The First Step to Building Muscle? Set a Goal

Until you set a goal of how much body muscles you want to build, you are just dreaming. It needs to be specific and written down. If building muscles is what you want to do, you must be willing to achieve it at all costs. If you do not want to build muscles fast enough, you will continue to give yourself reasons not to work out. Get real and tell yourself that you are going to do this, no matter what. Before any other step, this is the most important one.

If you are not real and serious about building muscles, all the other building muscles steps will not help you. YOU MUST SET A GOAL FOR YOURSELF. You need a reason to keep going, to do cardio first thing in the morning, to skip that extra slice of pizza. You need a reason or you will not follow through. So step 1 is to stop dreaming and start doing. Tell yourself you are going to achieve your goal of building muscles no matter what. Write down what you want to achieve and then go for it!

Everyone knows that using weights and machines is the fastest most efficient way to gain size, strength and build muscles.

Build Muscle Training

* Intensity during a workout is key. Intensity is giving maximum effort 100% of the time while in the gym towards your build muscle workout.

* Perceived maximum intensity is NEVER the same as your true physical limit. Your body is capable of much more than your mind allows you to do. Throw “what you THINK” out of the door and push your body past the point of pain.

* Spent 10 minutes prior to entering the gym in silent meditation focusing on your build muscles goals and plan for the workout ahead of you.

* Don’t miss a gym day NO MATTER WHAT the excuse.

The Importance of Proper Nutrition in Diet

Poor diet has been associated with the development of many of the chronic diseases in the United States, including heart disease, high blood pressure, and diabetes. A healthy diet—or a healthy plate—is one that includes multiple servings of various grains, unsaturated fat, protein, fruits, and vegetables per day, and limiting the intake of saturated fat, cholesterol, sodium, and sugar.

Nutritional Benefits of Breakfast

Researchers analyzed three-day diet records of a group of senior citizens to find what foods contributed the most calories in their diets. Selecting optimal diets are critical to the aged, many of whom are trying to lose or control their weight for effective disease management. Other elderly, however, are at risk for under nutrition due to social and physical problems.

Of the various eating patterns that emerged, the diet in which most of the breakfast calories were supplied by cereal, milk and fruit provided the best nutritional profile overall among those tested. Based on the research, the vitamin-fortified breakfast cereals, as well as the vitamins in milk, helped the elderly participants reach the recommended dietary allowances for calcium and vitamins B6, riboflavin and folate.

The nutritional benefits of breakfast cereals also were shown in a recent survey of more than 4,000 households by General Mills, Inc. Adults who ate cereal for breakfast consumed an average of 10 percent fewer calories than those who selected other breakfast foods, with only 20 percent of their calories coming from fat.

Ways to Eat Healthfully

Stay away from the inside aisles. When you grocery shop, fill up your trolley from the aisles around the outside the perimeter of the store. This is where the fresh fruit, vegetables and fresh foods are kept.

Eat small amounts frequently

Don’t allow yourself to get hungry. Keep your appetite in control with smaller meals and healthy snacks in between.

Keep close to nature

Fresh is best and generally much better for you than pre-packaged. For example, a fresh potato baked in its jacket is more healthy than pre-packaged “potato au gratin”.

The Importance of Vitamin Supplements

A large number of people don’t obtain sufficient amounts of essential nutrients from the food they eat.

One reason is most people don’t select very nutritious foods. For example, do you eat the five officially recommended daily servings of fruit and vegetables? According to researchers at the University of California, Berkeley, only an estimated nine percent of people do.

This is why vitamin supplements are important to all of us.

Most vitamins and minerals should be taken with food to enhance their absorption. This is particularly true of oil-soluble vitamins, such as vitamins A and E, coenzyme Q10, and the carotenes. In addition, protein in the diet helps mineral absorption. This doesn’t mean you need a full meal with your vitamins. A few bites or a piece of fruit are just as good.

The water-soluble vitamins, such as the B vitamins, are generally well-absorbed without food but it is still recommend taking them with food. Vitamin C, which is water-soluble, can be taken with or without food.

If you take large amounts of any particular vitamin, such as vitamin C, divide up the dose so you take it two to four times a day. This improves absorption and minimizes the amount excreted.

How Does Vitamin B6 Work?

Vitamin B6 is an essential nutrient required for life. It functions primarily as a coenzyme, which is to act as a catalyst for other enzymes that need proper assistance to complete their job. Neurotransmitters, proteins, and red blood cells all require Vitamin B6 in order to be formed; and it is also required for the metabolism of foods into energy. Research is showing the Vitamin B6 may play a crucial role in disease prevention and treatment.

Along with Folic Acid and Vitamin B12, Vitamin B6 has been shown to help the body reduce homocysteine, an amino acid-like compound that is being studied for its relationship to an increase in heart disease.

Vitamin B6 also plays many other important roles in the body . . .

Staying Fit and Healthy

Physical fitness is important throughout life to develop and maintain functional capability to meet the demands of living and promote optimal health.

Physical fitness is primarily determined by physical activity habits and is operationally defined by performance on tests which measure aerobic power, body composition, joint flexibility, strength, and endurance of the skeletal muscles.

Regular physical activity together with a good healthy diet increases life expectancy and can assist in the prevention and management of coronary heart disease, hypertension, diabetes, osteoporosis, obesity, and mental health problems. It is also a factor in the prevention of athletic and personal injuries.

Maintain a Regular Aerobic Exercise Program

Aerobic workouts make you feel better about yourself so you can enjoy life more. It boosts your mood, strengthens your heart muscle, helps you maintain your weight and can even lower your blood sugar levels. It can help increase your stamina and help you manage stress. A session of aerobic activity can help you relax after a stressful day at work. It can even improve your sexual performance.

If you maintain a regular aerobic exercise program as you get older, your muscles will stay stronger and help you avoid fractures and falls. This will help keep you independent and on your own longer. People who engage in exercise and cardiovascular fitness appear to live longer than those who don’t.

Aerobic activity comes in many forms and you can benefit from the time you spend in doing them. The benefits of aerobic exercise are good for your body and your mind and will help to make you live longer, stay healthier and feel great.

Know What Type of Arthritis You Have

Osteoarthritis According to the Centers for Disease Control and Prevention (CDC), arthritis is the leading cause of disability in people 15 years of age and older.

There are more than 100 types of arthritis. (The word arthritis literally means “joint inflammation.”) The most common type, osteoarthritis (OA), is a degenerative disease of the cartilage and bone that results in pain and stiffness in the affected joint. Rheumatoid arthritis (RA)—a systemic disease characterized by joint inflammation and pain—is far less common than osteoarthritis but potentially much more serious. The exact cause of RA is unknown.

Both Osteoarthritis and Rheumatoid arthritis are chronic conditions; there is no cure for arthritis. The good news is that tremendous strides have been made in the management and treatment of arthritis and related conditions. In addition, there are many things you can do to make living with arthritis easier and less painful.

Arthritis Treatment

The type of arthritis and intensity of the condition determine the course of treatment. There is no cure for arthritis, but there are traditional and alternative treatments that can bring arthritis pain relief. Prescription and over-the-counter medications are popular for treating arthritis pain. Acetaminophen (Tylenol) is often recommended for osteoarthritis patients with little or mild inflammation, while aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen work best for patients with inflammatory rheumatoid arthritis.

The healing touch of massage may stimulate the flow of blood, bringing heat and relief to stiff joints. Alternative therapies such as acupuncture, relaxation, yoga, and even emu oil have proven effective for many arthritis sufferers.

Heat and cold can help alleviate pain too, but since moist heat, such as that from a bath, acts differently than the dry heat of a heating pad or the cold of an ice pack, this type of treatment needs to be discussed with a doctor or physical therapist. Doctors also often recommend patients wear splints or braces to relieve joint pressure and protect them from further injury.

All About Acne: Alternative Methods and When to See a Doctor

Acne is the most common skin condition in the United States, but it can appear for a variety of reasons. In most cases, acne begins to develop when skin pores are clogged with oil and dead skin cells. This clogging leads to the development of bad bacteria, which is then attacked by white blood cells, leading to inflammation in the form of whiteheads, blackheads, and pimples. Most people will experience acne at some point in their lifetime, but coping with the condition can be difficult – regardless of age.

Over 20 million teenagers, around 85% of American teens, have acne in the United States alone. Many turn to drugstore products to combat breakouts, whether they’re chronic or occasional. That said, some of the most powerful anti-acne medications are sitting in the kitchen pantry or refrigerator. Below, we’ve explored some common and helpful alternative acne solutions.

Zinc Supplements

Zine is important for cell growth, hormone production, and immunity. Research shows that those with acne tend to have lower levels of zinc than those with clear skin. Taking an oral zinc supplement up to three times per day can help significantly reduce acne.

Apple Cider Vinegar

This vinegar, made by fermenting apple cider or unfiltered juice, is known for its ability to fight several types of bacteria and viruses. The vinegar contains the organic acids necessary to kill the bacteria that causes most acne. To try, mix 1 part apple cider vinegar with 3 parts water and apply the mixture to the skin using a cotton ball. Rinse and pat dry.

Tea Tree Oil

Tea tree oil, extracted from the leaves of Melalueca alternifolia, is known for its ability to fight bacteria and reduce skin inflammation. To try, mix 1 part tea tree oil with 9 parts water and use a cotton swab to apply to the affected areas. Repeat daily as needed.

Adult Acne and Dermatology

The number of adults who report having acne has increased significantly in the past decade. In most cases, typical over-the-counter products and alternative methods, like apple cider vinegar and zinc supplements, will treat the problem. But acne can be both personally and professionally detrimental for adults, and these remedies might not work in severe cases.

Knowing when to visit a dermatologist can be difficult, especially if you experienced the condition as a teenager. For some, it might still feel par for the course – an embarrassing yet relatively innocuous condition. But for others, a recurring skin disorder can be difficult to cope with, sometimes leading to a lack of confidence and the development of an anxiety disorder. In fact, a study published in the British Journal of Dermatology found that adults who experience acne have a higher likelihood of developing psychological, social, and emotional problems.

Mild to moderate acne will typically go away in 4 to 6 weeks with the use of drugstore creams and cleansers, many of which contain benzoyl peroxide and/or salicylic acid. More severe acne will resist these treatments. This is when a dermatologist should step in.

A doctor can prescribe more powerful acne combatants, like antibiotics and isotretinoin. Doctors are also trained to know when an acne breakout is the result of topical bacteria or an indication of something more serious. As a rule of thumb, if adult acne has not subsided in 4 to 6 weeks, schedule an appointment with a dermatologist to figure out what’s going on.

Don’t Underestimate the Value of Home Exercise Equipment

A fitness equipment is not just an exercise tool; but also an investment in your health for a lifetime of dynamic living. For those who have used an exercise equipment in a gym understand the gains of using fitness equipment in their daily exercise. Currently, with the assorted kinds of home exercise equipment you can choose from, you can now claim the same benefits for yourself as with the others who have used it.

Handiness and affordability of fitness equipment today makes a home exercise equipment a great choice for both beginners and those who have used an exercise equipment before.

Others opt to go to the gym to use the latest exercise equipment and health tools. While others don’t even have the luxury of time to schedule a visit to a fitness gym and therefore must have their own exercise equipment at home. A used treadmill will adequately serve your purpose.

There are many valuable fitness exercise equipment resources available on the Internet. You can get the latest exercise equipment delivered right to your doorstep.

Cost of a Fitness Equipment brand

You can tell how much a fitness equipment costs by looking in the classified section of your local newspaper. Know more about exercise equipment by reading exercise equipment reviews available at your local fitness magazines. These exercise equipment reviews will help you decide which home exercise equipment is best for you.

There a many brands or kinds of exercise equipment for sale. They come either as brand new or used exercise equipment or exercise equipment for rent.

Cases of Lung Damage Lead to Self-Reflection

With the growing number of people being affected by lung damage and chemical burns of the respiratory system due to vaping, are you worried or wondering….

Is it possible to maintain good health?

What your body needs to function properly?

Why conventional medicine is becoming more complicated and costly and in some cases simply ineffective?

A growing number of people are turning to alternative medicine and natural healing–simple, traditional low-tech methods of preventing illnesses and solving everyday health problems.

Do you have unanswered questions on….

Why are people flocking to health food stores, with their lotions and potions, and what keeps them going back for more?

What to do if you or someone in your family falls ill?

Are these therapies really old wives tales or can they really work?

Even mainstream doctors have begun to recommend natural drugless therapies’ to treat both everyday complaints and serious illnesses. Dietary modifications, for instance, has become the weapons of choice against a number of diseases that would have been treated mainly with prescription drugs a generation ago.

It is now known that many conditions are caused by the wrong diet and can be reversed by the right diet.

Heart disease, cancer, weight problems, arthritis, diabetes, high blood pressure–they can all be treated to some degree with foods.

Natural therapies found in alternative medicine are actually much older than Western treatments such as surgeries and antibiotics. Experts estimate that herbal remedies and Ayurveda, the traditional medicine of India, has been around for 5,000 years.

Many alternative medicine remedies began with scientific research or clinical impressions reported by physicians working with safe, natural substances.

But we live in a generation now that has been cut off from this age-old tradition of self-reliance. Healing and health care have become almost–the exclusive province of duly licensed physicians. While doctors and other professionals-are indeed great to have around, what is not so great is when you cannot do anything without them.

Shouldn’t we be able to do something to save our health–maybe even our lives–without a doctor?

What happens when medical help is not so readily available?

What happens when doctoring simply does not work?

Some of us go to doctor after doctor, and still no help. Is that the end of the line?

While antibiotics have saved millions of lives, they have not really solved some resurgence of germs that are turning up in new forms that do not respond to conventional therapies.

There has been a real shift in the way people think about their health. Rising health care cost is a factor in the recent surge of interest in alternative medicine.

Many people are attracted to the alternative physicians emphasis on treating the whole person–body, mind and spirit. Most importantly some physicians use intensive counseling to help patients find out whether aspects of their daily lives, such as job stress, marital problems diet or sleeping habits might be behind their symptoms.

In this age of managed care and impersonal group practices patients find this individualized approach of alternative medicine particularly appealing.

One of the principal goals of natural healing is to break the cycle of dependency and allow people to be more in control of their own lives.

You Don’t Need to Lose Perspective to Lose Weight

Obesity is the principal cause for a variety of serious illnesses including heart disease, stroke, and some types of cancer. It also inclines to raise your blood pressure and cholesterol levels, and makes you more potentially to acquire diabetes. Therefore, obesity is one of the most significant but preventable causes of death and disability among people.

The number of people in the United States who are overweight has increased dramatically over the last decade. Present day figures show that an estimated two thirds of adults and one fourth  of children and teenagers in the United States are overweight.

The number of calories you eat and the number of calories you use each day are the factors that control your body weight. Therefore, to lose weight, you need to take in fewer calories than you use. You can do this by becoming more physically active, by eating less or both. Your weight loss program should also help you make changes that you can adhere for the rest of your life.

How to determine if you are overweight

The most usual and easiest way to know if you are overweight is to determine your Body Mass Index (BMI). The BMI looks at how much you should weigh based on your height. It is a relative comparison of the balance of fat vis-a-vis lean in your body.

You can find out your BMI by using the following formula below:

1.Divide your weight (in pounds) by your height (in inches) squared

2.Multiply the results of Step 1 by 705.

For example, if you are 5’3” (63 inches) and weigh 138 pounds, the equation looks like this:

BMI=(138/(63×63)) x705=24.5

Your BMI should be somewhere in the 19 to 25 range. A BMI of 25 to 29.9 is considered overweight and a BMI over 30 is considered obese.

If you decide that you need to lose weight, first, you should focus on eating a healthy diet. Determine what you are eating. To lose weight while remaining healthy, you should try to lose only about 1/2 to 1 pound a week. One pound equals 3,500 calories. So if you exercise off 500 calories per day, you will lose about a pound a week. Losing weight will be easier if you combine exercise with diet management and proper nutrition.

Proper exercise and a healthy diet, when combined, are the best means of losing and or maintaining your weight.

The History of Herbal Remedies and Aromatherapy

Herbal remedies are available everywhere and manufacturers of these products are numerous. The products can range from capsules containing a single type of herb to “specialty formulas” such as those marketed for “menopause symptoms” or “stress relief” which often contain many different herbs in a single capsule. Determining which of these to take and how much has become a challenge for many consumers.

Dietary Supplements and Herbs

These treatments use ingredients found in nature. Examples of herbs include ginseng, ginkgo and echinacea, while examples of other dietary supplements include selenium, glucosamine and SAMe.

Many of today’s conventional medicines began as folk medicines, including digoxin, which treats congestive heart failure, and quinine, which treats malaria. Many people trust in herbal medicine because of its long history, and others like its use of “natural” products. Remember, though, that natural doesn’t mean that herbs can’t hurt you.

The Beginnings of Aromatherapy

Some sources trace the history of aromatherapy back to the Greeks. In the 10th century, the Arabs invented a process of distillation that allowed for more efficient extraction of the essential oils from plants, and for centuries, cultures from every part of the globe have inhaled aromas, drunk potions, and worn aromatic amulets as healing aids and to protect them from harm.

By extracting the essential oils from plants and herbs, aromatherapy has been, and continues to be, used to address a wide range of physical and emotional ailments, from headaches to herpes, from dry skin to acne, and from arthritis to asthma.

In modern times, France and England have led the attempt to reintroduce many ancient remedies to the world in the early 1900s, and to help aromatherapy gain greater acceptance in the traditional medical community. France still leads the world in rediscovering modern uses for ancient remedies, and many French doctors routinely prescribe aromatic remedies for their patients. That practice is reinforced by the fact that French pharmacies stock a wide variety of essential oils, and insurance companies are willing to pay for treatments involving ancient healing methods.