Health and Fitness Guide: Exercises, Workouts, Diets, Weight Loss


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Weight Loss Foods

These are foods that will fill you up, shrink your appetite and help you drop several pounds.

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Sunday, June 9, 2013

Workout Guide: Back Kick with Shoulder Press

Muscles Involved: shoulders, chest, triceps, lower back, glutes, hamstrings, abs
Exercise Description: Stand on your left leg with your right leg off the floor, and your right knee pulled up toward your chest. Hold a pound dumbbell against your chest with both hands, keeping your elbows in tight next to your rib cage. Gradually bend at the waist, and press your right heel straight back behind you as if you were back-kicking someboidy standing directly behind you in the stomach. At the same time push the weight plate straight forward until your arms are fully extended. Your entire body should be parallel to the floor, except for your left leg, which should be vertical to the floor. Hold for a beat, then retract your limbs back to the starting position. Complete a full set on the right leg, and then switch to another side. 

Back Kick with Shoulder Press

Thursday, June 6, 2013

Get Stronger With Watermelon


Training supplements are often a shock to our financial possibilities. But science sometimes steps in with a solution both practical and budget friendly.

An amino acid found in watermelon has the potential to boost the amount of weight you can grip and add more reps to your workout. Citrulline malate, as the acid is called, buffers muscle fatigue if you consume it daily. You may want to blend a pre-workout smoothie with half of one. But taking one in your gym is not really the better solution:)

Tuesday, June 4, 2013

Magical Berries

Powers: protects your heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings
Secret weapons: antioxidants, fiber, vitamin C, tannins
Prevent and Control: heart disease, cancer, obesity

Raspberries carry powerful levels of antioxidants, all-purpose components that help your body fight heart disease and cancer; the berries’ flavonoids may also help your eyesight, balance, coordination, and short-term memory. One cup of raspberries packs 6 grams of fiber and more than half of your daily requirement of vitamin C.

Blueberries are also loaded with the soluble fiber that, like oatmeal, keeps you fuller longer. In fact, they’re one of the most healthful foods you can eat. Blueberries beat out 39 other fruits and vegetables in the antioxidant power ratings. One study also found that rats that ate blueberries were more coordinated and smarter than rats that didn’t.


Strawberries contain another valuable form of fiber called pectin (as do grapefruits, peaches, apples, and oranges). In a study subjects drank plain orange juice or juice spiked with pectin. The people who got the loaded juice felt fuller after drinking it than those who got the juice without the pectin.


Saturday, June 1, 2013

Workout Guide: Hammer Curl

Exercise Description: Stand with your feet a shoulder width-apart, arms at your sides. Hold a dumbbell in each hand with your palms facing the sides of your body. Exhale, and keeping your elbows locked firmly against your rib cage, curl both arms toward your shoulders three-quarters of the way up. Hold for a beat, focusing on squeezing your biceps. Inhale, then slowly lower your arms back to the starting pose. Try to think you are hammering nails into a board with two large hammers. This version of the Bicep Curl focuses concentration on the forearms, as well as some muscles that reside underneath the biceps. 

Hammer Curl

Wednesday, May 29, 2013

Playing Tennis Will Make You Happy

TennisAccording to several studies tennis players scored higher in measures of energy, optimism and self-esteem, while scoring lower in depression, anger, confusion, nervousness and tension than other athletes and non-athletes.

It's also a sport that if played for three hours a week at temperate intensity will cut your risk of premature death by half. Playing tennis improves your anaerobic fitness thanks to the short, intense bursts of activity followed by rest which helps muscles use oxygen efficiently.

Monday, May 27, 2013

Bran Flakes for Your Workout

Bran Flakes

Any box fronted by a shot-putting Scotsman would definitely strike you as the breakfast of alternative for increasing strength. But it’s time to put the porridge aside. Instead, pick up some bran flakes to supplement your workout before you head to work.

Nutritional scientists revealed that betaine, a chemical found in the high-fibre cereal, enhances physical performance, as it assists cell function and avoids dehydration during your workout. The men that participated in the study showed an increase in power and force during betaine fueled sessions.

Friday, May 24, 2013

Fitness Foods For Women (Part 2 )

Chicken Thighs
Cooking up some juicy chicken thighs or turkey drumsticks is the best way to get the portion of iron and zinc for your energy. Dark-meat poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets.

Fitness Foods

Complex carbohydrates, protein, and unsaturated fats are all right elements to fuel activity. They all can be found in Hummus. It is also often made with olive oil, which contains oleic acid—a fat that helps cripple the gene responsible for 20 to 30 percent of breast cancers.

Fitness Foods

When consuming eggs don't skip the yolk. One egg a day supplies 215 milligrams of cholesterol. The yolk is also a good source of iron, and it's loaded with lecithin, critical for brain health.

Fitness Foods

Chocolate Milk
This drink is giving you a lot of valuable energy while keeping your calorie count low. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with an addition of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.

Fitness Foods

It is Great for heart health, but not only. New studies have found that monounsaturated fats and omega-3 fats might help lessen abdominal fat. It is particularly good for women working to tone their core.

Fitness Foods


Third time isn't always lucky. Warming up for too long could slow your sprinting, found a study. Athlets who completed three sets of lower-body dynamic stretches, such as buttock kicks and knee raises, sprinted more slowly than those who did one or two sets. More than 10 minutes of dynamic activity can cause acid build-up that slows you down.


It's time to upgrade your routine. By doing just a few more sets, you can gain a lot of extra strength, a study says.

Lifters who performed eight sets of a movement twice a week were about 20 per cent stronger.

It it recommended that you start your workout with heavy sets of bench presses, squat or deadlifts.


Does your brekky make you soar out of the door, then send you crashing back to Earth once you hit the office?

You could be coming down from a sugar high.

A study says that two out of three cereals are made up of at least 26 per cent sugar by weight.