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Tips to Lose Weight Without Diet and Exercise

loseWeight-2Dropping a few pounds doesn’t have to involve deprivation or intense workouts. These tricks will help you slim down the easy way

The Gluten-Free Diet Cheat-Sheet: How to Go G-Free

The Gluten-Free Diet Cheat-Sheet: How to Go G-Free

New to gluten-free living? 

Here’s a printable quick start guide on how to begin a gluten-free diet.

Karina’s Gluten-Free Cheat Sheet

by Karina Allrich


Foods to avoid on a gluten-free diet: 

Is Nerium Skin Care Toxic For Consumers?

Consumers who are reviewing skin care products based on youthful results should consider the product known as Nerium. With the emergence of several blogs and reviews of the product, there is heavy scrutiny around the concept, is Nerium a scam or not? In basic, the issue surrounds the use of nerium oleander, which doesn’t present the probability of toxicity.

Is Nerium Skin Care Toxic?

No. If you read through reports related to the plant extract used in small doses within these products you understand the medicinal properties it presents. Among the conditions that doctors used nerium oleander to treat includes skin issues. This includes acne, discolorations, and warts. In skin care products, the extract doesn’t present a probability of poisoning users as it is created with a small amount of the substance, and it is not ingested.

What Does It Do?

Essentially, the Nerium products provide skin care options to reduce fine lines and wrinkles. It also provides adequate moisture levels, which are necessary to give skin a youthful appearance. Product suppliers claim that it works better than other options on the market. However, results vary among users and the product doesn’t affect two users in exactly the same way.

Are There Warnings?

Yes. Primarily, women who are pregnant or breast-feeding their babies are warned to refrain from using any products that contain nerium oleander. Additionally, consumers who have electrolyte or heart conditions should not use these products unless their primary-care physician or a specialist makes this recommendation and monitors its effects closely.

Consumers should evaluate the results and warnings whenever they choose to use any new skin care products. This doesn’t imply that they are scams, however; some ingredients could lead to allergic or toxic reactions based on their current medical conditions.

While nerium oleander is an effective extract for creating medications, it is advantageous to ensure that the products you choose have safe levels of the plant substance. Nerium AD is a skin care product that is made from this extract; reviews indicate that it is safe to use and presents you with a wealth of benefits. To learn more contact your preferred retailer today.

When Is It More Than A Massage

Open your mind to a new day where things are done a little different than years ago.  For instance more and more people are thinking outside the box and beginning to understand the benefits of massage therapy.  One service that is showing growth in that area is the mobile massage therapist where the therapist actually comes to the client in the home or office.  This service is very convenient for people that are concerned about their health and well being but has a hectic schedule and can’t get away.  A Mobile massage takes the service to another level by using portable equipment that can bring the massage directly to them so they receive the benefit.

Another name for mobile massage is outcall or traveling.  If this is of interest to you here are some tips to help you find your way in this arena.
  1.   Check with your state license department to make sure what kind of licence you need. 2.   Goals and plans – Define your goals then take time to decide what you want out of this business. 3.   Be realistic about what you are going to charge people. 4.   Make sure you have reliable transportation with plenty of room for equipment. 5.   Think about your hours.  Will you strictly be 9 to 5 or will you cater to the professional and do some night work? 6.   Will you work on the weekends when the regular person is off? 7.   You will be lugging around that big equipment so get a cart for pulling the table to save your back.

There are several different you can get from regular massage to deep tissue massage.  In Hong Kong they use a lot of the tantric massages utilizing Hong Kong massage services and out call massages in Hong Kong. But the ones that are a true out call uses the skill of the therapist that had to learn to be able to do this. There are many schools where you can go and get your state license.  It is a quick and cost efficient school about the only thing other than a license is equipment.

Happy Mobiling!

How to Lose Fat Without Cardio Exercise

Cardiovascular exercise is a healthy activity and helps lose unwanted fat and weight. It burns a lot of calories, and it’s a great way to work up a sweat and feel to energized. Some people find cardiovascular exercise a little too boring at times, and even aggravating to knees and other joints. It is possible to achieve and maintain a lean, toned body without doing any cardiovascular exercise.

The 7 sins can be good for you

Vice can be nice! Sarah Marinos explains why greed, lust and the rest aren’t all bad.

The 7 deadly sins can be good for you

Since Pope Gregory created his deadliest sins short list in AD590, lust, sloth, gluttony, anger, envy, greed and pride have received bad press – unfairly, according to Dr Simon Laham, a research fellow in psychological sciences at the University of Melbourne and author of The Joy Of Sin (Constable). “For a long time we’ve been told  these things are uniformly bad and if we commit these sins we’re going straight to hell,” he says. “But they are more complex than we think – and they can be good for us.”

1. Lust

If you are lustful, you are probably good at details and problem solving. Lust improves our focus and attention and so helps us break down a problem and work through it logically. Laham says research has also shown we are more helpful when we are lustful. When men and women in a laboratory were asked to volunteer or to help a stranger, those lulled into a lustful state were more giving. “We increase our attractiveness to potential mates by appearing agreeable and generous,” Laham says. “So when we’re aroused we play up these qualities.”

2. Gluttony

Research shows people who are dieting are worse at problem solving. “This may be because dieters are preoccupied with food-related thoughts,” Laham says. “Or it may be simply that glucose replenishes our resources so we function better.”

People who don’t eat well are less generous. “Bring people into a laboratory, give some a piece of cake and leave the rest hungry and then ask them to donate to charity. The people who’ve eaten donate more,” Laham says. Rewards like food and money are processed by similar parts of the brain. If you’re hungry you not only crave food, you’ll hold onto your money.”

3. Greed

Who says money can’t buy happiness? “Money can make you happier if you spend it on experiences rather than possessions,” Laham says. “Experiences are often social and social relationships are important for happiness. Experiences also age well. You are left with the memory and can reinterpret that through rose-coloured glasses.”

Research by psychologist Kathleen Vohs found even thinking about money can also help us resist pain. Vohs asked people to count stacks of banknotes or to count banknote-shaped pieces of paper. After this their hands were plunged into a bucket of hot water. “The people who counted real banknotes felt less pain,” Laham says. “So it may be that thinking about money gives us a sense of being invulnerable.”

4. Sloth

Sleep is perhaps the ultimate slothful state. “But sleep improves our memory and ability to recall information,”
Laham says. “Experiences during the day are consolidated and formed into a network in our minds and this facilitates memory and insight.”

California State University researchers also found the slower our lifestyle, the more helpful we are. Why? Laham says “psychological overload” makes us blinkered. “We put on blinkers to remove distractions and to cope,” he says. “When we slow down we notice more and look beyond ourselves.”

5. Envy

“Most people think comparing ourselves with someone better off makes us feel bad, but it can boost mood, self-image and performance,” Laham says. “One study in Canada asked fledgling schoolteachers to compare themselves to an experienced, award-winning teacher. They read a newspaper article about this woman – a target of envy. The young teachers were then asked about themselves and were more likely to see themselves as intelligent and talented – like the teacher they’d just read about.”

Envy can also make us feel success is attainable. “A high performer can teach us how something is done and may change our expectations of what can be achieved,” Laham says.

6. Pride

“Encourage people to feel proud of themselves by telling them that they’ve done well at a task and then give them another task to do, and the proud persist longer at that task,” Laham says. “Pride induces a sense of control and the more you feel in control of what is happening, the more you are likely to act and persist in that situation because you feel more effective.” And, contrary to what you might believe, proud people are liked.

“If you’ve worked hard and put in effort and feel proud, people like that. It’s authentic pride,” he says. “But if your pride is based on arrogance – it’s narcissistic – that gives pride a bad name.”

7. Anger

Research from the Bar-Ilan University in Israel gave people a series of puzzles and told them the puzzles could be solved once a single rule had been worked out. In fact, the puzzles were unsolvable, but researchers wanted to study the reactions of the group. Some became dejected – and gave up. Others became angry. When the same people were given a second task, the angry people persisted and were more likely to solve the problem than the dejected group. “Anger can motivate, increase perseverance and help us face obstacles,” Laham says. “Angry people may also be regarded as more competent. Outward expressions of anger such as a serious facial expression can signal toughness and dominance. So you may be more likely to succeed with people because your expressions suggest you’re tough-minded.”

Social Benefits of Children’s Team Sports

Social Benefits of Children's Team Sports
Team sports teach problem-solving and communication skills. Photo Credit Barry Austin Photography/Photodisc/Getty Images

All types of sports can benefit a child by building self-confidence and promoting mental and physical well-being. Team sports, in particular, provide a child with additional social benefits. Whether a child is the star of the team or the second string, the team aspect teaches skills a child can use in athletics and in everyday life.

Team Attitude

Team sports promote a team attitude. Coaches often say, “There’s no ‘I’ in team,” which means one person doesn’t win or lose the game. Children work cooperatively to achieve a common goal. Having a team attitude teaches a child that while he can’t always control the outcome of a game, he can always try his best and suppor his teammates. He should always display good sportsmanship because a bad attitude reflects negatively on the whole team.


In an individual sport, skipping practice only hurts the individual athlete. In a team sport, what one member does affects the whole team. As part of a team, a child learns responsibility by going to practice when she doesn’t feel like it. Participating in any sport also encourages good time management skills. A child must organize her time to allow for homework, chores and sports practice. Time management is especially important because when a child is late or unprepared for a game or meet, she’s not just letting herself down, she’s letting down the whole team.

Problem Solving

Playing on a team can teach two types of problem-solving skills: strategizing to beat the opponent and solving conflicts among teammates. A strategic child might work with his team to create plays to counteract the opponent’s defense, or the child might discuss making player substitutions to match the strengths of opposing teams. An effective problem solver learns to compromise when disagreements with teammates arise. He learns to communicate with children from a variety of backgrounds, including kids who are loud and bossy or shy and submissive.


Sometimes in team sports, waiting is the name of the game, and waiting teaches patience. On a softball team, a child waits for her turn at bat. On the swim team, a swimmer waits for her teammate to touch the wall so she can dive in and swim her leg of the race. Practice drills promote patience as the child waits in a line for her turn on the playing field. Children also practice patience when helping teammates to learn a new play or master a new skill.

Learning The “Secrets” of Companies

How Effective is Platelet Rich Plasma? The start of the formation of the platelet can be traced inside the bone marrow. When you have platelet, you are assured that you have immediate clotting when you have wounds, making your wounds heal fast. The average lifespan of any platelet is about 7-10 days, and these platelets float in the blood and travel all throughout the body until it is used. When there are injuries, like for instance there are breaks in the integrity of the skin, the platelets will immediately coagulate on the site to rejuvenate the skin and to hasten the healing process. When clots are formed, there will be release in growth factors as well. The various blood groups will go into the area where there are growth factors present. In the platelet rich plasma therapy, the use of the growth factors make it possible for healing to occur in areas of the body where there are injuries. In a 6 cc of blood, you can expect to get at least 1 million platelet; and it is what you will find in platelet rich plasma or PRP. The idea that is involved in the healing process is that the more platelets that you have, the more growth factors are available; thus, in a range or 3-5 million platelets you achieve faster healing.
Interesting Research on Services – What No One Ever Told You
What methods are using the Platelet Rich Plasma Therapy or PRP? A study is conducted involving platelet rich plasma concentrate where it is introduced to people with tennis elbow or epicondylitis. There were people assigned in the treatment group and the control group in the study of PRP; and it revealed that those people on the group that were given PRP, 60 percent of them noticed improvement in their conditions; while only 16 percent in the control group were able to see some changes.
Getting To The Point – Companies
Achilles tendon problems are proven to be managed with PRP, the same management being used in the treatment of tennis elbow. There are variety in the results obtained in the study. The study has truly aided the people who have the tennis elbow problem, and more so are the people that are also experiencing Achilles tendonitis. Diseases such as plantar fasciitis, gluteus medius tendonitis and rotator cuff tendonitis of the shoulder have been addressed with the use of PRP. The tendons that are faulty are introduced with PRP through its injection; the procedure is safely done because it involves the use of ultrasound so that the needle will be guided on the right track and the right location where it is needed. The injury is created for healing to take place, and that is why the needle is used to create holes in the tendon to stimulate injury and so that there will be healing that will occur. In order that there will be healing to happen, the injury in the tendon is simulated through the use of the needle so that there will be growth factors that will accumulate on the injured area.

Tips to Lose Weight Without Diet and Exercise

Tips to Lose Weight Without Diet and Exercise

Dropping a few pounds doesn’t have to involve deprivation or intense workouts. These tricks will help you slim down the easy way

Lessons Learned from Years with Products

What You Need to Know About Posture Support Braces There are many cases of poor overall posture nowadays. These cases can eventually lead to back and neck pain. Changing your posture on your own can be really difficult. You’ll find that old habits are hard to break. This is where posture support comes in. The goal of this tool is to improve one’s overall posture. In addition to wearing posture support braces, you should consider doing some exercises that will help you improve your posture. You can then improve your overall posture with the muscles that you developed with these exercises. With this approach alone, it will be like hitting two birds with a single stone. You get the results that you want and develop a habit of standing straight. When looking for posture support braces to purchase, there are a couple of things that you must always keep in mind. You will only be able to get the most out of what you are paying for if you keep these things in mind. Here are some tips for those who are having a hard time picking the right posture support braces.
Reviews – My Most Valuable Tips
First up, know where your posture needs help the most. Only by knowing what’s wrong with you will you be able to figure out which type of support brace you should get. If you don’t figure this out first, chances are that you will get overwhelmed with the number of choices that you have.
Pillows Tips for The Average Joe
Before you decide to get a certain posture support brace, make sure that you check the straps out first. There are a couple of disadvantages in going for braces with very thin straps. Because they can easily dig into your skin throughout the day, they can make your feel really uncomfortable. Thick support straps are ideal for posture support braces. You might also want to look for those that have some padding that will make wearing them comfortable. If you can’t find braces with thick straps, you should consider wearing a t-shirt underneath the brace for your skin’s protection. Also consider the materials that were used in making the braces. It would be ideal for the braces to be made of breathable fabric and similar materials. You should go for braces made from materials that let air flow. What’s important is that your skin must be able to breath. Spandex braces will be among the ideal choices. No matter how tempting it can get, never skimp on your brace. Instead, go for the ones that will be well worth your money.

Herbal Health Supplements For Athletes

Herbal health supplements have numerous benefits especially to an athlete who needs more energy than a common person. Today, we want to be more energetic and we want to do more our daily life. Athletes require more energy. They want to run faster, jump higher, throw longer, play better and win their sporting event.

It is a well proven fact that the steroids involve the risk of health dangers. Athletes were looking for supplements that are safe and are effective in enhancing endurance. Herbal supplements suffice the requirement as they are safe and have very few or no side effects. They reduce the risks manifold that the manufactured steroids and drugs generate. Herbal supplements are an excellent source of energy and strength for an athlete. For example, Ginko Biloba is an herb which can increase an individual’s mental power, it helps in increasing energy levels too. The herb is a safe nutrition supplement for athletes when taken under strict medical supervision.

Common herbs like turmeric and ginger help athletes by boosting their energy levels. Though they are not regarded as energy producing herbs but they help in easy and better digestion of good. As better digestion means more release of energy, these herbs help trigger the release of energy and increase overall energy levels in an athlete. An herb named Gotu Kola was used by Indian Americans as an energy giving tonic. It is believed that this herb facilitates clear thinking in the brain. It also boosts the flow of blood through blood vessels. Another herb named Siberian Ginseng is an herbal supplement for athletes. Athletes from Russia as well as all over the world used to take Ginseng regularly to increase their stamina and reduce their stress. Licorice, is an herb that increases energy levels in an athlete. It arouses the adrenal secretions and reduces the symptoms of allergies.

The best herbal supplements for everyone, including athletes, are manufactured from standardized herbal extracts. This means that they are the finest ingredients available. Look for the herbs that you are interested in at local health food stores. Here are some worth mentioning:
Eleuthero: Helps in increasing oxygenation of body cells. It boosts the enduring power.
Fo-ti- : It provides strength and improves cardiovascular system.
Codonopsis : It is a mild substitute of Ginseng. It strengthens muscles while reducing weakness and stress. It also enhances digestive power and thereby increasing energy levels.
Nettles : They are highly nutritious and are a good source of protein. They counteract fatigue and help in building blood cells.
Dandelion root : This herb helps in improving liver functions. It helps sportspersons to pull through quickly after exercise.
Dipsacus : This herb is known to stimulate metabolism while developing ligaments and bones too. In China, this herb is used for discomfort in lower back and knees.
Cayenne : This natural herb removes toxin in blood. It stimulates entire body.

Herbal supplements for athletes are unique in their own way and are finding their use in all the sporting events in modern times.

Overwhelmed by the Complexity of Companies? This May Help

Important Advantages Of Using A Medical Spa People that are looking for a truly reliable solution to their different cosmetic problems can try and use the services of a medical spa, they really have the right experienced clinical experts and also trained professionals which can do this kind of services. These services are mostly very affordable that most of these medical spa offers, they are truly amazing services that people can get to rely on in improving their aesthetic looks and help them with other problems. If people really want to have a great health and also get to acquire the best cosmetic solutions, the different medical spa can truly assist these people in trying to achieve their goals in a truly effective and also in a really fast manner. These different medical spas have various programs and also have truly skilled medical professionals that people can get to try and go to and relax, they can let these professionals do the work in giving their clients a great spa experience. These different medical spa have the correct facility and also equipments in giving their clients a truly memorable spa experience in a cheap price, they can really improve the skin of their clients skillfully. If people are also looking for detoxification services, they can also rely on these medical spas for these kinds of services that they can offer where they can have a number of packages that their clients can choose. These various medical spas can get to offer different individuals with certain weight loss service and also skin care services, but they don’t only revitalize the skin of their various clients but also try and get to help them to detoxify their body to live healthy life.
Why not learn more about Spas?
These medical spas can easily help people to eliminate the ill effects of harmful toxins in their own body and also improve their mental and physical health, and people can also get to spend important quality time with themselves. This can easily help people to handle stress and other tensions in life in a very easy manner; they can get to relax and get to stop the harmful effects of stress and other problems in their life.
How I Became An Expert on Spas
They can easily get truly advance face lift and also skin care treatments from these medical spas, they are truly designed to handle all kinds of problems like wrinkles and also the effects of aging to their clients skin. People can try and get to use the internet in looking for a spa that can help them in their various cosmetic problems in their own body, they can use search engines and other websites.

Smart Ideas: Professionals Revisited

What to Consider When Choosing Dental Implants If you want to make your smile look appealing, you can now opt for dental implants. These devices have been used as a convenient alternative to dentures to replace broken and lost teeth. Nonetheless, they cannot be used by everyone. There are a couple of things you need to have for dental implants to work properly for you. Here are some of the things you need to look at before settling for them. The first thing, which is perhaps the most important feature, is convenience. Dental implants are known to offer better performance than dentures. That is because you do not have to worry about them slipping off when you eat or talk. Dental implants have been inserted into your gums through surgical procedures; hence, they are strong and since they feel like normal teeth, they easily withstand the movements in your mouth. In addition, dental implants are more durable than dentures. In that case, if you fail to visit the dental clinic for some time, you can still be sure that they will offer you better performance than dentures. Nonetheless, you have to visit the dental clinic regularly in order to get proper advice on how to use it. If you want to go for dental implants, it is advisable that you do not smoke since the cigarette smoke has an awful effect on the implants. Smoking has been proven to cause failure of dental implants and also lead to mouth infections such as peri-implantitis. On the contrary, dentures can be used even if you smoke but they can be discontinued for a while if you experience any oral infections.
If You Think You Understand Experts, Then Read This
It is also vital to have healthy gums if you want to get dental implants. Your gums should also be supported by a dense and healthy jawbone in order for the implant to hold firmly. If your gums are weak, the best that you can do is go for dentures which do not need these requirements. It is recommended that you keep the implants clean at all times since this is the only way they will last longer.
The Ultimate Guide to Dentists
Finally, you need to consider the cost of getting dental implants. While dental implants are the best when it comes to performance, you will have to part ways with a substantial amount of money to have them installed. However, if you want to get the best performance form your implants, you should not concentrate on cost alone. Make sure that you have tests done on you before getting the implants. This will ensure that you get the best from the implant.


Om yoga april

A few weeks ago I was invited to become a member of the new Om Yoga bloggers Community. I was already a reader of Om Yoga so I was super chuffed about being able to get involved! As well as finding the magazine in print, it can be downloaded and viewed on a computer or tablet device, and one of the things I love about this, is that Om Yoga have really made the magazine work for that medium with scrollable sections and pop up buttons.

April’s issue of Om Yoga (pictured above) has some great features. Naturally the first one that caught my attention was the feature on staying healthy in pregnancy:

Om yoga pregnancy

It was great to read those tips and see how similar the are to the things I’ve covered in mypregnancy updates so far. Another favourite feature from this month is these amazing raw desserts:

Om yoga raw desserts 1

Om yoga raw desserts 4

Om yoga raw desserts 3

How amazing do they look? I love my raw desserts and I definitely fancy trying the peppermint cream pies. You can purchase Om Yoga via Pocketmags very easily using PayPal. It’s definitely worth a read, whether you are really into yoga or not, it has some great articles and inspiring ideas.

GIVEAWAY: 2 Tickets for the Om Yoga Show in Manchester

About the Show The Yoga Show

The Om Yoga Show will be taking place at Manchester Central on 10th and 11th of May. To enter (each counts as one separate entry, please leave a separate comment below for each one)

Healthy World Cafe’s June menu!

Don’t let the cooler weather last week fool you — summer is just around the corner. Celebrate the changing seasons in York County with our June menu, inspired by the freshest ingredients from our local farms and farmers.

Our menus will rotate every 4 to 6 weeks, so hurry in and check it out!

— Layered Egg Torte (VEG, MWG)

Fresh herbs, spices and feta layered to celebrate the colors of summer
— Hummus with Fava Bean Ful and Apricot Chutney
Two distinctly delicious spreads with paprika dressing and apricot chutney, served on focaccia bread or greens; please note an allergy alert, as the apricot chutney includes malt vinegar (gluten)

— Tandoori-Style Butter Chicken Bowl served with Garlicky Greens and Rice (MWG)
A classic spiced chicken served in a creamy nut gravy
— Chicken Salad
A Healthy World Cafe staple, served on focaccia bread or greens
— Summer Green Soup (V, MWG)
Caramelized onions, leafy greens, rice and spices in a smooth puree and sprinkled with roasted chickpeas
— Chickpea and Barley Salad Topped With Masala Green Beans (V)
Tossed in a toasted spice vinaigrette and topped with flavorful roasted green beans, with option feta or nuts
— Berries and Greens Salad (VEG)
Greens, carrots and raisins in a sweet vinaigrette topped with local berries; can be served without wheatberries (MWG)
— Seasonal Pickled Vegetables, $1
— Signature Dried Fruit and Oatmeal Cookies, $1

V — Vegan
VEG — Vegetarian
MWG — Made Without Gluten

Water and iced tea are free with your purchase, and all our menu items are sourced from our farmer friends in south-central Pennsylvania and made from scratch.

What Is a Good Gym Routine?

What Is a Good Gym Routine?

If you are physically active, you have a lower risk of developing certain types of cancer, heart disease and type 2 diabetes, according to the Centers for Disease Control and Prevention. Consistent weight-bearing exercise also strengthens your muscles and bones, helping to protect you from injuries. Adults should perform a minimum of 150 minutes of moderate aerobic exercise every week along with at least two full-body strengthening workouts to maintain their weight. To lose weight, aim for 250 to 300 minutes each week.

Design For Optimal Health

To achieve two full-body workouts a week, split up your strength training sessions to target your upper or lower body. For instance, work your upper body on Mondays and Thursdays and your lower body on Tuesdays and Fridays. Do not work the same muscle groups two days in a row. Complete two or three sets of eight to 12 repetitions of each exercise during the workouts.

Before beginning your strength-training workouts, perform cardio exercise to warm up your muscles. Divide the minimum of 150 minutes of aerobic exercise between your four workout days by performing 40 minutes three days a week and 30 minutes one day.

Focusing the Cardio

Use cardio machines at your fitness facility to achieve at least the minimum recommended amount of aerobic exercise. Choose from walking, jogging or running on a treadmill, cycling on a stationary bicycle or using a stair climber or elliptical machine. Begin with a slow, steady pace, then work up to a comfortable aerobic workout that is challenging but not exhausting. Perform the “talk test” while exercising — talking to other gym-goers without gasping for air — to make sure you are working at a safe level. If you cannot carry on a conversation comfortably, lower the intensity and speed of the machine.

Working Your Upper Body

Use free weights or upper-body strength training machines — or a combination of the two — to target your shoulders, arms, chest, back and abdomen. Use dumbbells to perform biceps curls and military presses to target your arms and shoulders. Lie on a flat weight bench and perform bench presses with a barbell to work your chest. Strengthen your central back with reverse flies with two dumbbells. Work your abdomen with the bicycle move or Plank position.

If your fitness facility offers strength training machines for your upper body, you may find these machines to be helpful — especially if you are a beginner. Biceps curls, triceps extensions, chest presses, back rows and crunches all are possible on the appropriate strength-training machine. Ask a gym employee to instruct you on the proper use of this equipment to avoid injury.

Working Out The Lower Half

Work your thighs, glutes and hips with lunges and squats. Execute these exercises with dumbbells or a barbell or use your body weight as resistance. Calf raises on the edge of an aerobic step work your lower legs. Seated or standing calf-raise machines effectively mimic the traditional calf raise and provide an alternative. You also can work your thighs and hamstrings with a leg extension and leg curl machine, if available.

10 benefits of a good night’s sleep

How you feel when you wake up says a lot about the night you had and the day to come.

10 benefits of a good night's sleep

Here are 10 reasons why getting a good night’s shut eye will set you up for a brighter day.

Keep your figure

Watching your weight can be as simple as getting a good night’s sleep. Lack of sleep can make you put on weight by drastically slowing your metabolism down, according to a study by scientists at Uppsala University in Sweden. The researchers suggested getting plenty of sleep might prevent weight gain.

You can concentrate better

We have all woken up after a good night’s sleep ready to take on the world. But IKEA’s Slumber Survey found one in three Australians rate their sleep as ‘poor’ to ‘terrible’. A bad night’s sleep can leave you struggling all day. More than half of us will have problems concentrating after sleeping badly, according to a survey by shopping channel QVC.

You’ll be in a great mood

Nearly two thirds of people blame lack of sleep when they feel irritable, according to the QVC survey.
IKEA spokesman Angela McCann says: “It’s unsurprising only 1% of those asked in the Slumber Survey claim to feel fantastic when they wake up. The lack of sleep and the ensuing tiredness is likely impacting on people’s judgment, problem-solving and creativity.”

You’ll look more attractive

Regular shut-eye actually makes you look healthier and more attractive, according to a 2010 study published in the British Medical Journal. Researchers photographed 23 people after a period of sleep deprivation and after a normal night’s sleep of eight hours. The photos were shown to 65 people who rated each photo based on health attractiveness and tiredness. The sleep deprived group scored lower in all three categories.

Ability to make better informed decisions

We’ve all heard of sleeping on a problem, in the hope that come morning the solution will be clear. Well scientists have found that when you do this your brain still looks for a solution, even when you’re asleep. Even if you don’t wake up with an answer, a good night’s sleep will equip your brain to assess the problem afresh.

You’ll live longer

Regularly sleeping less than you should is associated with a shorter lifespan, although it is not clear whether little sleep is the cause, or an effect of other illnesses. Studies have found people who routinely sleep for fewer than six hours a night have a higher risk of dying sooner than people of a similar age who sleep for seven or eight hours a night.

You’ll be a winner

Getting extra sleep can even improve athletic performance. Five swimmers were monitored as part of a study in 2008, they extended their sleep to 10 hours a day for six to seven weeks. At the end of the study the athletes could swim faster and react more quickly. With Australians sleeping for seven hours each night on average, according to IKEA’s Slumber Survey, three more hours in bed could make us quicker and sharper.

You’re less likely to get ill

Lack of sleep can suppress your immune system, which makes you more vulnerable to infections. A study in 2009 found that sleeping for fewer than seven hours a night increased the risk of catching a cold. The team from Carnegie Mellon University found the risk was trebled compared with those who slept for eight hours or more a night.

You’ll remember things clearly

During deep sleep the brain goes through our impressions of the day in a process vital to memory formation. A study published in the journal Sleep found people who slept fewer than six hours a night for two weeks scored far worse on memory tests than those who slept eight hours.

You’ll have better sex

The better rested you are, the better sex you’ll have, according to researchers. The 2010 Sleep in America poll found about 20-30 per cent of men and women felt their family life and sexual relationships had been affected by their sleepiness.

5 Ways to a Healthy Lifestyle

How to lead a healthy lifestyle

There are five simple ways for your family to lead a healthy lifestyle and get back on track:

1. Get active each day

  • Regular physical activity is important for the healthy growth, development and well-being of children and young people.
  • They should get at least 60 minutes of physical activity every day, including vigorous activities that make them ‘huff and puff’.
  • Parents should be good role models and have a positive attitude to being active.

2. Choose water as a drink

  • Water is the best way to quench your thirst – and it doesn’t come with the added sugar found in fruit juices, soft drinks and other sweetened drinks.
  • Reduced fat milk for children over two is a nutritious drink and a great source of calcium.
  • Give kids whole fruit to eat, rather than offering fruit juices that have a lot of sugar.

3. Eat more fruit and vegetables

  • Eating fruit and vegetables every day helps children grow and develop, boosts their vitality and can reduce the risk of many chronic diseases.
  • Aim to eat two serves of fruit and five serves of vegetables every day.
  • Have fresh fruit available as a convenient snack and try to include fruit and vegies in every meal.

4. Switch off the screen and get active

  • Sedentary or ‘still’ time spent watching TV, surfing online or playing computer games is linked to kids becoming overweight or obese.
  • Children and young people should spend no more than two hours a day on ‘small screen’ entertainment.
  • Plan a range of active indoor and outdoor games or activities for your children, as alternatives to watching TV or playing on the computer.

5. Eat fewer snacks and select healthier alternatives

  • Healthy snackshelp children and young people meet their daily nutritional needs.
  • Snacks based on fruit and vegetables, reduced fat dairy products and whole grains are the healthiest choices.
  • Avoid snacks that are high in sugar or saturated fats – such as chips, cakes and chocolate – which can cause children to put on excess weight.

5 Choices That Will Make You Healthier

Here are some of the surprising things I’ve discovered.

1. Make friends with raw, organic, local honey.

Raw, organic, local honey — honey that has been produced by beehives that are within 25 miles of where you live — works like a homeopathic remedy. As the bees go from plant to plant, they pick up pollen, which shows up in the honey. Last year, right after we moved to Berthoud, I was extremely allergic, and this year I have no allergies at all.

I found a wonderful beekeeper around the corner from us and I’ve been eating one teaspoon of her delicious raw organic honey daily, all year. I did the same thing in Durango, with the same results! But I suffered a lot in Santa Fe because I didn’t know about the importance of honey.

2. Pay attention to your food and climate.

From the time I moved to Santa Fe, I started to get a lump of mucus in my throat that just wouldn’t go away. Over time, it got worse and worse and when we moved to Berthoud, I finally saw a wonderful naturopathic doctor who diagnosed the problem (traditional doctors were no help at all).

“When you moved out of California, you needed to change your diet. You can’t eat the same when you live in a climate that gets cold in the winter. Cold foods in the winter affect the spleen, so now your spleen is not doing its job and this is causing the mucus problem. You can’t eat cold foods until the nights are above 60 degrees Fahrenheit. This means no salads or cold smoothies in winter. All your food needs to be heated.”

I was shocked! No salads! No smoothies! These had been a daily part of my diet for years. But I followed her recommendations and stopped eating all cold foods until summer arrived. And it worked!

3. Hydrate frequently.

The dryness of New Mexico and Colorado, compared to L.A., also exacerbated the problems. The asthma vanished as soon as I started to drink more water and humidified our home.

4. Eat plenty of fermented foods.

As great as my health was for many years, I knew it could be better, but I wasn’t sure what else to do. As far as I knew from my research, I was eating very well. What was missing?

When I discovered that 80% of our immune system is in our gut and that our modern lifestyle often decimates our beneficial gut flora, I added many fermented foods to my diet. In fact, I’ve become proficient at making my own fermented foods — something I’ve come to greatly enjoy.

Even though I’ve stayed away from antibiotics for many years, I learned that there are many other ways our gut flora can become unbalanced. Since adding many fermented foods to my diet, my energy has skyrocketed!

5. Figure out good fats!

As many of you know, for many years we were sold a bill of goods about fats. Now we know that the natural fats are very important for health — and for curbing the appetite. I’ve added many good fats to my diet and I find that they not only enhance my energy, they keep me feeling satisfied much longer.

Whether your eating choice is vegan, vegetarian, Paleo or modified Paleo, following these five choices will enhance your health!

Leaky Gut Cure Review – Best Guide To Heal Leaky Gut Syndrome

Leaky Gut syndrome is a serious symptom in that the walls from the small intestines become permeable to toxins created within the body. This enables toxins to enter the bloodstream and cause serious problems. Leaky Gut syndrome can be caused by several different factors, among them stress, or using large quantities of ibuprofen or other NSAIDs. People with leaky gut syndrome often suffer from severe cramping and almost constant diarrhea. To be able to cure the issue you must restore the total amount of excellent and pathoenic agents in your digestive system and you must heal all the holes in the walls of your small intestines. Fortunately your body can accomplish both of these goals with just a little of help of your stuff.

General Instructions

1. See your doctor, chiropractor or alternative health care practitioner and have yourself tested for leaky gut syndrome if you think this is what you may have. Today most medical doctors will test for leaky gut syndrome, although there are still those who don’t recognize this as a valid disease.

2. Stop taking pain killers for example ibuprofen and any other NSAIDs. Stop smoking and don’t drink any alcohol products.

3. Remove all caffeine, sugar, high fat foods (this includes most fast food), white flour products, gluten-containing grains such as wheat, barley and oats, milk and milk products and any foods to which you might be allergic out of your diet.

4. Eat lean meat, fish, chicken, fruits and vegetables and fruit and vegetable juices (without added sugar or other additives).

5. Chew food very thoroughly so your digestive tract has less work to complete. Eat several (6 to 8) small meals each day as opposed to 3 larger meals.

Tips & Warnings

Remove any foods out of your diet that you feel you may be allergic to or that you feel might be adding to your problems and find out what are the result is. You might want to remove many foods, for example sugars, fats, caffeine, alcohol and tobacco out of your system for several years.

Now, let’s talk about Leaky Gut Cure created by Karen Brimeyer and how it might help you. I really hope this short Leaky Gut Cure Review will aid you to differentiate whether Leaky Gut Cure is Scam or a Real Deal.

4 Key Concepts That you Should Understand In case you are Ever Likely to Take Control of Your Health and Leave behind Your Leaky Gut Symptoms.

#1. You’ll discover many extremely advertised “health foods” available that claim as being a important component of your well balanced diet. But this couldn’t be further from the truth. You might be likely eating several foods each day which are in fact driving the soreness that’s creating your symptoms worse.

#2. Even should you be eating all the best meals, that may perhaps not be enough. When you develop Leaky Gut Syndrome you’ll be able to grow to be allergic to any food that you simply eat, including foods that genuinely are usually wholesome. As well as the more you eat these meals, the worse your problem becomes. But I will demonstrate how to identify these underlying hidden allergies which are sabotaging your outcomes.

#3. There are several factors that you simply can perform to support heal your leaky gut beyond eating the right foods. By some quite easy but highly powerful tactics to your current lifestyle you can aid drastically reduce the time it takes to heal your gut. These will have you feeling good in no time at all.

#4. If you are attempting to solve your dilemma with products alone then you are in for any huge surprise since supplements alone aren’t the answer. When that you are performing all of the other items appropriate, only then need to health supplements be utilised to aid accelerate the healing procedure. And not all health supplements are developed equal. In reality, I have found several of my very own clients which were reacting negatively to dietary supplements that they believed have been supposed being helping.

Options – My Most Valuable Tips

How To Find Expert Treatment For Migraines As a migraines victim, it is advisable to keep checking out for a qualified migraines doctor to help you treat frequent attack and resulting discomfort. When time comes to choose the right migraines doctor, it becomes inevitable to know the traits and attributes to look for such that you have a professional doctor to help you combat the condition in the end. Making the wrong choice for a migraines specialist means you not only waste time and money but you end up with more suffering and pain. You will be safe if you know the migraine symptoms you may be having and be in a position to furnish your family doctor about such to enable him/her give you the right advice when picking your ideal migraines specialist. It is wise to know that migraines cannot be completely cured and you will need to avoid engaging the practitioner who promises to give you full and guaranteed cure. The best migraines doctor is one who is able to merge medical and lifestyle approach such that the end result helps you get relief from pain. Migraine victims who are looking to avoid constant attacks and intense pain will be safe looking for a migraines specialist instead of wasting time with general practitioners who may end up giving a misdiagnosis. The only way you will get relief is by choosing to go for a specialist who has been in the field with the right strategies and skills when it comes to treatment for migraines. It is advisable to find a good migraines specialist via help from other physicians, friends and neighbours who may have dealt with such a doctor and you will need to book an appointment to assess if the can meet your medical needs. The World Wide Web will be a good source of info and ranking if you browse through sites that appraise or rate doctors in this field and you will need to pick the one who has been rated highly especially within your jurisdiction to avoid costs of hiring a distant expert. Your best pick for a migraine doctor will be found after assessing the different approaches that various specialist rely on and pick one whose methodology appears perfect with your situation. Whether the migraines doctor is relying on medication or holistic approaches, you will need to check the number of years they have been in practice and the number of clients they have successfully handled. You are bound to find many practitioners in this docket and you will need to see proof of qualification, training, certification and licensing such that you are sure to hire the right doctor.Doing Studies The Right Way

The Best Advice About Experts I’ve Ever Written

Reasons you’re tired

Feeling tired? Combat sluggishness with these simple remedies

10 reasons you're tired

Struggling to get out of bed in the morning? It may be a cause you’ve never suspected that’s easily remedied.

1. You’re under-stressed

We all know stress can lead to fatigue, but research shows being too laid-back can also make you tired. In short bursts, stress not only stimulates you, it helps boost your immune system. Try an activity that takes you out of your comfort zone.

2. You’re buzzed

Researchers in Sweden found using a mobile phone an hour before bed may interfere with sleep patterns and lead to less time in the deeper sleep stages. “Keep electronic gadgets out of the bedroom,” says Associate Professor Delwyn Bartlett, from the Woolcock Institute’s Sleep and Circadian Group.

3. You’re dehydrated

Dehydration reduces your blood volume, making your heart work harder so you feel tired. Dr Simon Floreani, Chiropractors Association of Australia president, says you should drink 30 millilitres of water a day for every kilo you weigh.

4. You’re out of balance

“When your body is out of balance it puts stress on isolated areas,” says Allan Mourad, director of The Wellness Club.

“This places pressure on organs such as liver and kidneys, which can be draining.”

So make sure your lifestyle is healthy.

5. Your liver is lacklustre

Scientist and naturopath Annalies Corse says an under-functioning liver could be responsible for unexplained exhaustion.

“The liver is the main detoxifying organ in our body. If it’s overwhelmed or working incorrectly, your body will feel sluggish, achy and lethargic.”

Good liver foods include artichokes, beetroot, broccoli, garlic and onion.

6. You lack vitamin C

“Vitamin C is critical when you are fatigued as a result of prolonged stress, illness or surgery,” Corse says.

“Adrenal glands generally support us in times of stress, but they need vitamin C to keep fatigue at bay.”

The recommended daily intake for adults is 45 milligrams (up to 60 milligrams when pregnant and 85 milligrams while breastfeeding). Good sources include apples, broccoli, berries, asparagus, cabbage, cauliflower, ortified foods, dark leafy greens and tomatoes. For example, eat one banana (10.3 milligrams), one apple (12 milligrams) and one tomato (25 milligrams) a day.

7. You need magnesium

“Low magnesium levels are one of the most overlooked nutrient deficiencies and often result in symptoms similar to chronic fatigue syndrome,” Corse says.

“Magnesium becomes depleted by excess alcohol and the oral contraceptive pill.”

Adults need 320 to 420 milligrams of magnesium a day. Try six Brazil nuts (107 milligrams), 100 grams tuna (64 milligrams), a cup plain yoghurt (42 milligrams), half a cup broccoli (16 milligrams), one corn cob (31 milligrams) and a cup of green beans (99 milligrams).

8. Your alarm clock is wrong

“Having the same waking time each day is more important than the time you go to bed, as it communicates the end of your sleep cycle to your brain and body,” Professor Bartlett says.

This is why sleeping in for more than an hour on the weekend can make you feel jetlagged. The perfect waking time? According to research, 7.22am is ideal.

9. Your thyroid is underactive

Your thyroid sets your metabolic rate (the rate at which you burn food). If you are tired, sensitive to cold, forgetful and have gained weight, ask your doctor for a thyroid test.

10. You’re exercising too much

Personal trainer Pete Tansley says: “Exercise releases serotonin and adenosine, which help regulate sleep rhythms.”

Too little exercise and you miss out on these. But too much, particularly at night, can lead to higher stress levels.

“Exercise elevates the stress hormone cortisol, leaving you tired,” Tansley says.

“Steer clear of alcohol after exercise and have a routine to set your body up for sleep.”

The 10 Best Resources For Options

Breast Enhancement Made Natural

Avoiding invasive procedures while achieving a prettier, more symmetrical, larger, and firmer breast is the goal of all natural breast development and enlarging creams that are sold in the market these days. Look at yourself an imagine how you can easily increase your breast size from a cup B to that of a moderate cup C in just a matter of few weeks. A lot of women who have tried the natural breast enhancing cream have seen the good results on them and are living proof that the cream makes their breast firmer and larger. The use of the natural breast enhancer will allow women to avoid the pain and expenses of dealing and having to go into an invasive procedure or surgery. One great natural development cream will not only make your breast more firm and large but will also give you a naturally large and firm breast, something that cannot be achieve with saline and silicone implants from the surgical way.

The breast development creams are made by patterning the natural process of breast increase that happens during puberty and pregnancy stages of every woman. Most of the researches being made and done by scientist on the natural breast development programs are being directed to simulate the ways on how a female enhances her breast naturally through the stages of life such as puberty and pregnancy. Natural breast development achieved through natural creams is an evidence that herbs that allow breast growth are effective. What the organic boob increase cream does to the body is that it sparks a new growth development on the breast tissues as well as on the mammary glands.

Estrogen and progesterone are just some of the body’s hormones that get released in excessive amounts during the puberty stage of a female, and this is the main reason why breasts will start to increase in size. Two of the most dominant factors that affect a woman’s breast shape as well as size would be the length of time that the puberty has affected the body and the type of genetic material that the woman has. Breasts will generally become much larger if there are more hormones that are able to help it develop well. Women can actually develop their breasts only slightly if they are following a diet that contains a lot of hormones that are similar to a male’s; these hormones can halt the puberty development in women and will also stop the breast growth. And because a woman’s body will not be able to produce more hormones as they grow older, they will ultimately lose their chance to have their breasts grown to their full forms naturally.

Women who have had smaller breasts due to premature end of puberty can take delight in the natural breast increase creams that are very effective at restarting the breast development due to the mastogenic herbs that have similar effects to estrogen and progesterone.

About Me Anthony Ecklar is writer and research fanatic. He enjoys working on new ventures, blogging, and running along the lakeshore. You can visit this valuable resource for more info about this article’s subject You can find more on the author’s profile page.

The Worst Fitness Advice Of All Time

The Worst Fitness Advice Of All Time

That’s what my mom would say when I complained about being fat as a kid. She wasn’t completely wrong. If I wanted to lose weight, riding my bike more wouldn’t hurt. But I took her words as gospel, and for decades I equated exercise with weight loss, fooling myself into believing that I could eat like a pig as long as I was active. (Example: I used to make Doritos-and-ketchup sandwiches on white bread as an after-school snack. Don’t you dare mock me! They are fantastic.)

I did as mom said and rode my bike around our suburban neighborhood. I ran track and played on multiple sports teams in high school. In college I walked 20-30 minutes to class every day, played pickup games, and ruled intramural sports. After graduation I regularly hit the gym five times a week. Yet despite all that effort, I still looked like a Nutrisystem “before” photo.

Finally, in my 30s, I tried P90X, a high-intensity workout program that comes with a recommended diet. Following its guidelines, I shrunk my meal portions, stopped eating packaged and processed foods, and cut out alcohol. And I lost 35 pounds.

Sure, the workouts helped, but intense exercise was nothing new to me. It was the diet that finally knocked off the weight.

My point is that we all receive bad fitness advice, often from well-meaning people: parents, coaches, friends, bros at the gym getting so ripped, bro. If you’re like me, some of that bad advice sticks. But it shouldn’t. Here are five pieces of lousy, outdated fitness advice to ignore.

1. If You Want to Lose Weight, You Have to Exercise

Not true. This is what people who sell exercise equipment and workout programs want you to think. If you really want to shed pounds, you must get your diet in check. Exercise is good—the benefits are many—but losing weight is about putting fewer calories in your Chalupa-hole.

For those who prefer hard science: When researchers from Hunter College recently studied the Hadza hunter/gatherer tribe in Tanzania, and compared its lifestyle to the typical Western lifestyle, they found no difference in energy expenditures between the two. So whether you hunt birds and pick berries all day, or sit in an office cubicle, your body burns about the same amount of calories. In other words, obesity is not caused by inactivity. It’s a calories-in problem.

THE TRUTH: If you want to lose weight, eating healthier foods and ingesting fewer calories is key. To give yourself an edge, find a weight-loss buddy. According to a study published in the journal Obesity, people who attempt to slim down together can significantly influence each other’s results. This helps explain why husbands and wives who attend programs such as WeightWatchers together regularly have success.

2. No Pain, No Gain

“Come on! Three more! You can do it! Push!” We’ve all heard these “words of encouragement” in the weight room. My high school football buddies used to shout them as I struggled to eek out one last bench press during team training sessions. As a bonding experience, and a willpower test, these workouts had value. But they set a terrible precedent. I equated pain with gain and discounted any workout that didn’t leave my body in agony.

“No pain, no gain is a bad strategy for lifelong exercise,” says Dr. Michael Otto, author of Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being. If you’re not an elite athlete and you’re exercising for the health benefits, including better heart health, improved mood, weight regulation, increased energy, or getting more sleep, there is no need for pain. You can attain all of these benefits with minimal discomfort. Plus, a painful workout is one you are less likely to repeat.

THE TRUTH: Moderate exercise for 40 minutes, four to five times a week, is all you need to glean the health benefits of exercise, Otto says. Walking, jogging, dancing, swimming, volleyball, touch football, and shooting baskets all count as “moderate exercise.” Even some common chores meet the requirements. For a list of moderate exercises and the length of time they should be done, copy and paste this URL into your browser (after you finish this article, of course):

3. You Can Build Long, Lean Muscles

About five years ago, I bought myself a set of adjustable dumbbells. I kept the weight low and went high-rep. Why? Because I didn’t want big, bulky arms. What I wanted were—and I’d heard this phrase for years—long, lean muscles.

Well, I was an idiot.

Shane Doll, a personal trainer in Charleston, S.C., says he laughs when companies advertise the ability to sell someone the means to long, lean muscles.

“There has always been a misconception that weightlifting and resistance training will make you big and bulky,” Doll says. “What nobody thinks about is that, from a pure anatomical standpoint, the idea of making your muscles longer is impossible. The joint distance never changes. The physiology behind that is pretty simple yet they think, ‘Pilates or this machine will make my muscles long and sleek.’”

If the marketing was true, people who did Pilates would look like Plastic Man.

THE TRUTH: Whether it’s Pilates or pushups, the adaptation of the muscle tissue does not change. Muscle bulk only happens with intense workouts coupled with protein and/or other supplements.

To get the lean, toned look of a swimmer (in the absence of swimming, of course), Doll recommends using a variety of resistance exercises, completed in fast-paced circuits that use burst training principals, which are short bursts of high-intensity effort. Reps should be in the 8-20 range, or work in sets of 30 seconds on, 30 seconds off. By varying the number of repetitions, rest periods, exercises, and other variables in your workout, you’ll continue to develop or maintain a lean physique without reaching a plateau.

4. You Gotta Carbo-Load, Bro!

No, you probably don’t.

When I was doing P90X, on the nights before the very challenging plyometric workout, I would gorge on pasta because that’s what I thought you were supposed to do before an intense workout. Once again, I was wrong.

“Unless you’re going to physically exert yourself for more than 90 minutes the next day, you really don’t need to think about carbo-loading,” says Nancy Clark, RD, author of Nancy Clark’s Sports Nutrition Guidebook.

THE TRUTH: To prepare for a big event, the best strategy is to continue eating your normal, healthy sports diet (a plate filled with two-thirds grain, starches, veggies, and fruits, and one-third protein) while cutting back on training, Clark says. “By taking a rest day, your muscles have the time they need to store those carbs that you eat instead of burning them off in yet another workout.”

This is one reason why high school, college, and NFL teams have easy practices the day before a game. Besides letting aches and pains heal, athletes’ bodies are able to store carbs for energy.

5. The Best Time to Work Out is Morning/Night

I have friends who swear that working out in the morning is better because it boosts your metabolism all day, increases your energy, and gives you a natural high that carries into the afternoon. I have friends who say that night is the best time to work out because you can burn off all of the calories you consumed that day, plus you’re so tired at the end that it’s easier to fall asleep.

Who’s right?

When it comes to fat loss, there’s not much of a benefit either way, Doll says. And while minor details like when you work out, what time you take your whey protein, etc. are great for Internet debate, they ultimately don’t make a big enough difference to matter. What happens over a 24-hour period is what truly matters.

“I’ve seen too many of the ‘rules’ be broken, and people still see great results. Hard work, adequate rest/recovery, and consistency with clean nutrition are 95 percent of the equation for most,” Doll says. “Elite athletes and bodybuilders can make an argument that the last five percent is pretty important, but this is far from something the average Joe or Jane should concern themselves with. The big picture gets lost in the details.”

THE TRUTH: The best time to work out is whenever you most feel like exercising and/or can fit it into your schedule, Dr. Otto says. “There is some research suggesting that the time of day you work out may give you better performance should you also compete at that time, but these effects are subtle.”

If you want to get a little more specific, follow these simple guidelines from Doll, who has been a trainer for 20 years:

1. Avoid high-intensity training (burst training, interval training) later in the evening, as it produces chemicals in the brain that can make it difficult to fall asleep and can disrupt natural circadian rhythms.

2. The best time for weight training is when your maximum effort can be exerted.

3. Avoid exercising shortly after eating a meal. If you train in the morning, eat a small amount of whey protein or a piece of fruit as a pre-workout snack. Digestion should be kept to a minimum.

The Bottom Line

If you’ve been eating and working out based on advice you received so long ago you can’t remember where it came from, question it. When it comes to working out, conventional wisdom changes as quickly as the science, which is still discovering how the human body works.

Is Swimming a Good Exercise for Increasing Strength?

If you’re looking for a way to strengthen muscles while getting in a great cardio workout, you may want to buy a membership to your local pool. Swimming is an effective and natural form of cardio exercise that helps you build and tone muscles simply by working out in an aquatic environment. The water provides the resistance you need to strengthen your muscles for a sleek, lean look.

Swimming is an effective form of strength training.

How Swimming Strengthens Muscles

Walking, jogging and running are all great forms of cardio exercise, but none can automatically provide the resistance you need to form strong muscles like swimming can. This is simply because water is much more dense than air. Your entire body has to work against the water, providing an instant workout. Your arms, back and leg muscles are likely to get the best strength training, depending on which stroke you are practicing consistently, but your entire body will benefit from a regular swim workout. Swimming has the added benefit of protecting your joints from jarring contact with the ground experienced in other forms of exercise.

Swim Workouts

Swimming for strength training requires a dedicated routine. Visit the pool three to five times a week. For overall strength training, practice a variety of strokes. The freestyle, or front crawl, works your biceps and triceps as you pull and push the water, and your quadriceps and calf muscles will strengthen with the flutter kick. To work your hamstrings, turn over on your back and practice the flutter kick while doing the backstroke. The breaststroke will strengthen your arm muscles, deltoids and pectorals in your upper body, and the accompanying frog kick works gluteals and leg muscles. To include your torso and hips more significantly in your swim, try the all-encompassing butterfly stroke, which will strengthen muscles throughout your body.

Limitations of Swimming

Swimming provides an overall strength-training regimen with the accompanying benefits of cardio, but it does have some limitations. It does not fulfill the full range of motions of a regular strength-training routine. Although you will grow stronger through a regular swim routine, to complete your training you may want to hit the gym for some weightlifting and other strength-training exercises.

Strength Training as Supplement

Swimming is a great cardiovascular workout that tones your muscles, but nothing can replace the challenge of a focused strength-training routine. If you want to build muscles to become a faster and stronger swimmer, focus your weight routine around the muscles you use for your particular stroke. Try weight training three times a week. Resting in between sessions allows your muscle fibers to recover and rebuild.