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


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

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Monday, May 4, 2015

Essential Amino Acids in Products

An essential amino acid is a substance that the body cannot synthesize on its own, so it must be obtained from the diet. Because each has its own physiology, the list of essential amino acids is different for humans than it is for other organisms. This picture show all the types of existing amino acids:
Further we will present a list of products that can compensate the lack of essential amino acids in human body:
Beans: Contain valine, tryptophan, phenylalanine. Is also rich in in histidine, leucine, threonine, methionine.
White meat (chicken breast). Contains BCAA (isoleucine, valine, leucine), lysine, tryptophan, phenylalanine, histidine.
Dairy products (cottage cheese, cheese, low-fat milk, etc.). Sources of essential amino acids: lysine, tryptophan, arginine, phenylalanine, valine.
Eggs. Foods rich in BCAA, phenylalanine and methionine. Well-absorbed by the body, providing an integrated protein supply of the body.
Fish. Contains high concentrations of essential amino acids. In particular, isoleucine, lysine, phenylalanine and other compounds.
Cereals (rice, buckwheat, etc.). Sources of valine, isoleucine, leucine, histidine.
Seeds and nuts. Foods rich in threonine, histidine, isoleucine, arginine, lysine and other amino acids. Contains a full complex protein compounds of plant origin.

Wednesday, April 1, 2015

Carbohydrates Intakes and Growth Hormone During Exercise

Researches show that carbohydrate intake during exercise blocks the production of growth hormone whose secretion is particularly active during workout process. Peak hormone emission is being phased out within 60 minutes of active exercise (one of the reasons, by the way, why is not recommended to train for a longer period of time).

However, this is a very narrow view of the human hormonal balance. Specialists studied a variety of sources and literature regarding the necessity of reception of carbohydrates during training. Most of studies show that the intake have certain benefits and the information that carbohydrates block the hormone is erroneous. The truth is that somatotropin itself is a weak anabolic and is not directly involved in muscle building process.

Much more important in these sense are various growth factors and other hormones. For example, the secretion of IGF-1 is associated with the release of insulin, for which, by the way, we require carbohydrates. In addition, energy will allow us to spend a lot more intense workout and prevent muscle catabolism, which is much more important than some portion of somatotropin. Besides, this hormone is released during the night, and the body does not remain deprived of it. However, if there is a goal to increase growth hormone in the blood, it is known that hypoglycemia (decrease in blood sugar) promotes the release of this hormone. In this case it is enough to enter into the daily schedule small aerobic exercise (exercise bike, jogging) up to 30 minutes a day, which represent another good incentive to increase levels of the hormone.

Saturday, February 28, 2015

Lists of Products that Affect the Level of Testosterone

  Products that decrease testosterone levels:
  • Salt
  • Sugar
  • Caffeine
  • Meat filled with growth hormones
  • Cholesterol
  • Soybeans
  • Sodas
  • White Yeast bread
  • Fast food
  • Fat milk
  • Mayonnaise
  • Smoked products (fish or meat)
  • Alcohol, especially beer
Products that increase testosterone levels:
  • Fish (anchovies, perch, trout, halibut, herring, salmon, sardines, shrimp), natural meat (without the use of growth hormones)
  • Fresh raw fruits (apricots, cantaloupe, carrots, grapes, lemon, mango, orange, papaya, peaches, pear, pineapple, pumpkin, sweet potatoes, persimmons)
  • Vegetables (Brussels sprouts, broccoli, celery, tomatoes, yellow peppers, zucchini, eggplant)
  • Fresh greens (mustard, parsley, spinach, onions, cilantro)
  • Berries (cherries, cranberries, raspberries, watermelon, strawberry, blueberry, black currant, pomegranate, plum, prune)
  • Dried fruits (raisins, dates, apricots, figs, prunes)
  • Nuts (pine nuts, walnuts, hazelnuts, cashews, pistachios)
  • Cereals (porridge Pearl barley, buckwheat, millet, rice)
  • Clams / Oysters
  • Spices (cardamom, red pepper, curry, garlic, onion, turmeric)
  • Vegetable oils (olive, sesame, walnut)
  • Honey
  • Ginseng, Siberian ginseng, golden root, lemongrass
  • Zinc-containing products

Friday, January 9, 2015

Spicy Food to Burn Fat: Peppers and Mustard


It has been proven that hot, spicy chili peppers may be an important addition to our meals on various diets connected with fat loss process. A mere three grams of chili peppers were added to a meal consisting of 766 total calories. The peppers’ metabolism-raising properties worked like a charm, leading to  a diet-induced thermic effect. It doesn’t take much to create the effect. Most salsa recipes call for four to eight chilies – that’s not a lot.

Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup.


Researchers of Oxford Polytechnic Institute in England, found that besides peppers, the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do.

Mustard is natural and totally safe. It can be used every day, and it really works. Researchers were shocked to discover it can speed up the metabolism by as much as 20 to 25 percent for several hours. This can result in the body burning an extra 45 calories for every 700 consumed.

Sunday, December 7, 2014

Cranberries – The Arsenal of Health

For most of us Cranberries for represent a sour berry that has treatment potential in case of cold or flu.   But few people know that drinking cranberry juice or consuming cranberries reduces the risk of urinary tract infections, lowers blood pressure, and have many more health benefits. 

What else you need to know about cranberries? It is a fact that a glass of cranberry contains only 50 calories and plenty of vitamins. For example these berries contain vitamin C - a natural antioxidant that can block certain types of damage caused by free radicals and increase the body's resistance to infectious diseases, Vitamin E - a fat-soluble antioxidant that can have an impact on chronic diseases associated with free radicals. Besides cranberries containvitamin K, manganese, a wide range of phytonutrients - natural nutrientsin plants and giving them a specific color, calcium, magnesium, potassium, sodium, zinc, folic acid, nicotinic acid, vitamin B (B-12, B-6), thiamin, riboflavin, vitamin D, caffeine and phosphorus.

Tuesday, November 4, 2014

Muscle Building and Sex Life

Bodybuilders and athletes, as well as other people involved in bodybuilding process always feel a certain impact on their sexual life. Many of those involved in muscle building and especially active weight loss process start to find that their desire for sex radically decreases and they lose pleasure in the act. Besides, those on very low-fat diets may notice a similar occurrence as well.

Overtraining can also play a crucial role in declining libido levels. When the overtraining symptoms  occur, not only will you likely lose interest in many of the daily activities you used to enjoy, but you'll also lose your sexual drive and desire.

It is important to monitor your body fat levels closely and make sure that you are getting enough rest in between training sessions. This factor is critical to your general health and your sexual shape.
Another indirect effect of training that can impact your sex life, but in a positive way is the stress reduction as a result of active training. Many men use weight lifting as a way to escape stress they are experiencing, and since stress is one of the biggest sex-drive murderers, this will obviously have a positive effect.

And another important factor  that could be affecting you is any type of supplements or anabolic steroids you are taking to improve your results of the workout. Steroids will increase sex drive drastically; but you must be warned that they, at the same time, can have the negative side effects of increasing breast size, causing impotence and creating testicular atrophy. IT a known fact the benefits of using steroids are many times reduced to zero by the adverse side effects of these compounds.

Other supplements that can influence the sex drive in some males include yohimbe, tribulus and horny goat weed. It is also important to know that human growth hormone (HGH) increase your sex drive, but this supplement actually isn't all that beneficial unless it's administered medically which is quite costly and even if used in anabolic cycles, it should be administered in correct doses and stacks.

Tuesday, August 12, 2014

Hormones and Stubborn Fat

Stubborn fat develops in as person when its hormonal pathways are broken down. Age does play a role in this due to the facts that fat deposits increase and become more resistant to fat loss methods as people get older.

This a phenomenon people can not control, but some things that lead to stubborn fat development can be somehow controlled. Losing weight on crash diets and then regaining it—often known as the “rebound effect”—only increase stubborn fat on long term. A decrease in exercise and activity level also compounds the stubborn fat problem. This is why people who crash-diet on low calories and refuse to exercise often have the worst stubborn fat problems of all.

Our ancestors really never had to deal with this dilemma because they moved and engaged in physical labor as a normal part of daily life, whereas technological conveniences and the modern way of life have caused many of us to become indolent and inactive.

Stubborn fat is metabolized particularly slowly and resists the hormonal process that takes place when the fat burning process starts up. To burn fat, the adrenal hormones (better known as adrenaline and noradrenaline) attach to the fat cell receptors and basically “open them up” so the fat can be used in the energy pathways. There are two kinds of receptors in the fat cells: alpha and beta. The beta receptors are much more vigorous and respond to adrenal hormones. To lose body fat, the adrenal hormones switch on and the body begins to use fat as energy. Nevertheless, in the case of people with stubborn fat, this does not occur, so no body fat is lost.

Ori Hofmekler in his book The Warrior Diet states that stubborn fat has a lower ratio of beta receptors to alpha receptors. As a result, the body’s hormonal fat dissolver, adrenaline, is unable to enter the fat cell and open the door. The author also points out that “to make these matters worse, stubborn fat has more estrogen receptors, which cause even a larger quantity of stubborn fat.” And what makes it even worse is that people indulge in the typical modern diet and sedentary lifestyle and that factor often results in insulin sensitivity.


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.