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Five benefits of the most popular fruit in the world | bananas



Five benefits of the most popular fruit in the world | bananas

Although it is a fruit that grows strictly in the tropics, there is hardly any part of the planet where bananas are not valid for the most popular fruit. There are a number of reasons, but they are much more than just taste and convenience that characterize bananas.

It is a whole series of phenomenal impact that the composition of bananas has on the human body. Interestingly, the phase of maturity banana largely determine their impact on the human body, as the scientists demonstrated that bananas are changing their chemical composition when ripe.

This means that for the extraction of specific benefits from the consumption of bananas, should be able to choose the very color of the banana, be it of a greenish, clear yellow, or ripe bananas whose skin is prevalent brown

1.They give you energy

Within less than half an hour, bananas proven allow a large increase in energy in the body. Whereas an average banana has 89 calories, the energy produced during the decomposition, can be used for a long time through physical activity.

2. Eliminate Stress

Ingredients bananas stimulate the secretion of the hormone of happiness, a favorite of the hormone that makes people feel happier, and for which greatly reduces discomfort, anxiety, depression and stress.

3. fighters against cancer

As mentioned at the beginning, for the specific benefits of bananas is very important to choose the bananas at a certain stage of maturity. So for a fantastic effect of stimulating the production of white blood cells, necessary to choose a dark yellow bananas.

4. Helps against constipation

The problem of constipation is usually created as a result of lack of fiber in the diet, which is not able to digest and which thus pass through the gastrointestinal tract, helping to better functioning of the intestine.

5. Strengthen bones

In addition to the standard needs a man to ingredients in food that strengthen bones, athletes are persons who should pay special attention to this question, since its skeleton exposed many times greater challenges. Bananas are foods that are not too rich in calcium, but they contain micronutrients that enhance the absorption of calcium from all the food that is ingested.

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After workout | Best foods to eat

After workout Best foods

The day after my workout
The day after my workout

After workout

Call me crazy
but i love
the day after my workout

Best things to eat after a workout

-70 calories each, 6.3 grams of protein
-one of the few foods that naturally contain vitamin D
-raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.
-contains far more vitamins, protein and fiber than brown rice, and requires less time to prepare
Orange Juice
-vitamin C
-you’ll also get significantly more potassium than you would from popular sports drinks
-fermented milk drink made from probiotic bacteria
-one cup of kefir contains 11-14grams of “complete proteins”,which don’t occur normally in the body
-fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles
-they provide lots of wonderful potassium.
-large dose of protein
-anti-inflammatory omega-3s for rebuilding your muscles
-give your body a huge antioxidant boost
-triple your rate of recovery after intense workouts
Dried Fruit and Nuts
-quick protein and carbs
-half cup contains 34 grams of protein
Sweet Potatoes
-vitamins and nutrients (vitamins B6,C,D,magnesium,potassium)
-healthy dose of carbs
-hydrate properly feel great and stay energized

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A few tips for a faster metabolism

A few tips for a faster metabolism


A few tips for a faster metabolism

In your body there is a personal trainer that all the forces trying to spend the calories and fat. He is called metabolism and reflects everything that your body is working. A fast metabolism means more calories burned. The more calories you burn, the easier it is to lose weight. Metabolism is very grateful. No further drastic changes in order to notice the results of his work. Regardless of genetics, age and gender, and continue to have great control over the metabolism …

When you wake up

Eat a good breakfast every day

If you do not do this, your body will come to the stage of starvation and will start paranoid conserve energy. A large breakfast is a healthy breakfast. People who skip breakfast have a 4.5 times higher risk of obesity

Drink Coffee

Coffee in the morning is great for your health. Caffeine will stimulate the work of the central nervous system, accelerate heartbeat and breathing. Basal metabolic rate is 16% higher for those who in the morning to drink caffeinated beverages. If you are not a fan of coffee, select another source of caffeine.

Drink a glass of cold water

Your body will expend more calories while it will heat the water. While these calories are not significant, the cold water will speed up your metabolism throughout the day, which for you means about 1 kilogram less per year.

When you are at work

Eat protein

Proteins must be included in every meal because it helps build muscle mass. Muscles consume more calories than fat, even in a resting stage. For lunch enter about 30 grams of protein, which means about half a cup of low-fat cheese and 110 grams of chicken breast.

Drink green tea

Green tea stimulates fat burning. One research has shown that regular consumption of green tea, for a period of 12 weeks, reduced body weight by 4.6%. For even better effect let green tea to soak in water for about 3 minutes.

Eat dairy products

Dairy products are an excellent afternoon snack. Choose calcium-fortified products. Calcium stimulates metabolism. If you are intolerant to lactose, enter other types of milk fortified with calcium. Calcium supplements do not have the same effect.

When you practice

Work interval training

Surely you are always trying to lose as little time to exercise. Therefore, alternately increase and decrease the intensity of exercise. The aim of the amendment is interval training high-intensity exercise, such as for example fast running, with lighter intensity exercises, such as walking slowly.

Strength exercises doing slowly

Strength exercises are much more effective if you tense muscles and count to three before them relax. Slow motion strength training increases muscle damage. Although it sounds bad, it’s what you need. While recovering muscles, your metabolism works faster for hours after the workout.

Drink fish oil

Fish oil and fish oil supplements will accelerate fat burning. Look for a supplement containing at least 300 mg of EPA fatty acids and 200 milligrams of DHA fatty acid. Take supplements 2 hours before exercise.

When you come home

Eat fish

Oily fish, such as salmon, tuna or sardines, contain omega-3 fatty acids that regulate appetite. They will speed up the process of sending signals of satiety brain and will also speed up the process of regeneration of muscle tissue after exercise.

Do not drink alcohol

Alcohol slows the metabolism. If you are going to drink at the end of a hard day, fat metabolism will spend as much as 73% slower. Skip the alcohol, and drink only water. Also, be careful with the intake of fluids so you do not have to interrupt sleep during the night because of urination.

Go to bed early

Your body is preparing to sleep for a long time after you go to bed. Too little sleep will disrupt the balance of hormones ghrelin and leptin, which regulates appetite and energy use. It has been shown that people who sleep less than 7 hours a day have an increased risk of obesity.

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Protein Bars Homemade no bake | High protein Low fat & carb

Protein Bars Homemade

Protein Bars Homemade no bake | High protein Low fat & carb

2 cups oats (160 grams)
4 scoops protein powder (120 grams)
5 tbsp. peanut butter (80 grams)
1/2 cup almond milk, milk, or water

Makes 8 servings.

Amount per serving:
200 calories
7g fat
18g carbs
17g protein

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Chicken & Pasta Recipes | Healthy Food for bodybuilders

Chicken & Pasta Recipes

Chicken & Pasta Recipes | Healthy Food for bodybuilders

1 cup brown rice pasta (115 g)
10 oz. chicken (285 g)
1 cup broccoli (85 g)
1 cup diced tomatoes (240 g)
Seasonings of your choice

Servings: 2
395 calories
5g fat
51g carbs
31g protein

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Eat for weight and size | Do not blame your training program or genetics



Eat for weight and size | Do not blame your training program or genetics

Many trainees usually blame their training program or bad genetics when they do not notice any progress in the gym. But in most cases the main problem is their diet, because they simply do not eat enough and healthy to put on muscle mass.

When we say that they do not eat enough to make grown, we do not mean only the protein intake. We’re talking about protein intake, carbohydrates, healthy fats and supplements, in other words the total amount of calories you entered during the day.

Total caloric intake is the amount of energy you get through intake of macronutrients such as proteins, fats and carbohydrates. The main thing you need to remember here if you want to gain muscle mass is the amount of calories that you enter during the day must be greater than the amount of calories you expend daily.

The rule is that the active person needs about 44-55 calories per kilogram body weight per day (depending on the metabolism) that started to gain muscle mass. For example, a person of 72 kg would need about 3200-4000 calories a day.

You’ve probably heard the saying, “You are what you eat”. Nutrition for weight does not mean that you eat anything. Good nutrition involves entering the precise amount of protein, carbohydrates and fats. For muscle mass we recommend the diet with high intake of protein, medium carb and high fat intake.

Therefore we recommend the intake of approximately 3-4 grams of protein per kilogram of body weight from sources such as lean meat, eggs, fish and protein shakes. Therefore, if you weigh 72 kg this would be 216 grams of protein (if counting with 3 g / kg) as 864 calories of protein per day.

Next on the list are fat. Fats should cover about 25% of your calorie intake and should come from healthy sources such as fish oil, olive oil, walnuts, almonds, final cleaning butter and omega-3 supplements.

This is 800-1000 calories from healthy fats.

Finally there are carbohydrates which should cover the rest calorie needs. Carbohydrates are the energy we use as fuel for your workout and physical activity, whichever is the more intense your training you will need the calories from carbohydrates. Make sure you eat carbohydrates with a low glycemic index (except immediately after training) and high in fiber. This way you control your blood sugar and insulin secretion.

Example diet plan for weight:

meal 1

9 eggs (3 yolks)
2 cups of various grains
1 piece of fresh fruit
1 tablespoon of fish oil

meal 2

170-180 g of tuna
1 cup rice
1 tablespoon of flaxseed oil

meal 3

200g lean beef
2 cups pasta
1 salad with 1 tablespoon olive oil

Meal 4 (pre -workout)

1 protein shake (50g protein)
1 banana

Meal 5 (post – workout)

1 protein shake (50g protein)
1 banana

meal 6

200 g chicken
1 cup rice
1 salad with 1 tablespoon olive oil

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Common causes of slow metabolism



Common causes of slow metabolism

Some people can eat anything and not gain weight while on the other hand, some individuals and by looking at fast food or sweets gaining weight. The reason for such a slight weight gain is mostly hidden in genetics, but also corrupt metabolism. Those of us who eat anything usually have extremely good genes and highly functional metabolism. This means that they are much better and more quickly digested foods they are putting into their body.

However, every one of us has to take care of your metabolism so that it functioned properly. Important factors are the absorption of water, the intake of protein and fat, and a good nights sleep.

Diet have a great impact on metabolism. For example intensive diet (large caloric deficit), if the long reserve will slow down your metabolism. Even when it enters a relatively small amount of energy in the body (in terms of body type, size and weight), impaired metabolism will ensure that the target – fat-burning can not be achieved. In this situation, the body shifts into a phase of energy conservation as a measure of self-protection. This reaction dates back to the time when food was not plentiful around the man. Some theories claim that it is always difficult to lose weight after they get a significant amount. When applying the principle of substantial caloric deficit for a long time, the body enters a phase of conservation of energy and thus hinders your weight loss.

Of course some will say that professional bodybuilders always rely on a drastic diet, when you are in the process of muscle mass, and then radically reduce their weight. Of course that there is truth. But the difference is that professional bodybuilders commonly used aids (such as steroids and doping agents) to keep the thyroid gland to produce hormones continue at a high level even in the process of diet, thus enabling the process of fat loss. Therefore, do not be comparable to the standards of professional bodybuilders because these standards are definitely not valid for most exercisers.

Slow metabolism can definitely be associated with poor nutrition, but sometimes there are other factors that affect the speed of your metabolism. If you already realize that you have a slow metabolism, the next thing you need to do is to understand why this is so. Is that something that you are guilty or blame your genetics

Here are some very common causes of slow metabolism.

A very small quantity of nutrients

Diet with low calorie intake over a longer period will significantly slow down your metabolism. As already mentioned, this is a protective measure organism. Usually during a child with low calorie hands and feet become cold as a result of low supply. The body sends blood to those parts where it is most needed.

Athletes quickly when they want to achieve their goals very often make the mistake went immediately to the intensive diet. The body then there is not enough time to get used to such a drastic reduction in caloric intake, as well as the reaction occurs rapidly quenching metabolism. For this reason it is extremely important that you never start with drastic changes in diet. Smarter option is to reduce daily caloric intake by about 10-15%, which is about 300-500 calories a day. After 2-3 weeks of monitoring how your body will react, and then cut an additional 300 to 500 calories. Some experts suggest a short break from the diet of a few days to allow an increase in the hormone leptin and to your metabolism back to normal.

Very low fluid intake

Another common reason for the slow metabolism is low fluid intake. Remember, the human body is 65% water. Thus, even without any sporting activity you will lose approximately 2.5 liters of water during the day through sweat, breath and urine. Digesting food also requires water. Except in the digestion, the water is also included in the transport of nutrients, enzymes and hormones in the blood. The loss of only 2% of water causes a significant loss in strength. Therefore, we recommend a minimum intake of 3 liters of fluid a day. This amount varies depending on the height, weight and activity of the individual. A good indicator to eat enough fluids is the color of your urine, which would have a colorless or transparent.

I do not eat enough fat

Even when you’re on a diet body needs fat. While during the child needs a small amount of carbohydrates, on the other hand proteins and fats are essential for our body. Athletes make a big mistake when in the course of a child reduce fat intake to almost zero. The most important thing is to know what kind of fat you enter. Make sure you enter the primary unsaturated fat, saturated fat should enter only in small quantities. Avoid intake of trans fats.

Unsaturated fats are essential because they can not be produced by our body and are necessary for the construction of cells. They can be found in various types of fish, nuts and olive oil. On the other hand, saturated fatty acids the body can only produce as a result their input is needed only in small quantities. However, they are required to produce anabolic hormones in the body and for the absorption of vitamins such as A, E, D and K. Saturated fatty acids are found in foods such as butter, milk, beef and chicken legs.

The optimal dose of essential fatty acids is 0.8 – 1 gram per kilogram per day.

I do not eat enough protein

Fats are important, but the proteins are more important, and why?

Simply speaking, proteins are the building materials needed your body to repair damaged cells. This means that athletes should always be careful to get enough protein in their diet. Because only then the body can repair the damage that can make the muscle fibers during a hard workout. In addition, a large proportion of the energy used during the degradation of proteins that are entered. This so-called. “Thermogenic effect of food” abbreviated TEF is higher in protein, as compared to fat and carbohydrate. Therefore, the high protein diet is important when you want to lose weight. In combination with the intensive training is necessary to consume 2-2.5 grams of protein per kilogram of body weight.

Another common cause of a slow metabolism is the lack of sleep

Good sleep is important for brain and body in shape. While it is possible the time away enough sleep, though after a few days your body will respond to such treatment. It is important to sleep well, 8-9 hours, because only then will your body is completely renewed.

Today there are a sufficient number of studies that point to the fact that sleep is essential for the good functioning of metabolism. Too little sleep causes an increase in cortisol levels and eventually leads to the breakdown of muscle. Many people say that 4-6 hours of sleep enough and it’s all a matter of habit, but over the long term will certainly feel the negative effects of sleep deprivation on performance and holistic health.

Therefore quality sleep than 8 hours during the night and a short daytime sleep can do wonders for your concentration, sports performance and overall health.

The causes slow metabolism may be many, but only some can be influenced. Try to find mistakes that you make and to correct them. Poor metabolism can be irritating, but that’s no reason to cancel. If you fail to comply with the basis that we have provided here will surely feel the long-term positive change and to reduce the problem with a slow metabolism.

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How to calculate how many calories we need?



How to calculate how many calories we need?

This article explains how to calculate the number of calories you need daily, whether you are at mass, definition, or to maintain a healthy weight.

To be able to calculate how many calories you need, you need two pieces of data.

The first is your basal metabolic rate (BMR, Basal Metabolic Rate) or a number that tells how your body consumes calories a day while at rest. BMR can be calculated using the following formula:

For men:
BMR = 66 + (13.7 * weight in kg.) + (5 * height in inches.) – (6.76 * year)

For women:
BMR = 655 + (9.6 * weight in kg.) + (1.8 * height in inches.) – (4.7 * years)

The second parameter is the amount of energy consumed by your physical activity (TDEE, Total Daily Energy Expenditure). Approximate value is calculated Lightest by choosing from the following list:

Most days you spend sitting (eg. No training with office systems):
Daily amount of calories to maintain weight = BMR * 1.2

Few active (eg. Light intensity exercise 1-3 times a week):
Daily amount of calories to maintain weight = BMR * 1.375

Moderately active (eg. Exercising 3-5 times a week, moderate intensity):
Daily amount of calories to maintain weight = BMR * 1.55

Active (eg. High intensity training 6-7 times a week):
Daily amount of calories to maintain weight = BMR * 1.725

Extremely active (eg. Daily exercise high intensity twice a day):
Daily amount of calories to maintain weight = BMR * 1.9

How many calories enter the weight?

When you’re at the weight you simply have to enter more than you spend, that is the figure calculated before you add 250 to 500 more calories.

How many calories enter the definition?

The daily amount of calories to maintain subtract 200 to 600 calories to start spending the energy stored in the fatty deposits. More than that is not healthy because except you will not have long-term consumption can harm the metabolism and health in general.

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How to lose 1kg each month?




How to lose 1kg each month?

Each of us wants to be in good shape, and therefore it feels better. You’d be surprised how easy it is to reduce the number of calories you intake every day. Not a question of starvation or skipping your favorite candy, because the body needs a little bit of everything. Starvation and strict diets often have a negative effect. Instead, all you need is to relieve the amount of food that you enter, and when you are able to eat dietary

Here are a few tips that you can enter 100 calories less per day, which would result in losing at least one pound a month. Not bad, right?

  • Chocolate cereals replace fruit.
  • A glass of whole milk, replace the milk with low fat.
  • Instead of two fried eggs, you eat two boiled.
  • For dessert, make a fruit salad with orange and banana.
  • Part of a meal that includes meat, replace with fresh mushrooms.
  • If you can not without mayonnaise, eat a diet.
  • Snack on dried fruit instead of candy.
  • Prepare a meal of fresh vegetables instead of canned.
  • Use black instead of white bread.
  • Cut a piece of cake less, than usual.
  • Prepare the meat to be cooked or baked instead of fried, and always combine it with fresh vegetables.
  • Instead of five cubes of chocolate you can meet with the two.
  • Instead of salad with macaroni, you make a salad of spinach.
  • Instead of canned tuna in oil, you buy canned tuna in water.
  • Serve the meat with less sauce.
  • Eat a burger, but without the fries.
  • Do not eat any fish with sauce, just enough lemon juice.
  • Reduce the use of oil, and replace it with olive oil.
  • If you are already making homemade juice, do not savor.
  • You do not have to completely waive butter, but consume it in smaller quantities.

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How to Gain Weight | FAQ



Classic question: how to gain weight?

Most people want to lose weight and melt fat but what about the others? There are people who just can not get any more weight no matter how hard you try and eat it, or can not because of the demands and fast living. The following text follows a couple of tips on how to gain weight as soon as possible and of course to gain weight without fat because gain some weight just as difficult as losing.

Eat and eat often. Although everyone should abide by this rule is especially true for those who are trying to gain weight. Eating often means to have during the day 6-7 with a multitude of nutritious meals tvari.To does not eat junk food and sugar, but eating lots of protein and carbohydrates, because you want to get a healthy weight, and not raise their fat naslage.Iako is a good way to gain weight, it is unhealthy – so you should avoid fizzy drinks and coffee. Drink plenty of fluids. Use nonfat milk shakes with eg (whey protein, peanuts, bananas, cheese, nuts).

Eating the right kinds of fats. Want a bigger, healthier looking body – not thin frame with little in the stomach. Eat avocados, dairy products, nuts, and meat; stay away from ice cream, French fries and fatty junk foods.
Healthy fats can be obtained from foods such as peanuts, cashews, and olive oil. Stay away from saturated fats (bad fats) obtained from processed foods.

Taking a high percentage of protein. Protein builds muscle and he is one of the most important parts of your prehrane.On is the building block of our whole body: muscles, bones, skin, hair and krv.Proteinom rich foods are meat, cheese, milk, fish, and eggs. For vegetarians, protein can be found in soy products such as tofu, as well as combinations of foods, such as rice or beans with kokuruza.

Force with carbohydrates. Although they have a bad reputation, carbohydrates also help build muscle and relieve all your vital functions. Carbohydrates are the body’s main energy source. Complex carbohydrates are those that want izbjeći.Oni contain empty calories and probably will be stored as fat because the sugars quickly enter the bloodstream and cause unexpected blood sugar levels.
Brown rice, pasta, potatoes and grains fall into the approved category. These sugars will be released slowly into the bloodstream and provide a steady supply of energy over a long period of time without being caused by insulin shock that leads to fat storage.

Eating late at night. Without an increase in food intake, changes in time when you have a meal otherwise can facilitate the process of obtaining body weight. You ate copious dinner late at night, and after that? Chicken for dessert! A recent study shows that people who eat after 20h have a higher body muscle mass index (BMIs) than people who do not eat in the late hours even though they do not eat significantly more total daily calories.

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How to burn calories in the shortest possible time


How to burn calories in the shortest possible time

A quick way of life and a bit of free time for many people is the fundamental problem of maintaining a good line , so it is necessary to find a short but maximum effective training programs that will not take much time, and that will also spend as much as possible the number of calories .

That’s why we bring you a short training program , which requires only a few minutes of time , and that should help you burn about 1000 calories !

This short training consists of 10 exercises , number of repetitions varies from 5 to 30 , and for maximum efficiency ( and less time spent ) all exercises should try to perform without a break .

– Squats ( 20 reps )

– Push-ups ( 10 reps )

– Jumping Jacks workout ( 30 reps)

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– Burpees exercise ( a combination of a push-up and jump – 10 reps )

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– Rock climbing ( 30 reps)

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– Situps ( 20 reps )

– Heading ( 20 reps )

– Burpees ( again , this time five repetitions )

– Squats ( again , again 20 reps )

– Russian twist

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– High knee lift ( 15 reps)

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– Running in heels with a shock of buttocks ( 10 reps )

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Top 10 Biggest Fitness Myths


1. Myth: It is possible to burn fat from a specific part of the body

Exercise can reduce the overall percentage of body fat, but it is not possible to control the melting fat from certain parts of the body. One study has shown that this is not nothing but a myth, when a group of people received ten weekly training program of one foot. Having passed anticipated period in which they made a plan, it was found that the fatty deposits on the second leg even more reduced than that of the foot that’s been trained.

2. Myth: It’s not a good idea to train on an empty stomach

The body burns calories even more when you are practicing before breakfast, then on an empty stomach, and this is confirmed by recent research. Regardless, the entry of water into the body can not be reduced.

3rd Myth: No pain no progress

Minor pain is okay and the pain of sore muscles is a great character, but when you have a strong pain all over the body, it is definitely not good. Pain in the joints and bones in any case can not occur because of the progress just because they could hide announcement violations that could greatly set back progress.

4th Myth: Always stretch before a workout

Stretching loosens the muscles and tendons, and they act less and less stable. Therefore, the classic way of stretching can actually spoil the training, and the only thing that is recommended is a way of stretching fast movements such as punches, which can prepare the tendons and joints of the efforts that await them.

5th Myth: lift more weight in order to increase

Rising higher weight, consume more calories than you need for a longer series with less weight. Women who have exercised greater lifting the weights, eight times, twice burned even more calories than women who practiced with a smaller increase weight with 13 reps. However, there is some truth to the myth, more fibers break during exercise and heal them more during holiday periods which produces an increase in the volume of muscle, but only under the condition that it brings more calories than the body spends in these tough training.

6th Myth: Exercising on exercise equipment is better than weights

Many exercise machines are designed for men, making it more difficult for women to take the right position for the exercise. In addition, the devices are designed to exercise the targeted muscle, which in turn burns a lot less calories than when you train with weights.

7th Myth: Running a bar is just as effective as running outside

Running on an uneven surface and against the wind, requires the activity of a large number of muscles, and consume more power, and it ultimately means that burns around ten percent more calories this way compared to running on the machine.

8th Myth: You do not need to train every day

Resting should be part of routine training, and not an alternative to training, which is usually prescribed by persons who are not even close to athletic build.

9th Myth: You do not need to train when you are sick

As long as the body temperature normal and while the symptoms are only a runny nose or sore throat, you can train. You need to listen to the signals of the body, when you’re not sure, then you should consult your doctor. Do not forget that the cold can be transmitted to others in the gym, and sometimes still better to take a break.

10th Myth: A lot of sweating is a sign that you are out of shape

It sounds illogical, but if you’re fit, your body starts to sweat more quickly. So people who are in extremely good shape, they are able to produce more sweat than people who are not. Each training the body becomes more efficient, just like the cooling system, sweating.