Archive | October, 2015

Workout Routines For Women – 5 Important Tips to Keep in Mind

Although any type of exercise will benefit your body and health in one way or another, there are many workout routines for women that are far more effective than others. This is because each woman’s body is different from not only one another but from that of men as well. What does all this mean? It means simply that what might work for one individual may not work for the next. Because of this, there are five important basic pieces of information that should be considered when developing your personal weight loss plan.

1. Give it the Two Week Trial

If you think that you have found one of those workouts for women which could be the right choice for you, then you should give it the two week trial. This is the minimum period that you would need to try out a program in order to notice whether it will help you achieve the results you desire or not. If you find that the particular program or exercise is not helping you meet your goals then you can always move on to something else.

2. Do Something You Enjoy

In order for you to reap the best results you should always find an activity or exercise routine which you enjoy. There are hundreds of workout routines for women, but there may only be three or four of them that you actually like or could see yourself doing on a regular basis. The more you enjoy an activity, the more often you will do you and the less often you will find the need to cheat or skip a day or more.

3. Make it a Group Thing

Another way to weed through the many different workouts for women to find the one that works best for you is to make it a group activity. It has been proven that women are able to lose more weight and stay motivated longer when they perform their workout routine in a group or friendly environment. So, get a group of friends together, or join a local organization or club with participants that you can burn the fat off with.

4. Know Your Weaknesses

When choosing workout routines for women, it is also important to be aware of your weaknesses. For instance, if you have had an injury in the past, then you may want to reconsider a routine that would put strain or pressure on that particular part of your body. Doing so could cause further damage, so it is best to target routines that are safe for your particular situation.

5. Take it Slow

One of the biggest mistakes that people make when they are looking for the perfect workout routines for women, is that they start off to fast and end up burnt out and too sore to continue. If you have had a sedentary lifestyle for quite some time, then you may need to start out with a walking routine or a low impact aerobic workout so that you do not stress the muscles of your body and make it impossible for you to continue.

With all of the workout routines for women that exist in the world today, it can often be difficult to choose the one that will bring you the right results. If you use the five tips above, you can begin to narrow down the choices and find the routine that best suits your needs.

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Hair Regrowth Vitamins – What Are the Essential Vitamins For Regrowth of Hair?

One of the main reasons why many people are suffering from hair loss is due to lack of nutrition such as the essential vitamins and minerals which occurred as a result of too much consumption of unhealthy foods that deprives the body of the daily nutritional requirements; consequently, many people are now searching for the best hair regrowth vitamins as part of their treatment in dealing with this problem.

Among the essential hair regrowth vitamins that can greatly help in improving your condition are vitamin A found in foods like carrots, milk, spinach, and peaches; this nutrient promotes healthier scalp and increase the production of sebum. Vitamin B6 is also essential for this condition by helping in the prevention of graying of strands and minimizes fallout. This is also good for other bodily functions; this can be taken when consuming foods like chicken, meat, and cereals. However, take note that you should only take the sufficient amount which is ideally within 15 grams per day because too much of this can cause adverse events like hand or feet numbness.

Other hair regrowth vitamins that you should also take into consideration are vitamin A, B12, and vitamin C. Aside from that, it is also helpful if you would important minerals like biotin for improved metabolism; as well as magnesium, nettle roots, saw palmetto, and zinc. These are just few of the many nutrients that you need to take if you want to make your treatment very effective and safe to use.

It is also important to note that your intake of these important nutrients is properly guided by your doctor to ensure that you are given with the best treatment that is effective in your case. It is imperative that you should know the root cause of this problem because this is crucial for the success of your therapy. If the main cause for this condition to emerge is not due to lack of nutrition, then this method may not work at all because no matter how much you changed your diet into healthier ones but the cause is due to extreme stress in your life, then the problem will continue to occur despite that you are already getting sufficient nutrition.

Hence, the best way to solve this problem is to consult your physician first so that you will be fully guided on which method of treatment to use; if it is a result of nutritional deficiency, then increasing your consumption on hair regrowth vitamins is the effective way to deal with this kind of situation.

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Diabetic Diet Sheet Helps in Diabetic Diet Planning

Most of the times the diabetics try their best to adhere to a precise diet plan; however only few of us are able to follow a diabetic diet strictly. Most of the times, the diabetics are in search of some scrumptious and delicious portion of deserts. There is no need to be very anxious about the diabetic diet plan if your diabetes is not that serious.

It is a general human behavior to follow a diet plan religiously in the first few days. All the plans and goals go in vein on having a look of a chocolates or tempting strawberry ice-cream. This is the point where most diet watchers and diabetics tend to forget almost everything. This temptation is actually to take the nutrition in an unwarranted and subtle manner.

Following is given a list of some common foods that can be included any time in the meal. It is good to mix various food groups of different categories for creating a meal plan that best suits a diabetic.


  • 1/3 cup pasta
  • 1/3 cup boiled rice
  • One portion of tortilla
  • ¾ cup dry cereal
  • ½ cup starchy vegetables
  • ½ cup cooked cereal
  • A small or medium slice of bran bread

Fruits: Different fruits are good for the diabetics. Most fruits have enough amounts of minerals, fiber and nutrients that are vial for the body of human. It is healthier to eat different kinds of fruits but they must be included in the moderate amount as they have a good amount of natural sugar. Following are the recommended ways of incorporating fruits in the diet

  • Add a handful of any dried nuts in the meal plans
  • A small to medium sized fresh fruit
  • ½ cup canned fruit
  • 1 cup chopped fruit

Vegetables: Most vegetables are healthier for diabetics. Vegetables are even better than fruits as they do not contain a large amount of natural sugar. It is good to add both cooked as well as raw vegetables in the meal plans. It is good to incorpoate following vegetables in the diabetic diet:

  • Broccoli
  • Lettuce
  • Cabbage
  • Cauliflower
  • Spinach
  • Tomato

Milk and Milk Products: It is not good to consume plenty of full fat milk. Even if a person loves to drink milk he should try to add different forms of low fat milk in the diet. Following are the suitable ways of incorporating milk in the diet plan.

  • 1 cup yogurt
  • ¾ cup whole milk
  • 1 cup low fat milk

The above mentioned list can be utilized for creating versatile diabetic menus.

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Hardgainer Workouts – What is the Best Workout Routine For a Hardgainer?

A common mistake in many hardgainer workout routines is the lack of giving properly educated consideration for the different muscle fiber types. The human body literally has millions of muscle fibers, all of which have different tasks to perform, and all of which require individual attention in order to attain optimum results and performance.

To transfer this knowledge into a plan of action hardgainers must consider that they should work their fast twitch muscles first on some days, and on other days work their slow twitch muscles first. This follows the same logic as why on some days it is best to work biceps before calves or vice versa; changing up a routine is one of the surest ways to offer muscles a new challenge. The same holds true for slow and fast twitch muscles. So the question is how to target different groups?

The answer to this question lies in augmenting ones current work out plans with a few new sets. Most hardgainers are already using varied sets which might have 4-6 reps on the high end of the weight scale and 8 to 12 on the lower end. Add a few new sets in the 20 to 30 repetition range, and even consider doing a bar-only set with as many repetitions as possible.

Initially add these new sets at the end of a workout and then start alternating them to the start of a workout every 3 or 4 cycles. Keep in mind that slow twitch muscles do not need as much recovery time as fast twitch muscles so keep the time between sets to no more than 20 seconds for best results.

Combined with a proper diet and sufficient rest, this will enable hardgainers to keep on building lean muscle mass and increasing their overall strength and size.

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Thinning Hair Remedy – Real Tips to Grow Your Hair Back

In this article I’m going to talk about a thinning hair remedy. Thinning hair is one of the worst things that can take away our self confidence and self identity. With hair loss, the psychological costs are had to deal with and often overlooked by many. If you are looking to treat this problem, the best way to do so is by treating it with a number of different solutions. Below are a few essential components you need for an effective thinning hair remedy. I hope you enjoy!


The first thing you should look to do is to provide your body with the necessary vitamins and minerals it needs to perform normal hair functions such as up-keeping it color, strength, and growth. Frequently hair loss is caused by a deficiency of certain essential vitamins and minerals.

Vitamin B3, otherwise known as Niacin, is important for your body to maintain its circulation in the scalp. You can find this vitamin in meats, chicken, fish, and brewer’s yeast. The recommended daily dosage of this vitamin is around 15 mg.

Vitamin B6 – This vitamin helps to prevent your hair from becoming gray by providing your body with melanin (this gives your your hair its color). It is also used to prevent any hair loss. You can find this in foods such as whole grain cereals, egg yolk, and organ meats. Aim at taking around 1.6 mg per day.

Prevent DHT

DHT is the most harmful hormone that is responsible for the majority of your hair loss. It attaches to receptor sites in your hair follicles and eventually stops their growth. One of the best ways to stop DHT from occurring is through an herb called Saw Palmetto. It inhibits DHT from its root by hindering a certain enzyme called type II 5-alpha reductase from creating it. So if you take Saw Palmetto, it will help to prevent any additional hair loss.

Important Points to Note:

Although having proper nutrition and preventing DHT is important components of a thinning hair remedy, there is one other important component you need to add into your program. You should use Minoxidil, the only FDA approved ingredient that’s been clinically shown to stimulate new hair growth. When you combine a solid nutrition plan, DHT blockers such as Saw Palmetto, and hair stimulants such as Minoxidil into one program, it can effectively treat your hair. It can become a bit of hassle having to go out and find all of these components separately.

I suggest looking into certain herbal hair loss products because a few key products will encompass all of these important approaches to hair loss in a single program. It makes it much more convenient but more importantly, the results are a bit stronger going with these types of solutions.

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Muscle Exercises – Complete Muscle Fitness Means a Good Variety of Exercise

Part of any effective physical fitness program is to ensure that the cardiovascular system, respiratory system, and muscles are all worked to increase strength, performance, and endurance. While it is hard to engage in a fitness plan without covering all three of these primary factors, it is not impossible. Many people engage in aerobic and respiratory routines without often thinking of muscle fitness while others simply have a hard time building muscle. Some people exercise consistently and just are not as strong as they would like to be which usually means that they are not working out their muscles effectively.

In order to achieve an increase in physical strength, muscle endurance, and flexibility, your physical fitness program should also include a routine intended to achieve muscle fitness as well. Millions of people who practice fitness training don’t always work their muscles correctly. Many factors come into play when you want to work on your muscles which can include your diet, an excellent workout plan, supplements, and motivation. When working out, you must remember to balance your physical regimen with a healthy, balanced diet. A good diet will help your body build muscle rather than just burn fat.

Many people already know that in order to gain weight you should increase the amount of calories you take in each day. However, it is important to know that you must gain the right kind of weight, not just build up fatty tissue. So, in an effort to gain weight in a healthy way, be sure to eat a good amount of protein and healthy fats. You can do this by eating lean meats, fish, beans, and many vegetables. You should also be sure to eat whole grains and fruit. Eating more protein than starches and sugars will help your body build muscle, not fat. Eating this way is an integral part of any good muscle fitness regimen.

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Basic Calisthenics – Fitness Made To Order

Basic calisthenics, you know what I mean right? Well, if you’re old enough to remember Physical Education Class (sadly, this is dying out these days), ever played a sport or been in the Military, you know exactly what I mean. Basic calisthenics are the exercise method of choice to build strong, conditioned bodies with little or no equipment.

Unfortunately, in today’s world with expensive gyms full of shiny equipment and the fitness industry marketing “quick”, “easy” fitness gimmicks, bodyweight calisthenics are often overlooked. In my opinion, this is a big mistake.

You would think bodyweight exercise would be the most widely used form of exercise because of its accessibility, versatility and effectiveness. After all, bodyweight calisthenics can be used by complete beginners all the way up to elite athletes to improve performance, heath and physique. But, many men and women have been convinced (brainwashed) that basic calisthenics pale in comparison to other forms of training.

But I insist:

Basic calisthenics should be the starting point for any physical training program, and should remain an integral part of your exercise program.

There is a place for calisthenics exercise in everyone’s exercise program, ranging from being the full workout program to being a part of the over-all workout plan. Your body has always been, and will always be, the greatest tool for improving fitness, burning fat and building a strong, lean, athletic body. So, let’s take a look at some of the ways you can start using basic calisthenics today!

Basic Calisthenics Make An Excellent Warm Up

Before you start any physical training, a proper warm up should be performed. And, in my opinion, there is no better warm up for every type of physical activity than bodyweight calisthenics. There is no other activity that can prepare your body for the multitude of movements of sport, work and life quite like bodyweight exercise.

Basic Calisthenics Make A Great Full Body Workout.

You can use bodyweight exercise to improve upper body, lower body and core strength and endurance. Plus, the rhythmic nature of some calisthenics makes them excellent heart and lung workouts. So you can get a true full body workout which includes all muscle groups and the cardiorespiratory systems. And the best part, you don’t need any equipment!

Mix Bodyweight Exercises With Other Forms Of Training

Just because you use some other form of training, like dumbbells, barbells and machines, doesn’t mean you shouldn’t mix in some calisthenics as well. Just think about it. The challenges of sport, work and life require moving the weight of your own body, moving other objects or moving your own bodyweight and other objects. You should train accordingly by mixing bodyweight exercise and weighted resistance.

You Can Do Bodyweight Cardio Intervals

At the end of most people’s workout, they do some “cardio”. Unfortunately, this often means zoning out on the treadmill or exercise bike while reading a magazine or watching the T.V. I suggest you pump up the intensity by throwing in some Bodyweight Intervals. Every once in a while, jump off the bike or treadmill and do some basic calisthenics. This boosts the intensity of your workout by breaking your breathing and heart rhythms, ultimately providing a better workout.

So, I’ve just given you four great ways to incorporate basic calisthenics into your workout program. Bodyweight exercise should be a part of your workout regime, or used exclusively. Start using the gym you were born with today!

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Healthy Skin Care Regiment For All Skin Types

While everyone’s skin type is different, the need for an established skin-care regiment is mandatory. Whether you choose to create your own skin-care products, such as homemade face masks, or use commonly found store-bought items, you will benefit from adhering to basic skin care principles.

It is most often the case that skin-types are divided by the level of oil production. The reason for this is primarily due to the fact that cleansing products tend to remove oil, while hydrating products tend to impart good oil/hydration. As such, the most common divisions include sensitive skin, normal skin/normal to oily, and oily skin.

The basis of the skin-care approach that I will outline is applicable no matter what amount of oil your face produces. I will suggest a handful of products that I have had a great experience with. Obviously, there are many others that you may choose from.

A basic regiment for skin care should always involve washing your face. The notion that washing your face will dry it out is mere folklore. Following these basic steps will ensure that your face will not age prematurely by assisting in the fight against wrinkles. It will tighten your face, while hydrating it. Lastly, you will have clean pores, the size of which should be less apparent. Equally important is this regiment’s tendency to eliminate acne.

By washing your face once in the morning and once in the evening, you are able to effectively remove surface toxins and excess oil from your skin’s surface. It is absolutely mandatory that you first wash your hands. I recommend using a mild face soap geared toward sensitive skin. The benefit of using a cleanser for sensitive skin is due to the fact that it reduces your chances of irritation and breakouts caused by fragrances, dyes and other unnatural substances. A dirt cheap, yet beautifully manufactured face soap is produced by Clean & Clear. The sensitive foaming variety, which I use and always recommend, is available everywhere.

An additional component involves the use of sunscreen. Using a sunscreen designed for your face will not clog your pores. This is an old wives’ tale that does not apply to today’s facial sunscreens. You can find many that have an additional hydrating component to them, which is always nice. However, if you have oily or sensitive skin, or are prone to acne, I would advise against using a sunscreen with a moisturizer built in. Instead, a simple facial moisturizer without all of the bells and whistles will suffice.

An additional necessity is a basic facial moisturizer. Something as simple as one of the many offerings at your local pharmacy or drug-store will suffice. Again, find something that is geared toward sensitive skin. Unscented is always the best since it will minimize the unnecessary chemicals which can irritate your skin.

Lastly, and most importantly in my opinion, is developing a weekly to bi-monthly face mask regiment. This is where your skin-type comes in to play. If you have very oily skin, get a face mask geared toward this skin-type, such as a mask that is focused on deep-pore cleansing. If your skin is ultra sensitive, get something geared toward sensitive skin, like a gentle mask. Begin using the product once a week and take a “wait and see” approach. What you should demand of a facial mask is that it clean your pores. Some face masques that are offered include the added benefit of hydrating your skin.

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Diet Tips to Prevent Hair Loss

Thinning hair and baldness can affect men and women of all ages, but is especially prevalent in men who are 40 years of age or older.

Today’s innovative hair loss treatments can help spur regrowth of hair and stop hair loss in its tracks, and hair transplants can help recreate a full head of hair within a few months of treatment.

Still, there are ways to prevent hair loss from occurring in the first place; eating the right foods and maintaining a healthy lifestyle may be a valuable solution for reducing the risk of hair loss and enjoying your youthful looks for the years ahead.

Here are just a few of the top foods to can help prevent hair loss:

#1: Oats

Eating a hearty bowl of oatmeal each morning could be just what you need to speed up hair growth and improve your looks. Oats contain high levels of iron, magnesium and potassium, and can also keep your diet in great shape.

#2: Salmon

Salmon and other fish that contain high levels of Omega-3s play an important role in cell and metabolic functioning. Salmon is especially beneficial for strengthening existing hair, and keeping the scalp healthy. Consider adding two to three servings of salmon to your weekly menu.

#3: Soy milk

Soy milk is a valuable source of protein, and plays a vital role in hemoglobin production. Hemoglobin helps transport oxygen to the cells, muscles and tissues, and is essential for cell and muscle repair. Drinking soy milk with breakfast is a simple way to add this valuable food to your diet.

#4: Citrus Fruits

Oranges, grapefruit and lemons contain high levels of Vitamin C which helps maintain healthy skin and hair. Eating foods that contain a significant amount of Vitamin C, or taking a Vitamin C supplement, can help to keep the scalp and hair follicle in great shape.

#5: Brown Rice

Brown rice is a healthy whole grain that contains Biotin, an essential mineral that may reduce your risk of hair loss and graying hair. Brown rice is also a good source of fiber, and can keep your digestive tract in good order.

#6: Turkey

Turkey is a valuable source of Vitamin B3, or Niacin, and these minerals promote healthy blood circulation. Making sure the scalp and hair follicles receive enough oxygen is essential for healthy hair growth, so increasing circulation can help with this process.

#7: Whole Wheat Products

Silica is an essential nutrient found in whole wheat products, and is especially valuable in the diet because it can absorb other vitamins and minerals. Whole wheat products also promote healthy digestion, so this can also promote a balanced diet.

According to, excessive Vitamin A in the diet can contribute to hair loss, and certain foods should be avoided if you are experiencing balding or thinning hair. Fatty foods, sugary foods and drinks, and processed food with excessive amounts of salt can all contribute to poor health – and increase your risk of hair loss and other health problems. Essential vitamins, minerals and nutrients found in everyday food could be the keys of prevention for hair loss.

Consider adding these key foods into your diet to maintain a healthy head of hair and keep your scalp as healthy as possible.

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The Zone Diet – A Sane Way to Lose Weight

Dieters who are tired of starvation and fad type weight loss plans are desperate for a weight loss system that allows you to enjoy foods while following a sane plan. Depriving yourself of eating foods you enjoy FOREVER is just not realistic! Remember slow and steady wins the race!

Why not consider the ZONE DIET? It’s been wildly successful for dieters looking for a low carb- high protein diet plan that works.

The theory behind the Zone diet is to micro-manage your insulin level, which is our body’s mechanism for controlling blood sugar levels. By keeping the insulin level in a tight ‘zone’ your body will burn fat more efficiently.

In order to do this efficiently your body will need a perfect balance of carbohydrates, proteins and fats in every meal. Sound familiar? The Zone Diet is not that different in theory or meal planning than other low carb popular diets.

To reach the ‘The Zone’ – this optimal level of metabolic processing, the diet strives to reach a specific ratio of carbs, proteins and fats to be consumed at each meal plus snacks. The ratio is 40:30:30, which means – 40% carbs, 30% protein and 30% fats.

To make food portioning easier, the creators of the Zone diet have developed ‘Zone Food Blocks’, which are pre-set portions of foods with the correct 40-30-30 ratio built in. All you have to do is figure out how many of these ‘Blocks’ you can have throughout the day. This is determined by your weight as well as your proportionality – more specifically – your weight, height and waist and hip circumferences.

You may be eating 3 breakfast blocks whereas someone else with a different body weight and structure may eat 4 breakfast blocks. The result is achieving the 40:30:30 ratio.

MEAL PLANNING IS ESSENTIAL – this can be accomplished by getting the Zone Diet Book or having prepackaged meals delivered to you directly – both can be ordered online.

AT THE CORE THE ZONE DIET ELIMINATES CARBS AS A RULE : breakfast cereals, rice, potatoes, pasta, noodles, bread, bagels, croissants, muffins, crisps, pastries, pies, chocolate, sweets, sugar and preserves, as these have the greatest effect on blood sugar levels and therefore insulin levels.

However most lean meats, chicken or fish are allowed at each meal.

Compared to the Atkins or Scarsdale Diets which are extremely rigid allowing no deviation in foods, the ZONE DIET may offer a reasonable healthy way to lose weight and keep it off.

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