Health Bangladesh

Get a Muscle Building Workout Routine

noreply@blogger.com (Ali Haider) — Thu, 27 Oct 2016 13:24:00 +0600

Are you looking for muscle building workout routine or want to build muscle mass? If so, then you are on the right track. Here is my Muscle Building Workout Routine for everyone. You are intermediate, moderate or advanced whatever you are.

This Muscle Building Workout Routine is a weight training program that I recommend to those who are looking for build muscle mass as first as possible. Men & Women both can follow this program to build a significant amount of muscle or build a small amount of muscle to get “toned.”

Well, If your goal is building muscle mass or improving your body then this program is for you. Now let's know the details about this Muscle Building Workout Routine.

SCHEDULE

This routine uses an upper/lower split. This upper/lower split workout routine method is scientifically proven to work best for muscle building. This gets so much love because it allows for train each muscle group/body part. This workout routine designed with two different version.

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Abs Workout Routine In 10 Minutes At Home

noreply@blogger.com (Ali Haider) — Sat, 10 Jan 2015 21:34:00 +0600

Abs Workout Routine In Just 10 Minutes At Home
In this abs workout routine we’re gonna be doing 45 seconds of 10 different exercises. Let’s go ahead and get started with the first exercise:

1. Flutter Kicks
Lay down on the mat because we’re gonna do some flutter kicks:

The legs go straight up above your hips.

Drop your left leg out first them cross it back and forth. The motion must be nice and quick, making sure those legs stay straight as you possible can.

Bring the leg up over top of your hip, over top of your chest a little bit, then all way back out to almost touching the ground and right back up again.

Make sure your abs stay contracted the entire time, sucking your belly button in.

Just keep that motion going under control.

Let your legs relax for 10 seconds and let’s get to the next exercise of the 10 min abs workout routine:

2. Reaching Oblique Crunch
Lay down on the mat because we’re gonna do some special crunches:

Crunch up, rotate your shoulders sideways and to keep both off the mat as best you can.

Squeeze your abs trying to reach the outside of the thigh with your hand.

Keep your hips flat on the ground, try not to let them roll.

Keep rotating left and right reaching the outer thighs and squeeze your obliques and abdominal muscles.

Go ahead and relax for 10 seconds before we get to the next abs exercise:

3. Left Side Hip Raises
This part of the 10 min abs workout routine is a very easy Pilates exercise. Lay down on your left side on the mat because we’re gonna raise those hips up to the ceiling:

Get up on your left forearm (on your left side) and lift your hips as possible as you can.

Keep your right arm on your hips and also keep your knees together all the time.

Squeeze those obliques.

Drop back down the hips as far as you can, but don’t completely touch the ground.

Keep a little bit of a hover and press the hips right back up.

Relax for 10 seconds and let’s hit with the next exercise for six pack abs:

4. Right Side Hip Raises
This exercise is the same as the previous and we’ll do the same exact motion, just switch sides (get down on your right side).

5. Russian Twists
Sit down on your tailbone because we’re gonna set on fire this abs workout routine:

Lean back and keep your chest nice and straight. Also your back needs to be in a straight line.

Rotate left and right as far as you can. This is more about range and motion than about as fast you can do it.

Keep your feet on the ground, but if you want to make it more difficult lean back just a little more further and get the feet off the ground. Leaning back make the core muscles work a lot harder to keep that balance.

Relax a little bit and prepare for the next exercise for your abs:

6. Toe Touch Crunches
Lean down flat on your back because you’re gonna do some insane crunches:

Keep your legs straight above your hips. Don’t let them come over top of your stomach, but right on top of your hips.

Crunch up like you would with a regular crunch, but instead of forward, you wanna go straight up like you’re trying to touch your toes with your hands.

The higher you go towards those toes, the more your abs will have to work.

When you lean back try not to release your abdominal muscles.

After you catch your breath for a few seconds prepare for the next part of the abs workout routine:

7. Leg pulls (facing down)
Get into the push up position because we’re gonna do some Pilates leg pulls:

Keep a straight line from your shoulders all the way down to your ankle.

Alternate legs, lifting one than the other.

Keep your hips as stationary as possible.

To release the tension on your wrists a little bit you need to do the push-up off of dumbbells.

Relax and let’s get to the next exercise to get those six pack pumping:

8. Leg pulls (facing up)
These Pilates leg pulls are done from a reverse plank position, so let’s get started:

Bring your hips nice and high off the ground.

Keep a straight line from your shoulders all the way down to your ankles.

Alternate legs and raise them as high as you can.

Don’t let your hips swing left or right when you switch the legs.

Try to keep your leg as straight as you can when you lift it up.

Let your hips drop and relax a few seconds before we get to the next abs workout routine:

9. Toe Taps
Back over onto your back because you’re gonna perform another Pilates exercise for your abdominal muscles:

Those knees come up to a table top position, 90 degree on that knee, 90 degree on that hip.

Make sure that knee is directly above the hip joint and it doesn’t come any further over top of the stomach.

Nice and slow alternate legs, tapping that toe barely to the ground and come back up to the table top position.

Constantly suck the belly button in, keeping the abdominal muscles contracted all the time.

You don’t want to have any gap underneath your lower back.

Go ahead and let your body to relax for 10 seconds and prepare for our last exercise in this 10 min abs workout routine:

10. Knee Tuck Crunches
This is our last exercise so get down on your tailbone and let’s finish this abs workout routine:

Tuck the knees close to your chest as you crunch forward.

Then lean back and kick the legs out away from you.

Keep your back straight all the time.

Put your hands back behind you for a little bit of support. To make it more difficult just lift your hands off the ground.

Your back and legs must be off the ground all the time.

Good job. Relax because you completed this abs workout routine. For best results you need to perform these exercises at least one more time in a day, 3-4 days per week. Don’t forget to share this workout with your friends. Stay fit!

Get Healthy With Whole Grains

noreply@blogger.com (Ali Haider) — Fri, 9 Jan 2015 21:13:00 +0600

So just what is a whole grain? It's exactly that: the entire grain, including the germ, endosperm, and bran. That's opposite of refined grains, which have been stripped of fiber and nutrients, Whole grains expose your body to a much broader spectrum of nutrients. That includes protein, fiber, iron, B vitamins, trace minerals and antioxidants. Plus, studies show that people who consume whole grains tend to be thinner and at a lower risk for diabetes and dementia.
The USDA recommends adults get at least three servings of whole grains a day but that doesn't necessarily mean three helpings of bread or pasta. Read on to discover 5 whole grains and how to use them.

POPCORN
What it is: Yes, your favorite movie treat is a whole grain! (As is every kind of corn.) When heated, the whole kernel pops into the crunchy puff you know and love.

Health Benefits: Popcorn is naturally low in calories and fat and also a good source of protein, fiber, and antioxidants. Make it from scratch in an air popper or in a pan on your stovetop and add flavor to your snack with spices, a pinch of sea salt, or small hunks of dark chocolate.

Try this Recipe: Cocoa-Cayenne Popcorn

WHEAT BERRIES
What it is: Wheat berries, the seeds of whole wheat, are ground into whole-wheat flour. The chewy, slightly sweet kernels can also be cooked into a hot cereal, served boiled and chilled in salads, or used as an ingredient in soups and stuffings.

Health Benefits: Wheat berries boast protein, fiber, magnesium, and iron, and they're also a good source of vitamin E, an antioxidant.

Try This Recipe: Warm Wheat Berry Salad with Dried Fruit

RICE
What it is: Rice is the seed of a swamp grass, and is cultivated worldwide. Whole grain rice options can be brown, purple, black, or red. (White rice is a refined grain.)

Health Benefits: Though it boasts less fiber than other whole grains, rice is loaded with B vitamins and antioxidants, and research links brown rice's phytonutrients to a lower risk of diabetes, heart disease, and cancer. Brown rice is arguably the healthiest variety—it undergoes a process that removes only the hull of the kernel, so it retains the most nutritional value.

Try this Recipe: Egg and Rice Salad to Go

OATS
What it is: There are many kinds of oats on the shelves, from steel-cut (which are lower on the glycemic index) to old-fashioned to quick cooking. But no matter what type you buy, oats almost always contain their bran and germ, so it's a safe bet you're getting a whole grain. Nutritionally, all types of oats are nearly identical regardless of how they are processed.

Health Benefits: Oats contain beta-glucan, which has been found to reduce cholesterol. "They also contain a unique antioxidant, avenanthramides, which helps protect blood vessels from LDL (the "bad") cholesterol," adds Sass.

Try this Recipe: Blueberry Oat Pancakes with Maple Yogurt

MILLET
What it is: Many know millet as the main ingredient in bird food, but this mild and nutty-tasting cereal grass can be used in pilafs, cookies, and breads. Like all whole grains, you should wash millet before cooking. To enhance the nutty flavor, roast the grains before boiling. Millet can be bought in bulk; you'll have an easier time finding it at more specialized markets.

Health Benefits: Millet is gluten-free and contains significant amounts of magnesium, copper, and phosphorus. Its high fiber content is great for digestion, and it contains only simple sugars. Studies show that it contains antioxidants that may reduce the risk of vision problems in adults.

Try this Recipe: Hearty Multigrain Bread

Best Way To Lose Fat

noreply@blogger.com (Ali Haider) — Wed, 7 Jan 2015 17:58:00 +0600

Burn more calories than you take in. If your goal is fat loss, incorporate 4-6, 30-60-minute cardio sessions per week into your training schedule.

If you can stomach getting up earlier, perform cardio before your first meal of the day. Your body is most likely to use fat as the first energy source because your glycogen stores are depleted. If you’re concerned with muscle loss, take 10-20 grams of whey protein before your session, but stay away from carbs.

Following aerobic exercise, your resting metabolic rate remains elevated for anywhere from 60 minutes to about 12 hours, depending on the intensity and duration of the exercise session.

Try your next outdoor run on sand, which is more difficult than running on harder surfaces like cement. It’s easier on the joints as well, but wear shoes to avoid stress fractures and protect your feet from glass. Running on grass is also a welcome relief to joints and arches.

Instead of starting slow and building up speed, do your high-intensity cardio early in your workout and taper off to a slow finish to burn significantly more fat. After a 2-3-minute warm-up, immediately kick it into high gear (80%-85% max heart rate) for 15-20 minutes before slowing down (60%-65% max heart rate) for the last 10-20 minutes.

Unless you’re a highly conditioned athlete, you can’t maintain a very intense pace for very long, so the best way to improve your aerobic fitness and burn fat is with intervals. That is, you alternate very intense periods of work with lower-intensity sessions in which you recover.

If your goal is to lean out, follow your weight training with cardio. Since lifting depletes glycogen stores, your body is more likely to use fat as its first fuel source during cardio. Also, the combination of the two results in a higher caloric burn postworkout.

Unless you’re a highly conditioned athlete, you can’t maintain a very intense pace for very long, so the best way to improve your aerobic fitness and burn fat is with intervals. That is, you alternate very intense periods of work with lower-intensity sessions in which you recover.

If your goal is to lean out, follow your weight training with cardio. Since lifting depletes glycogen stores, your body is more likely to use fat as its first fuel source during cardio. Also, the combination of the two results in a higher caloric burn postworkout.

Perform 5-10 minutes of cardio before you begin your weight-training sessions. This helps get your muscles warm for the work ahead, and it can burn an additional 50-150 calories, depending on intensity.

Hearty Multigrain Bread

noreply@blogger.com (Ali Haider) — Tue, 6 Jan 2015 23:00:00 +0600

Yield: Serves 24 (serving size: 1 slice)

Nutritional Information

Calories per serving:	154
Calories from fat:	17%
Fat per serving:	3g
Saturated fat per serving:	0.4g
Monounsaturated fat per serving:	1.3g
Polyunsaturated fat per serving:	0.9g
Protein per serving:	5.4g
Carbohydrates per serving:	27g
Fiber per serving:	2.5g
Cholesterol per serving:	9mg
Iron per serving:	2mg
Sodium per serving:	137mg
Calcium per serving:	50mg

Ingredients

Dough:
1 2/3 cups fat-free milk
2/3 cup quick-cooking oats
1/3 cup wheat germ
1/3 cup yellow cornmeal
2 cups whole-wheat flour, divided
2 packages active dry yeast
1 cup warm water (100° to 110°)
3 tablespoons canola oil
3 tablespoons dark molasses
1 tablespoon honey
2 teaspoons flaxseed
2 teaspoons poppy seeds
2 teaspoons uncooked millet
1 1/4 teaspoons salt
3 cups all-purpose flour, divided
Cooking spray
Topping:
1 tablespoon fat-free milk
1 large egg
1 teaspoon flaxseed
1 teaspoon poppy seeds
1 teaspoon uncooked millet
1 teaspoon quick-cooking oats

Preparation

To prepare dough, cook 1 2/3 cups milk in a heavy saucepan over medium-high heat to 180° or until tiny bubbles form around edge (do not boil). Remove from heat. Combine 2/3 cup oats, wheat germ, and cornmeal in a large bowl; stir in scalded milk. Cool until warm (100° to 110°).
Lightly spoon whole-wheat flour into dry measuring cups; level with a knife. Combine 1 1/2 cups wheat flour and yeast in a bowl, stirring with a whisk. Add flour mixture to milk mixture; stir well to combine. Add water and next 7 ingredients (through salt) to milk mixture; stir until well blended.
Lightly spoon all-purpose flour into dry measuring cups; level with a knife. Add 1/2 cup whole-wheat flour and 2 1/2 cups all purpose flour to milk mixture; stir until a soft dough forms. Turn dough out onto a floured surface; let rest 5 minutes. Knead dough until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel tacky).
Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Divide in half. Working with one portion at a time (cover remaining dough to keep from drying), roll each portion into a 13- x 7-inch rectangle on a floured surface. Roll up each rectangle tightly, starting with a long edge, pressing firmly to eliminate air pockets; pinch seam and ends to seal. Place each roll, seam side down, in an 8- x 4-inch loaf pan coated with cooking spray. Cover and let rise 1 hour or until doubled in size. (Press two fingers into dough. If indentation remains, dough has risen enough.)
Preheat oven to 375°.
To prepare topping, combine 1 tablespoon milk and egg in a small bowl; brush over loaves. Combine flaxseed, poppy seeds, millet, and 1 teaspoon oats in a bowl; srinkle seed mixture over loaves.
Bake at 375º for 15 minutes. Reduce heat to 350º and bake 20 minutes or until loaves are browned on bottom and sounds hollow when tapped. Remove from pan; cool on wire racks.

Blueberry Oat Pancakes with Maple Yogurt

noreply@blogger.com (Ali Haider) — Tue, 6 Jan 2015 22:53:00 +0600

Prep Time: 5 minutes
Cook Time: 10 minutes
Yield: 2 servings of 3 (3-inch) pancakes and about 1/2 cup yogurt mixture

Nutritional Information

Calories per serving:	410
Fat per serving:	12g
Saturated fat per serving:	3.5g
Monounsaturated fat per serving:	3g
Polyunsaturated fat per serving:	2g
Protein per serving:	26g
Carbohydrates per serving:	50g
Fiber per serving:	6g
Cholesterol per serving:	220mg
Sodium per serving:	330mg
Rs per serving:	4.6g

Ingredients

1 cup old-fashioned rolled oats
1/2 cup low-fat cottage cheese
2 large eggs
1 teaspoon vanilla extract
1 cup blueberries
Cooking spray
3/4 cup plain Greek-style low-fat yogurt
1 tablespoon maple syrup

Preparation

1. Combine oats, cottage cheese, eggs, and vanilla in a blender or food processor. Process until smooth. Gently stir in blueberries.
2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Spoon about 2 tablespoons batter per pancake into pan. Cook 3 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over, and cook 3 minutes until golden.
3. Combine yogurt and maple syrup; serve over pancakes.

Warm Wheat Berry Salad with Dried Fruit

noreply@blogger.com (Ali Haider) — Tue, 6 Jan 2015 22:46:00 +0600

Make sure to soak the wheat berries two days ahead if you plan to prepare this dish a day ahead. Prep: 5 minutes; Cook: 1 hour; Total time: 1 hour and 5 minutes, plus soaking time.

Yield: 8 servings (serving size: 1 cup)

Nutritional Information

Calories per serving:	214
Fat per serving:	3g
Saturated fat per serving:	0.0g
Monounsaturated fat per serving:	1g
Polyunsaturated fat per serving:	2g
Protein per serving:	5g
Carbohydrates per serving:	46g
Fiber per serving:	6g
Cholesterol per serving:	0.0mg
Iron per serving:	2mg
Sodium per serving:	156mg
Calcium per serving:	28mg

Ingredients

2 cups dry wheat berries (about 3/4 pound) (hard winter wheat)
1/4 cup seasoned rice vinegar
2 teaspoons sesame oil
1/2 cup cranberries
1/2 cup dried apricots, chopped
1/2 cup chopped scallions, green part only
3 tablespoons sliced almonds with skin, toasted
1/2 teaspoon freshly ground black pepper
1/2 teaspoon sea salt

Preparation

1. Place the wheat berries in a medium bowl; cover with water by 2 inches. Cover and let stand 8 hours. Drain. Place the wheat berries in a 4-quart pot; cover with water by 2 inches. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain well in a large sieve; transfer to a serving bowl.
2. Add remaining ingredients to warm wheat berries, tossing to combine; serve warm or at room temperature.

Egg and Rice Salad to Go

noreply@blogger.com (Ali Haider) — Tue, 6 Jan 2015 22:38:00 +0600

Prep Time: 10 minutes
Yield: Makes 1 serving (serving size: about 2.5 cups)

Nutritional Information

Calories per serving:	388
Fat per serving:	20.2g
Saturated fat per serving:	3.3g
Monounsaturated fat per serving:	5.5g
Polyunsaturated fat per serving:	10.3g
Protein per serving:	13g
Carbohydrates per serving:	43g
Fiber per serving:	6g
Cholesterol per serving:	186mg
Iron per serving:	3mg
Sodium per serving:	562mg
Calcium per serving:	93mg

Ingredients

1/2 cup cooked brown rice
1 cup cooked green beans, roughly chopped (3 oz)
1 ripe plum, thinly sliced (3 oz)
2 tablespoons (1/2 oz) chopped walnuts
1 hard-cooked egg, sliced
1 teaspoon sesame oil
2 tablespoons fresh lime juice
1/4 teaspoon kosher salt
Freshly ground black pepper, to taste

Preparation

1. Combine rice, beans, plum, walnuts, and egg in a portable container.
2. Drizzle with sesame oil, lime juice, salt, and pepper; toss gently to combine. Refrigerate up to 2 days.

Cocoa-Cayenne Popcorn

noreply@blogger.com (Ali Haider) — Tue, 6 Jan 2015 22:26:00 +0600

Nutritional Information

Calories per serving:	137
Fat per serving:	4.9g
Saturated fat per serving:	0.2g
Monounsaturated fat per serving:	0.3g
Polyunsaturated fat per serving:	0.4g
Protein per serving:	3g
Carbohydrates per serving:	22g
Fiber per serving:	3g
Cholesterol per serving:	0.0mg
Iron per serving:	1mg
Sodium per serving:	2mg
Calcium per serving:	4mg

Prep Time: 10 minutes
Yield: Makes: 4 servings (serving size: 2 1/2 cups popcorn)

Ingredients

3 tablespoons confectioners' sugar
1 tablespoon unsweetened cocoa powder
1/4 teaspoon cayenne pepper (or to taste)
1/8 teaspoon ground allspice
10 cup air-popped plain popcorn
Olive oil cooking spray

Preparation

1. Into a medium bowl, sift together the sugar, cocoa powder, cayenne pepper, and allspice.
2. Place the popcorn in a large, shallow bowl. Coat with a 10-second spray of olive oil while stirring. Sprinkle the cocoa and spice mixture evenly on top; toss until well-coated.

Best 10 Beauty Secrets of Coconut

noreply@blogger.com (Ali Haider) — Wed, 31 Dec 2014 21:44:00 +0600

1. Hydrate, cleanse, soften and moisturise your skin with coconut oil. Certified organic, one hundred per cent pure and raw virgin coconut oil makes a fantastic do-all beauty product. It is totally pure and clean, making it the perfect alternative for natural beauty.

2. You can massage coconut oil into your skin to maintain its suppleness, but you should also take a tablespoon each day in its uncooked, raw form. It helps to cleanse and balance your healthy gut flora, which is thought to minimise the outbreaks of skin rashes, and irritations. When taken internally coconut oil literally beautifies your skin from the inside out.

3. Used as a skin moisturiser, coconut oil nourishes and hydrates your skin by replenishing your natural skin oils. It contains Medium Chain Fatty Acids (MCFA’s), which are also found in your natural skin oils. These MCFA’S are naturally anti-viral, anti-bacterial and anti fungal.

4. A common cause for skin problems and dehydration is a build up of toxins, fungi and bad bacteria. Coconut oil helps to cleanse and neutralise these toxins, fungi and bacteria on the outer layers of your skin, which not only detoxifies but also helps to build your skins natural immune system and protection.

5. Some forms of eczema and psoriasis are actually skin infections caused by a fungus. Using coconut oil topically can help these.

6. It can also be used in your hair as a deep conditioning treatment. Coconut oil will make your hair shine and glow by bringing out your natural vibrancy and beauty.

Try: Coconut Magic Certified Organic Coconut Oil, from $10.95 - $29.95, www.coconutmagic.com, 07 3103 3478

And it’s not just the oil that works wonders – coconut water is getting a great rap, too, in the beauty stakes!!

7. They say that drinking coconut water makes your skin look younger and more vibrant, as it aids in cleansing toxins naturally and erases any harmful toxic build up. The result? Clearer, healthier looking skin.

8. You can also use coconut water as a facemask - thoroughly soak cotton pads in the coconut water and apply them to your face. Leave them on for up to 30 minutes for radiant, hydrated and moisture-filled skin.

9. To make coconut scrub to hydrate your skin, mix 1tbsp of coconut water and lentils into a paste. Rub it gently on the skin for two minutes then rinse it away.

10. Coconut water can also be an effective clarifying moisturiser. Simply mix a few drops of coconut water with a few drops of lemon and then apply it to your skin. The coconut water hydrates and the lemon helps brighten and clear the skin.

Try: Beyond Coconut Water, $3 - $3.50 per bottle www.beyondcoconutwater.com

Top 10 Facts of Coconut Oil

noreply@blogger.com (Ali Haider) — Wed, 31 Dec 2014 16:53:00 +0600

From beating sugar cravings to aiding weight loss, there are more benefits of coconut oil than most of us may realise.

1. All fats are not created equal: Coconut oil contains short term medium-chain saturated fatty acids (MCFAs), which is a "healthy" form saturated fat compared to trans fat. Trans fatty acid consumption is linked with heart problems, depression and increased cholesterol levels. What does consuming MCFA fats in coconut oil mean for your body? Our body metabolises these fats in the liver, immediately coverting this into energy (fuel for the brain and muscle function) rather than it being stored as fat.

2. Controls weight: One 2009 study looked at the weight loss link between women's consumption of coconut oil and found that it reduces abdominal obesity. Researchers discovered coconut oil is easy to digest and also protects the body from insulin resistance. To try coconut oil for weight loss start by adding one teaspoon to your diet and gradually work your way up to four teaspoons per day.

3. Eases digestion: If you suffer from poor digestion or tummy bloating try adding coconut oil to your diet. Coconut oil has been found to benefit digestive disorders including irritable bowel syndrome and microbial related tummy bugs. Fatty acids in coconut oil contain anti microbial properties, which have a soothing affect on bacteria, candida, or parasites that cause poor digestion.

4. Manage type 2 diabetes: A recent study by the Garvan Institute of Medical Research found that coconut oil protects against insulin resistance, reducing the risk of type 2 diabetes. MCFA fats are small enough to be absorbed into the cells where they're quickly converted to energy. It is this process that not only reduces the amount of fat we pack into storage, but improves insulin sensitivity.

5. Supports immunity: Coconut oil is made up of healthy fats lauric acid, caprylic acid and capric acid which contain anti fungal, antibacterial, antiviral prosperities to boost the immune system. Lauric acid contains the highest concentration of MCFA fatty acids, approximately 75 per cent. The body turn this fat into monolaurin which is claimed to help heal viruses such as herpes, influenza, cytomegalovirus, helicobacter pylori and candida.

6. Boost metabolism: A study reported in the Journal of Nutrition found that coconut oil boosts metabolism. Researchers found that participants who consumed two tablespoons of coconut oil per day burned more kilojoules than those who consumed less. A speedy metabolism helps boost the body's immune system and keep weight off.

7. Slows fine lines: Coconut is not just for your cooking – it's a wonderfully hydrating treat for skin too. It keeps the skin's connective tissues strong, which prevents sagging and wrinkles. Apply coconut oil directly to your skin to soften the appearance of fine lines or use it daily on your face and body for a healthy glow. Be sure you use virgin coconut oil with no additives.

8. Cooks in high temperatures: Because coconut oil is a medium-chain saturated fatty acid, it gives it a higher smoking temperature than most polyunsaturated or monounsaturated oils. If you're preparing recipes that require high temperatures you should consider coconut oil for this type of cooking. Unlike olive oil which will oxidise at high temperatures, creating free radicals.

9. Stops sugar cravings: Instead of reaching for the lollie jar for an afternoon sweet hit, try eating a teaspoon of virgin coconut oil to beat sugar cravings. This is because good quality fat is more satiating than carbs, so if you cut down on sugar you will feel less 'ravenous'. Most of us do not realize but constant hunger is a major clue that your body is not being fed correctly. With the proper amounts of fats and protein, you can fuel your energy reserves properly, and come off the sugar roller coaster that many of us are on.

10. Coconut oil is simple to cook with:
Try this recipe for a nutritious high protein, gluten and dairy free coconut treat.

1 teaspoon of Niugini Organics Coconut Oil (available from health food stores)
1 cup of almonds or walnuts
1 cup of organic dates
3-4 tablespoons of raw cocoa powder

Shredded coconut (check it contains no preservatives)

Place all ingredients in a food processor. Roll into small bite size balls and roll into shredded coconut. Place in the refrigerator for 15 minutes to set.

Michele Chevalley Hedge is an accredited nutritionist, author and presenter. Visit her website www.ahealthyview.com.au

5 Health Benefits of Egg

noreply@blogger.com (Ali Haider) — Mon, 29 Dec 2014 13:19:00 +0600

1. Eggs are great for the Eyes. One egg a day provides vital nutrients like lutein and zeaxanthin which are caratanoid’s. Both nutrients are more readily available to our bodies from eggs than from other sources. Research shows that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

2. Eggs are high in cholesterol, but they don’t adversely affect blood cholesterol. Although a single egg contains 212 mg, it is important to understand that cholesterol in the diet doesn’t necessarily increase cholesterol in the blood.

3. Eggs are high in HDL (Good Cholesterol). People who have higher levels of HDL usually have a lower risk of heart disease, stroke and various health problems

4. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

5. Eggs are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

Top Muscle Building Foods

noreply@blogger.com (Ali Haider) — Thu, 25 Dec 2014 16:47:00 +0600

There are hundreds of different foods that can help you build muscle. But here I became to show you just five foods that will help your to gain muscle fast.
1.Eggs: Eggs have been vilified for years as the poster child for artery clogging foods; but further research into the role of dietary cholesterol and heart disease shows that for most people the two are not linked. Eggs have since returned to the spotlight as a health food; but they are also a serious muscle building food. The cholesterol found in the yolk of eggs serves at the scaffolding for steroid hormones and the ½ a gram of leucine per egg is like throwing gasoline on your muscle building fire.

2.Nuts: Nuts are a must for any hard gainer struggling to put on weight. 1 ounce of cashew or almonds contains 150-170 high quality calories. Nuts are the perfect blend of protein, fats, and fiber allowing you to get the extra calories you need without having them pad your waistline. Nuts are also extremely portable making them the perfect thing to snack on during the day if you need to increase your calorie intake.

3.Chickpeas: Chickpeas should be your anytime carb source of choice. If you are having trouble getting big and staying lean, replace some of the rice and grain in your diet with chickpeas. This versatile bean contains 45 grams of slow acting carbs per cup along with 12 grams of fiber.

4.Sweet Potatoes: Of all the starchy carbohydrates out there, sweet potatoes are the best option. They are easy to make and sweet to eat. Sweet potatoes are complex carbohydrates with vitamin A and vitamin B and they contain fiber and that can help an athlete on a diet feel full and satisfied. They can be utilized per-workout, post-workout and at any other meal.

5.Salmon Fish: Salmon contains both high quality protein and the long chain omega-3 fats EPA and DHA. These omega-3 fats are most well known for their ability to improve heart health but they also inhibit muscle breakdown while increasing the anabolic capacity of amino acids. If you don’t like eating fish then make sure to take a fish oil supplement to reap these benefits.

10 Amazing Height Increasing Food

noreply@blogger.com (Ali Haider) — Wed, 24 Dec 2014 20:29:00 +0600

Height has always been a matter of concern for all of us. People of short height often suffer from low confidence and inferiority complex when they come face to face with their taller counterparts. While, there are a range of products available in the market that promise height increase, they often don’t work as intended. Mostly, height depends on genes and on the right kind of food and proper exercise to some extent. Men continue to grow till the age of twenty five whereas women attain there full height by the age of eighteen or nineteen. Height is regulated by a kind of hormone called the Human Growth Hormone (HGH). It is secreted by the pituitary gland which increases the body height. Therefore, it is recommended to take foods that help the HGH function.

1. Milk: Calcium is vital for the growth and maintenance of strong bones and acts as a height booster. Milk is an excellent source of calcium. Besides, it has vitamin A which preserves calcium in the body. It also contains protein which helps in building our cells. Milk can be easily digested and facilitates maximum assimilation of proteins. Skimmed milk is free from fat and contains 100% protein. At least 2 to 3 glasses of milk is recommended daily.

2. Dairy Foods: In addition to milk, dairy foods should also be consumed for having an effect on height. Dairy foods such as cheese, paneer, yoghurt, whipping cream and ice cream are rich in vitamins A, B, D and E. They also contain protein and calcium. Vitamin D and calcium are essential for growth. Deficiency in vitamin D can result in low height gain. Getting adequate calcium is also important, particularly during puberty.

3. Fruits and Vegetables: Besides increasing height, fruits and vegetables play a crucial role in maintaining a healthy lifestyle. They are a great source of vitamins, fiber, potassium and folates. Vitamin A helps in the development of bones and tissues. Fruits such as cantaloupes, grapefruit, papaya, mango, passion fruit, watermelon and apricots are abundant in vitamin A. Vitamin A is also found in vegetables like carrots, peas, pumpkin, broccoli, spinach, cabbages, sweet potato etc. Besides, citrus fruits, berries, potatoes and tomatoes also contain vitamin C which help in healthy growth of bones and contributes to the height of a person.

4. Chicken: Chick is one of the highest sources of proteins among animal foods. In fact, it provides greater amount of proteins to the body for building tissues and muscles.

5. Beef: Apart from chicken, beef is also an important source of proteins but also contains fat which increases the cholesterol level.

6. Starches and Grains: Starches and grains are the main sources of energy in our body. Besides, they provide vitamin B, fiber, iron, magnesium and selenium. Since they provide the required calories, their consumption should be increased, especially during puberty, when children go through a rapid growth phase. Brown rice, popcorn, whole wheat and whole-grain pasta are beneficial for proper growth.

7. Eggs: Eggs are also a good source of proteins. Their white albumen has 100% protein but you should avoid the yoke as it contains fat. Eggs also contain vitamin B2, which is also known as riboflavin. In order to increase height, 3 to 6 eggs should be taken on a daily basis.

8. Soybeans: Soybeans contain the highest proteins among all the vegetarian foods. The pure protein contained in soybeans, improve bone and tissue mass. For increasing height, 50 grams of soybeans are recommended every day. Vegetarians can fulfill their protein requirements from soybeans which are extremely nutritious.

9. Oatmeal: Oatmeal is also a wonderful source of plant protein. It helps in increasing muscle mass and decreasing fat. It is advisable to take 50 grams of oatmeal for breakfast every day.

10. Coral Calcium: As the name suggests, coral calcium is obtained from sea corals. It helps in increasing bone mass, thus causing the bones to grow in length. This calcium should be taken at an early age to reap the maximum results. Thus, height is a genetic factor but it can also be significantly influenced by proper nutrition. Eating healthy food together with adequate physical activity can contribute in a great way in increasing your height.

Hope you fine something helpful. Thank you.

Five Workout Moves You Can't Skip

noreply@blogger.com (Ali Haider) — Tue, 23 Dec 2014 00:22:00 +0600

No matter how much thought you put into your circuit or how varied you make your Tabata, you’re guaranteed to be incorporating these movements into your workout. All to often we look for max reps and big weights at the expense of form. Master the technique of each of these fundamental movements and watch your results skyrocket.

1) Squats
To tone your legs, strengthen your hips and give your butt a boost, there’s nothing quite like performing squats. But not all squats were created equal. If you’re arching your back and letting your lower back do all the work, chances are, your squat is causing you more harm than good. Give your power press and box jump a leg up by harnessing the explosive power you can gain by refining your squat.

See Also: 5 Reasons Why You Should Train Your Legs

2) Lunges
You can’t develop your lower body properly without incorporating lunges. They require balance, coordination and stability, and they promote functional fitness. Think about walking, climbing stairs or kneeling down to pick up a child; we’re lunging all the time. Base exercises around lunges to ensure you’re developing your quads, hamstrings and glutes. They’ll keep your hips, knees and ankles injury free by promoting optimum muscle function, too.

See Also: 20 Tips to Shed Body Fat for Good

3) Push-ups
Build a stronger foundation by adding push-ups to your training sessions. They stablise your shoulders by developing your scapular muscles and rotator cuffs, and they help to correct the poor posture that can arise from slugging away at a desk for too many hours a day. Push-ups are not only great for enhancing your physique, they’re also crucial for developing toned chest and shoulder muscles. And the best part? You can drop and do 10 now. No need for equipment and no room for excuses.

4) Pull-ups
So you’ve added some push but you also need to pull. Don’t be disheartened if you don’t master pull-ups straight away (or even after a few months). They’re not easy. The process of trying to get them right; however, is as beneficial to your training as any other goal you set yourself. They work your lats, rhomboids, forearms, biceps and triceps, and they give you an unparalleled cardio workout in the process.

See Also: 4 Move To Super Change Your Workout

5) Plank
Everybody wants abs but they evade most people. The fact is, abs really are made in the kitchen. No amount of sit-ups and oblique raises will cancel out a block of chocolate a day and that’s a fact. With that said, it is still crucial to focus on your core when you work out. It’s your stabilizing force and your key to maintaining proper posture. Practicing plank exercises protects your spine and helps you stay stable while you perform all the other fundamental movements on this list.

Five Way to Get Six Pack Abs

noreply@blogger.com (Ali Haider) — Tue, 23 Dec 2014 00:19:00 +0600

1. HAVE EXERCISE VARIETY - If you do only one exercise your muscles will adapt to that stress and cease to develop. If you want to achieve proper muscle hypertrophy you have to mix different exercises in order to hit the muscles in new ways, thus making them stronger. It is beneficial to change the weights, rest time and reps often in order to force your body to react.

2. STOP DRINKING CARBONATED DRINKS - Carbonated soft drinks or the so called Soda Pop cause the stomach to bulge, which is a serious precondition for its distending. They also slow down the digestion, which is a second precondition for developing distended stomach, since the food stays in the stomach for a long period of time.

3. DECREASE CARBS IN THE EVENING - Carbohydrates are the main energy source for human body; we need them to have strength and to be active during the day, but their increased intake, especially late at night leads to deposition of fat mainly in the waist and hip area. When we take carbohydrates during the day, when we are awake and performing different physical activities, we have the chance to burn them, but when taking them in the evening before going to bed there is no way to burn them, since the metabolism is much slower while sleeping and extra carbohydrates turn into fat.

4. DO NOT EAT BIG MEALS - Big meals lead to distended stomach. In order to have good physique and silhouette you need not only defined Abs, but also flat stomach. Maybe you have noticed the stomachs of most bodybuilders in loose state.

In order to avoid distended stomach the food intake must be in smaller meals, but in shorter periods of time. The small intake is digested fast and when you eat more often that leads to metabolism acceleration.

5. INCREASE FISH OIL INTAKE - A combination of fish oil and proper training is about as close as you can get to non-surgical spot reduction. Fish oil will help you with increased insulin resistance. Omega 3's can increase insulin sensitivity, which leads to less fat storage and more fat release.

See Also: 30 DAYS TO SIX-PACK ABS

Best Foods High In Protein

noreply@blogger.com (Ali Haider) — Sun, 21 Dec 2014 20:00:00 +0600

A healthy serving of protein is often the key to staying fuller for longer. So what kind of protein should you take in your diet? Nutritionist Lisa Guy has rounded up the some best sources of protein around to get you started. So check it out to below some best foods high in protein ever.

Fish

You can get 19g of protein from 85g of cooked salmon contains. It also provides you high levels of healthy omega-3 essential fatty acids and good levels of iodine, needed for healthy brain and thyroid function. And if you want gain muscle then I'll advice your to eat salmon fish daily in your healthy diet. Salmon Fish is one of the best favorite food for bodybuilders.

See Also: LEMON BUTTER SALMON AND BROCCOLI PENNE

Chicken

85g breast of roast chicken breast contains 26g of protein, along with zinc to help support immune function.

Turkey

85g breast of turkey contains 26g of protein, including the amino acid tryptophan to help you sleep.

Lamb

85g of cooked lamb will provides you 23g of protein, and is one of the best sources of haem-iron to help boost red blood cell production and support healthy energy levels.

Prawns

Medium size 6 prawns (36g) will provides you 6g of protein, along with a good dose of iodine, needed for the production of thyroid hormones.

Lentils

100g (1/2 cup) of cooked lentils provide 9g of protein, making them an excellent vegetarian source of amino acids. They also boost high levels of dietary fibre to support healthy cholesterol levels, and iron to transport oxygen around the body.

See Also: High-Fiber Foods

Spirulina

1 tsp (5g) of spirulina powder contains 2.2g protein. Weight for weight spirulina contains a lot more protein than fish, meat and poultry. This super food makes a particularly great addition to vegan and vegetarian diets. It is also an excellent source of iron, which is beneficial for preventing iron deficiency and anemia, which is very common in women and children.

Eggs

1 large egg provides 6g of protein, and is a great source of vitamin D, which is important for bone health and prevention of chronic diseases such as cancer and cardiovascular disease.

Cow's milk

1 cup of low-fat milk provides 8g of protein, together with a good serving of bone-building calcium and vitamin D.

LEMON BUTTER SALMON AND BROCCOLI PENNE

noreply@blogger.com (Ali Haider) — Fri, 19 Dec 2014 21:34:00 +0600

YIELD
1 serving

NUTRITION INFO PER SERVING
Calories (kcal): 547
Protein (g): 36
Carbohydrates (g): 53
Fat (g): 21

PREPARATION TIME
5 minutes preparation time
20 minutes cooking time

INGREDIENTS
4 ounces salmon
3 ounces whole grain penne pasta
1 1/2 cups frozen broccoli florets
1 tablespoon butter, melted
4 tablespoons water
1 lemon, zested and juiced
1 garlic clove, minced

DIRECTIONS

Broil or grill salmon for about 8 minutes per inch of thickness.
Cook pasta according to package directions.
Heat broccoli in microwave until warm, about 4 minutes.
Whisk together melted butter, water, lemon zest, lemon juice, and garlic.
Toss penne with broccoli and place cooked salmon on top, drizzle with lemon-butter sauce.

Enjoy your meal!

Weights Cardio and Yoga Supersets

noreply@blogger.com (Ali Haider) — Fri, 19 Dec 2014 13:28:00 +0600

This is straightforward, but intense. Immediately after a set of weightlifting, do 30 to 60 seconds of cardio. You can do body weight-only cardio or use a machine.

Weights and Yoga (Stretching) Supersets

In between weightlifting sets, do stretches. This is a great way to stretch your entire body while weightlifting … killing two birds with one stone. I do this often.

Generally, I do static stretches (i.e. hold the stretch). I also tend to do stretches that don’t require a lot of energy. Most importantly, over the course of the supersets, I ensure I stretch all muscles.

Weights, Cardio and Yoga Supersets

This is a triple superset concept where after a set of weightlifting, you do 30 seconds of cardio followed by 30 seconds of stretching. This leaves very little time for rest so it can be intense (although the stretching is a bit of a resting period).

Yoga and Cardio Supersets

If resistance training isn’t for you, another option for an efficient workout is combining yoga and cardio. After a yoga pose you can do 30 to 90 seconds of intense cardio. This is a spin on the high intensity interval training (HIIT).

With traditional HIIT, you do 30 to 120 seconds of high intensity cardio followed by low intensity cardio (i.e. sprint/walk intervals). The cardio / yoga concept is replacing the low intensity cardio interval with stretching.

Toned Your Muscle - Circuit Training

noreply@blogger.com (Ali Haider) — Fri, 19 Dec 2014 13:25:00 +0600

Circuit training isn’t the same as supersets, but it’s very similar in concept. It’s an excellent time-saver. Circuit training is NOT for people looking to build serious muscle. However, if you wish to burn fat and/or develop some toned muscle, circuit training can do the job.

Circuit training is doing one set of chest exercise, followed by back exercise, followed by biceps followed, by triceps followed by shoulders, followed by abdominals followed by quads followed hamstrings followed by calves (not that order necessarily).

Generally you take little or no rest. If you wish to do multiple sets per muscle, you go through the circuit 2 or more times.

Like supersets, circuit training can incorporate non-resistance training elements such as cardio and yoga. Circuit training can include both free weights and weightlifting machines.

Doing different circuits

You can do the same exercises for each circuit you do or do different exercises for each circuit.

For example, if you do 3 circuits for your entire workout (meaning you do 3 sets per muscle), you can do the same weightlifting exercise for each circuit or do different exercises for each muscle during each circuit.

Weights-Only Circuit Training

This is when you do weight training exercises only. One muscle followed by a different muscle. Very little time for rest is taken in between sets. Once the circuit is complete you can rest before doing another circuit.

Weights and Cardio

You can incorporate 30 to 60 seconds of cardio in between your weightlifting sets throughout the circuit to add a more aerobic-nature to the workout.

Because circuit training takes you all over the gym, it’s best to use non-equipment cardio options such as running on the spot or jumping rope. This way you can do your cardio wherever you’re located in the gym. Besides, good luck reserving a treadmill as you use weightlifting machines.

Weights and Yoga/Stretching

Just like incorporating cardio, you can incorporate stretching in between your weightlifting sets. You can crank up the intensity by doing sun salutations in between weightlifting sets.

Weights, Cardio and Yoga

This is doing 30 to 60 seconds of cardio followed by 30 to 60 seconds of stretching (or sun salutations) in between weightlifting exercises while going through your circuit.

Abdominal Exercises and Supersets

noreply@blogger.com (Ali Haider) — Fri, 19 Dec 2014 13:23:00 +0600

What about Abdominal Exercises?

What I love about supersets is you can create all kinds of workouts. You can easily incorporate abdominal exercises into any superset routine. So, if it’s your abdominal day, you can easily do a set of weights followed by a set of abdominals.

Abdominal Supersets
You can also apply the superset concept to your abdominal workout. In fact, you can design a stand-alone abdominal superset workout. Check out the following sample abdominal superset workout:

Exercise Ball Crunches: 20 reps
V-Sit-ups (a.k.a. Jack Knives): 20 reps

Do the two exercises back-to-back with no rest. One set is doing both exercises. You can restrict your abdominal workout to multiple supersets of 2 exercises, or add other abdominal exercises.

You can also do triple abdominal supersets. The following is a triple abdominal superset:

Leg Raises: 20 reps
V-Sit-ups: 20 reps
Side Crunches: 10 reps for each side

Full Body Workouts vs. Split Routines

noreply@blogger.com (Ali Haider) — Fri, 19 Dec 2014 13:11:00 +0600

A full body workout is when you work out all muscles in one workout. A split routine is when you work out one or a few muscles during a workout. Over the course of 2, 3, 4, 5 or 6 days you work out your entire body. Full Body Workouts are good for the following situations:

1. Beginner weight lifters

For anyone brand new to weight lifting, full body workouts 2 times per week are an excellent way for the body to acclimatize to lifting weights. A beginner isn't going to hammer any particular muscle group with 12 sets to failure. Instead 3 to 5 sets per muscle is a great start ... and this volume can easily be done twice a week.

2. People unable to go to the gym more than 2 to 3 times per week

Sometimes life gets busy. At the end of 2011 my wife had a baby. Talk about insanely crazy. I couldn't get to the gym for a few months. After that for a while the best I could do was 2 times a week. In this situation full body workouts were terrific. They also were a great re-introduction to lifting after a few months off.
If you can only get to the gym 2 to 3 times per week, a full body workout each visit is a good way to incorporate a resistance training regimen in your life.

3. People returning to weightlifting after a prolonged break

If you've taken 2 months or longer off from the gym, a full body workout for a couple of months is an excellent way to get your body back into resistance training. If it's been 4 months or longer, you don't want to stroll into the gym and hammer your muscles with 12 failure sets. You probably won't be able to move the next day (I've done this and am speaking from stupid experience).

4. Building muscle isn't your primary goal

If you simply wish to add some resistance training in your workout regimen and aren't concerned about building massive slabs of muscle, full body workouts are good. They're good because you don't need to spend as much time in lifting weights and can dedicate more time to other fitness activities such as sports, running, cardio, yoga ... whatever your fitness priority is.

Split workouts are good for the following scenarios:

1. Your primary goal is to build muscle (mass or lean)

In other words, you want to create a very muscular physique (either mass-focused or cut). Splits provide the time and exercise variety to progressively exhaust and isolate muscles sufficiently for creating your ultimate muscular physique.

For example, suppose you're like me where you easily develop your triceps, legs and back, but lack in upper chest and bicep develop, you can create a split routine that places a little more emphasis on upper chest and biceps to create a more balanced physique.

2. You have 3 to 5 days to go to the gym

If you do splits, you must be committed. If you're on a 4 day split, but routinely only get to the gym 2 days a week, the split workout won't work all that well.

Can beginner weight lifters do split weight lifting workouts? In my view, yes. That's how I started and they worked very well for me.

Obviously you aren't going to incorporate advanced lifting techniques. Instead focus on the basics. The basics are compound movements complemented by isolation exercises. Set volume per muscle should be limited to accommodate a beginner weight lifter (6 to 9 sets per muscle).

How are split workouts scheduled?

Splits range from 2 day to 5 day splits. Some people may do a 6-day split, but that's not common.

Are split workouts appropriate for circuit training?

Yes. You can easily design 2 or 3 day circuit training splits. A good circuit training split would be a 2 day split where day one is upper body and day two is lower body.

Are split workout cycles okay for supersets?

Absolutely. I've done many phases that were supersets and I almost always scheduled my superset workouts across 3 to 5 day splits.

Supersets Accommodate Any Schedule (Literally)

You can design a superset workout that’s only 10 minutes long or 90 minutes long. The key is determining your primary fitness objective and designing a superset workout that will achieve your objective within your time constraints.

One extreme is designing a 12 minute superset workout. If you only have 12 minutes a day, you can still get a good workout in by doing supersets.

Sample 12 Minute Superset Workout: 5-Day Split

Objective: Build lean muscle

The best approach for this time constraint and objective is to focus on weightlifting and creating a 5 day split. I allow 2 minutes per superset (including rest). Therefore a ten minute superset routine will contain 5 supersets. The following is what the workout would be:

Day 1: Chest and Biceps

Bench Press: 1 x 12, 1 x 10 (where the first number is the number of sets and the second number is the number of reps)
Barbell Curl: 1 x 12, 1 x 10

Do bench press followed immediately with barbell curl. Take a very brief rest, do it again for prescribed number of reps. This is the approach with the remaining days/exercises/sets. In other words, one set of bench press and one set of barbell curls comprises one superset.

Cable Crossover: 1 x 10
Preacher Cable Curl: 1 x 10

Day 2: Back and Triceps

Wide-Grip Cable Pulldowns: 1 x 12, 1 x 10
Close-Grip Bench Press: 1 x 12, 1 x 10
Narrow-Grip Cable Pulldowns: 1 x 10
Reverse Grip Cable Pushdowns: 1 x 10

Day 3: Shoulders and Abs

Military Press: 1 x 12, 1 x 10
Lying Down Leg Raises: 2 x 30 (rest/pause to hit 30 reps)

Side Lateral DB Raises: 1 x 10
Bicycle Crunches: 2 x 40 (rest/pause to hit 40 reps per set)

Day 4: Quadriceps (quads) and Stretching

Leg Extensions: 1 x 12
Smith Machine Squat: 2 x 12, 1 x 10
Sun Salutations: Do a sun salutation in between each set of quads.

Day 5: Hamstrings and Calves

Lying Down Leg Curls: 2 x 12
Seated Calf Raises: 2 x 12
Seated Leg Curls: 1 x 10
Standing Calf Raises: 1 x 12

Three Fundamental Principles of Working Out

noreply@blogger.com (Ali Haider) — Fri, 19 Dec 2014 13:10:00 +0600

Working out involves three fundamental principles. They are as follows:

1. Progressive Training

The fundamental principle of working out if you wish to make gains is to work out progressively. Sounds complicated and technical, but it’s not.

Progressive training simply means pushing yourself harder in the long term. If you focus on resistance training this means adding weight and/or reps. If you do cardio, it means increasing intensity and/or duration.

Whether you do 10 minute workouts or 90 minute workouts, it’s imperative that you progressively train.

2. Proper Form

Proper form applies most to resistance training and yoga/stretching. However, it also applies to cardio if you’re a peak performance athlete.

It’s important to lift, run, do abdominal exercises and stretch with proper form. If you’re going to invest time and money in working out, you might as well ensure you get the most out of your investments. Moreover, proper form helps prevent injuries.

Over the years I’ve hired personal trainers to watch and critique my form. I do this for feedback. The fact is that many people fall into ruts and routines of doing things … and if you end up in a rut of improper form, it needs to be corrected.

Therefore, if you’re new to working out, are returning to working out after a long absence or are a veteran, it’s always good to get professional and critical feedback on your form. You don’t have to hire a personal trainer for 10 sessions. You can hire them for one or two sessions and then carry on with your regimen.

3. Diet

Making progress with your training regimen requires eating well. You don’t have to become a fanatic. However, if you eat only junk food, your progress will be slow or non-existent.

This guide isn’t a nutrition guide. Moreover, your diet will vary according to your fitness goals. For example, if you want to put on as much muscle as possible, you need to eat high protein diet complemented with quality carbohydrates and fats.

If you wish to burn fat, your protein/carbohydrate/fat ratios will vary.

If you’re serious about achieving your fitness goals, your regimen must include a diet that helps you achieve those goals.

Frequently Asked Questions about Supersets

noreply@blogger.com (Ali Haider) — Fri, 19 Dec 2014 13:06:00 +0600

The following are answers to frequently asked questions about superset workouts.

Do I Need a Gym Membership to do Supersets?

Not at all. You can easily do body weight supersets combined with cardio and/or yoga at home. Alternatively, you can buy some basic weightlifting equipment for your home and do resistance training supersets at home.

Another option is to do cardio and yoga supersets at home. For this you need no equipment if you run on the spot, do jumping jacks, squat-jumps or other cardio methods that don’t require equipment. Of course if you have a cardio machine such as a treadmill or elliptical or exercise bike you can use that in combination with resistance training and/or yoga.

With a little ingenuity, you can easily design excellent at-home superset workout routines.

How Many Reps per Set?

Obviously this pertains to weightlifting. You want to restrict your reps to 5 to 15 sets. You can mix it up during a superset. For example, your exercise of 4 sets may have rep volume of 2x12, 1x10, 1x8.

The higher the rep count, the bigger muscles you’ll grow. The lower the rep count and you end up building strength, not huge muscles (but will develop dense muscle).

Most weightlifters vary their workout cycles in the long run incorporating various rep-counts. For example, during a mass-phase, it’s good to do reps in the range of 8 to 12. For a strength-building phase, rep volume will be 4 to 6.

If you’re starting out, stick with rep volume ranging from 8 to 12.

How Many Exercises and Sets?

The answer to how many exercises/sets per muscle depends on:

Your workout objective.
How quickly you wish to achieve your fitness objective.
How much time you can dedicate to your superset workouts.
The type of supersets you’re doing.

Build Muscle Objective

If you wish to build a lot of muscle as fast as possible, you’ll need to work your muscles out hard during each workout. You’ll want to do a weightlifting-centric superset program. It can be working out 2 muscles back-to-back, or better yet, doing 2 exercises targeting the same muscle back-to-back.

If you’re just starting out, do 1 to 2 exercises per muscle with a total of 5 to 6 sets. If you’re a veteran weightlifter, do 3 to 4 exercises per muscle totalling 9 to 12 sets per muscle.

Burn Fat / Tone Muscle Objective

If your goal is to burn fat and tone your muscle, go with a 2 day split (upper and lower body) or a full circuit training workout. 1 to 3 exercises per muscle is more than sufficient totalling 3 to 6 sets per muscle.

You can do resistance training-only supersets or combine resistance training with mini-cardio sessions.

Cardio-Centric Supersets

If you go with cardio-centric supersets, do as many supersets as you can or wish to do (although I seldom work out longer than 90 minutes … a 90 minute superset routine would be incredibly intense).

Can I Work Out My Muscles More than Once Per Week?

Yes. If you do full body workouts with limited exercises/sets per muscle (i.e. 5 to 6 sets per muscle) you can do 2 to 3 full body workouts each week.

If you’re doing splits such as 4 or 5 day splits, you can incorporate what I call “muscle blasts” into your split routine in order to accelerate development of under-developed muscles.

For example, if your biceps are under-developed compared to other muscles, you can add a “bicep blast” in your 4 or 5 day split so that you hit the bicep twice.

A “muscle blast” workout will be slightly lighter than the main workout for that muscle. The set volume should be no more than 9 or 10 sets.

Can I Change My Workouts Every Week?

It’s not a good idea to change up your workout regimen every week. Instead, stick with a regimen for 6 to 12 weeks, and then change it.

Choosing/designing a workout regimen depends on your fitness objective. It’s best to choose one objective during a workout cycle/phase (i.e. 6 to 12 week program) and go with a workout that works toward that objective. Chapter 11 covers choosing/designing a superset workout.

This is the case whether you want to build muscle, burn fat, improve your cardio or improve flexibility. When you do the same exercises over the course of 2 to 3 months, you can apply progressive loading/training principle, which is very important.

If, on the other hand, you change up your exercises each week, you won’t be applying the progressive loading principle and will make fewer gains/progress. Yes, this applies to cardio-centric workout regimens as well.

Do I Need to Track My Workouts?

It’s best to track your workout results. The reason for this is it helps with training progressively. If you can’t remember how much weight you lifted for a particular exercise/set the previous workout, you may lift less or try to lift too much.

When you write down the weight lifted and number of reps achieved for each set, you know when during future workouts whether to increase the weight or not. For example, if for your first set of chest you do barbell bench press and you press 165 pounds for 13 reps and your rep goal is 12, you know for the next workout to increase the weight to 170 pounds.

If you do cardio mini-sessions in between weightlifting sets, it’s helpful to note down which type of cardio exercise you did.

Tracking cardio mini-sessions in between weightlifting sets is trickier. It really depends on the type of cardio exercise you do. If you run on the treadmill or use other cardio equipment, you can track speed, incline, and intensity (for elliptical trainers and exercise bikes). In this case you can strive to improve your cardio effort.

However, if you use a jumping rope or do jumping jacks in between weightlifting sets, you can only do so many in 45 seconds. You won’t be able to increase the effort. In this case, tracking isn’t as important.

For yoga/stretching, I find it’s best to do the same stretches for a workout cycle so that progress can be made. However, it’s a good idea to include a variety of stretches throughout a superset routine so that you stretch all of your major muscles.

Machines, Free Weights or Both?

I use both free weights and machines during my workouts (both traditional and superset workouts).
Both machines and free weights have their advantages and disadvantages

The primary disadvantage with free weights when doing weightlifting supersets is the time spent on set-up such as adding/removing weight. Also, if the gym is busy, you may have to work-in with people which can upset your timing. However, it’s still very doable to do weightlifting supersets with free weights.

The following sets out the pros of both weightlifting machines and free weights.

Pros of weight machines

1. Target your muscles

Resistance machines provide excellent isolation exercises, which means they zone in on specific muscles very well. Do they do it better than free weights? Some do.

Take smith machine squats or hack squats for example. With those two squat machines, you can use a narrower stance which targets your outer quad muscle. You know the muscle you develop on the side of your quad for that killer slab look? Well, that's better developed with a narrower stance.

Another example is the lateral pull down for working back muscles. Not everyone can crank out 8 reps of wide-grip chin-ups. However, with the lateral pull down, you can target your lateral back muscles very nicely. I include lateral pull downs in my back workouts often.

My favorite example is using overhead cable triceps extensions. Because it's a cable, there's resistance for the entire movement. Compare this to DB overhead triceps extensions where the resistance is uneven throughout the movement. Frankly, I get a better triceps workout using the overhead cable triceps extensions over the DB extension.

2. Easier to work in with strangers

Machines are easier to work in with other people. Sure, if you have a partner, free weights work well because you both change the weight in between sets. However, if you want to work in with another person on a bench press, and you both use different weights, it's a hassle ... it doesn't work well.

Weight machines, on the other hand, are very easy to adjust weight (most times ... machines requiring plates are an exception). Therefore, 3 people can easily work in together on a single machine.

This reason also makes weight machines more often available. If there are 2 bench presses and 2 chest exercise machines in a gym, up to 6 people can use the machines while only 2 people can use the bench presses (unless there are 2 workout partners on the bench press).

3. Faster

Machines are undeniably faster to use. You don't have to add and remove weight plates. You simply insert a pin into your desired weight.

This is particularly important if you do circuit training and/or supersets or you have very little time to work out.

4. No spotter needed

When you lift to exhaustion on free weights, you need spotters for many exercises (bench press, squats, shoulder press, etc.). Spotters aren't always available. Moreover, you don't want to annoy everyone else in the gym always asking for a spot.

Machines don't require a spotter. There's no danger of you getting pinned under a bar. If you can't finish the lift, you just let the weight down.

5. Variety
Yes, you can do a lot of exercises with a bench, dumbbells and barbells. However, when you have a gym full of machines plus free weights, you have more exercises to choose from. You can dramatically increase the variety of your workout exercises.

Pros of Free Weights

1. Compound exercises

The only real compound exercises (hitting multiple muscles / muscle groups with one movement) are free weights such as squats, deadlifts, bench press, etc.

You aren't going to hit multiple muscle groups with a machine. This is the primary reason many weight lifters focus on free weights - they builder bigger muscles faster. Be that as it may, I don't ignore weight machines. I use them with free weights.

2. Purist Weight Lifting
I don't buy the purist arguments. However, there are purists out there who only use free weights and swear by it. I find purist line-of-thinking not very good. If a machine can deliver benefits, why not use it?

3. Lift heavier weight

Machines have a maximum load. Free weights don't. You just add weights. Obviously this is only a concern for strong people. I have yet to use a machine that doesn't offer enough load.

4. Stabilizing works multiple muscles
When you lift free weights, you use several muscles to stabilize the weight. This is the compound nature of the lift/pull. This is good and bad. Bad in the sense that you expend energy on muscles you aren't targeting. It's good in the sense you give your body a more comprehensive workout where the muscles work together to perform a lift.

What weightlifting cadence should I use?
Weightlifting cadence refers to the speed at which you lift and return the weight you lift. There isn’t a specified cadence for supersets. If you like doing negative sets (i.e. returning weight slowly) or lifting slowly, by all means do so. Cadence is another way to vary your workouts.

Should I Lift to Failure?
What is lifting to failure? It’s when you lift to the point that you can’t move the weight anymore without assistance or returning the weight to its resting position. As often as you can, lift to failure. This provides for the biggest bang for your buck.

However, for some exercises it’s not possible without a spotter. Bench press and squats come to mind. Nobody likes getting stuck with a barbell on their chest that they can’t lift. It’s not fun.

A work-around, other than to ask someone in the gym to spot you, is to do drop sets. A drop set is when you reduce the weight and lift a few more reps. You can do 1 to 3 drop sets for a set.

For example, if you’re cautious and return the barbell fairly early in your set to avoid getting pinned under the barbell, you can reduce the weight and squeeze out 4 to 5 (or more) reps. This helps work out your muscle to failure.

That said, whenever safe to do so, lift to failure.

What If the Equipment I Need is Not Available?
I hate waiting around for equipment, so I don’t. If only one person is using the equipment, I ask to work in with them. It’s proper gym etiquette to invite people to work-in on equipment up to 2 or 3 people.

If there are already 2 to 3 people using the equipment item, skip to the next exercise for which the equipment item is available. If nothing is available, do a substitute exercise. This is the worst possible situation, but it’s better than waiting 10 minutes. I prefer to maintain a 45 to 60 second rest pace in between sets (unless I’m lifting to increase strength and/or doing power lifting exercises such as squats, in which case I rest for 90 to 120 seconds).

Do I Need a Workout Partner?
You don’t need a workout partner; however, you can certainly do so for supersets. While you do one exercise they can do the other. This means that you won’t really be able to spot one another very well for heavy lifts.

Supersets are great for working out solo as well. I seldom have worked out with a partner over the years. I’m more of a lone-wolf in the gym.

If you have plenty of money, you can hire a personal trainer to workout with you. This is an excellent way to work out because they’re there to spot you, help with loading/removing weights and motivate you. They also provide feedback about your form.

How Much Rest Should I Take In Between Supersets?
Remember, a superset contains all the exercises you do back-to-back. You don’t want to rest in between exercises within a superset; however taking 30 seconds of rest in between superset is fine.

With respect to circuit training, you don’t need to take any rest. Just keep moving through the routine. This is excellent cardio and resistance training all rolled up into one workout.

How Many Days a Week?

This depends on your fitness objective, how much time you have and the workout regimen you use.

For most people, how many workouts scheduled in a week depends on their schedule. That said, if you make working out a priority, you can usually fit in at least 30 minutes per day, 5 days per week.

The ideal number of workouts in a week is 3 to 5. I do 5 workouts a week plus a few walks with my family.
The ideal workout duration is 30 to 90 minutes. I typically workout for 60 to 90 minutes; however, sometimes I only have time for a quick 30 minute session. I adapt when necessary. It’s better to fit in a modified workout than skip it altogether.

Can I Do Non-Superset Sets?
Yes. There’s no rule saying you that if you incorporate supersets into your workout that you must only do supersets.

For example, you might do same-muscle superset combinations for specific muscles and/or specific exercises.

You might also incorporate a cardio/yoga superset workout during your workout.

The only superset workout you incorporate may be abdominal supersets.

That said, if you do different-muscle combinations (i.e. chest then biceps supersets), it’s best that your entire weightlifting regimen be different-muscle supersets. Or, you might superset your better-developed muscles leaving more energy to focus on under-developed muscles.

And yet another scenario may be if you do a 4 or 5 day split and include “muscle blasts” in your regimen, the muscle blasts could be different-muscle combination supersets, which results in a slightly lighter workout for the second session for those muscles within a week.

Are There Any Superset Combinations to Avoid?
There is really only one weightlifting combination to avoid (in my opinion):
Chest and shoulder exercises together (or on the same day). Chest exercises also work out shoulders quite a bit. Both are large muscles with several parts to workout (if you’re gunning for building muscle).

If you do chest, you’ll workout your shoulder. This means your shoulders will be fatigued by the time you work out your shoulders. Likewise, if your shoulders are tired, it will reduce how much you lift for chest.

I realize that chest works out triceps at the same time; however, triceps require less intensity and therefore can be worked out with chest. That said, I prefer chest and bicep combination or chest and hamstring combination.

Other than that, you can combine supersets, whether weights only, weights and cardio, weights and yoga or any other combination that’s in-line with your fitness objective.

Choosing Your Superset Workout

noreply@blogger.com (Ali Haider) — Fri, 19 Dec 2014 13:06:00 +0600

There are only 2 major parameters when choosing/designing a superset workout. They are:

1. Your primary workout/fitness objective; and
2. Your time constraints (time per day and number of days per week).

Step 1: Determine Your Primary Fitness Objective

Fitness objectives are many. Main objectives are:

Build muscle mass
Cut down (i.e. define existing muscle)
Tone muscle
Develop toned muscle
Burn fat
Lose weight (not my favorite objective – I prefer going by appearance and performance)
Improve flexibility
Improve cardio ability
Improve performance for a specific sport/activity
Feel better (improve overall fitness/wellbeing)

As mentioned before, it’s best to choose one objective during a workout cycle or phase (6 to 12 week duration).

Your objectives can change over time. For example, you might want to add some muscle mass now, but in 12 weeks want to define that muscle mass.

Another example is getting rid of unwanted fat now and once achieved, add some toned muscle.

And yet another example is training for a marathon and once completed work to improve flexibility or strength.

Don’t think that the fitness objective you choose now is your permanent objective. It can and likely will change over time.

Step 2: Determine How Much Time You Can Dedicate to Working Out

You must determine how long your workout sessions will be and how many you can fit in during the course of a week (up to six … I always take at least one day off … usually two days). The reason you must determine both workout session duration and workout frequency is so that you can create a workout that fits in those time constraints.

How Long do Weightlifting Sets Take?

Generally, 1 rep takes 3 seconds. A 12 rep set takes 36 seconds. However, you must also factor in setting up the equipment, moving to and from equipment, water breaks, and wiping down equipment.

As a rule of thumb, count on 1 minute per set for a single exercise. A 2 exercise superset will take 2 minutes.

Step 3: Putting the Superset Workout Together

It may be the case that you can go to the gym or work out at home 5 times per week, but you have only 30 minutes per session. Alternatively, your schedule may permit 75 minute workouts 3 times per week.

The point is you must configure your superset workout regimen to accommodate your week. In other words, plan your workout regimen by the week instead of by the day or by the month.

Are Supersets the Only Way to Work Out?

No. I don’t only do supersets. I’ve done a lot of them and will in the future. They’re just another workout tool to have in your “get in shape” arsenal.

view sample superset workouts here.