Archive for the ‘dieting and fitness’ Category

Metabolism Hacks to Drive Your Weight Loss

August 24th, 2015 No comments

When it comes to speeding up your metabolism, the first thing that comes to one’s mind is working out. Of course, this is not the only option, but is probably the best one.

If you are a regular at your local gym, you’re definitely on the right track to get rid of that extra weight. Actually, even jogging is enough to keep those toxins and acids under control. A recent study confirms that exercising can outweigh the harms of breathing in polluted streets, let alone keep your body toxins in check.

It’s official! You need to hit the gym today if you want to drop some weight and speed up your metabolism to turn food into energy faster.

But what else can a person do to increase their metabolism?

Move around

Standing, alone, will help you burn more calories, build muscles, improve your blood flow and consequently increase your metabolism. It is highly recommended to stay active and on your feet even during your working hours, especially if your line of work implies that you have to spend most of your day in front of a computer device.

Designers, architects, writers, all office workers are constantly exposing themselves to the risk of obesity, diabetes, heart diseases and something called the sitting disease. Although this article implies that exercise is not the answer, don’t believe the hype.

Staying on your feet is essential for your metabolism, so since you are in front of a computer screen right now - stand up! Get a glass of water and return to this article.

Drink Water

Drinking warm lemon water helps you clean your digestive system, and the best time to drink it is right after you wake up, before breakfast. If you manage to implement this habit into your daily routine, you will have no problem kick starting every day feeling refreshed and rejuvenated. You can even pour some honey into it, and this drink will still be beneficial for your metabolism.

One can simply drink a lot of cold water, and his/her body will have a reaction which will result in weight loss. Fluids are very important for our bodies, so drink at least 0.7 gallons of water per day.

Not only water, but drinking caffeine is highly recommended as well. It is known to increase athletic performance, so consider doing your workout after inserting a certain amount of caffeine, since it can be extra beneficial.

If you are not a coffee person, green tea is a great alternative as well. It is an antioxidant, a fat burner, it is good for your heart and it even helps fight anxiety.

Have this in mind and drink coffee or tea during the day, to help you increase your metabolism. This hack, combined with a proper nutrition, is all you need to stay fit and healthy.

Proper Nutrition

Eating veggies is a crucial factor for losing weight. Veggies such as broccoli and cauliflower are known for their ability to overclock the digestive system, which makes your metabolism super-fast.

If you do work out (and as we established you definitely should), organize your meals before and after each session. You should insist on this particular system, since fueling up before the work out is essential for your energy levels. Having a snack after your session will repair your muscle fibers and replenish your glycogen, but be careful and avoid eating fatty foods for at least an hour. Fat causes slower protein absorption, which is not good news for your metabolism.

One last piece of advice, when it comes to nutrition, is to mind your spices! Spicing up your food can be a risky move, for some are rich in calories, but it can be a good investment in the long run. Ingredients such as chilly, cayenne and ginger are going to overheat your digestive tract, and turn you into a walking furnace. Your metabolism will go crazy, and you will soon start sweating and detoxifying.

As a special treat for all sugar craving individuals out there who wish to stay fit but indulge their appetite as well, here is a syrupy and nutritious recipe that will increase your metabolism, burn calories, but still keep your sweet tooth contented!

Blueberry French-toast


  • 1 cup of fat-free milk
  • 2 cups of blueberries
  • ½ cup of low-fat cottage cheese
  • ½ cup of sugar
  • 2 egg whites
  • 1 whole egg
  • 8 slices of wheat bread
  • 1 tablespoon of herbal oil.


These ingredients are enough for 4 servings, and it only takes 20 minutes of prep time!

The first thing that you have to do is put the blueberries in ½ cup of milk, add cottage cheese and sugar, and mix it all in a blender until it gets smooth.

Combine the egg whites and the whole egg with the rest of the milk in a shallow bowl. You will have to whisk that mixture until it gets smooth as well.

While you are making final preparations, put a pan on the stove. Once the pan is heated, pour in a half a cup of herbal oil.

Place these “sandwiches” in the egg mixture, let them soak in, and after that simply throw them on the skillet. When you are sure that they are brown and done on one side, pour the rest of the oil over the top and flip them.

There you go! This is a perfect, nutritious recipe full of proteins, beneficial for both your metabolism and your sugar craze so it will keep you fit and happy.

The amount of weight lost simply by having a fast metabolism is outstanding, and that is the main secret of all those slim people. We all have those friends who can eat as much as they can, and still remain fit and without extra body weight. Well, those people naturally have a very fast metabolism, which can also be achieved by applying the above mentioned tips.

Author bio: Mathews McGarry is passionate about many forms of strength training, and spent years lifting, dragging and flipping all manner of heavy objects. After graduating from the Faculty of Health Sciences, he started writing about his experiences, and sharing tips for better life at and other health blogs. Follow him on Twitter.

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What to Expect when You’re Starting with Personal Training

July 13th, 2015 No comments

Deciding that you need to start working out is the first step -- a big one -- in a long process that is ahead of you; congratulations on making this important decision. What lies before you is a difficult journey full of obstacles, and travelling will not be easy; this is why you should seek help from someone who has already been there and will understand exactly what you will be going through. Look for a person you could rely on and be comfortable with to guide you through the workout – a personal trainer.

Personal trainer really knows you

When we say ‘knows you’, we really mean it. In order to come up with a good workout and nutrition plans, personal trainer needs to know your eating, drinking, and workout habits, and you need to be open about your past and your health as well. You will open up to this person and show them everything you’ve been hiding from the rest of the world, maybe even your partner: love handles, thighs that rub against each other, all those soft and wiggly parts you are ashamed of and want gone forever.

Maximized workout

When you’re working alone, you will do exercises you know best and stick to them, perhaps experimenting just a bit here and there. Sure, you can follow a workout plan you’ve found online or got from a friend, but with a personal trainer you will get a plan designed especially for you and a professional by your side who will make sure you don’t hurt yourself in the process.

The relationship can escalate

Once you step on that scale before your personal trainer, you hand them the steering wheel and allow them to take control. They will know your most intimate dreams and all of your little vices you thought about keeping to yourself. All this leads to developing a special relationship where the two of your should be brutally honest with each other and develop a close relationship, which can lead to developing feelings for your personal trainer, says Brigid Delaney. Nevertheless, it is difficult not to develop any feelings for this person who is there for you, while you’re sweating and working hard to achieve your goals.

Designed for you

One of the best things about a personal trainer is that he or she will adjust to you, and work hard to get you in shape while respecting you and your time. Some gyms like Symmetry Gym Dubai go as far as to get your injury history, coachability, diet experience, psychological profile, and food habits as a starting point to design your fitness and nutrition plans; the personal trainer is there to help you stick to those plans and turn them into action. This way, you get a program designed for you alone which will surely give the best possible results.

Your relationship with your personal trainer should be open, you should be able to trust each other and communicate freely and honestly. When someone is there for you in the most difficult times, it is only natural that you develop a relationship based on mutual respect and trust. It is likely that you two will become good friends and that your bonds will grow ever stronger.

Ensuring a Speedy Recovery After a Good Exercise

June 21st, 2015 No comments

Making sure that you do not feel sore after a workout is essential to continue pushing your limits, and also to have strength to repeat it the next time. However, even though there many ways to go about a speedy recovery, not all are effective and many might be even harmful if you do not do as it was intended to. You need to understand that in order to grow muscles, and to tone your body, you need some time to rest as well, and in order to really help your body repair itself, you will need to maximize recovery.

The focus is on productive recovery

A speedy recovery is not going to be good if your body cannot keep up with damage repair, and you will be basically only patching up minor tears which might not help your body recover in the short period of time given. Which is why you should workout past your limit, but only to a certain degree, because you will leave enough room for your body to recover after, and to build up nicely, without having to suffer or without having to damage yourself.


Change your diet accordingly

It is very important that you figure out a proper diet, and that you include as much protein as possible because it will help with not only building muscles but with shaping your body too. However, try not to overdo the protein count, because it could be potentially dangerous to your body and to your overall health as well. Moreover, make sure that you check your protein sources, because not all ingested protein is absorbed in the same manner, and some might take longer than other, which must be taken into account even when recovering after a hard workout.

Workout nutrition

Before and after a workout it will be essential to focus on what you eat, as it can help with your session, and with the recovery period later on. It is important that you pay attention to the nutritive factor and how it will influence your body. Putting together the right pre and post workout nutrition will require careful planning, and some precise calculating, but once you get the right formula, it will really help with the speedy recovery. Moreover, you will be able to drastically reduce soreness and improve overall regeneration of your body.

Keep yourself hydrated

It is a general rule that you should always keep your body hydrated, and that you should avoid sugary drinks, because they will only give you empty calories and a sudden burst of energy that will not help with recovery. However, by choosing a recovery drink you will speed up the process and also enjoy a tasty treat after a good session of workout. Try to drink them only after a workout so that you do not get addicted and that you do not overdose yourself, which could strain your body even more, making recovery slower.

Rest is not the only option

Many believe that after a good workout it is best to just lie down and let your body do the rest, but it is not always the case. It is believed that active recovery might just be better for your body as it can help mend your body faster and reduce soreness on a level that will help you feel even greater after a good workout. Moreover, this method will help you recover better not only physically but psychologically as well.


Recovery with style

In the end, it is vital that you find the best possible way to relax and to recover after a great workout, and it will be necessary that you focus on all the elements so that you can really help your body out. Keep in mind that rest is just as important as working out, and in order to feel great and energized you will need to make sure that you eat right, drink enough and rest plenty so that your body feels great afterwards. Remember though to give your body enough time for recovery, do not just rush into it and into a new workout session too quickly.

How Bradley Cooper Got in Shape for American Sniper

Getting lean and ripped, or fat and doughy every now and then is nothing unusual for Hollywood stars. Remember how Chris Pratt went from being a chunky comedian to the chiseled hero in the Guardians of the Galaxy, and how Tom Hanks went from being doughy to lean and ripped in Castaway? When Hollywood heartthrob Bradley Cooper signed up to play a go-getter American Navy Seal in the movie American Sniper, based on the autobiography of celebrated war hero Chris Kyle, he knew just what it would take physically to be the character he was playing. Frankly, he did justice to the role in every way possible. The film American Sniper was a huge success, simply because the protagonist, Chris Kyle, stands for the best American values, which though occasionally misguided, are still loved and cherished. Another reason for the film's huge success was the larger-than-life depiction of a Navy Seal by Cooper, who has never previously been cast in such a role.

Preparation for the Movie

For Cooper, preparation for this movie was nothing short of climbing Everest. If you have ever picked up a dumbbell in the hopes of gaining 10 pounds of muscle, you will appreciate the stamina, strength and resolve it takes to gain about 40 pounds of it. That is exactly what Cooper did. He trained, and he trained, working himself to the max, in an attempt to gain this considerable amount of bulk in a short span of time. The amount of dedication that went into his preparations can only be conjectured by the fact that he become a lot bigger in just 10 weeks. This amounted to an epic transformation, backed up by very rigorous discipline guided by celebrity trainer Jason Walsh.

When Cooper first met Walsh, he had back and shoulder injuries, which prevented him from immediately lifting any weights. The exercise regimen that Walsh designed for Cooper was nothing short of a Navy Seals workout. Cooper trained twice every day, but before they could begin, Walsh gave his client some corrective movements to help with the shoulder and back problems. The first workout of the day began at 5 in the morning, where Cooper would start with structural exercises, including squats and deadlifts. The second session would be in the afternoon, where Cooper trained in traditional muscle building exercises. This combination was absolutely vital for Cooper to convincingly play the role of Chris Kyle.

Fitness and Nutrition

No fitness routine can be complete without the proper nutrition to back it up. Since Cooper had an enormous amount of bulk to gain in only 10 weeks, he had to up his caloric intake accordingly. His everyday intake increased to 6,000 calories, which shook his body to the core. In an interview, he confessed that his body went into shock when he began eating that much. Since his workouts were draining him, he needed the extra calories to recover and gain the bulk quickly. From granola bars to smoothies made with full fat milk and cream, to coconut milk, Cooper's diet was just radically different from what he used to eat. He did manage to deal with these changes gracefully, though, and the results were simply astounding.

How close was Bradley Cooper's training to that of an actual Navy Seal?

It can be said, with some confidence, that Cooper's training was more rigorous than what Navy Seals actually go through, simply for one reason – while Navy Seals work out to stay in shape every day, Cooper had a very specific goal that he had to achieve in a matter of 10 weeks. Normally, a Navy Seals workout would not be this prolific. However, they do workout and train hard to stay in constant shape. The workouts that Cooper went through would not have been this rigorous, had he been nearly close to the shape that he was supposed to get into. Still, what he did worked pretty well. He looked stunning in the role of Chris Kyle, and he managed to pull all of this off with great panache. The results of his hard work were telling, and the overwhelming success of the movie, no doubt, made it all worth it.

About the Author
Chris Brown is a bodybuilder and personal trainer who loves blogging about fitness. Check out his article “Navy Seal or Bodybuilder – You Decide” for more information on how Navy Seals train.

Effects of Drug and Alcohol Use on Weight Gain

March 8th, 2015 No comments

I got this email from Ashley Reed of, and I thought I'd pass it along:

I wanted to thank you for supporting the fight against obesity and unhealthy diet. This is a mission I have been deeply involved in as well... I wanted to offer some information about a severely underserved topic related to weight and diet.

After research across the resources available on the web, we at noticed the troubling absence of a centralized resource on the dangerous relationship between weight, alcohol and other drugs. Because of this, we engaged with researcher Dr. Karen Vieira, PhD MSM to create a comprehensive resource on the implications, contraindications and the latest research regarding substance abuse and weight.

The result is a  6,000 word research piece, the product of our shared desire to help prevent and treat harms associated with weight, diet and substance abuse. It includes easily-understood graphic elements, 27 supporting citations of landmark research and authority sources (seen at the bottom) and answers for the most common questions regarding weight, alcohol and every major drug of abuse.

This can be seen by mousing over the “Skip to Section” button:

We hope that the quality this page is of value to your readers. Thank you so much for your time.

Ashley Reed,
Outreach Coordinator


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