Nudge your metabolism

I will now issue a secret - there are foods that are able to activate your metabolism to the extent that while eating - burn calories. Yes, this is not science fiction or just another rumor, but the truth.


Some culinary creations literally lit a fire in your digestive system - only without panic! This fire is good because it burns calories that make your clothes to shrink.

Whole foods cause your body to burn twice as many calories as they degrade, especially those rich in fiber - oatmeal and brown rice. Add oatmeal to your milk yogurt for dessert, if you do not love them as a separate breakfast - and add a spoonful of honey instead of sugar, you can put different fruits. Many people do not like brown rice, because it's hard, but instead of giving up its beneficial properties, it can mix with other types of rice.

While you eat lean meat, your body burns about 30% of calories during digestion. Pure protein have the highest thermogenic effect (body spends energy digesting food) - chicken breast, turkey breast, wild game, lean red meat, fish, shellfish, egg whites.

If you eat a steak than chicken white meat, which contains about 300 calories, then your body will consume 90 calories to make it bold.

Low-fat dairy products are suitable for building and maintaining good muscle mass, further helping the metabolism to cope with the processing of nutrients. Calcium and vitamin D did participate in many important processes in the body.

Green tea is the enemy of overweight. A study published in American Journal of Clinical Nutrition, shows that consumption of 4 cups a day reduced weight more than 3 pounds in 8 weeks. Useful substance in plant metabolism speeds up briefly after consumption. If you want yourself slim without undue effort, including green tea in your diet.

Eat lentils, experts advise. One cup of this legume provides the body 35% of the daily ration of iron, which is good news for people who suffer from a shortage of this important matter.

When the body suffers from lack of iron metabolism slows down because there is no necessary resources to operate effectively.

And last but not least - hot peppers. Kapsatsinat - the substance that gives peppers for heat, so heat inside your body that calories are starting to melt. You can eat them fresh, dried, cooked powder .... Add to hot food as your stomach allows you to burn extra fat. Pungent but not recommended for people with sensitive stomach problems like ulcers, etc..

Otherwise we are left but to wish you a good appetite and successfully burning calories!

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Being overweight is associated with acne in girls

Complete girls are twice as prone to acne than their peers with normal weight, reported a major Norwegian study did not detect the same relationship in boys.

Around 3600 young people from the capital of Norway Oslo, aged between 18 and 19 years have provided information about their pimples, weight, diet and other health factors.

Only 10% of girls and 15% of boys fell into the category of overweight or obese based on their body mass index.

From teenage girls between overweight and obesity 19 of 100 reported suffering from moderate or severe acne, compared with 13 of every 100 women with normal weight. After taking into account other potential risk factors such as diet, smoking and mental stress, the researchers concluded that excessive and obese women are affected twice as often acne.

In contrast to acne reported about 14% of boys regardless of their weight.

The results of the study explains Dr. Nanette Silvarberg, director of skin clinic for children and adolescents. According to him overweight and obesity predispose to insulin resistance and changes in levels of other hormones as well as higher blood pressure. It is these factors can contribute to the emergence and development of acne.

Ultimately, the team conducted the study concluded that between 10 and 20 percent of adolescents suffer from moderate or severe acne. Many other studies have documented the enormous impact of this condition on emotional and social life of teenagers victims.

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How to reduce abdominal fat in food?

There are various exercises that help to reduce abdominal fat. Adding physical activity to the consumption of certain foods, the effect of training will be more satisfactory.


For this purpose it is advisable from the menu to eliminate sugar and processed carbohydrates, while include foods that help burn fat.

1. Oatmeal


Compliance with the diet and the desire to lose weight does not mean you should not miss breakfast, lunch or dinner. Never to be missed meals, especially of the day, nutritionists advise. Eating a healthy breakfast in the morning activates metabolism, regulate blood sugar levels and gives us energy.


Fiber rich breakfast such as oatmeal is a great option for a healthy start to the day.


Oatmeal is very full grain rich in protein, fat, carbohydrates, fiber, vitamins and mineral salts. They are useful because they regulate metabolism, increase the vitality of the body, strengthen the immune system successfully. Are easily absorbed by human body and are suitable for any age because of its high content of dietary fiber - fiber. This makes them an important part of a healthy diet.


Oat foods contain large amounts of dietary fiber that satiety and reduces appetite. Besides helping to comply with the diet, these foods improves the condition for constipation, hemorrhoids and other colon problems.

2. Blueberries


Research shows that diets rich in blueberries may help reduce abdominal fat.


Poly phenols contained in the forest fruit are useful for reducing the number of fat cells in the body to 73% in large doses and 27% for smaller ones.


Experts say blueberries not only conducive to "melt" the fat cells in the body, but also prevents the formation of new ones.


3. almonds


Almonds are a good source of monounsaturated fat, and they are considered an ingredient that helps to burn belly fat.


Nuts also contain vitamin E, vegetable protein and fiber. Almonds also have another useful role - the reduction of cholesterol, a study of Tafs University in Boston.

4. salmon


To reduce belly fat, it is imperative to reduce the consumption of fried, greasy, high in calories foods.


"Weak" proteins such as fish, tofu or turkey, are useful in that it gives us energy and grinding helps burn more calories.


Experts recommend eating salmon and tuna. They are high in omega-3 fatty acids have anti-inflammatory properties and are useful for regulating hormones.

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Dangerous diets

Specialists in nutrition concluded that following diets are anything but not reasonable! Therefore recommend - do not follow them!

Raw food diet - it requires that all foods can be eaten raw or otherwise - in their natural form. Those who diet, reject heat treatment, because it leads to the loss of body enzymes. Many nutritionists confirm the belief that treatment will be minimal, but most experts believe that it was preparing food for human consumption makes it more digestible, while destroying many unhealthy components.

Diet soup with cabbage - cabbage soup is extremely popular and fast way of removing a few pounds. While variations are many, they all provide at least a 7-day cycle, which can be considered almost exclusively cabbage soup. Yes, thus the body does not dehydrate, but this and all other gear diets is bad for the body as there is no time balanced diet;

Bretarianska diet - from all unreasonable diets, this is most unreasonable. Those who choose to comply, it appears that we must live only by air. Is not only prohibited any food but water. You can imagine just how much time surviving in this way?

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Diet according to blood group

Although unproven from a scientific perspective, according to blood type diet has gathered many followers. Its principles are clear and precise, and its recommendations are not inconsistent with the health standards of food and yet to many it may seem ridiculous.

The only mandatory requirement in the diet is to match any food you put into your mouth with your blood type - AB, A, B or 0.



The diet was invented by Peter D'Adamo, who is a naturopathic their beliefs. He said blood group directly affects the digestive process and therefore for certain groups of people are good some foods, while others are harmful. He also believes that certain blood group may increase the possibility of developing certain diseases.

The main criticism of the regime are:

• The lack of sufficient scientific evidence (if such ever existed)
• Compliance with the diet can be quite difficult, especially if more than one family member Jan. respected and they have different blood group.
• Blood group diet can not taste any.

What foods can eat

To eat according to the principles of Peter D'Adamo, you should not only eat certain foods, but according to sport your blood type.

Zero blood type is considered the oldest. If you belong to it, then your digestive system (at least according to supporters of the diet) has not changed since ancient times. And as you might have guessed, our ancestors were hunters by nature. Therefore, if you are blood group 0 you will be most useful lean meats, fish and chicken. People who have a zero blood group should limit cereals, beans and bread. Their genes are the most suitable resistive (power) sports workouts in the gym.

If you do your blood type is A, it is best to follow vegetarian diets. The reason for this is that people with this blood type are inherited less than "hostile" genes of our ancestors. In this case, your diet should contain mostly grains, organic vegetables, and soy protein. For the genes of blood group A recommended sports activity that is low or moderate intensity.

Blood group B was characteristic of nomads. According to Peter D'Adamo to their digestive system is more modest. These people can consume dairy products, low fat, but also meat and crops. For them is not recommended consumption of wheat, lentils and corn. If you are in people with blood type B is recommended that physical exercise should be moderate in intensity and time.

People with blood type AB have a much more "sensitive" digestive system. Therefore, they should avoid the consumption of chicken, beef, and pork, but at the expense of their ideal tolerate seafood, dairy products, and agricultural products. For them, it is recommended that sports activities, which have a low load.

How does diet


The author of the diet according to blood group D'Adamo there is no universal diet. In his view there is no way a kind of diet have identical effects on a large group of people because they are unlikely to be of one blood type. Followers of the diet believe that the different blood groups have different lifestyles.
The diet is based on the principle that there are specific proteins in different foods, but they can not be processed the same people with different blood groups.

If a person consumes foods that are not suitable for his blood group, it can significantly slow down its metabolism to constantly complained of swelling, and even develop cancer. To avoid these consequences should follow a proper diet according to your blood type, author of the lock mode.

According to D'Adamo foods are classified into three categories:

• very helpful
• neutral
• which should be avoided

According to followers of the blood group diet foods act as a useful medicine, neutral - such as food, and those to avoid - like poison.

Expert opinion


According to David Groth, who is spokesman for the American Dietetics Association diet according to blood group encourages rational nutrition. It is never stated as to avoid healthy foods like fruits and vegetables. In his view, any diet that is based entirely on blood group is frivolous, since at this stage it is only a theory, unsupported by scientific evidence.
Critics reject the assertion of the D'Adamo, there is a connection between blood type, diet and disease. The reason for this are many surveys, none of which confirms the scientific theory.

Food for thought


Interestingly, this diet, though unproven, has gathered many followers. The reason for this is that many people diet is to understand and follow quite easily.

Before you decide whether you are for or against blood diet should not forget that it is not proven by scientific facts and evidence.

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Unexpected reasons that lead to obesity

Sedentary lifestyle and consumption of food devoid of nutritional benefits are not the only cause of obesity. See what else is behind the uncontrolled weight gain:

• Too much fast food - not only that the body can not process food, adopted too quickly, but in many cases that we eat quickly, and that means we take more food than we actually need. Our brain receives a signal that we be satisfied when we have eaten double or triple portion;
•  Hormonal imbalance - when the hormones in our body literally raging, we can expect that the outcome of this will be a speed gain. A recent study found that people who suffer from zatl or simplification of such a threshold is not given the hormone dopamine, which is responsible for happiness and pleasure respectively;
•  Lack of sleep - when no regular sleep, our body can not process the food we ate during the day. Moreover - lack of sleep provoke unmanageable appetite, which often leads to excess with food;
•  Stress-whether unexpected or not so, but stress is certainly a prerequisite for obesity. Avoid it as possible, because aside from the appearance, it causes damage and health!

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The media help us to lead a healthier life

People who are curious and regularly informed by the media, lead a healthier lifestyle, according to researchers.

The experts from Catholic University in Rome examined the relationship between receipt of information from the media and eating habits, especially concerning the Mediterranean diet, including more than 1,000 adults. Study participants completed a special questionnaire on their habits of using the media.

Found that those who regularly read newspapers and magazines, watch TV and surf the Internet, eating more fruits and vegetables, fish and other healthy foods, which reduces the risk of obesity, heart disease and cancer.

The findings may help to determine the contribution of media to raise awareness of people about health, they say.

The results show that the most curious and using mass media, adhere most to the Mediterranean diet, which is considered to be an effective dietary pattern to reduce the risk of chronic and degenerative diseases of the nervous system.

According to previous studies mass media can have negative effects on health. For example, television viewing is associated with physical inactivity and unhealthy eating, which are major risk factors for obesity and heart disease.

But the new findings suggest that television programs on health issues, for example, have a positive impact on viewers in terms of keeping a healthy lifestyle and diet.

In their next study, researchers will explore online media as a key to information on health issues of young people.

The study is published in the International Journal of Public Health.

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Calories lurking everywhere

If you can not resist those high in calories festive goodies,

at least eat smaller portions.


Ribs
Ribs are very tasty but very greasy. In one portion has 750 calories and 45g fat, not counting the sauce and spices. Furthermore, in 100 g ribs has 450 milligrams of cholesterol - with 100 grams more than the ADI.

"Black" turkey meat with skin
Turkey meat is a diet, but the black portion of turkey meat has 70 calories and 3 times more fat than white meat turkey without skin. And only in skin fat is 44 grams. In black meat has more iron, but the amount of proteins in both the same.

Croissants
They are light and fluffy, but not low calorie, because we prepared with sugar, salt and oil. A croissant with butter contains 310 calories and 18 grams of fat. Croissants are more harmless than `DONUTS Dunkin, but they have almost no nutritional value.

Sweet biscuits
Christmas crackers are delicious, but are made from white flour, butter and eggs. In one sweet has 200 calories and 14 grams of sugar. You can put them olekotite as they only protein, less oil and whole wheat flour.

Mashed potatoes
Mashed potatoes are cooked very useful, but add the salt, butter and milk increases the calories, fat and cholesterol. One serving of mashed potato contains 237 calories and 9 grams of fat. Prepare sauce with low fat milk and less butter and salt.

Mulled Wine
Red wine is good for your heart, it has no fat, and one glass of wine has fewer calories than a cappuccino. In 1 cup of mulled wine calories but can reach over 350, mainly because of sugar. When I cook, reduce sugar and put more cinnamon, cloves and oranges.

Starter with the balls of cheese
These balls are traditionally made from crushed cream cheese, grated cheese, butter and spices. A ball can contain over 500 calories. They may take half the cholesterol level and almost daily dose of fat.

Panetone
Like the cake, this Italian cake is made with lots of butter and sugar. In one slice panetone at least 300 calories, one-third of them from fat and 100 milligrams of cholesterol - half the permissible daily dose.

Crackers with cheese
They look so innocent, but only one of them take one third of the daily rate of saturated fat. Better Snack pretzel, popcorn or even less chips.

Stuffed Potatoes
Baked potatoes are rich in vitamin C and fiber, but fill them with cheese, cream butter and defeat their health benefits. In a medium jacket potato has 316 calories and more than 8 grams of saturated fat - almost half of the maximum daily intake of these fats. Light meal with low-fat dairy products and low-calorie vegetables such as onions and spinach.

Enriched garnish of spinach / vegetable
If spinach add cream, butter and cheese will take over 75% of daily intake of saturated fat. Light meal with low fat milk and cheese instead of cream.

Fruit cake
Do not be swayed by imeto.Vapreki that this cake has fruit, it contains much oil and sugar. In one piece has 410 calories and 13 g fat. Better eat a piece of pumpkin, which contains beta-carotene and 250 calories.

Cake
Cakes are usually prepared with walnuts, sugar and butter are high in calories. With a piece of cake will take more than 500 calories, 37 grams fat and 26 grams of sugar. Try another lighter dessert, such as apple pie.

Cheesecake
One slice of this dessert contains 707 calories and 29 grams of fat. Acceptable daily intake for women is 2,000 calories and 65 grams of fat

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How to lose weight - some useful truths

Turning to arrangements aimed at reducing weight, you must be aware that the result may not occur quickly. Alone we are convinced that diets that lead to rapid weight loss with yo-yo effect, ie for a much shorter time than we are from the treatment leads to return of baseline weight, even with the extra weight. Abundantly clear is that such regimes are not healthy and if you do not affect health at the moment, in the long run lead to serious consequences and distortions in the metabolism in the body.

Although supply and pharmaceutical products promising weight reduction, the truth is that there is only one way to achieve lasting and effective weight loss - to consume quality food that provides necessary nutrients to individual energy needs of the organism.

First step. Limited, not only for a certain period, but did consumption of products that carry excess calories. This group liquid foods that we often forget to calculate - coffee specialties, smoothies, milk drinks, alcohol. The refusal of calorie-rich fluids leads to easier and faster deprivation of a few pounds.

Move more. Not necessarily required to attend gym or run the stadium every day. Try to move more in everyday life: walking, instead of taking the vehicle for two stops, Ride with the kids, take the time to walk, even cleaning at home is a way to keep in shape as long as it is organized and efficient .

The trick is that the food we need to accept it in small portions throughout the day. This stabilizes the amount of blood sugar, which controls appetite, constant level. In a balanced menu in the ratio: 40 vegetables, 30 cereal and 30 protein energy charge is maintained for a longer period for the body. Skipping meals, especially breakfast, does not help weight loss. In fact, those who do not eat during the day or skip meals, overeat at night.

Without water not working! Often you tend to confuse thirst with hunger. Acceptance of sufficient water to ensure no exam hunger when the body does not really need food. More importantly, water participates in all processes in the body and helps absorption of nutrients.

Depression - extra calories. Studies show that when we are bored or sad and worried reach for food. For this purpose, must find the reason for the negative emotional state and sought to solve the problem. In the event that frequent feeding is due to lack of exercise and a surplus of free time, finding a hobby or participation in group activities are a variant of decision.

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How to avoid overeating

1) Eat more energy food, rich in vitamins, trace elements (fruit, vegetables, salads, nuts, nuts, sunflower seeds, honey).

2) Begin feeding raw product, such as salad. As a result, digestion and absorption will be faster and better, and saturation will occur in less quantity.

3) Eat slowly, without hurry, chew your food thoroughly. This will satiation with 1.5-2 times less amount of food.

4) Put in your mouth small meals, it will provide its more complete wetting with saliva, good conditions for better chewing and improved its dissolution by enzymes in the saliva.

5) Get the table when you are still experiencing less hunger. Should remember that saturation through the blood sample begins 30 minutes after you start eating.

6) Find your work interesting and enjoyable round of good friends. So emotional sphere will become filled and food will only remember when you are eating and not looking at the clock.

7) Focus on proper daily diet, eat regularly and not miss meals to prevent the emergence of a strong sense of hunger, which can cause subsequent overeating.

8) Try not to lengthen the periods between meals and plan what to eat next time and where, if necessary, carry food with you for the next meal.

9) When you feel hunger, it is desirable to separate the intake of food in two stages with an interval between them not less than 30 minutes following this break after the first portion of the food, you can identify the real need of food after eating.

10) Learn the basic principles of healthy eating, including the compatibility of products.

11) Eat in a pleasant atmosphere with good mood, not when you're under stress, otherwise the food will become a way to divert from adverse mental condition.

12) Eat without distractions to think about other things. In this meditation is even viable as positive, healing effect of the use of foodstuffs.

13) Use in a monotonous diet of one meal. For example, in their one-off ration switch or a dish, or products that combine well and complement each other: protein or starchy foods with vegetables. Such saturation occurs with eating less food and it is absorbed much more efficiently.

14) Do not use water or other liquids during or immediately after food. As an exception to be allowed to drink a little hot water if there is a feeling that food is stuck in your stomach.

15) Unplug or maximum limit products containing sugar, limit the use of potatoes, wheat, corn and preparations of flour (bread, muffins, pastries), as well as semolina, buckwheat, bulgur, oatmeal, because of their nuisance the level of sugar in the blood and the feelings of hunger after them.

16) Make clear the gut and liver. As a result, will improve the absorption of food and reduce the need for it by 20%.

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Food supplements that promote weight loss

Losing weight, if desired, and preferably substantially improves emotional and physical health, but it is a slow process. That's why some of those who wish to reduce their weight to resort to supplements to help him. These tablets are generally influence appetite, absorption of certain nutrients or accelerate metabolism.


Experts do not recommend most of those on the market for weight loss supplements, because their usefulness is uncertain, except that they are not tested for side effects and damage that can cause health. For example, such a supplement ephedra, which leads to heart attack and stroke.


But there are supplements that can actually help with weight loss and are safe for health. We present six of them:

• calcium
• fiber
• conjugated linoleic acid (CLA),
• green tea extract,
• substitutes for food
• orlistat.

Tip of the specialists is before you take a supplement to the advice of a doctor so that there is no harm in the individual case. Supplementation does not preclude the need to introduce a well planned schedule of eating and regular exercise are the main methods for reducing weight.


Calcium

We know that calcium is needed for strong bones, but also this mineral helps reduce fat while maintaining muscle.


Research results are conflicting, some found a link between use of calcium and weight loss, others - not.


Study of the American Association dietika shows that a better effect in diets aimed at weight reduction, including a low-fat products than taking calcium tablets. For this purpose it is necessary to eat three servings of yogurt or milk products a day.

Only another study in which women undergoing weight loss by taking 1 g of calcium daily, it appears that reduce more fat than women, placebo-makers.

Although in this study no difference was observed in reduced weight, the researchers suggest, however, favors the process of calcium loss.

According to another hypothesis, the scientists low fat products are more effects, probably because of the presence of other specific protein, magnesium and minerals in combination with calcium also have the desired effect.


Conjugated linoleic acid (CLA)

No matter how odd some types of fats help weight loss = This group includes conjugated linoleic acid, a fatty acid is a natural ingredient naturally found in dairy products and red meat.
From the results of clinical studies found that CLA helps reduce body fat and muscle formation. The additive effect was observed in a group of overweight people, they take 3.2 g of acid every day for six months. At the end of the period, it appears that they have lost more.

Conjugated linoleic acid, however there are some side effects - irritates the stomach, causing diarrhea and vomiting.

Fibers

If you wish to lose weight is appropriate to eat more fiber, which create a sense of satiety. This reduces the amount of food absorbed.


Recent study demonstrated that overweight and obese who take fiber supplementation daily feel less hungry after eating than makers placebo. This is sufficient fiber to be used in dietary regimes in order to reduce weight.


According to nutritionists foods that are processed for longer suppress appetite in the stomach for a longer period. Suitable bran cereals (wheat, oat), but expert advice, they are taken in moderation, not to gut load.


If you decide to take fiber, they must be added to the dietary regimen gradually. Acceptance of sufficient fluids is mandatory conditions against constipation by eating bran.


National Academy of Sciences, Institute of Medicine recommend that men in the U.S. before the age of 50 to take in 38 grams of fiber per day, while those over 50 years in 30 women on the recommended quantity is respectively 25 and '21

Half the recommended amount is usually supplied with the diet.


Green tea extract


It is known that green tea contains antioxidants. Substances contained in the leaves in addition help the weight loss process.
Although no data are available from studies of people who can demonstrate the effectiveness of the extract for weight loss experts believe that regular consumption accelerates its weakening by regulating energy processes in the body. Substances that help in weight loss green tea are katekini, caffeine and teanin.
Not all studies have obtained results which confirm the effect of green tea, but a recent show that his daily intake helps women and obese men to lose weight and their body mass index.
Green tea extract useful for their property to reduce the danger of white fat in the body is disposing of the abdominal wall, the presence of which is associated with increased risk of heart attack. Moreover, the extract has a positive effect on high blood pressure and bad cholesterol.


Proteins


Experts are unanimous - Proteins are nutrients with which to falter, but act if their intake is controlled. This means that proteins that absorb at breakfast and lunch should be measured. It is necessary to include enough fresh fruit. Total intake of food should amount to 500 calories.
The success of this diet is guaranteed, but is achieved slowly and gradually. The benefit is that it teaches people to enjoy their food, carefully selected products.


Orlistat


Orlistatat actually a drug rather than additive, but pharmaceutical products containing it are available in pharmacies without a prescription.
This product blocks 25% of ingested fat before being absorbed by the body. The drug is as effective as dietary or sports, but there are unpleasant side effects, which requires consideration of the product as directed. Although he accepts the consumption of fatty foods should be reduced to minimize the potential risk of side effects such as flatulence and anal leakage.



*
When choosing supplements to help weight loss process necessarily tell about product quality, contraindications, side effects, harmful substances. Quality product has been tested in clinical studies so chetazi information should be mentioned in the leaflet. If necessary, use other sources of information. Products containing high doses of caffeine affect the heart, and accelerate its rate increase blood pressure and therefore should be avoided by people prone to them.

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Weakening of the abdomen with chocolate and olives!

It turns out that the combination of two products - chocolate and olives - makes weight loss easier Ham, both delicious!

Almost no woman and a man of this world who does not want to lose 2-3, and that the more weight that prevent, to reach perfection. Diet, exercise, fasting, then obesity is worse than last time and so the vicious circle closes.
So I suggest you an innovative diet which is created, say its authors, it is for people who have experienced anything but have not achieved the desired effect on your body. It's about that diet, highlights of which are placed on the chocolate and olives.
Chocolate and olive, say experts in the field of nutrition are two products that provoke the most rapidly weakening in the abdomen and waist, provoking the burning of accumulated there monounsaturated fats.
Diet itself with chocolate and olives takes place in two stages - the first is to improve the performance of the gastrointestinal tract and in the second there is very slimming.
The first lasts 4 days, during which should be taken no more than 1200 calories. The second stage has a duration of 28 days, food per day should not exceed 1600 calories. Required are chocolate and olives, and a special cocktail made from water with ginger, which added to the cucumber, lemon juice and mint leaves.

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Cardio equipment - most suitable for home gym

Fitness is one of the most popular sports in the world. One of the reasons millions of people to maintain and thus fit is probably no age or gender restrictions.

Anyone who wants can be incorporated into the fitness Guard. Rooms as you want. However, some people prefer to train at home. Stores offering fitness equipment are many and choice - more than enough to equip its own training room at home. Come on, of course, have enough space. Otherwise you are forced to stop one of the devices. But who exactly is he? And yet must be as comprehensive.

To find this diversity, we met with Dimitar Dimitrov, fitness instructor at Metropolitan Club. Treadmills, cross trainers, exercise bikes and steppers, or so-called cardio equipment, are preferred by customers wishing to train at home. Most tracks are expensive and the cheapest - steppers. Do exercise bikes are cheaper than cross trainers.

For overweight people is not recommended treadmill as loaded joints. They should be oriented towards stationary bike. Each of these devices is suitable for both women and men. "Both sexes do the same exercise, the difference is only in severity," said Demetrius.

Weights of 1 to 3 pounds, and jumping rope are part of the fitness attributes of women. The weights are sufficient to build a sleek muscles without making them look good challenge to the ladies. With dumbbells can do many exercises for chest, shoulders, biceps, triceps. Side slopes for problem areas, or as we call gut. Squats are absolutely plenty for tightening the leg muscles. Crunches can be done and the floor.

It is optional and not a fully equipped gym to keep a good line. "Many people buy gladiators and most of them returned to me looking to market their devices," says our interlocutor. So. gladiators are uncomfortable to workout and take an enormous place. Home to half strength is sufficient and bench. It allows to train a large number of muscle groups. Make a lever that can be used for other exercises - for biceps, triceps or squats for leg muscles. Obtain and two small levers to 40 cm on which to assemble drives for even further weight exercises.

When choosing appliances for your home, they need not be professional because they are designed for rooms where their operation is much more than at home. It is normal and their price is much higher. Find your way to the semi. If you do opt for a professional, then you know that actually invest in something that you can use you and your family life. A good exercise bike is in the range of 500-600, as may extend up to 1500 levs. If it were more extras, but cheaper will do perfect work, they do not turn it into a hanger. The proposed combined devices are low quality and durability.

Furthermore, foreign brands on the market already has a home. "Their quality is competitive and the price - at times less than Western. That's why I do not see why they should be ignored, "continued the instructor. It is important to pay attention to weight, which provided equipment - 100, 120, 150 kg.

Each of the devices can be used alone without an instructor. However, before you start exercising, you should seek professional advice. So you will not wander and wonder whether what you are doing is correct and effective. Good instructors make you program as a line, which do the exercises. Train is certain muscle groups, combining some other exercises, etc. To avoid injuries, never forget to warm up before training. Good exercise for this purpose are those who do in school PE. Using light weights with more repetition is warm for the real part of the workout. Enough, ten minutes to prepare your muscles. Overestimating its capabilities also often leads to injuries.

"The hall of people received injuries and low weight due to frivolous. When doing an exercise, you need to concentrate, "says Dimitar Dimitrov. Improper posture during the execution of a particular exercise can injure the body. The presence of pain is an indicator that should not be overlooked. Normally the body is experiencing some discomfort and stress during exercise, but in no case pain.

source: http://jenskozdrave.bg

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Advice on a diet

1. The following figures on the scale and mirror. But do not despair very quickly, I recommend starting this observation at the earliest one week after beginning the diet.

2. Eat 2 or 3 times a day (as you are used), but only after they experience true hunger.

3. Eat slowly, without hurry, and chew each bite (even the soup) 30-40 times.

4. Administer, simple food.

5. Preferably raw, boiled or roasted, but by no means fried! Remember that cooking and baking, reduce the number of calories in a product and frying them increases. It is also harmful to the stomach.

6. Used more as a side dish of rice and less potatoes.

7. Forget pungent, sour, strong spice cans.

8. Do not drink alcohol only in extreme cases of white wine and then in small quantities.

9. Drink plenty of fluids, especially mineral water 1.5-2 liters per day, but never during meals.

10. Set one day a week as a landing, which would take only mineral water, flavored with honey. Remember that water is a strong diuretic.

11. Remember that you do not need to lose weight quickly and healthily and permanently.

12. Once you reach the desired weight to keep track of the scale 2 times a week. Stick to your new diet, you start to turn in their lunch menu and a few mouthfuls of bread.

13. Take care of your face and your hair, buy a new dress. This will create confidence and stimulate you.

14. I firmly believe that you can look like top models on television and it depends only on you.


Remember that this number - 30 calories per pound! Nine calories equal one gram of fat. Create your account and within the scope of this rule will increase or decrease their food by water on table food calories.

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Fitness tips

Running easier than brisk walking

Light jogging is less tiring than walking faster and is more beneficial for the muscles, according to new research published in the journal National Academy of Sciences.

Running is much more effective and helps muscles to release more pulses, increasing stamina, which in turn can increase endurance.

For the purpose of the study using ultrasound, the research team compared the data of volunteers on a treadmill, walking or running.

The results show that medial muscle, located in the Achilles tendon, works much more effort to run, but consumes much less energy, in contrast to brisk walking.

Achilles tendon is a thick band of varvovidna strong fibrous connective tissue. It is located behind the ankle and connects the powerful calf muscles to the heel bone (kalkaneus).

Achilles tendon is the most powerful tendon in the human body. For abbreviation of the calf muscles are stretched, pulling the heel. This redundancy ensures it takes the fingers in an upright posture in a suitable dart.

Muscles change their jogging in length much more smooth and gradual, as opposed to fast walking, in which muscle and Achilles tendon unable to stretch fully. This in turn leads to static muscle loading and wrong.

Researchers hope further studies to track what happens to muscle when sprinting.


Blood group is defining the most appropriate sport

According to some experts in nutrition secret key to the slender figure are countless diets or surgery, and blood group. It determines not only how to eat, but the choice of physical activity that is best suited to the peculiarities of our body. Of blood groups also depend on burning calories, energy and stress responses of the body.

To increase the effect of physical exercise, playing sports, according to your blood group.


Sport in blood group 0

People with blood group zero immediately react under stress. In tense situations, adrenal glands, they produce large quantities of adrenaline and other hormones, increase energy charge repeatedly. If energy is used efficiently, ie for active exercise, the voltage becomes positive emotions. Regular strenuous exercise and maintain emotional balance and regulate weight. To lose weight, exercise must be very intense. With more sports will increase the acidity in the muscle tissue and accelerate fat burning. Give you of laziness, risk to succumb to negative influences of stress and can bring insomnia, depression, decreased immunity and obesity.
Physical exercise that are best suited for people with blood group 0 are:

• aerobics - 60 minutes 3-4 times a week
• jogging - 30 minutes 3-4 times a week
• strength training in the gym - 30 minutes 3 times a week
• swimming - 30-40 minutes, 3-4 times a week
• cycling - 30 minutes 3-4 times a week

Sport in blood group A

People with blood group A sudden act of the first stage of stress with anxiety, irritability and hyperactivity. Stress signals directly invade the nervous system. The body tries to restore balance to the accumulation of fat in fat depots. If you do not oppose the tension time, increase the risk of heart too, and even cancer. Recommended srednointenzivna physical activity.
Physical exercise that are best suited for people with blood group A are:

• Yoga - 30 minutes 3-4 times a week
• hiking, biking - 30 minutes 3-4 times a week
• swimming - 30 minutes 3-4 times a week

Sport in blood group B
People with blood group B more easily tolerate stress. This is because their reactions are both intellectual and physical level and balance. So we need to do exercises on the one hand, require large amounts of oxygen, the other - not overly burdened mental activity.
Physical exercise that are best suited for people with blood type B are:

• brisk walking - 30-40 minutes, 3 times a week
• martial arts - 60 minutes 3 times a week
• Tennis - 60 minutes 3 times a week
• aerobics - 60 minutes 3 times a week
• strength training in the gym - 30 minutes 3 times a week

Sport in AB blood
People with AB blood react to stress in the same way as those of blood group A - intellectually. Therefore, recommendations regarding the nature of physical exercise are the same. Sports that involve tense rivalry and nervous system are contraindicated. Otherwise, the body's immune system weakens and he tries to recover by the deposition of subcutaneous fat.

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The ten most healthy foods

Proper nutrition is the key to longevity and youth. This we know it all. But we are so confident in the knowledge of the elements that put together the concept of "eating properly". Some advice: eat garlic and onions every day. Others urged to emphasize the yogurt. And one of the latest theories is right on the border of the infamous "The less you eat, the longer you will live!" Actually, the secret of a healthy diet that keeps vitality and youth agility even in old age is to eat less, but while taking as many vital nutrients. Unbelievable but true - it really is possible! A special selection of products that meets both seem mutually exclusive conditions.

1. Brown rice
Many people avoid carbohydrates because the idea that they are filling. But in fact «ality they are very important to maintain energy. Do not pass whole grains: brown rice, bread and porridge from cereals, which contain much fiber. These foods reduce bad cholesterol, lowering risk of cardiovascular disease, colon cancer, gallstones and diabetes. Care for the tone and health of the intestine, the activity decreases with age.

2. Hen eggs
Responses to them have always been rather negative, but here's an argument in their favor: Eggs are a source of protein and lutein, which protects the eyes from the onset of cataracts. Recent studies give reason to believe that eggs prevent blood clots. And according to another major study, completed recently, consumption of 6 eggs per week decreased by 44% risk of breast cancer. Even the most serious indictment of the hen "fruit" that raise cholesterol, is about to finally dropped - nutritionists have recently argued that a 1-2 eggs
day does not present any danger because the body does not store cholesterol imported ready-made rich by his products, and produce it himself from saturated fat.

3. Milk
As we age, our need for calcium increases. It is important to attend daily diet rich in this element products, such as skimmed cow's milk. It is very useful for health and very rich in calcium, necessary for the prevention of osteoporosis! Drink two cups daily skimmed cow's milk or plug in your diet yogurt and calcium-rich fruits.

4. Spinach
As a small treasure is - it has so many nutrients as in any other product.
Spinach is a source of iron, vitamins C, A and K and antioxidants, which help us to protect ourselves from heart attack and stroke. Provides reliable protection against colon cancer, osteoporosis and arthritis. Like eggs, green leaves also contain lutein lot, so here is a variant of a healthy breakfast: eat eggs with spinach puree.

5. Bananas
One fruit contains 467 mg of potassium, which is needed by the body daily to keep muscles (especially cardiac) strong and healthy. Banana also regulates high blood pressure appears to be a valuable source of fiber and very successful ambulance in acids. Add sliced ​​banana in the morning in his oat porridge or shake it in a blender with yogurt and some fruit juice - a great energy to start the day.

6. Chicken, fowls
This is most useful meat is rich in protein and prevents the reduction of bone density. From him pick the chest, which has less fat and skin removed beforehand. Chicken is also a source of trace elements selenium, which protects
cancer, as well as B vitamins, which are a natural source of energy and stimulant of brain activity.

7. Salmon
It is filled with useful oteda-3 fatty acids, which lower cholesterol, protect against some cancers and prevent blood clots. Studies show that salmon relieves depression and prevent memory loss. Contains nicotinic acid, which protects the scientific evidence of Alzheimer's disease. Set a specific task: at least 3 times a week to eat salmon.

8. Blueberry
Few calories, lots of nutrients!
Blueberry contains antioxidants, which are fierce warriors against cataracts, glaucoma, varicose veins,
stomach ulcers, heart disease and cancer. The unique healing reduces fruit damage of brain function after stroke. It has proven anti-inflammatory action.

9. Herbs
Over the years the taste buds weaken and easiest is to add salt to it seems a delicious meal. But above the permissible norm salt raises blood pressure. The right solution is tampering with food herbs. Fresh fragrant plants best deal tasting, but for the sake of convenience and command of proper nutrition keep an assortment of dried grasses and herbs.

10. Garlic
No need for a passionate argument in its favor, but still recall in summary: a powerful ally of immunity, protects against cancer and cardiovascular diseases. Reduces the risk of stroke. It has anti-inflammatory, soothes pain and swelling of arthritis. Useful in diabetes. If you do not tolerate compromising its flavor, used it as a garlic capsules.

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Here's how not to grow fat in the winter!

However much we try, and limited, meet each spring with a few extra pounds! Right?
So if you want this winter is different and does not increase body weight dramatically, trust these few tested tips!
For starters, you can trust and find a permanent place on the menu for more natural grain products, legumes, for fresh vegetables and fruits. However, it is better to limit red meat, eggs, more high-fat dairy products, which do not contain fiber so useful, but in contrast, are a source of sugar, fat and salt.
Let the oil we use is refined, both because it is well absorbed by the body but also strengthens capillary cells.
It is important not to exclude fat from your diet completely in winter, but we are in limited quantities. On his body we have no more than 1 teaspoon vegetable oil droplet and no more.
At the same time, we must be careful in terms of vegetables - they are the perfect food in winter, but must choose them carefully - they may contain toxins that can slow down processes in our body and thus again lead to obesity .

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Several amazing for weight loss

With the New Year, many of us make a list of things they want to do or change in your life. Date 01.01. has become a symbol of new beginning, many of us accept it as opening a brand new page in his life occurred during a long awaited change ...

One such common identification step, maybe after quitting smoking is the removal of excess weight and gaining a brand new piece. Others are simply eating some a little more around the holidays and want to restore their previous weight.

In all cases, weight loss should be in a manner not detrimental to health. Here are some tips on how we can achieve this ...

Given that obesity is about to become a pandemic, the measures most of us take to reduce it, are not less safe. Indeed, the path to success lies in the following formula must expend more calories than your body provide the food.

Dietitians recommend to reduce the total energy value of food during the day with 500 calories and increase physical activity. On the other hand, should be monitored and their diet by reducing carbohydrate consumption - be careful even with the amount of whole grains, and animal fats and dairy products.

1. Food


Should emphasize fruits, vegetables, nonfat dairy products, egg whites, chicken breast, fish, soy products.

There are also some foods that may be helpful in fighting weight, such as papaya. The fruit contains two enzymes that are related to weight loss. A fault may indicate that the enzyme is greatest, while the fruit is green, but then he is not very tasty.

Other foods that would help in this situation are: pineapple, chillies, coffee, grapefruit, celery, blueberries. We could include them in your diet, avoiding deprecated products to achieve the desired result in a healthy way.

However, you should make a statement about the coffee. It should be taken, especially those who suffer from high blood pressure. Even if you are healthy, should not go too far with a refreshing drink as this can lead to nervousness, feelings of anxiety, become more susceptible to stress.

It is important to know that reducing the weight should not exceed about pound a week, it depends on the accumulated body mass. Thus, if a person weighs 110 kg, 2 kg weight loss per week is acceptable. However, when weight is less, it will be harmful to health.

Water consumption, on the other hand, is an important factor, as thus disposed of the body of toxins further weight loss and prevent the risk of dehydration.

2. Sport


To achieve the desired result should not ignore physical activity. Moreover - it must be one hour each day. What are the exercises, however, depends on the physical fitness of each individual. Those who have built sports mode, you will achieve results by switching to a higher loading of the muscles.

3. Diets


Dietitians repeatedly draw attention to diet, to lose weight fast. If they deprive the body of substances important to him, and the result can be damage to important body.

NO must undergo fasting, but to reduce the consumption of food, pick it right!

One clever way that can help the enterprise is natural honey. It is one of the most valuable food known since antiquity and has many health benefits including weight loss.

Combined with warm water, honey can improve the process of digestion and digestion of fats. It may be useful for weight loss when consumed with lemon juice.

According to studies, if you drink a glass of skim milk every morning, will consume 30% less food at lunch. This is because milk has a high nutritional value and creates a feeling of fullness, the scientists explain.

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Grapefruit us with energy

After a period of overfeeding with more severe food experts usually recommend to unload the adoption of more fruits and vegetables. For this purpose certain assistant can be grapefruit. Low-calorie fruit is not whets the appetite, reduces the feeling of fullness in the stomach and improves digestion.

Grapefruit contains a number of important and useful vitamins and minerals like potassium, calcium, magnesium, phosphorus, iron.

One cup of 100 percent juice pink grapefruit provide full daily needs of vitamin C.

Due to the high content of vitamins, grapefruit is useful for colds and influenza. Fruit strengthens the immune system and helps with fever, insomnia, fatigue, weakness.

Grapefruit is rich in pectin, which lowers blood cholesterol and prevent cardiovascular disease. Research has shown that in patients with cardiac surgery, consuming fruit daily, lipid levels and cholesterol levels significantly decreased.

Regular consumption of citrus can help in the fight against diabetes. In grapefruit contains naringenin antioxidant that gives the bitter taste. In its impact on metabolic processes in the body, naringenin is identical to two of the medications commonly administered to patients with type 2 diabetes. It helps to improve the body's sensitivity to insulin.

Enough vitamin C in the body is good prevention against gingivitis. Therefore, consumption of two grapefruit a day can help reduce gum bleeding and risk of inflammatory processes in the oral cavity.

Physical activity also should not be overlooked. Each additional trip would benefit as well as regular visits to the fitness center.

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Proven home remedies, soothing and overeating, and copied!

The holidays are a time in which to eat and drink in your stomach! Well, the holidays are over and stuck his belly - swollen liters of beverages and delicious meals!
Immediately after the Christmas and New year, many complain that overeating and drink, which have voluntarily committed themselves, causing damage to their health, on the psyche and physics. So we offer you several tested recipes that will alleviate your condition:
- Marinated herring - if you can swallow this very special dish, it will make sure that you restore all the lost minerals from your body. If, however, is a Herculean task, bet on home vegetable soup - it also brings to your body overloaded minerals that will help his recovery;
- If fullness does not give you peace, must walk. Although the task is not the easiest, with moderate traffic fast pace will help food processing;
- Teas made from herbs tested, are also effective means to deal with swollen stomach due to overeating and copied. Most recommended a potion made from fennel seeds, but it is specific in that should be taken before the abundant feast. Help more tea made from anise and cumin. Ginger also has the ability to improve digestion, while relieving nausea.

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Lose the temptation honey! Here's how!

Can you imagine and lose weight while eating something tasty, something sweet? It is possible thanks to the divine gift of nature - honey!
It has been shown that honey has many health benefits, while it is confirmed that with his help you reduce excess body weight.
What is the secret of honey for weight loss?
It is important to know that honey contains natural sugars, but also vitamins, minerals and many other nutrients. Combination of them, however, which makes weight loss possible - it dissolves the fat and cholesterol, which is essential to a lasting reduction of laps.
Some of the nutrients contained in honey are laevulose, glucose, another enzyme, antibacterial substances, even hormonal, and other minerals.
One of the most recommended methods for weight loss using honey is taking it with warm water. When honey is combined with tepid water, it improves digestion and facilitates the breakdown of dietary fat.
To achieve this effect, you need every day of fasting to accept a cup of hot water, which was dissolved in a spoonful of honey equal. This procedure is repeated every morning by a desire for greater effect of honey and water can be added a few tablespoons of lemon juice.

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