | Day Five

Meal 1 (Breakfast) Oatmeal
1 large grape fruit

Meal 2 (Mid - morning snack) Vanilla Yoghurt

Meal 3 (Lunch) Steamed Asparagus, 10 spears
Brown rice

Meal 4 (Mid - afternoon snack) Raw Almonds
Baby Carrots

Meal 5 (Dinner) Steamed green beans
Baked sweet potato

Meal Plan | Day Four

Meal 1 (Breakfast) Orange
Mushrooms, Onions, Tomatoes, Green bell pepper

Meal 2 (Mid - morning snack) Chocolate protein powder
Banana / Strawberries

Meal 3 (Lunch) Tomato slices - 4

Meal 4 (Mid - afternoon snack) Whole wheat crackers
Meal 5 (Dinner) Mixed green salad with Cucumber, Green bell pepper and Avocado

Meal Plan | Day Three

Meal 1 (Breakfast) 2 whole eggs
Meal 2 (Mid - morning snack) Grapes - 2 cups Whole wheat Pita
Meal 3 (Lunch)

Brown rice Steamed Asparagus, 10 spears
Meal 4 (Mid - afternoon snack) Yoghurt with fruit Almonds - 20 raw
Meal 5 (Dinner) Pasta sauce, light tomato and basil Whole wheat pasta spirals

Meal Plan | Day Two

Menu 1 (Breakfast) Non - fat cream cheese Raspberries Non - fat milk - 1 cup
Meal 2 (Mid - morning snack) Pear / Natural peanut butter / Celery
Meal 3 (Lunch) Sprouted wheat bread / Tuna fish / Lettuce, Tomato and Onion
Meal 4 (Mid - afternoon snack) Peach - 1 large
Meal 5 (Dinner) Baked Potato - 1 medium Steamed Spinach Olive oil - 1 tbsp

Meal Plan | Day One

Meal 1 (Breakfast) 1 orange / Chopped Spinach
Meal 2  (Mid - morning snack) Yoghurt with fruit Banana, 0ne meduim
Meal 3 (Lunch) Tuna chunk light / Sprouted wheat bread / Hummus (chick pea spread) / Cucumber (one small, sliced)
Meal 4 (Mid - afternoon snack)  Peach - 1 medium, sliced
Meal 5 (Dinner) Brown Rice

Stretching | Basics

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.
2. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.
3. Make sure that you have stretched or warmed up all the muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.
4. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
5. Rest in between sets to make sure that the body has enough time to recover its energy. Also, it is advisable that you don'…