The Many Benefits of Muscle Building

Most individuals build muscle for various of reasons, including for general physical strength, power lifting competitions, reducing blood sugar and many more. Some of the benefits include:

Improving of the Immune system – The body’s immune system becomes stronger when you exercise. The body becomes highly resistant to juvenile infections like colds. In the case you get an infection, the rate at which the body heals is faster as compared to an individual who doesn’t exercise. The body builds an increased number of macrophages, cells that attack bacteria which results in quicker healing.

Stronger bones – Lifting weights can be used for bone and joint strengthening especially for the elderly. This in turn aids in their mobility making a 45 year old just as agile as a 25 year old if not more.

Physical endurance – It builds and boosts physical performance. It takes patience and discipline to see this through but it’s worth it in the end. This is because physical exercises can be very tiring and individuals tend to give up too fast. In about 10-12 weeks you will be able to see, feel and appreciate the changes in your body.

Metabolic efficiency – Rigorous exercise will not only make you stronger, but you will be able to burn of calories and fats faster than before. This is because the body has more efficient muscle fibres that consume those fats. This goes a long way in preventing formation of things like an oversized gut.

Decreases diabetes and blood pressure – Type 2 Diabetes chances are considerably reduced, since your body is able to absorb sugars more effectively. The heart is made stronger when you exercise making it pump blood with less effort. If your heart works less, it reduces pressure in the arteries lowering blood pressure.

Reduced risk of injury – Regular exercise builds and balances strength in the muscles around joints. Muscle injuries occur when we overstep our capabilities and in-turn the connective tissues get damaged. However, the more you exercise the stronger they become. Caution should be taken so as to to over stress these ligaments and connective tissues. Every exercise should be done with balance, not too much and not to little.

Stress relieving – Stress actually disrupts the way your body functions and can even cause death in extreme cases. When you exercise regularly the body produces opiates which are natural stress relievers. After a workout, you will tend to feel happier and more satisfied than you were before exercising since your moods have just been lifted.

Increased energy – When you consistently workout, you will notice you are able to do things much more easily. Ordinary things that made you break a sweat like walking up a flight of stairs in a building become a piece of cake. You will be able to handle more,do more than the average person who doesn’t exercise. You might just even start seeing yourself as having a ‘superpower’.

The “Mirror effect” – It might not have been proven in a scientific laboratory somewhere but studies have shown that when you look good you will feel good. It boosts self esteem which goes a long way in helping an individual throughout their lives. You can be,do whatever you want in life just because you look amazing.

Foods That Help To Burn Fat

Most dieters focus on avoiding foods that undermine their weight loss efforts, but according to the 21 day flat belly fix, few know that there are actually foods that support fat loss by triggering the release of crucial hormones or eliminating toxins that inhibit fat burning. These super foods must be eaten as part of a clean, healthy diet to be effective, so do not make the mistake of thinking that adding a slice of avocado to your Big Mac will help you lose fat.


Kale has higher nutrient density than any other food we have discovered. It cleanses the body of toxins, suppresses the appetite and provides loads of dietary fiber. By optimizing liver and kidney function, kale improves the body’s natural ability to burn fat for energy. Kale can be consumed raw in salads or cooked in any number of ways. Baked crispy kale chips are currently quite popular among vegetarians and health food aficionados.

Wild Salmon

Wild salmon is loaded with omega-3 fatty acids, which have been shown to improve insulin sensitivity, optimize thyroid hormone production and support healthy brain function. Omega-3 acids help mobilize the stubborn fat stored around the midsection, so consuming salmon on a regular basis is highly recommended for optimal fat loss.

Broccoli Rabe

Broccoli rabe contains a potent phytonutrient called sulforaphane that acts directly on an enzyme that initiates fat cell metabolism. It can be prepared similarly to regular broccoli, and goes great in a salad made with yellow squash, pine nuts, mint and lemon juice. Steam or sauté broccoli rabe to prevent the leaching of nutrients that results from boiling.


Oysters are a great natural source of zinc, which has been shown to decrease appetite, curb cravings and support healthy levels of the hormones involved in fat burning. At 10 calories each, these delectable little treats are also a guilt-free way to indulge in a culinary delicacy.


The mono-unsaturated fat in avocados switches off fat storage hormones in the body and makes cell membranes more receptive to other hormones that aid in fatty acid mobilization in the bloodstream. Avocados also prevent free radical damage to the mitochondria in your cells. On top of that, they are just plain delicious in salads, on sandwiches, or mashed into homemade guacamole.

Brazil Nuts

Those large nuts that are usually left at the bottom of mixed nut tins are Brazil nuts. They are tastier than they look, and aid fat burning by converting the thyroid hormone T4 to its active form, T3. Brazil nuts also bind to toxins that contribute to the formation of cellulite, allowing them to be eliminated from the body.

Coconut Oil

Coconut oil is one of the healthiest fats you can consume, as it is rich in MCTs (medium chain triglycerides) that facilitate the burning of stubborn abdominal fat. Coconut oil is also a great source of energy, as it is readily burned off and rarely stored as fat. It can be added to salad dressings, spread on toast, or used when sautéing meat or preparing eggs, and it is as delicious as it is nutritious.

How to Improve Your Health With Yoga

Improving your overall health does not require intense, time-consuming exercise routines that leave you exhausted before the day really starts. You can notice a difference in how you feel right away by incorporating a small amount of cardio exercise followed by a smooth, relaxing session of yoga. The health benefits are listed below and are helpful to every area and system of the body.

Less Strain on Muscles and Tendons

The gradual stretching and twisting of the muscles and tendons during a yoga workout create a more limber body. You will be far less susceptible to injuries from muscle strains and pulls, or tendon fatigue. There is nothing hurried when it comes to doing yoga. It provides maximum workout of each area that is targeted. There are a variety of positions that work each area of muscle, which gives you the ability to fully customize your routine for the positions you enjoy, or find easier.

Improved Blood Circulation

The act of committing to some sort of exercise will improve your blood circulation. Getting up and moving is how you force your blood to pump a little stronger. Stretching and relaxing the muscles gets the blood moving to remove the waste from your cells that builds up as your cells create energy for movement. Yoga is a lower impact way of getting your body to respond positively to the physical demands of motion.

Balanced and Active Metabolism

Maintaining a good metabolic rate has everything to do with controlling the onset of Diabetes type 2, obesity and a compromised immune system. Sedentary lifestyles are the biggest threat to your metabolic rate. You can increase this to comfortable levels with a regular session of yoga. The key is consistency in keeping up the yoga routine.

Greater Mental Focus

Yoga is not an exercise that simply benefits the physical body. There is improved mental concentration that immediately follows a yoga exercise routine. Over a short amount of time, you will be able to call up the focus abilities needed to tackle anything that comes your way as a direct result of starting your day with yoga.

Complete Relaxation

Daily stress is a leading contributor to strokes, heart attacks and serious anxiety problems. Trouble sleeping, depression and immunity against disease are all greatly impacted by the inability to find time to relax. Set a side a little time each day to devote to your emotional well-being. The complete relaxation state that yoga provides contains real healing powers for the body, mind and soul.

A Few Weight Loss Exercises

When it comes to weight loss and weight maintenance, exercise as is important as dieting is. Losing weight requires that the body burns excess calories and you can only achieve this through exercise. Physical activity requires a lot of energy, and the body burns off calories stored in your body to provide this energy consequently resulting in weight loss.

As a matter of fact, you don’t need to go to the gym every other day for you to lose weight. Moderate exercises like walks, gardening, playing with the children, biking, and raking can be a great start-off. More vigorous physical activities including swimming, jogging, rope-jumping, rollerblading and playing sports like basketball and football will help you lose significant amounts of calories.

According to the Center for Disease Control and Prevention, healthy adults should make it a habit of completing at least two and half hours of moderate exercise every week. Better still, the flat belly fix suggestion is to complete at least 1 hour and 15 minutes of the vigorous exercises every week.

While studies have shown that the best way to maintain weight loss is by engaging in regular exercise, it is important to know that to lose significant weight; you will need both regular physical activity and calorie restrictions. This fact is because exercise without proper dieting often results in the heavier and dense muscle mass replacing the fat.
Again, some people will tend to get hungry after exercise, and they end up eating a lot, leading to a more caloric intake.

Here are some basic observations about exercise and weight loss;
• More strenuous physical activities result in more calories burnt. The more strenuous an exercise is, the more energy your body will need. This means that more calories will be burnt to provide the required energy. Again, even after the exercise, your body keeps burning the calories for up to a few hours before returning to its resting levels.

• The treadmill has been known to burn a lot of calories. Exercising on the treadmill for up to ten minutes four times a day can be an excellent weight loss plan.

• While strength training is a good way to build muscle, it is also an excellent way to lose excess fat. Practicing it two or three times every week can yield significant results.

• As you slim, you will burn fewer calories, say, per mile of walking. It is important to be aware of this fact so that you don’t get discouraged midway your weight loss plan.

For the extremely busy people, there are several short workouts that you can do daily, say, every morning. They often take 5 to 20 minutes, but they will help you lose a lot of calories. They include, among others;

• Jumping jacks
• Burpees
• Squat jumps
• Toe touches
• Pulse ups
• Classic crunch
• Russian twists
• Sumo squats
• Lunges
• Jumping jacks

If your job involves sitting for hours in the office, it is advisable that you keep shifting positions. The bottom line is, losing weight involves, by all means, avoiding being sedentary.