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

bananas-tips-food


bananas-tips-food

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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Arnold Schwarzenegger recommends consuming less meat

Arnold-Schwarzeneger-protein


Arnold-Schwarzeneger-protein

Arnold Schwarzenegger recommends consuming less meat

Although it sounds paradoxical that the seven-time Mr. Olympia advised others that they throw the meat out of their diet, the great Arnold Schwarzenegger certainly knows what he’s talking about, and his advice is the product of the best intentions, and it is about people’s health.

As a politician, Schwarzenegger has earned the most votes advocating turning to renewable energy sources, encouraging people to start thinking about the environment and their own health. His advice on changes in diet, focused primarily on human health, because, as he himself says, scientific studies have clearly implicated in the increased consumption of meat:

– Accelerated aging process

– Curing blood vessels

– Chronic inflammation

– Risk of cancer

– Risk of Diabetes

How then enter proteins?

Athletes, as it was Schwarzenegger directly would be degraded to such a change because they are concerned proteins. However, it is important to know that there are very good alternative sources of macronutrients that responsible for the construction and recovery of muscle fibers.

Among the recommended food rich in proteins are:

– Nuts

– Seeds

– Peanut butter

– Buckwheat

– Oats

– Millet

– Rice

– Lens

– Beans

– Cereals

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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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The oldest bodybuilder died | R.I.P. Manohar Aich

R.I.P.-Manohar-Aich-died


R.I.P.-Manohar-Aich-died

The oldest bodybuilder died | R.I.P. Manohar Aich

Aich son announced that his father died on Sunday due to health problems caused by old age …

The celebrated Indian bodybuilder and former Mr. Universe Manohar Aich died in the eastern Indian city of Calcutta in 104 years.

Aich grew up as a small boy, and throughout life is overcome numerous obstacles, poverty and stay in prison, in order to reach fame.

Manohar-Aich

In London in 1952 won the title of Mr. Universe, a home to come back as a hero. Many boys begin to engage in this sport inspired by his success.

He has won several titles in the Asian competition. He was known as “Pocket Hercules”, because he was a high 150 centimeters.

Aich is often said that the secret of longevity, ability to trouble accepting lightly and to be happy during difficult periods in life. He claimed that he had seen with a diet of milk, fruits, vegetables, rice, lentils and fish maintain health.

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Smart People Don’t Diet | Motivational Quotes

not-diet,-its-a-lifestyle-motivational-quotes


not-diet,-its-a-lifestyle-motivational-quotes

Smart People Don’t Diet | Motivational Quotes

Don’t start a diet that has a expiration date…Focus on a lifestyle that will last forever.
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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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Vote for Kai! Phil Heath vs Kai Greene 2015

Phil Heath vs Kai Greene poster


Vote-for-Kai!-Phil-Heath-vs-Kai-Greene-2015

Kai Greene began his campaign with the competition diet for Mr. Olympia throne. Maybe this year will be the year of predators.

Kai Greene for years chased Phil Heath and trying to win the title of Mr. Olympia, but so far every time lost in the fight for the most prestigious award in bodybuilding against rivals Phil Heath, so far already four-time champion. But did not give up, once again will try to conquer the big task, and it is trying to support with some humor and of course with its own promotion and marketing.

Its excellent video was made as a parody of similar videos American politician who has some self-irony in it, gallantly ignoring the fact that his situation is now much different from the situation of a politician. The slogan “Vote for Kai’s” not bad, but it primarily not need the votes of fans, but scores of judges.

It will have to make in September, bringing its 100% form, so we hope that the campaign will not forget the necessary competition diet, because it will definitely be a need to fight with Phil.

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How to have a healthy diet with a small budget

small budget


How-to-have-a-healthy-diet-with-a-small-budget

How to have a healthy diet with a small budget

Many people think that it is increasingly difficult to keep healthy, especially if you do not want half of their income each week to spend on food.

The consumption of cheap and processed meat poses serious health risks, but finding quality alternatives that you can afford is not easy. According to a study conducted at the University of Washington, a healthy diet can cost up to 10 times more than eating fast food.

Let us not forget how expensive can be bad health, especially when we bring ourselves to a chronic condition. If you continually eat healthy foods, you will enjoy increased energy levels, high immunity, cognitive performance, and will generally feel better.

How do we solve this dilemma? Fortunately, a healthy diet is not as expensive as some think.

If you are willing to do a little diet plan and add variety to their habits of eating, you can eat healthy without going bankrupt.

Cheap sources of healthy protein and fat

EGGS – One of the best sources of protein, with about 6 grams per egg, and are also a great source of healthy fats. Eggs also have some other positive impacts on health such as reducing the risk of thrombosis and increasing concentrations of lutein and zeaxanthin (powerful antioxidants) in the blood.

If you are afraid that the cholesterol in eggs increases the risk of heart disease, this myth was completely demolished in many epidemiological and clinical research. Eggs are difficult to surpass in both price as well as nutritional value.

eggs-healthy-food

CHICKEN BREAST – There’s a reason why individuals who practice eating so much chicken: is cheap, has a high proportion of protein and little fat. Half a kilo of chicken breast contains about 130 grams of protein. It is true that the ratio of omega-6 and omega-3 fatty acids in poultry is not uniform (about 10: 1, while the beef is about 2: 1), but this imbalance can be easily replaced by the addition of fish oil or by eating oily fish, such as tuna , trout, herring, sardines or mackerel (which everyone should eat anyway).

Almonds – Favorite nuts. They have a high nutritional value and great taste. A handful of almonds (about 15 pieces) contains 9 grams of healthy fat, 4 grams of protein, and less than 4 grams of carbohydrates. Like eggs, come with several additional benefits to our health – eating almonds is associated with a reduced risk of diabetes and reducing body weight.

Go well with granola or muesli, and oatmeal. You can prepare and freshly ground almond butter. Excellent without supplements, but even better in combination with fruits like bananas or apples.

Almonds-healthy-food

Fasting cheese – 250 to 500 grams of low fat fresh cheese, 30 to 60 grams of protein and very little fat. A great taste with a little salt and pepper, or in combination with fruit.

Avocado – This is one of the best sources of unsaturated fat (an avocado contains about 15 grams), which improves cholesterol levels, reduces the risk of cardiovascular disease, and improve brain function. In addition, the avocado is full of phyto-chemicals that are useful in the fight against cancer.
There are several ways to prepare, not just guacamole. Excellent combined with eggs, in soups, and in various sauces with tomatoes. Prices vary depending on the season, demand and the level of production, each piece can be used for two meals.

Cheap sources of healthy carbohydrates

They play a vital role in the diet of individuals who exercise. The most popular form of carbohydrate is processed fast food, which can pose serious health risks of long-term consumption. On the other hand, regular intake of nutritionally rich carbohydrates is associated with a reduced risk of chronic diseases. Read below what are the best sources of cheap and healthy carbohydrates.

Oatmeal – One cup of dry oat bran contains more than 100 grams of carbohydrates, 26 grams of protein and 11 grams of fat. Are a great source of dietary fiber. Studies have shown that oatmeal reduces LDL (bad) cholesterol.
Oatmeal is the basis of the diet of many bodybuilders – you can even replace the flour with ground oatmeal in the preparation of bread and cakes.

Oatmeal-healthy-food

BEANS – Black beans are an excellent source of carbohydrates, but also potassium, calcium, folic acid and fiber. One cup contains about 40 grams carbohydrates, 15 grams of protein and about 1 gram of fat. Cook it and serve it as a side dish or make a soup or a sauce of beans.

BROWN RICE. One cup contains about 45 grams of carbohydrates, 5 grams of protein and 2 grams of fat, and there are nearly 4 times more fiber than white rice, and more vitamins, minerals and other beneficial nutrients.

Research has shown that high levels of consumption of refined grains such as white rice, associated with an increased risk of developing type 2 diabetes, which is the usual consumption of grains such as brown rice, is associated with a reduced risk.

FRUITS – You can not go wrong with fruit. A good selection of the grapes, apples, bananas and oranges, full of antioxidants, vitamins, minerals and fiber.

Potatoes – batata or sweet potato gives you a feeling that today is the day of cheating, even if you do not do. They can be sweet as a dessert, filled with vitamins and other micronutrients. One cup of mashed sweet potato contains about 60 grams carbohydrates, 4 grams of protein and less than 1 gram of fat. You have no reason to omit it from your diet.

You can eat healthy without going bankrupt

There are still some tricks to save – buy frozen vegetables, buying larger quantities, tracking sales and seasonal ingredients and preparing food in bulk for later use.

And finally, let’s not forget the most important value of a healthy diet – longevity, vitality and life without the disease – it is priceless.

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ABS Myths | Mistakes You Must Avoid | ABS training for definition


ABS Myths
ABS Myths

ABS Myths | Mistakes You Must Avoid

Here are facts from Arnold’s book

Arnold Schwarzenegger and Joe
Arnold Schwarzenegger and Joe

SPOT REDUCTION

Since most oft he top bodybuilders today, regardless of stature, are massively developed for their body size, the most important goal of abdominal training has become definition. This involves two things-training and developing the abdominals and reducing body fat sufficiently to reveal the muscularity underneath.

When I got into bodybuilding most competitors believed in something called spot reduction, and there are a lot of people who still think this is possible. Spot reduction refers to training a specific muscle in order to burn off fat in that particular area. According to this idea, to develop abdominal definition,  you do a lot of ab training, lots of high reps, and burn away the fat that is obscuring the development of the abdominal muscles. Unfortunately, this doesn’t work. When the body is in caloric deficit
and begins metabolizing fat for energy, it doesn’t go to an area where the muscles are doing a lot of work in order to get additional energy resources. The body has a genetically programmed pattern by which it determines from what adipose cells to access stored fat energy. Exercise does burn
calories, of course, but the abdominals are such relatively small muscles that no matter how much ab training you do you won’t metabolize nearly the energy you would by simply going for a walk for the same amount of time.
But this is not to say that training a given area like the abs doesn’t increase definition. As I said, the abdominals get a hard workout when you do heavy exercises, but what they don’t get is quality training – that is, isolation, full-range-of-movement exercises. Movements that do this bring out the full shape and separation of the abdominals instead of just
making them bigger. So although training the abs like this doesn’t do a lot to reduce the fat around the waistline, it does create very well defined muscles that are revealed once you are able to reduce your body fat sufficiently by means of diet and aerobic exercise.

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Breakfast is the most important!

Breakfast is the most important


breakfast

Breakfast is the most important!

Breakfast is the most important meal of the day. After a night’s rest, breakfast is the perfect tool to start the metabolism and providing energy for the upcoming day. Since this is the first meal after waking up, he should provide us enough energy for the day and all the efforts that await us.

A healthy breakfast is rich in carbohydrates which trigger the brain and feed it to us by raising the concentration. For this reason, we recommend the intake of cereal that contain complex carbohydrates that provides our body enough fiber.

healthy-food

After carbohydrates next item on the list you need to enter the breakfast are vitamins. The combination of vitamins with some quality protein will provide you with enough energy for a quality start. Proteins are the basic building blocks of matter every tissue in the body. Without the proteins are not functioning nervous system, there is no immunity, therefore, there is no life and besides proteins provide a feeling of satiety, so we will not resort to unhealthy carbohydrates. As a good source of protein can take peanut butter or eggs and also there are whey proteins. EGGS – classic food for a good breakfast. Eggs are foods exceptional biological value and nutrition. Energy value of the average is 147 kcal per 100 g are also very rich in protein as 6 grams.

Whey proteins (whey) has the highest bioavailability (efficiently reach parts of the body where they are needed. Whey is the richest source of BCAA that are metabolized in the muscle, and are critical in times of training, but also in the recovery period. Whey contains the amino acids leucine and glutamine, which are important in building and growing muscles. Briefly whey makes athletes more prepared and resilient.

The last item you need to enter to make our breakfast was complete are omega 3 fatty acids. Omega 3 fatty acids are essential semi unsaturated fatty acids found in foods such as fish, flax seeds, cooked soy beans, nuts, tuna. Omega 3 fatty acids are essential for human health and the daily intake of 1.6 grams per day (EPA and DHA) for men and 1.1 grams per day (EPA and DHA) for women has been established as the minimum daily intake.

If you skip breakfast then you will have a reduced concentration, prolonged reaction time, low blood sugar levels and decreased work productivity.

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Suggestions for meals before bedtime to build muscle mass

meals-before-bedtime


meals-before-bedtime

Suggestions for meals before bedtime to build muscle mass

When you train in order to put on muscle mass, then it is proper diet plan is of great importance. The way you eat during the day can contribute to or hinder your training. What are the foods that best contribute to building muscle? Should you eat something light before bedtime? In the world of fitness there is a lot of controversy about the meal before bedtime. Some say that the meal before bed is essential for building muscle mass, while others believe that this habit leads to weight gain.

The truth is somewhere in between. If you want to put on additional or maintain existing muscle mass then it is a good idea to have a meal before going to sleep, which is rich in protein. However, this is not necessarily true for those who want to lose fat.

Here are some ideas for a meal before bedtime to help you to build muscle mass:

Lowfat cheese

Lowfat cheese is one of the unavoidable foods in your diet every bodybuilder. One cup contains only 163 calories and 6 grams of carbohydrates, while it contains 28 grams of protein. It also contains large amounts of calcium, iron, selenium and vitamin A intake enough calcium to strengthen your bones, improve your cardiovascular health and promote fat loss. Low-fat diet cheese contains all the essential amino acids needed to build muscle mass. This healthy foods going well in combination with avocado, cucumber, tuna, almonds and green vegetables.

Omelet with eggs

Eggs are high in protein and amino acids. If you are hungry at night or you want something to eat quickly make yourself an omelet. You can add some mushrooms, peppers, spinach or chicken breast. Eggs are a great choice because they are rich in protein. It also contains significant amounts of copper, zinc, calcium, iron, magnesium and potassium.

Casein protein

Casein is a protein that is digested slowly and that promote muscle building and fat-burning. Containing higher amounts of calcium than other types of protein and a sustained release of nutrients into the circulation. Latest research has shown that casein promotes colon health better than soy and meat. It also represents one of the best sources of protein available. Many bodybuilders consume casein shakes or casein powder used for preparing healthy meals or desserts such as pancakes and ice cream.

Greek yogurt with nuts or flax seeds

Greek yogurt is rich in probiotics and contains twice as much protein than regular yogurt. It is also thicker, creamier and tastier. Due to the large amounts of protein, Greek yogurt is a great snack. It also stimulates digestion and the longer you hold sieves. You can mix it with almonds, walnuts, flax seeds or peanut butter. This type of yogurt contains less lactose than other dairy products, making it safe for people who are not tolerant to lactose.

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Common causes of slow metabolism

slow-metabolism


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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