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She explained what prompted her to build huge muscles | Rene Campbell

build huge muscles Rene Campbell


She explained what prompted her to build huge muscles | Rene Campbell

“For me, going to the gym is a form of meditation, because as soon as I enter, I forget the worries and problems.

Rene Campbell, 38-year-old, persuaded reporters from The Guardian why she decided on a radical transformation, why is she from skinny girl become women of substantial muscles.

Briefly put, Campbell admitted that muscles help her to gain confidence.

Of course, since she started to lift weights she began to pay attention to diet, but says that she eats daily 1KG of chicken carefully distributed in five meals.

“How’s my day? Wake up, coffee, lunch, training, lunch, sleep, lunch, training, lunch, sleep,” explained Campebll, which are training in the first place, even when celebrating birthdays or anniversaries variety.

“Bodybuilding gave me the power to change many things in life, among other things, to stop the marriage.

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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

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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What happens to the body after stopping drinking coffee?

What-happens-to-the-body


What-happens-to-the-body-after-stopping-drinking-coffee

What happens to the body after stopping drinking coffee?

Coffee as a favorite drink, because of its wealth of famous substances caffeine, is a powerful tool for the management of some internal processes in the organism. Many people for various reasons choose to stop her drinking, and very quickly start to feel the full range of side effects of the lack of caffeine in the blood.

These are changes that are felt after the end of the dosage of caffeine in the blood.

Fatigue, headaches and mood decline

The first consequence, but that is only the first week until the body is not quitting caffeine that is certainly known as one of the mild type of drug. Just a day after the cessation of caffeine intake, will be considerably more difficult to awaken, and pains in the head and frequent mood swings are just a side effect of that. Only after 7 to 10 days, can be said to begin normal operation of the purified body.

Weight loss, and sometimes weight gain

Relaxed calorie intake by drinking coffee, often as a result of bringing a calorie surplus or maintain weight. When it withholds part of a person usually slightly lowered weight. The second part of the person to be able to gain weight because caffeine normally suppresses hunger, and when it does, usually resort to some kind of snack.

Increasing energy and better sleep

After the crisis period after the cessation of caffeine intake, most people realize that there is more energy than before. As for sleep, the difference is that the coffee definitely should not drink at least 6 hours before bedtime, and by the poor who adheres. Just because people do not drink coffee have a stronger and higher quality sleep.

Less susceptibility to stress and greater peace of mind, but also lower blood pressure

How caffeine stimulates the release of adrenaline, so that drinking coffee increases susceptibility to stress and create a sense of nervousness. Ejecting the caffeine from the diet, and the arteries and blood vessels will be more relaxed and blood pressure will be lower, as is often the main reason for drinking coffee.

Reducing the intake of antioxidants and the loss of health benefits

How coffee is a great antioxidant, so stop eating the same means and remain without a number of health benefits that normally carries. This is supposed to compensate in other ways, by increasing the intake of other foods with this feature. In addition, the daily dose of caffeine keeps and heart health, you also lose the cessation of consumption of the famous beverage.

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Best Breakfest Foods to start your day | Nutrition Tips

breakfest-best-way-to-start-the-day


Best Breakfest Foods to start your day

Best Breakfest Foods to start your day | Nutrition Tips

The next time you decide to go out of the apartment and have not eaten anything, remember that skipping breakfast can lead to overeating later in the day. You want your breakfast contains carbohydrates, fiber and a little protein. Your options are limitless. We bring you some of the foods that are excellent choices for breakfast.

Oatmeal

Oats are a natural source of beta-glucan. This is the kind of fiber that helps regulate cholesterol. Studies have shown that people who will enter beta-glucan, have lower levels of bad, and higher levels of good cholesterol. Oatmeal also contain omega-3 fatty acids, folic acid and potassium. They need only 15 minutes to cook, and any kind of cereal is a good choice, it is important not contain added sugars.

Yogurt

It also contains calcium and protein, which will keep you fuller for a longer time. Choose plain and full fat yogurt. Do not take fruit yogurt because they contain added sugars. I prefer plain yogurt rich fresh or dried fruit, add a little honey.

Wheat germ

A little wheat germ is enough to feel their health benefits. Just 2 tablespoons wheat germ will satisfy 15% of the recommended daily dose of vitamin E and 10% of the recommended daily dose of folic acid. People often do not get enough vitamin E, which is why wheat germ great way to increase your intake. Especially if you do not eat often nuts and seeds, two best sources of vitamin E. Wheat germ is very easy to include in your daily diet. I agree with almost all foods and you need to just sprinkle on his usual breakfast.

Grapefruit

One study found that people who ate half a grapefruit before each meal, quickly lose their excess weight. Grapefruit will enhance fat burning and a great act to balance insulin and blood sugar in the body. Grapefruit will hydrate your body, quickly fill you up and strengthen the immune system. Grapefruit can eat together with protein, such as yogurt or eggs. If you are taking any medication, first consult your doctor because grapefruit can interact with certain medications.

Banana

There is nothing so good as bananas, which will help prevent cravings for food in the afternoon. This fruit is one of the best sources of complex carbohydrates, and will keep you fuller for a longer time. Choose bananas, whose bark is still a little green. You can add them to your oatmeal as it will sweeten them naturally. Thanks potassium, bananas help in regulating blood pressure. Bananas are especially good for people suffering from hypertension.

Eggs

This used to be a bad reputation because one egg meets about 60% of the recommended daily intake of cholesterol. Eggs are an excellent source of protein and one of the few foods that naturally contain themselves in vitamin D. If you decide to enter only lean protein and reduce the intake of fat and cholesterol, eggs are a great choice for you. Experts advise that people with normal cholesterol levels do not eat more than 300 milligrams of cholesterol a day.

Butter Almond

If you do not eat eggs or dairy products, butter and almonds is a great alternative source of protein. It does not contain saturated fatty acids and very well go with an apple or banana. Nutritionally speaking, almond butter can be compared with peanut butter. One tablespoon contains about 100 calories. But almond butter contains less saturated fat and is a better choice for people who are sensitive or allergic to peanuts.

Watermelon

Watermelon is an excellent choice for the morning because you will start the day hydrating your body. Watermelon is one of the best sources of lycopene, a compound which found in red fruits and vegetables. It is important for vision, heart health and cancer prevention. Best of all is that watermelon contains only 40 calories per cup and is on the list of foods with negative calories. It’s short, it means that the body during digestion watermelon consume more calories than you eat.

Linseed

Sprinkle ground flax seeds for his breakfast and he will become a great source of omega 3 fatty acids. Just 2 tablespoons of flaxseed will fully meet the daily need for omega-3 fatty acids. Linseed also contains fiber and lignans, an antioxidant which has been shown that it can reduce the risk of developing breast cancer.

Blueberries

Fresh or frozen are a great source of antioxidants. Studies have shown that regular consumption of blueberries may improve memory, motor skills and metabolism. Wild blueberries contain the highest concentration of antioxidants known as anthocyanins. Blueberries contain only 80 calories per cup so they can safely add it to your cereal or smoothie.

Strawberries

Strawberries are very healthy because they contain a lot of antioxidants and low in calories. One cup of strawberries meets your daily needs for vitamin C and also contains folic acid and fiber. Strawberries are good for the heart. One study found that people who eat 3 times a week strawberries have a lower risk of heart attack.

Coffee

Coffee makes a lot more except that you challenge. The coffee is associated with a lower risk for various diseases, particularly diabetes and prostate cancer. Studies have shown that coffee can extend lifespan. Catechins and antioxidants, which we find in coffee, your body will do wonders. However, it is best to drink coffee without sugar, whipped cream, cream or milk.

Tea

If you are not a coffee drinker, drink tea because it provides equally good health benefits. It contains less caffeine and hydrate the body better than coffee. Also, tea is an excellent source of antioxidants that strengthen the immune system. All teas contain antioxidants, but green tea is somewhat healthier. Studies have shown that five cups of green tea a day can speed up the metabolism and accelerate weight loss in the abdominal region.

Melon

Any fruit is a great choice for breakfast, and melon no exception. 4.1 melon contains only 50 calories and will satisfy the need for vitamins C and A, which are important for the health and beauty of skin. Just like watermelon, cantaloupe contains a high percentage of water, which means it will moisturize and keep for a long time sieves.

Kiwi

This small fruit contains about 65 milligrams of vitamin C per serving, which is almost the same as for orange. It is an excellent source of potassium and copper, and contains more fiber than bananas. Fiber is necessary for your digestive system running smoothly. One study found that two kiwis a day for a period of one month may reduce the incidence of constipation in people suffering from indigestion. Kiwi fruit is a delicious by itself, and you can eat it in combination with strawberries, bananas, or add it to a smoothie.

Orange Juice

Freshly squeezed orange juice is a great choice for breakfast. For even more nutritional benefits, buy freshly squeezed orange juice enriched with vitamin D. In addition to eggs, oily fish and fortified milk, orange juice is a source of vitamin D, which we find in a truly small number of foods. Increasing the intake of vitamin D is associated with a lower risk of osteoporosis, depression, and cancer. Do not drink more than one cup of orange juice because it contains no calories and sugar. Also, keep in mind that fruit juices are not a substitute for whole fruit in your diet.

Cranberry Juice

Cranberry juice can help prevent the buildup of bacteria in the area of ​​the urinary tract. Cranberry juice can also speed up the passage of urinary tract infections. Studies have shown that cranberry juice promotes cardiovascular health, and preliminary studies have shown that it can help in the prevention of ovarian cancer. Like orange juice, cranberry juice, drink in moderation.

Raspberries

This summer fruit is an excellent source of antioxidants that reduce the levels of free radicals and the risk of cancer cells. Raspberries are an excellent source of fiber, vitamins C and K, which helps build strong bones. Although you can buy fresh raspberries all year, buy them only when they are in season, because then the cheaper and healthier due to the lower contribution of pesticides. Frozen raspberries contain almost the same nutritional properties as well as fresh.

Whole wheat bread

Carbohydrates are an essential part of breakfast, but it is important that you enter the complex carbohydrates. Simple rule to follow is to always choose whole grains. The same goes for bread, pastries, cereal and pasta. Whole grains contain more fiber and nutritional compounds from simple or refined. What you put on your bread is also not less important. If you eat it with jam or marmalade, your body will enter the empty calories. Eat it with eggs or butter almond.

Source: centar-zdravlja.net

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Two cups of coffee to reduce muscle pain

coffee


coffe

Two cups of coffee to reduce muscle pain

Taking caffeine as a food supplement at a dose of caffeine equivalent to two cups of coffee one hour before physical activity by 48% reduces subsequent muscle pain, according to research published in the Journal of Pain.

For comparison, similar studies have shown that compositions similar Andolu tablets alleviate musklfiber to 25%.

The authors of this study pointed out that the study involved only 9 women not accustomed to higher doses of caffeine, and considering the results obtained, dietary supplements containing caffeine are recommended for beginners in recreational sports activities.

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Foods that will boost your metabolism and increase fat burning

fat-burning-food


fat-burning-food

Foods that will boost your metabolism and increase fat burning

While there is an element of truth in principle to maintain the weights, is actually a function of calories consumed compared to calories consumed as energy, this is not really the whole story. For example, do you know what the difference is if you drink a glass of Coca-Cola in comparison with the same amount of calories from cereal. The oatmeal provide a feeling of satiety, which gives us energy in the long run, while Coca-Cola raises insulin levels and for a very short time become more hungry than you were before you drink it. In addition, it is more likely that these empty calories settle somewhere in the region of the buttocks or thighs.

So what do you do? The answer is simple: start to feed wisely by eating foods that are considered termogenetskom. For example, some foods are believed to metabolism, ie, it naturally increases energy consumption, helping you can burn fat in the body, not to the same precipitates. And when this happens, your body turns to the existing fat deposits to meet its energy needs, helping you to get rid of those fat deposits that you cover struggled acquired muscles. In addition, some termogenetska foods have properties that go beyond the effects of burning fat. For example, some types contribute to a greater sense of satiety, some prevent those calories you consumed enter your body, while others stimulate the body to release more fat, while no metabolism. In other words, the body’s fat metabolism is a complicated process, but if you understand how food works to stimulate fat burning, then you can choose those food choices that will help your body to get rid of unwanted fat.

HOT PEPPERS

Cayenne pepper is right termogenetska food. When you consume it in sufficient quantity, your body temperature increases and you can actually feel the sweat. If you insert a conscious effort to eat healthy, adding peppers actually are improving your body’s ability to prevent the accumulation of fat. As these peppers contain very few calories, consumption does not add a lot more energy into your meal when you consume them in large quantities. Capsaicin, a substance that is responsible for the keen taste of some kind of pepper, the active ingredient to accelerate work to increase metabolism and fat consumption. This ingredient works by raising levels of norepinephrine, a chemical substance in the brain that accelerates the heart rate, release of glucose and blood flow to the muscles. It can also alleviate feelings of hunger, and therefore food intake.

What to do: add the chilli eggs, cream cheese, salads, meats and traditional Mexican food (if you want to boost their otherwise bitter nature). To get the best effect termogenetski hot peppers, make smart food choices, putting the emphasis on low-calorie foods such as lean meat or vegetables rich in fiber. But you should know that this termogenetski effect is not so strong to undo all too entered the calories or fats that are found in foods such as pizza or candy.

EGGS

jajePokazalo that eggs promote weight loss process, that it increase the feeling of satiety and contribute to reducing consumption of calories later in the day. In one study, it was discovered that two eggs for breakfast helps reduce appetite and calorie intake in a 24-hour period compared with breakfast made of pastry with the same number of calories. Those who ate eggs lost significantly more weight and fat in the abdominal area than those who ate a bagel.
In addition, the protein in eggs contains one of the best profiles of amino acids that are found in foods, which is why this food is great for building muscle. Fats that are found in the yolk helps to slow down digestion, thereby reducing hunger and at the same time providing a large number of useful properties.

What to do: Eat two or more eggs to five days a week as part of a healthy breakfast. Also, please note that breakfast reduce your intake of carbohydrates that are quickly digested, such as biscuits, because they can lead to insulin reaction that stimulates the appetite and encourages the body to store fat.

CINNAMON

Cinnamon helps control body fat by making a positive effect on the body’s response to insulin and helping to burn fat in the body, which represents two very desirable effect when trying to lose weight.

Firstly, cinnamon increases the flow of insulin in muscle cells, leading to greater muscle building in physically active people, but not to the deposition of fat.

Secondly, research has shown that one of the substances which are located in cinnamon stimulates reduction of body fat in that stimulates glucose combustion within the fat cells. For this reason, cinnamon extract is used in many The burner fat.

What to do: Cinnamon can eat in an arbitrary amount along with cereal or a protein shake. It would be best if all this chop and mix in a blender to make sure that everything is evenly mixed. Cinnamon will improve the taste of food, and at the same time have a double effect when it comes to burning fat.

GREEN TEA

The primary fat burner in green tea, in addition to caffeine, epigallocatechin gallate is Catechins (EGCG), which blocks the enzyme that breaks down norepinefrin.Kao we have already mentioned, this neurotransmitter is crucial for the regulation of metabolism. By stopping the breakdown of norepinephrine, green tea effectively speeds up the metabolism. The caffeine and EGCG have slightly individual effect, so that there is logic in it to take advantage of their joint effects in a healthy and delicious beverage.

What to do: green tea you can drink as much as you want, but supplements based on green tea extract are much more effective for burning fat. For those of you the best results, you should take three doses of 500 mg each day.

OAT FLAKES

This classic breakfast can help reduce levels of fat because it contains carbohydrates that are slowly digested and a large amount of fiber which is required to maintain a stable level of insulin throughout the day.

In one study has found that athletes who bring a slow digesting carbs for breakfast and lunch have lower insulin levels compared with those who eat carbohydrates that are rapidly digested (such as fruit juices and the like). Higher levels of insulin helps the deposition of fat, especially if you do not train regularly.

What to do: eat a small bowl of cereal for breakfast, and to achieve better results, you can spice it up with cinnamon and eat them in combination with two eggs and a cup of black coffee.

WHEY

Even if you’re not a fan of supplements, you should consider how to turn whey into your diet. One scoop of whey mixed with water provides 25 grams of protein with only 100 calories (assuming you consume whey is not enriched in carbohydrates and / or fat). Whey has many beneficial effects for those who are physically active.

Studies have shown that subjects who consumed whey generally lost more fat and more lingering muscle tissue of patients in the control group, and seem to be more likely that in this process included several mechanisms. One of the reasons why this is happening may be that whey reduces the feeling of hunger. In one study, it was revealed that the subjects who consumed a whey shake 90 minutes before they were allowed to eat a big meal, ate significantly less food than when they drank a shake based on casein. The researchers concluded that this result might be caused by the fact that whey stimulates release of the hormone cholecystokinin, which prevents hunger and glucagon like peptide-first You already know that when you overeat on an empty stomach, you can bring yourself almost to a state of coma. In addition, there is a strong potential that a diet with high protein content can create termogenetski effect. Although some of this is still fierce debate. Just do not go into extreme situations and reduce carbs and fat to a very low level.

What to do: drink whey before you go to the gym after a workout, or at any time when you feel hungry and do not have time to eat anything but fast food. Also, consider the fact that whey drink about an hour before a meal.

COFFEE

Coffee shop only to awaken you can, coffee can awaken and metabolism. Additionally, caffeine stimulates brain activity. Another useful function is its ability to positively impact on your physical activity in the gym. In fact, studies have shown that one cup of coffee before a workout can help to raise greater load and do a larger number of repetitions.
Coffee is one of the largest sources of antioxidants, substances that help to neutralize harmful free radicals. Caffeine is a stimulant of the central nervous system, so there’s a clear termogenetski effect. However, one should know also that the body eventually gets used to a certain intake of coffee.

What to do: enjoy a cup of coffee without milk or sugar, with breakfast in the morning. One cup of coffee contains about 100 mg of caffeine. Second cup of coffee, drink about 30 minutes before you go to the gym. Not only will you better practice, but will also burn more calories. Change and caffeine intake over time to achieve even better results: coffee, drink a few months and then stop drinking the next three, four weeks to increase its effect when it again you start to drink.

GINGER

Ginger root of the known properties of the reduction of inflammatory processes in the body and the prevention of nausea, can be useful in the reduction of body fat. Studies have shown that dried ginger metabolism. In addition, ginger increases the production of lactic acid in muscle tissue, which can stimulate the release of growth hormone simultaneously with increased lipolysis (ie fat burning).

What to do: eat ginger along with other foods. It is especially good with sushi.

COLD WATER

Sometimes science proves to be true some things that were previously resembled the stories that are old grandmother talked. In fact, studies have shown that cold water can significantly speed up your metabolism, although other studies came to the assumption that termogenetski effects of cold water are not as significant as we would like.

It is assumed that the body increases the temperature of cold water and thus leads to a slight termogenskog answers, but it does not mean that the answer will be greater if you drink more water. However, the cold water can provide you with an additional effect, which is perhaps just as well. Consuming large amounts of water can also have other advantages: water keeps hydrated state, and in this way actually improves the energy level of your body. Water is essential for burning fat and it contributes to lower overall caloric intake.

What to do: drink a glass of cold water on an empty stomach three times during the day, when you first wake up in the morning, and then in between meals. Also, the water should be regularly drink with your meal, as often as possible.

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