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Health Fitness

Is Kundalini Yoga Good For Anxiety?

Kundalini Yoga Good

Kundalini yoga (meaning “coiled energy”) is a form of yoga that combines deep breathing, physical postures or movements and sound. It is believed that the practice of kundalini yoga can help reduce anxiety symptoms and improve mental health. It can also be used as a complement to traditional therapy and other treatments for anxiety disorders such as cognitive behavioral therapy (CBT) and medications.

Kundalini yoga course online has been shown to increase serotonin levels in the brain, which can decrease anxiety symptoms. The practice also has been known to lower blood pressure, and improve mood and sleep. The combination of movement, breathwork and meditation is thought to produce an immediate calming effect. It is important to note that if you are taking any prescription medication, a medical professional should be consulted before starting kundalini yoga.

The first step to getting started with kundalini yoga is creating a quiet space in your home where you can meditate. It is recommended to use a room that has comfortable furniture and enough space for you to move around. Having a comfortable place to sit and meditate will help you relax, which is an essential element in reducing anxiety symptoms.

Is Kundalini Yoga Good For Anxiety?

Start by sitting cross-legged with your hands resting on your knees, with the tips of your index finger and thumb touching. This is called the gyan mudra, which stimulates the brain’s knowledge centers and encourages receptivity. This is an essential technique to learn in kundalini yoga because it prepares the mind for meditation and helps you regain focus when your thoughts become adrift.

During the class, you will be guided through three essential pranayama exercises, including long deep breathing, alternate nostril breathing and chanting. Chanting is an integral part of kundalini yoga, and it has been shown to promote relaxation and calm the nervous system. In addition to calming the body, this technique is also a powerful way to connect with the divine and invoke positivity and strength.

Breathing techniques are one of the most powerful tools for managing anxiety and stress. Kundalini yoga incorporates various breathing rhythms to stimulate the flow of oxygen in the body and trigger a neurotransmitter release that relieves anxiety and depression. For example, if you are experiencing low blood sugar, the bhadrasiaran nadi shodhana breathing practice can help reduce the sensation by stimulating the release of insulin in the body.

Although the benefits of kundalini yoga have been well documented in studies, it is important to remember that it should be used as an adjunct to other treatment options for anxiety, especially if you are diagnosed with a more severe disorder such as generalized anxiety disorder or panic disorder. A recent study that compared kundalini yoga with CBT found that kundalini yoga was better than the control group in reducing anxiety, but it did not meet noninferiority standards to CBT. In the study, 226 adults were randomly assigned to either a kundalini yoga group or a stress education control condition and then followed up for twelve weeks.

Health Fitness

Natural Remedies for Tinnitus: Can They Really Cure Ringing in the Ears?

A lot of noise is being made about natural tinnitus remedies and their ability to cure tinnitus once and for all. However, how do you know that these remedies really work? In this article I am going to talk about some natural remedies for tinnitus, and whether or not they have any merit.

One natural remedy for tinnitus that I heard about recently is to eat more pickles. Now, I enjoy pickles, and they’re not bad for you, but I really don’t see where they can stop the ringing in your ears. Drinking pickle juice has been shown to reduce cramping, and many athletes drink pickle juice when their muscles become dehydrated. However, based on my research and experimentation, I do not believe that it is an adequate cure for tinnitus.

Another cure that I heard about recently is aromatherapy. This seems to have some merit, because aromatherapy has been shown to put people into a relaxed and calm state. However, tinnitus sufferers will only benefit from aromatherapy if their tinnitus is caused by stress or anxiety, which most of the time is not the underlying problem. This method might work, but it’s not one you want to put a lot of faith in.

Another of the natural tinnitus remedies that is getting a lot of attention is increasing the vitamin B-12 in your diet. I am not a doctor and do not give medical advice, however consulting with your doctor and starting a vitamin regiment can be a great way to help curb your tinnitus.

Health Fitness

4 options to lose weight

It often seems like, each year, millions of people make a lot of New Year’s Resolutions and end up keeping very few. Perhaps the biggest of these wishes/hopes/aspirations is to lose some weight and, like most things, these attempts are rarely successful. Since there is no single approach to shedding unwanted pounds, there are several alternatives and options that, if followed with commitment and discipline, just might get you there! With that in mind, this article will briefly attempt to consider, examine, review and discuss 4 approaches/options, which could lead you to the desired and stated goal. Remember though, while all of these can accomplish this, they won’t unless you proceed, with a positive, can-do attitude, and a high degree of commitment and discipline!

1. An exercise program: Never continue with any exercise program unless you first check with your healthcare professional to be sure it’s right for you and a smart approach. There are various approaches and regimens, and which one is for you depends on a number of factors, including your goals and priorities, time considerations, skills/physical abilities, etc. Some programs may make you healthier and may allow you to look better, but you may not lose weight, because your fat will be replaced by muscle (which actually weighs more)! Others, because they burn calories, might be more beneficial for you! Some exercise, for other health benefits, including cardiovascular considerations, etc. be careful, many gym Statistics indicate that most memberships are purchased between around the end of November and January, but while many start the year using these memberships to their advantage, many stop using the facilities after a few months!

2. Conventional Diet Plans: There are many diets and the conventional plan is known as low calorie! many suffer from yo-yo syndrome, which is dieting, losing weight, going back to your old, less healthy habits (and gaining weight), and then trying to diet, one more time!

3. Diet and exercise: Many doctors recommend using a combination of a healthy diet with a regular exercise program! When they maintain these habits, they work, but many find it difficult to maintain this degree of discipline, etc.

4. Alternative Diets: Diet programs using concepts other than low calorie are very popular and many are successful when used correctly etc. Many are decades old and many advocates and believers, often widely advertised! Those who use these often get the desired results, however because they often require the use of pre-packaged meals etc, they become boring or hard to keep up with (when eating out) and often fail to develop the necessary clothing necessary for long-term success! There are also many successful variations of low carb plans/programs, and ketogenic diets. Whichever approach is chosen, success only comes when one is committed and disciplined!

Losing weight, successfully, should start with a positive attitude, it can be done, and often affirmations are helpful to proceed with, how could it be more beneficial! Choose the approach that you think suits your lifestyle, eating habits/preferences, etc., and stick to your personal plan!

Health Fitness

How to lose weight when diagnosed with Hashimoto’s thyroiditis

Many people with Hashimoto’s thyroiditis, as well as other forms of hypothyroidism, gain a fair amount of weight and have a very difficult time losing it. Of course, a big reason for weight gain is that any hypothyroid condition will slow down the body’s metabolism. When it comes to losing weight in these people, there are essentially three different factors that one must consider. The first two factors you will be very familiar with, although many people with Hashimoto’s thyroiditis do not consider the third factor, which is often the main reason people with this condition are unable to lose weight:

1. Diet. Almost everyone who tries to lose weight does so by changing their diet. And without a doubt, eating healthy is an important component of losing weight, as well as keeping it off. Of course, many people don’t really understand what a “healthy diet” consists of, and part of the reason for this is that different sources will recommend different diets. For example, some “experts” will tell you to cut out carbs entirely and eat whatever type of protein you want. Others will tell you it’s a “calorie game,” and as long as you limit yourself to eating a certain number of calories per day, you’ll lose weight.

When you really think about it, you probably know what you need to eat to help lose and maintain weight. Yes, restricting calories can work, but if you’re eating unhealthy foods most of the time, this is certainly not a long-term weight loss solution. And I am in no way suggesting that you need to eliminate all junk food from your life forever, as if you eat healthy most of the time, it is okay for most people to “cheat” from time to time.

So what should you eat when trying to lose AND maintain weight? Well, you definitely want to try to eat at least 3-5 servings of fresh vegetables every day. Of course, you should be careful to minimize goitrogenic vegetables like broccoli and cauliflower, as they can further inhibit thyroid function. You can also eat a few servings of fresh fruit daily, such as apples, blueberries, raspberries, etc. Ideally, you want to minimize fruits with a high glycemic index, such as bananas.

Assuming you’re not a vegetarian, you can eat lean meats like organic chicken and turkey. You can also eat certain types of fish, such as wild salmon. Organic eggs are fine too, assuming you’re not allergic to them. And raw nuts and seeds are fine to eat, too. Of course, I haven’t listed all you can eat here, but I hope you get the idea. The general point is to avoid refined and sugary foods and eat whole foods.

Two other important points to keep in mind are that you need to make sure you don’t skip breakfast, as this can wreak havoc on your blood sugar levels. The second point is that after breakfast you don’t want to go more than two hours without eating, even if it’s something small. Every meal should consist of some healthy protein. Taking this approach will help you control your appetite and stabilize your blood sugar levels, which are essential to any weight loss program.

2. Exercise. We all know the importance of exercising, and as a result I won’t go into too much detail here. I realize that many people with Hashimoto’s thyroiditis have low energy levels, which will make it difficult to start a regular exercise program. And to be frank, some people will need other areas addressed to help restore their energy levels. Seeing an endocrinologist or general practitioner will not usually accomplish this, as most doctors simply give their patients thyroid hormone, which may help with symptoms of hypothyroidism, but often does nothing for the actual cause of the disorder.

As a result, many people will continue to have low energy levels and will be unable to exercise. So, for those who fall into this category, I recommend consulting with a natural endocrine doctor, who will do more than just recommend synthetic or natural thyroid hormone, and will take a whole-body approach that will most often help restore energy levels for people with different types of hypothyroidism, including Hashimoto’s thyroiditis.

For those who have the energy to exercise regularly, I recommend working out at least three to five days a week, consisting of at least 30 minutes of cardio. This could be as simple as taking a 30-minute walk. Some people may not be able to start with 30 minutes as they may have to start with five or ten minutes and work their way up. But the ultimate goal is to rack up to 30 minutes of continuous exercise that makes you sweat. As usual, you should always check with your doctor before beginning any exercise program.

3. Hormones. When it comes to functional endocrinology, one of my mentors is Dr. Janet Lang, who used to tell attendees during her seminars that “hormones are stronger than diet.” What this means is that if you have a hormonal imbalance, which many people with Hashimoto’s thyroiditis do, then it will be extremely difficult, if not impossible, to lose any significant amount of weight by eating and exercising alone.

Eating a lot of refined foods and skipping meals affects two of the body’s main hormones, cortisol and insulin. And when someone continues these habits for many years, this will put pressure on the adrenal glands and can eventually lead to insulin resistance. And until this is corrected, you can eat a perfect diet and exercise daily and it will be difficult to lose weight.

Many people with Hashimoto’s thyroiditis and other types of hypothyroidism also have an imbalance in the ratio between the hormones estrogen and progesterone, which can also cause weight gain and therefore make it difficult to lose weight. This is yet another reason why I recommend that people with these conditions consult with a competent natural endocrinologist, as they will be able to detect a hormonal imbalance and, if determined that you have one, will help you correct it.

So these are the main factors to consider when trying to lose weight with any hypothyroid condition, including Hashimoto’s thyroiditis. Although most people focus on one or both of the first two factors I mentioned, very few are aware of the impact that a hormonal imbalance can have on weight loss. But if you want to lose weight and keep it off, then you really need to consider these three factors. Eating right, exercising regularly, and correcting any hormonal imbalances will not only help you lose the unwanted weight, but it will also help you keep it off forever.

Health Fitness

How do I gain weight?

While not as common a goal as losing weight, there are a significant number of people who have weight gain as their goal. The reasons are as varied as people, but can include a desire to gain weight for a sport, a desire to gain a few pounds after rehabbing from an injury, or you are simply underweight and having trouble getting on the scale or have been told by your doctor to gain weight.

Before you go on your weight gain journey, I’d give myself up if I didn’t encourage you to visit your Dr. for a checkup first. You may not even be underweight. While I’m not a fan of BMI, underweight is defined as having a BMI less than 18.5. (The media plays a big role in how we view our bodies, and you may be just fine in the skin you’re in.) However, there may be medical reasons why you find it difficult to gain weight, and your doctor will be a good place to start. OK, everything approved by your doctor? Then let’s find ways to help you pack on some pounds.

Gaining weight will generally follow the same formula as losing weight, but in reverse. If the calories in have to be lower than calories burned to lose weight, then it stands to reason that the opposite will have the opposite effect, and it does! So the universal scientific formula for weight gain is that calories should be greater than than calories burned.

It seems simple and all you have to do is increase your daily McBurgers allowance, right? Well, not so fast. You want to do this well and in a healthy way, and slowly. So without further ado, here are some tips for your bag of tricks.


1. Determine how many calories you are consuming now and how many calories you need based on your daily activity. You can use a good online tool for this. Whatever the number is, it represents the number of calories you just need to maintain the weight you’re at (I know, I ended my sentence with a preposition: I’m crazy like that) Now that you know what the number is, you need increase your daily caloric intake by, oh, let’s start with an increase of 500 calories per day. When you gain or lose weight, or change your activity level, or have changes in health, your calorie needs change, so always stay up to date with what your calorie goal is. Food journals are a great tool, especially in the beginning.

2. Try to eat more often-YES! If you eat 3 meals a day, try adding a couple of healthy snacks throughout the day.

3. When you eat your regular meals, increase your portion size. If snack #1 was going to be a yogurt (I know… yuck!), then have 2 yogurts instead. At dinner, have a second serving of vegetables. The goal is to try to increase your portion sizes with each meal.

4. Focus on the good foods. Whole wheat breads are dense and you can cut thick slices and top them with your favorite topping like peanut butter, honey, hummus…mmmm. When picking vegetables, choose those with less water content. Things like cucumbers have a lot of water, so they will make you look fuller while eating them, but you eat fewer calories… you don’t want that… you want potatoes, carrots, corn, etc. The same goes for fruit… go for the densest ones like a banana over an orange (dried fruit is good!)

5. Fats are where they are (my mom said I was always good at rhyming words) Fats are so good because they contain 9 calories per gram, while carbs and protein only have 4 of the losers. TARGET…choose healthy fat. Nuts, seeds, peanut butter, avocados, hummus, oils… all good! And the good thing is that you can add some of these to everything you eat. Cook eggs? Cook them in oil… Toast? Spread some hummus… Got a salad or cereal? Sprinkle on some nuts or seeds and add a little more oil to your salad. You can add healthy fats every time you sit down to eat. Mix some dried fruit into a salad or granola. Top your potatoes with oil or cheese or go crazy and throw some chili on top.

6. Tired of eating? Drink your calories. There are plenty of good healthy meal replacement drinks out there, but why not make your own shake? Make it with milk, fruit, honey… whatever… then sprinkle some seeds. You can also try replacing some of your water intake with juice or the occasional sports drink.

7. Remember, slow gain is best. Gaining your weight too fast only increases the chances that the weight you gain will come from fat mass and not lean body mass. A gain of about half a pound to a pound per week should be your goal.


1. Gain some muscle. You want to make sure that you are adding some lean muscle and that all of your weight gain is not due to fat alone. If you incorporate a resistance routine three times a week (such as bodyweight exercises or weight lifting) then you can gain some lean muscle mass and even better… the increased workload may even increase your appetite… WIN! If you want to gain muscle mass, also add some extra protein to your meals. Protein intake that is too low can cause you to lose body mass, so keep your intake at a healthy level. Beans, peanuts, chicken, tuna… all good!

2. Avoid extra “cardio” type workouts like jogging and just focus on resistance exercise.

3. After exercising, have a light snack that includes protein, such as an egg on toast, whole-grain crackers with cheese, or just a glass of chocolate milk. Protein will be a building block to help repair and build muscle after exercise.

4. Incorporate a stretching routine into your day. Granted, this in and of itself won’t help you gain weight, but with added resistance training, stretching will help keep your body pain-free and keep your body moving properly.


**Tell your friends and family what your goals are so they can get involved and help support you in your goals. Join an online group with other like-minded people so you always have someone to talk to and brainstorm. Don’t discount this – having the right support is key to anything in life.

Health Fitness

Can massage chairs help with weight loss?

This question seems like a dream if the answer is yes. Wouldn’t it be great to just sit in your massage chair and lose weight? However, life is never that simple. Massage chairs can help in the weight loss process. The true path to weight loss includes eating right and exercising consistently. Massage chairs can aid in weight loss by helping you shed some of the stubborn pounds or by guiding you on a path to better health.

To live healthy, you need a healthy and relaxed connection of body, mind, and spirit. Massage is routinely used to help induce relaxation of the mind and body. Provide time for you to focus on yourself. Receiving frequent treatments is important to maintain a healthy mind-body connection.

When we embark on a weight loss program, we usually start by eating better and exercising regularly. We started to see improvements with the weight loss and the start of the exercise program. However, then we seem to plateau as the body stabilizes and it becomes more difficult to lose extra weight.

Most of the early weight loss is simply water loss. Our bodies are made up primarily of water. As we change our diet and start exercising more, we start to lose more water weight. Receiving massages during this period helps to release this excess water in our body.

Another important benefit is the movement of lymph and other fluids in your body. Lymph removes and cleans toxic material from cells. Getting regular massage treatments helps move this fluid out of your body. Regular flushing of toxins is important to keep your body in top health.

Massage therapy is known to help increase muscle tone. This helps build muscle and aids in your ability to control or lose weight. If your muscles are strong, your muscles will burn more calories. This allows you to perform a variety of activities to maintain health.

There is some research to suggest that massage therapy may contribute to fat loss. It is believed that the penetration of the massage into the soft tissues bursts the fat capsule. When the fat capsule is burst, it can be more easily absorbed and removed from your body.

Increasing the level of your metabolism is important for losing weight. A higher metabolism helps your body to more easily carry out its normal processes. Receiving regular treatments in a massage chair helps increase the flow of blood and fluids in your body. Blood flow in particular is vital to improving your metabolism.

Regular treatments are believed to influence fluid excretion for tissue repair. These treatments stretch the muscles and connective tissue helping to break down scar tissue more quickly. This can speed recovery from normal training and injuries.

When you start to exercise regularly, you may feel soreness and stiffness in your muscles. This can occur from a buildup of lactic acid. Regular therapy provides a means to help reduce lactic acid buildup which leads to reduced pain.

There are many benefits to receiving frequent massage chair treatments. This type of treatment should be seen as a stable and healthy life. Massage therapy is an important element in your total health program. It is important to take time to relax and focus on yourself. Massage chairs can help you with your weight loss goals and a healthier life.

Health Fitness

Fitness Habits and Weight Loss

These days, almost everyone you meet is looking to lose a few pounds. In fact, obesity is the number one health problem facing the developed world today. Sportswear and weight loss go hand in hand to solve this problem.

Some may think that the answer is quite simple. The basic theory is that to lose weight a person must eat fewer calories than they burn during the same 24-hour period. However, cutting calories that happens too quickly will cause the body to think it’s starving and therefore start storing fat so the body can use it later as a food source.

That means that to be successful at cutting calories, you’ll need to do it slowly while increasing your fitness level. Physical activity is an important part of the weight loss formula.

There are simple things a person can do to increase their fitness level. Too often it is assumed that a gym membership is a requirement and while that might be a good thing, for some people not being able to afford a gym membership is not a valid excuse for not getting in shape.

Walking is not only cheap, it is the best activity to burn calories and keep your heart healthy, which is also very important. When a person is extremely out of shape, check with your doctor first and once the go-ahead is given, start slowly, for example, walk around the block.

Increase walking speed or walking duration as fitness improves, and then add some hills. If jogging is preferred, it can also be incorporated into the workout.

Another option is to buy fitness equipment for the home. This equipment may include rowing machines, treadmills, stationary bikes, and ski machines.

A treadmill takes up space, but overall it’s a great option, but they’re not cheap. Steer clear of bells and whistles and finding an affordable treadmill won’t be a problem.

Stationary bikes have been around for a long time and are also a good option. They take up very little space, are low-impact, and are a great place to start getting into shape.

Rowing machines will provide total body work and have minimal impact on the joints, which is beneficial for anyone with joint problems. However, it can take a bit of practice to get used to.

Ski machines are also a good option for a full body workout, however they take up quite a bit of space. If space isn’t an issue, they’re a great option, but start slow as injury can occur.

Now that exercise equipment options have been covered, nutrition now needs to be addressed. Start by doing a calorie calculation to determine your current caloric intake, and then reduce this by 250 to 500 calories per day. Do not reduce calorie intake by more than 500 calories or the body will go into starvation mode. To lose weight, a man should consume on average no more than 2,000 calories and a woman on average no more than 1,500 calories. Of course, if your daily activity level is really high, your calorie intake will need to increase as well.

Sportswear and weight loss go hand in hand because you can’t have one without the other. Combining reduced calories with increased physical activity is the beginning of successful weight loss.

Health Fitness

Eat steak to get perfect abs!

Eating steak will help you get perfect abs. Fun? Yeah! Real? Yeah!

Here’s how eating steak and other ‘forbidden’ foods will help you get a 6-pack marked down. Getting ripped abs is never easy, but it can be easier.

low carb jobs

Okay, why eat steak? It’s tasty, filling, and eating low-carb will speed up fat loss.

A low carb diet doesn’t work for everyone. But if your metabolism is in bad shape, it can be very helpful to bring it back to a normal level.

The reason why low carb diets will help you get six pack abs faster is because they minimize the release of the hormone insulin in your body. Insulin is released primarily in response to carbohydrates in the diet, and (if you’re eating too much) insulin can actually store fat, since one of its main purposes is to stimulate tissue growth.

By eating fewer carbs, you manipulate your body’s hormones so that it turns to fat (either from your diet or from your body fat) primarily for fuel, rather than dietary carbs. This helps many people lose weight, especially the really obese.

Also, I love to eat meat! A steak is a great source of protein to satisfy your appetite, which also helps you build muscle.

Choose a diet you like

Now, no matter what diet you choose, you must eat less to lose weight. Is that how it works.

However, as long as you eat less, you don’t need any special method of timing meals. There are no six small meals a day, no magic, no time to eat is absolutely essential.

Calorie count. As long as you remember that no matter what diet or eating regimen you choose, you will lose weight. So pick one you like!

I usually eat a lot of vegetables and protein when I’m on a diet to lose weight. Protein satisfies my hunger, and vegetables fill me up because I can eat a lot. I eat two or three large orthodox meals and I lose weight very well.

It is not a particularly low carbohydrate diet, but the carbohydrates I am eating are healthy, vegetables, with many vitamins and few calories. And the steak tastes good, especially with a little butter on top!

If eating a sugary diet works for you, go for it. But I really enjoy a good steak, and eating so that I can eat steak every day and still lose weight is a lot of fun.

Besides diet, here’s what you need to do to get 6 abs…

Really, diet is the most essential part of getting a ripped 6 pack. Even if your muscles are big, if you have too much fat, you won’t look ‘missing’.

Weight training helps a lot. It maintains your muscle mass when you diet to lose weight, and it will help you gain muscle mass later. And it also burns calories, which helps speed up fat loss.

Running (or dancing, rock climbing, or martial arts) also helps. These activities burn calories and get you out of the house and having fun.

But if you don’t control your diet, you won’t get perfect abs. Not possible with too much body fat. I know, I’ve tried every stupid, ineffective hack out there, so you don’t have to.

What to do now? Begin!

Don’t just sit there. Begin!

If you need more tips and guidance on getting 6 pack abs, click on the links below. I have outlined exactly what I do to stay marked and stay that way.

Health Fitness

Memory loss in older adults

In recent times so much emphasis has been placed on staying healthy that it seems to be a highly sought after topic. Who doesn’t want to stay active and healthy? But when it comes to older adults, it might as well be the need of the hour rather than wishful thinking. Staying active ensures not only a healthy body but also a healthy brain.

Exercise is known to be a good antidote to depression. It releases chemicals in the brain called endorphins, which improves mood. Studies have shown that exercise can make you happy, increase stamina, and boost self-esteem.

In the elderly, memory loss is associated with shrinking of a part of the brain, known as the hippocampus. The hippocampus is the part of the brain that helps form memories. Recent studies show that regular aerobic exercise may be helpful in slowing or even reversing age-related memory loss in older adults. This happens as a result of an increase in the size of the hippocampus as a result of exercise.

The researchers found that one year of moderate aerobic exercise, such as walking, increased hippocampal volume by nearly 2%, resulting in an effective reversal of age-related hippocampal shrinkage within one to two years.

Experts believe that hippocampal shrinkage is inevitable in old age, but believe that the brain is modifiable even at this stage. They are sure that even a year of moderate exercise can increase the hippocampal six.

exercise and the brain

In the study, published in the Proceedings of the National Academy of Sciences, researchers randomly assigned 120 adults ages 55 to 80 into one of two groups. One group followed an aerobic exercise program consisting of walking around a track for 40 minutes a day, three days a week; the other group was assigned limited exercise restricted to stretching and toning exercises.

One year later, brain scans performed at the start of the study and those performed after one year showed that the right and left sides of the hippocampus increased by 2.12% and 1.97%, respectively, in the aerobic exercise group. . However, when studying the brain scans it was found that the right and left sides of the hippocampus decreased in volume in the other group by 1.40% and 1.43%, respectively.

Some other tests of spatial memory function also showed marked improvements in the aerobic exercise group associated with this increase in hippocampal volume. The researchers also found increases in several markers related to brain health, such as brain-derived neurotrophic factor (BDNF), which resulted in a corresponding increase with increase in hippocampal volume.

The results of this case study are particularly interesting in that they suggest that even a small amount of exercise by older adults can lead to substantial improvements in memory and brain health. Such improvements may have important implications for the health of older people and the ever-expanding older population worldwide.”

Health Fitness

The dark side of cardio

Does cardio have a dark side? But everyone says that cardio is the best exercise method to lose weight. So what’s the deal?

I recently received a letter from a woman who discovered that there is a hidden, darker side to good cardio.



I saw the orthopedist today and he noted several things that could be causing my hip pain (which has gotten better with light exercise). It seems that one of my legs is longer than the other. And when I increased my cardio times (to try to get more results), the difference started to ‘come out’ and resulted in my hip pain…


She learned her lesson the hard way.

When someone with a small injury or biomechanical defect, doing the same activity over and over again (like the thousands of repetitions you’ll do in a cardio workout), will hurt you every time.

Why are you runners always in the physio’s office? Or why do people always get hurt when they go from being sedentary to trying to do cardio 3 times a week?

Do you think I’m full of it? Well, I’m not the only one with this opinion. We only need to resort to the words of Alwyn Cosgrove for an even better explanation…

CB: Alwyn, where do you start working with an overweight person?


With a complete lifestyle and structural evaluation. Typically, the overweight person has so little structural integrity that my first approach is a resistance training program to address their weaknesses and imbalances. By manipulating rest periods, I can always get a cardio workout without the overuse injuries that often occur in the untrained.

Research (Jones et al., Sports Med. 18(3): 202-214, 1994) has shown that the intensity required by the average sedentary person trying to improve their cardiovascular system is likely to create excessive structural overload; in fact, in this study there was a 50-90% injury rate in the first six weeks of training.

It is interesting that the typical program for an overweight person is usually thousands of repetitions (ie aerobics) which will cause more problems.

A superior system would be to focus on the muscular system and control the duration of the sets and the rest periods to create the same metabolic and cardiovascular demand.


Yes, cardio is like a good old water torture…because pressure, when applied over time, will always bring you down. Even this woman’s doctor said intervals were best for her conditioning.

So, prime your muscles with strength training (bodyweight exercises performed on the floor) and low-volume interval training (performed at a slightly harder-than-normal cardio pace), rather than jumping into a routine. of intense aerobics to lose fat. If you have good nutrition, you will lose as much or more fat with this approach than you will with hours of cardio. Nutrition is more important for beginners than exercise.

Train smart and safely!

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