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    Beginners Start With This Magical Tool: KettleBell

    Getting started with fitness is not easy, especially if you have been living a sedentary lifestyle with minimal levels of physical exercise. Still, exercise is important for maintaining a healthy body and for decreasing your risk of developing some serious diseases, like heart failure and diabetes. Obesity is also a particular condition that can be avoided through regular physical exercise.

    Unfortunately, people that are used to a more sedentary lifestyle often do not know where to start when they would like to get fit, reduce their weight, build muscle mass and become healthier. A fit lifestyle has numerous benefits, apart from the fact that it improves health and reduces the risk of various diseases. For one, it can increase testosterone level in men, which, in turn, has additional benefits for the male body.

    How Much Should You Exercise?

    When people only get started with a new fitness routine, they often get scared at the idea of having to spend hours in the gym or having to participate in physical training sessions that last for hours on end. Yes, getting started can be tough, but there is no need to continue training for hours and hours to get fit, reduce your body fat, build muscle mass and reap the benefits of a fit and healthier lifestyle.

    READ: How to improve your physique using Kettlebells

    NHS Choices(1) reports that adults who are between the ages of 19 and 64 years need to participate in both aerobic physical activities, as well as strength training exercises, on a regular basis to uphold a health body and physique. This includes 150 minutes or more of aerobic activity, which should be at least at a moderate intensity level. On two days of the week, or more, a person should also practice strength training exercises.

    Benefits Of Kettlebell

    While a treadmill may seem daunting if you are simply entering your journey toward fitness, and lifting heavyweights at the gym seems like something that your confidence would simply not allow right now, Kettlebell training offers the perfect combination of both strength training and aerobics. The combination gives you a wide set of benefits, such as improved heart health, better blood circulation and even a relieve of symptoms associated with erectile dysfunction.

    When it comes to comparing Kettlebell training to other forms of physical training, Riverside Kettlebells(2) report that Kettlebells gives you an excellent cardio workout without the need for running on a treadmill. It is also a form of exercise that is fun and only requires on mobile device that can be taken with you wherever you go. Furthermore, Kettlebell training is safe for anyone, regardless of their age, gender or size.

    SEE: Kettlebell Training For Beginners

    Getting Started With Kettlebell Training

    To get started with Kettlebell training, you need to start by considering a few important factors that will help you make the best of your training sessions. According to GB Personal Training(3), you should start by choosing the right Kettlebells to use for your training. There are different types of Kettlebells, and different weights; thus knowing which ones to buy when you go shopping for Kettlebells will be of tremendous help during your training sessions.

    Start by selecting the most appropriate Kettlebell type for your training sessions. The primary types of Kettlebells you’ll find in shops include:

    • Cast Iron Kettlebells – These Kettlebells are the larger type and contain handles that have a rounded form. Cast iron Kettlebells are perfect for exercises that use both hands. With these Kettlebells, the size of the equipment increases as the weight of the equipment increases.
    • Competition Kettlebells – The other primary type of Kettlebells you will find in shops is competition Kettlebells. These feature smaller handles that have a square shape, instead of a rounded shape. With these Kettlebells, size does not increase with weight. All competition Kettlebells are the same size.

    Once you have decided on the most appropriate type of Kettlebells for your training routines, it is time to choose the perfect weight. Note that even though Kettlebell training is perfect for both men and women, each should stick to specific weight classes for their own safety.

    • If you are a man, then you should start out with a 12kg Kettlebell. Some men also start out with a 16kg Kettlebell. As you train and build muscle strength, you should work your way up to a 24kd Kettlebell.
    • If you are a woman, then start out with a lighter weight, such as an eight kilogram Kettlebell. There are some women who feel comfortable starting out with a 12kg Kettlebell. As you perform your Kettlebell exercises and build up strength, work your way up to around 16kg.

    Kettlebell Exercises, From Beginner To Expert

    When you only get started with Kettlebell exercises, it is vital to start out slow and to get yourself used to this particular form of physical exercise. If you are a man and needs a boost in performance, especially in the beginning, you could consider some male enhancement vitamins to help boost energy, testosterone and endurance during your training routines.

    Here’s an overview of Kettlebell exercises you should perform, starting at beginner level and advancing to a more expert and advanced level:

    • For beginners, simpler exercises are appropriate, such as the Turkish Get Up and the Single Leg Deadlift.
    • As you progress, you can start to introduce the Two Handed Kettlebell Swing and the Kettlebell Squat into your training routine. The Kettlebell Lunge is also a good exercise to introduce at this time.
    • Once you progress to a more advanced level, introduce the Kettlebell Clean and Press move, as well as the Kettlebell High Pull into your training routine. As you advance, you can also start to perform the Kettlebell Snatch.

    SEE ALSO: The Best Kettlebell Workout Routines for Fast Fat Loss (Proved By Science)

    Conclusion

    Exercise should be an important part of every person’s life, yet the majority of individuals fail to obtain an adequate amount of physical exercise. Getting started with fitness can be tough if you are only beginning, but it is certainly not an impossible task. If running on a treadmill and lifting weights in the gym is not something you want to do right now, then you should consider Kettlebell training – a form of physical exercise that includes both strength training and cardio protocols. Combining such training with a workout supplement, like Progentra, can improve results and speed up weight loss, while also boosting muscle development.

    Author Bio:

    Brian Adam

    I am a Health Writer, Researcher, and Advisor with a passion for Men’s Health And Wellness, places a strong emphasis on Diet as well, believing that the Combination of Exercise, a Healthy Diet, and a Positive Mindset is the best way to achieve one’s Full Potential. I write on most of the topics related to Healthcare, Men’s Health, Women’s Health, etc. Say Hi! To me on Facebook & Twitter.

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    7 Yoga Poses That Will Help To Restore Optimum Testosterone Levels

    Hypogonadism, or, as it is more commonly known as, low testosterone, is a medical condition that affects more than 40% of all adult men, according to a recent report on Prognos. Even though the study was performed amongst a group of men who resided in the Southern parts of the United States, the study suggests that the results obtained should also account for the rest of the United States and even other parts of the world. Even though low testosterone is a relatively widespread problem amongst adult men, many people suffer from this problem unknowingly, targeting particular symptoms they are experiencing as health concerns instead of focusing on the underlying cause of these symptoms, which, in this case, is a low count of testosterone in their blood circulatory system.

    What Is Low Testosterone?

    The male body has testosterone flowing throughout the entire body, being transported to different parts through the blood circulatory system. According to eMedicine Health, a man should have a level of testosterone ranging between 270 ng/dl and 1070 ng/dl to be considered to have a normal or healthy testosterone level. This may seem like a very broad range, but it is important to note that testosterone tends to surge in a man’s younger years and naturally drops as he grows older; thus it may reach 1070 ng/dl when he is in his 20s, but drop down to around 270 ng/dl when he reaches the age of 70.

    MUST READ: 5 Yoga Postures to Boost Libido

    When a man’s testosterone levels drop below the 270 ng/dl mark, then he is considered to be suffering from a testosterone deficiency, also medically known as hypogonadism. There are different types of low testosterone that may be diagnosed by a doctor, which would depend on the particular cause behind the low levels of testosterone in a particular patient. These types of low testosterone conditions include:

    ·Primary hypogonadism

    ·Secondary hypogonadism

    ·Tertiary hypogonadism

    What Symptoms Does Low Testosterone Cause?

    There are many symptoms associated with low testosterone, and it is often difficult to point this particular condition down as the cause since the symptoms tend to vary from one man to another man. While one man may only experience one or two symptoms related to the condition when his testosterone levels drop, another man may experience numerous symptoms; thus leading to a larger adverse effect and disruptions in his daily life.

    When testosterone deficiency develops during puberty, it causes the development of sexual aspects of a man to become impaired, and it often leads to a decrease in the size of their testicles. Gynecomastia, a condition where men develop breasts, is another problem that people experience when low testosterone develops during puberty.

    Low testosterone is much more common amongst adults. When this condition develops in an adult man, one of the most common symptoms that he may develop is a depletion of their libido, which causes them to become disinterested in having sex. Symptoms that are associated with erectile dysfunction also often develops amongst men who have testosterone levels that are below the normal levels.

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    Tips for Losing Weight with the Help of Technology

    Tracking your everyday habits has never been easier with technology, which is getting smarter and easier to use throughout the years. Although there still hasn’t been a gadget invented that could shed those pounds right off you like a magic trick, there are some that can really help you stay motivated and make it easier for you to maintain a schedule and healthy workouts. Here are some helpful pieces of technology and apps we recommend you start using to get you back in shape and stay strong!

    SEE ALSO:  HOW TO LOSE UP TO 18 POUNDS WITH THE 14 DAY CHALLENGE

    Fitness Trackers

    Want to stay active and motivated for a workout? Consider adding a fitness tracker to your routine. It can be easy as much as just downloading an app on your phone, but it’s not really the most functional option. If you want to go pro, buy yourself a brand new fitness tracker that’ll be easier to take with you on your workout. You can track your step count and distance travelled, and also can set your own daily goals and see how close you are to hitting them. It’ll also keep you motivated with daily reminders and alerts, so take some time and choose a fitness tracker that fits you and your workout routine.

    Track What You Eat

    Tracking your workout routines isn’t the only thing you should be taking care of, it’s your diet as well. Although there’s the traditional method of pen and paper and writing down everything that you eat so you can stay away from that box of cookies, there’s an easier option: food journal apps and calorie counting apps. You can easily track the calories and other nutrients so that you don’t go overboard for the day with apps such as MyFitnessPal or Calorie Count.

    READ: THE 28-DAY SQUAT CHALLENGE TO A COMPLETELY NEW BOOTY

    Food Gadgets

    Speaking of food, there’s also a healthier way of preparing it, right? Consider getting a blender if you want to stick to healthy food on the go. Some blenders can easily double up as an easy to carry juice holder, and there’s a wide variety of inexpensive blenders to choose from. Besides that, there are numerous other gadgets you can use that can make your healthy eating easier and more fun throughout the day.

    Working out at Home

    Sometimes it’s really hard to make yourself work out at home isn’t it? There’s always something else and better to be done and it’s just not the same, as opposed to when you go to the gym or when you go out for a run? Why don’t give yourself a motivation boost? You can buy yourself an inexpensive Ipad stand from DIsplayMe, so you can play your favorite movie or fitness instructional video almost anywhere in the house, or even in your yard?

    MUST SEE: 10 Week Home WorkOut Plan Which Will Definitely Help You Burn Fat

    Body Weight Scales

    Watching your weight isn’t much fun, but you’ll be happy to see how much impact regular exercise has on your body. Wi-Fi-equipped smart bathroom scales monitor muscle mass and BMI, and they’ll send data straight to your smartphone. This means you can keep track of your weight loss progress at the same time as monitoring activities, meals and calorie data – and if you’re lucky you’ll be able to track some great progress based on your efforts elsewhere, all in one place.

    Food Scales

    Something as simple and inexpensive as a digital scale can make a huge difference in your weight management. One of the biggest diet saboteurs is carelessly overdoing portions. Don’t be fooled by the portions you see every day in restaurants – that’s just not normal. Start cooking at home and measuring out your ingredients, especially nutrient-dense items like meat and nuts.

    Best Apps: the Ultimate List

    There’s nothing better than having a good fitness consultant at the push of a button – the best part it’s free or in worst case scenario costs a few bucks (which might as well could be that candy bar you’ve decided not to buy anyway!). Here are some of the best apps below that we haven’t mentioned yet:

    • Lose it! – Matches you with a personalized daily calorie budget and weight loss plan.
    • Ideal Weight, BMI Calculator – It will calculate your Body Mass Index (BMI) and will let you know if you are underweight, in good weight or overweight.
    • Fitness Buddy – Whether you’re working out in the gym or at home, Fitness Buddy will help you discover new exercises to make your personal training more customizable and effective.
    • Noom Coach – Noom’s course gives you the motivation and guidance to make a true lifestyle change.
    • Weight Watchers – Our Beyond the Scale program is designed to help you not only lose weight, but also score benefits that go beyond seeing a smaller number on the scale.

    If you’d like to find and learn more, all you have to do is search the web and find just the right app that compliments your daily routine and exercise you’re doing or you’re about to do. You’ll be back on track in no time and stay fresh and motivated. Follow these advice and try some of the aforementioned gadgets if you want to stay healthy and happy.

    Also, you can get all my ebooks from the shop:

    ValentinBosioc.com/shop

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    OMG WoW

    How to Unblock Arteries With Garlic, Ginger, and Lemon

    Heart Bypass

    Heart bypass, or what the doctor calls coronary artery bypass surgery, and a few other medical jargons, is a dreaded term. While we’re not too concerned over the terms themselves, we are scared of having to associate with them. By the time we realize we need this procedure, it may be too late to avoid surgery. So, it is always wise to be proactive.

    Blocked arteries is the problem. For a very brief amount of time, the arteries are blocked because of the hardening and thickening of the artery walls. The main culprits? The excessive intake of fats, white sugar, and high-cholesterol foods. When the arteries are blocked, blood flow is restricted. Thus, over time, this may trigger a heart attack or stroke. Some common symptoms of blocked arteries include tiredness, acute discomfort in the center or left of the chest, frequent bouts of indigestion, heartburn, a tightening of the jaws, general irritability, and a general lack of enthusiasm, especially for physical activities.

    READ: No More Joints Pains, No Varicose Veins and No Headaches Thanks to This Leaf

    However, there are natural remedies for blocked arteries, or for that matter, preventive remedies. Please read on

    Healthy Diet and Exercise are the Most Important

    You are what you eat, and you are what you do. Proper diet and regular exercise is key, and there is no other way to stay healthy. Generally, drink fresh fruit juices over the processed kind. Eat more healthy grains, nuts, and vegetables.

    To reduce or prevent artery and vein blockages, follow the below tips:

    • Reduce junk foods and processed foods in your diet.
    • Eat garlic, which is excellent for for improving blood circulation, clearing arteries, and flushing out toxic waste. Add a clove of garlic into your fresh juices. It won’t be that smelly.
    • Make juice from: apple cider vinegar, honey, lemons, oranges, melons, carrots, grapefruit. and pineapples. You can blend this.
    • Eat more fish, pumpkin seeds, and brown rice.
    • Stop smoking.
    • Engage in regular physical exercise, yoga, and qigong.

    For home remedies, please read on.

    SEE ALSO: The Best Remedies to Get Rid of Spider Veins

    Of course, if you don’t feel comfortable with your health, you should consult your doctor first.

    Method #1

    Here’s what you’ll need:

    • Lemon juice, 1 cup
    • Ginger juice, 1cup
    • Garlic juice, 1 cup
    • Apple cider vinegar, 1 cup

    Instructions:

    1. Mix all of the above, and boil for half hour, or until it is reduced to around 3 cups.
    2. Let it cool, then mix in 3 cups of natural honey.
    3. Transfer to glass bottles, and keep it in fridge.
    4. Every morning, before breakfast, take one tablespoon. It’s that simple!

    Method #2

    What you’ll need:

    • 6 peeled lemons, cut into small pieces.
    • 30 cloves garlic, chopped into small pieces.

    Instructions:

    1. Place the above into a food processor or blender, top up with adequate water, and blend.
    2. Pour the mix into a pot and add 2 litres of water. Bring to a boil and simmer for another five minutes.
    3. When cooled, sieve the liquid and transfer into glass bottle. Discard the residue.
    4. Store in fridge.

    Directions for consumption:

    1. For your first dosage: drink 50ml each day for three weeks.
    2. Then, stop for one week.
    3. For your second dosage: drink 50ml each day for the next three weeks.

    You may repeat this treatment every six months.

    Black Fungus Can Cure Blocked Arteries?

    • You may be interested to learn that it’s been reported that black fungus can also cure blocked arteries.

    MUST SEE: Do You Have These Red Spots On Various Parts Of Your Body? Should You Worry? What Should You Do?

    Disclaimer

    The information provided in this article is sourced from the Internet, friends, contacts, and from personal experience. As I cautioned in my article, not every remedy will work on everyone, much like conventional medical treatments. Everyone’s body is different and we all have different conditions and variables.

    This article does not claim that the information provided is totally accurate and reliable and that it will cure everyone. The purpose of this article is merely to inform visitors that there are alternative cures for all ailments.

    It is therefore advised that you always consult your registered medical physician before starting any new treatment or with general questions.

    Source: hubpages.com

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    WoW

    How to Relieve Morning Stiffness in the Muscles And Joints

    What Is Morning Stiffness?

    Stiff muscles and joints and neck and back pain are all symptoms that a large number of us experience first thing in the morning!

    Morning stiffness and pain affects thousands of people. Although there are specific conditions that cause this, often it’s self-inflicted.

    So What Causes Morning Stiffness?

    People who suffer from conditions such as arthritis, fibromyalgia and rheumatic disorders do have a high rate of morning stiffness and associated pain. However, for the rest of us, non-medical reasons are usually behind the majority of our problems.

    READ: Natural Relief for Neck Pain? Acupuncture as a Treatment Option

    Let’s take a look at the main causes first since they may give clues as to why people with certain medical conditions can also be affected.

    The main symptoms are:

    • Pain and stiffness in one or more joints — especially the hips and knees
    • Pain and stiffness in one or more muscles
    • Lower back pain and stiffness
    • Neck stiffness and pain

    Medical and Other Causes of Morning Stiffness and Pain

    As previously mentioned there are various things that can lead to morning stiffness and pain. These are divided into two groups – medical causes and other types of causes. We’ll look at the medical causes first.

    Medical Causes:

    • Fibromyalgia — Has various signs and symptoms such as pain in the muscles along with tender joints. People who have this condition often experience morning stiffness. This may have to do with tension in the muscles before going to bed.
    • Osteoarthritis — As with fibromyalgia, people with arthritis can also experience morning stiffness. Normally with osteoarthritis, the stiffness and pain tends to wear off within half an hour, but not always.
    • Rheumatoid arthritis — As with the conditions above, rheumatoid arthritis can lead to morning stiffness and pain. The pain and stiffness doesn’t wear off quickly, if at all.

    Not everyone who suffers morning stiffness and pain suffers from the above conditions. If this is the case then we need to look at other factors such as:

    • Lack of exercise — This leads to stiffening of muscles and joints before going to bed. This can cause the muscles or joints to lock while sleeping, especially if your bed or mattress does not give you proper healthy support.

    READ: How To Cure a Stiff Neck Or Shoulder To Ease the Pain?

    • Poor posture — Poor posture in the way you sit, the work that you do or the activities you enjoy, can lead to muscle tension, injury and pain. Furthermore, the effect on the spine, neck, shoulders and other joints is cumulative. This means that the wear and tear gradually builds up over a time. Eventually, this can mean having problems when lying in bed and getting up in the morning. In addition, having poor posture while you sleep – perhaps due to an old mattress – can lock joints and muscles into harmful positions leading to morning stiffness, as well as cumulative injury.
    • Bed mattress not supportive — A mattress that is worn out or of poor quality will not only cause morning stiffness and pain, but also leads to lack of quality sleep. As mentioned previously, poor support while sleeping can lead to cumulative injuries. You can also have a buildup of lactic acid in the muscles when you constantly have poor posture while sleeping. The lactic acid adds to the risk of stiff muscles.
    • Overweight — Being overweight adds pressure to your joints and muscles even when you’re asleep. Not only does this restrict blood flow but it can also lead to stiffness and pain.
    • Poor diet — This can lead to all kinds of problems especially if the diet is lacking in vitamins and minerals and all the other essential nutrients. Lethargy is one result, leading to poor posture, tired muscles and aching joints. The muscles and joints then tend to stiffen up overnight.
    • Sleep Problems — Having difficulty sleeping leads to tension and lethargy during the day. This can then be made worse by muscles and joints tightening up overnight.
    • Environment too damp or cold — Dampness and cold leads to stiffening of the muscles and joints, usually due to the posture adopted to keep warm in bed e.g. curled up tightly.

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    5 Symptoms You Absolutely Need To Take A Break From Working Out

    A few months ago, you were feeling great! Setting personal records, getting excited for each workout, and in a awesome mood. Now something is different. You ache, your progress has stalled, and your mood is taking a turn for the worse. Could it be time to take a break?

    Anyone who really loves to train probably hates the idea of taking time off from the gym. That is where you are able to let go, get away from the world, and push your limits. It can be hard to let that go, even for a little while. Besides all of that, if you take time off, there can be a true fear of losing some of the gains you worked so hard to get.

    The fact is, there are some signs that show that you REALLY need to take a break. Doing otherwise would actually leave you much worse off and halt, if not reverse, your progress. In this article, we will cover what some of those signs are and some easy ways you can take that much-needed time off.

    READ: TOP 5 Signs You’re Overtraining

    Signs That You Need a Break

    If you have been training for a little while, you are probably pretty in tune with your body. You know when things feel good and when they just feel off. You know when you’re gonna have an awesome training session and when things are not going to go so well.

    Because of this, you will have no issue realiseing when the following things are occurring or, if they have occurred already.

    Here is a list of 5 signs that can indicate you need a break.

    Injuries or “tweaks”

    This one is probably the most obvious but needs to be mentioned. If you are injured or feel like you’ve “tweaked” a joint or pulled a muscle, it is a good idea to take a break. Let your body heal. 99% of the time, working through an injury is a bad idea. This is not to be confused with working around an injury. That is often a good idea. The point here is to make sure that you rest whatever is injured when you have an injury. Sometimes, that may mean taking time off from working out completely, unfortunately.

    READ: The Best Female Fitness Motivation – You will want to go NOW to gym!

    Plateaus on lifts

    One sign that you may be overworking yourself and could benefit from some time off is if your lifts are stalling out. If you have been progressing on your lifts from week to week then all of a sudden it stops and your program is solid and your nutrition is on point, it could be that you just need to take some time off and let your body recover properly.

    Terrible mood

    We all have bad days where we are in a bad mood, but if you find yourself constantly in a bad mood when you are usually a bright and happy person, it could be because you need some rest.Overworking yourself to a large degree can affect your mood to the point where others can notice it. If it has reached that point, you really need to take some time off.

    Getting sick

    Heavily outworking yourself can damage immune function, leading you to be more susceptible to getting sick.

    So, if you usually don’t get sick, yet you find yourself getting sick, that can be a sign that you need a break. This is one of the signs that is usually coupled with another sign, as getting sick by itself can be caused by factors completely unrelated to working out. In other words, if you are sick and aren’t experiencing anything else on this list, you probably aren’t sick from overworking yourself. Either way, taking a break is a good idea whenever you’re sick.

    Sleeplessness

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    Tiger Classic 2017 – Eveniment Sportiv Internațional

    Tiger Classic este o competiţie sportivă cu participare internaţională, din acest an devenind un eveniment IFBB International, până în prezent fiind organizate nu mai puțin de 10 ediții.

    Această ediţie se anunţă deja a fi una de succes, anunţându-şi participarea sportivi dintr-o mulţime de ţări europene, unele în premieră la Tiger Classic (de ex. Malta, Norvegia, Letonia, Spania, Irlanda..), arbitrajul urmând să fie asigurat la cel mai înalt nivel, de arbitrii categoria IFBB International, ce vor fi oficiali (şi) la ediţia 2017 a Arnold Classic Europe, ce va fi organizată la Barcelona la 2 săptămâni după Tiger Classic!

    La XIa ediţie, vom reveni la Teatrul Tineretului/ Palatul Naţional al Copiilor, locul unde a debutat organizarea acestui eveniment sportiv, unde sportivii vor putea evolua pe scena principală în cadrul unui număr record de categorii:

    • Men’s bodybuilding (4 categorii + OVERALL);
    • Men’s classic bodybuilding (3 categorii + OVERALL);
    • Men’s physique (3 categorii + OVERALL);
    • Bikini-Fitness (3 categorii + OVERALL);
    • Body Fitness (2 categorii + OVERALL);
    • Master men’s bodybuilding (2 categorii + OVERALL);
    • Master men’s classic bodybuilding (categorie open);
    • Muscular Men’s physique (categorie open);
    • Juniors men’s bodybuilding (categorie open);
    • Juniors men’s physique (categorie open);
    • Mixed pairs (categorie open).

    De asemenea, pe lângă concursurile de pe main stage, vor mai fi organizate şi altele, precum: powerlifting, strongman, indoor rowing (pe scena principală, în pauzele tehnice, cu participarea loturilor naţionale ale României de canotaj şi caiac-canoe), skandenberg, diverse concursuri la standurile sponsorilor, precum şi o mulţime de clase de aerobic-fitness, organizate în zona outdoor de către World Class.

    Totodată, vom invita toţi copii, şi nu numai, să ni se alăture în diverse activităţi strict dedicate lor, ce vor re-aduce în prim-plan jocurile copilăriei, neuitând nici de jocurile în tendinţă actuală, de genul kendama, pentru a le prezenta copiilor alternative de fun time vis-a-vis de utilizarea tot mai excesivă a smartphone-urilor…

    În zona expo-outdoor, se vor putea achiziţiona diverse produse tip eco, încercând astfel să promovăm şi adoptarea unei alimentaţii sănătoase în detrimentul celei tip fastfood!

    Cu sprijinul sponsorilor competiţiei, la această ediţie Tiger Classic vom avea ca invitaţi speciali pe Dorian Yates – 6 x Mr. Olympia şi Gal Yates, IFBB PRO Champion, ce vor susţine un seminar privind tehnici de antrenament şi nutriţie, la SasGym, în data de 8 septembrie, de la ora 20.30.

    De asemenea, printre invitaţii de marcă îi putem regăsi pe Nick Lepore şi Vincenzo Masone, ce vor susţine un seminar privind tehnici de antrenament şi nutriţie, la RIN GRAND HOTEL, în data de 8 septembrie, de la ora 18.00.

     

    Cu cine mă văd acolo?!

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    5 Ways to Keep a Healthy Lifestyle despite a Busy Schedule

    One of our favorite excuses for not trying hard enough to maintain a healthy lifestyle is our busy schedule. It can be quite challenging to do all you intended in the span of 24 hours but if you invest some time into developing your time management skills, you’ll come to realize that some goals are much more attainable. Of course, healthy habits and routines don’t always come along naturally, but it all trickles down to how much you truly want to put in an effort to stay healthy.

    When we’re younger, we take our well-being for granted and then later when problems arise, we start thinking about the things we could have done differently. Fortunately, a lot of health issues can be prevented just by taking care of yourself and putting your needs in front of work and other not-so-crucial responsibilities. Like with everything else, the hardest part is to get started so to encourage you, here are 5 ways to keep a healthy lifestyle despite a busy schedule.

    1. Become a Pro in Meal Prepping

    The way you eat defines who we are and if we don’t give enough attention to your diet, your body weight, as well as the way you feel in your own skin can become a problem. If you eat fast food or products that are filled with additives, hormones and god knows what, you can’t expect to feel good and if you do it for a long time, consequences can be severe. When you’re day is hectic and there’s just no time to have a wholesome lunch, you tend to reach for the whatever is closest, be it a burger joint or a bakery and this is where the trouble begins.

    READ: How to Improve Body Health by Meal Timing?

    The best thing you can do for yourself is to become a pro in meal prepping. It might be tiresome in the beginning to think of the meals you’re going to have two or three days in advance, but as the time goes on, it will become natural to you. Spend a couple of hours on the weekends to prep your favorite meals that are both healthy and hearty, so that when you come back home from work, you don’t have to cook, but you already have a delicious meal at hand. Meal prepping is a game changer on so many levels because you’re still eating healthy, you’re saving money and you feel full for a longer time, not to mention other countless benefits that come from regularly ingesting all needed nutrients and vitamins.

    2. Surround Yourself with Healthy Goodies

     

    One of the notorious enemies of healthy living and eating is unconscious overeating. If you’re in the middle of your working hours and you’re hungry-ish but there’s no time to get out for a healthy snack, you head out to the vending machine and a chocolate bar comes to the rescue. Though there’s nothing wrong with an indulgence here and there, it shouldn’t become a habit. That’s why it’s a good idea to surround yourself with healthy foods both in your office and at home. Trail mix, fruit, homemade granola and healthy meals you bring with you are a great way to make sure you won’t be tempted by unhealthy snacks that are available at every corner. Besides, when you feel like you lack focus and you need some sugar, it’s much better to have a banana or a handful of trail mix – you will feel truly energized, you’ll stay full longer, and your brain will work much better with all the vitamins and nutrients to use as fuel.

    3. Do Your Best to Sleep Enough

    Whenever there isn’t enough time to do something, we decide we’ll sleep less in order to get things done. This is not a good solution, especially if you’re constantly sleep deprived, as it can lead to serious health issues. When the metabolism doesn’t get enough time to rest and replenish, it slows down, hormones start wreaking havoc and don’t even get me started with the lack of concentration, glitching problem-solving skills and general sour mood. Our ridiculously busy schedules virtually force us into biting off more than we can chew and the most common result is sleep deprivation. Not sleeping enough and not sleeping well due to overworked mind, loud snoring of your partner or stress about the next day can lead to feeling groggy and slightly disoriented and you don’t want that state to become your default state. Sometimes all the responsibilities and pressure can become overwhelming and your body will be able to get you through it, as long as you remember to press reset button every night and give yourself enough time to relax and rest. Sleep is not a luxury, it’s a necessity, and it’s important to treat it as such.

    4. Exercises at the Office

    Going to the gym after you’ve already spent ten hours in your office requires iron-strong will and let’s face, sometimes we just don’t have it. Even when you do get to the gym, you’ll be too tired to do your workout well enough to get optimal results, not to mention that the danger of injury is much bigger when you’re already overworked and scattered.

    READ: Stay in shape at your desk with this Office Friendly 30 Days Posture Challenge

    One of the best things you can do to remain active throughout the day is to sneak in exercises into your busy schedule. It doesn’t have to be a full hour workout in your office, but you can use a couple of free minutes you’ve got for doing some jumping jacks, pushups, leg raises, even sit-ups if your clothes allow. The point here is to improvise and don’t miss an opportunity to squeeze in extra activity into your busy working day. If you’ve got a long lunch break, use half of it to go for a quick run (so called runch) and use the rest of it to eat your healthy meal after you return. Also, when you do decide to have a workout, put it into your schedule and make it a priority, don’t let other things stop you from exercising unless it’s something urgent. That way, you set your well-being as a priority for yourself, and there’s no healthier habit than that.

    5. Talk about Your Troubles

    The world is imposing the picture that successful people are able to do everything they set their minds to effortlessly and that you should never show weakness. This is ridiculous, especially when you’re dealing with a lot of pressure and stress in any aspect of your life. It’s always a good idea to talk to a professional when you feel like you’re stuck, unhappy or constantly overwhelmed by everything going on around you. Having someone give you an objective opinion and solutions can be a lifesaver in a difficult situation and admitting to yourself you need help is one of the healthiest ways to keep your mind and your emotions in check. If you don’t feel like going to a stranger, turn to a trustworthy friend that will truly listen to what you have to say because sometimes that’s all it takes. Bottom line, don’t be afraid to accept when you’re having a hard time and do your best to tend to your psychological well-being just as much as you care for your physical health. – Vanessa Davis

    Vanessa Davis is a 32-year-old fitness enthusiast, mother of two and content writer at www.diet.st. She’s originally from Long Island, New York, and when she isn’t cooking up some new health and fitness article, she enjoys doing yoga and figuring out new, delicious organic recipes for herself and her kids.

     

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    WoW

    Catering to the bodybuilding obsession without affecting your health

    Have you ever taken a close look at the images of bodybuilders and been dumbfounded by all their bulges? They appear to have muscles we never knew existed. It’s no surprise that bodybuilding takes years of dedication and determination. Their diet is limited to foods that help them build muscles and their days consist of hours of exercise.

    One would think that eating the right foods and regular exercise will keep a person healthy but recent studies have found otherwise. Bodybuilders have been taking muscles building way too far. Many of them suffer from a condition called muscle dysmorphia aka ‘Bigorexia’. Muscle dysmorphia or ‘bigorexia’, is the condition opposite to anorexia. In anorexia, the sufferer believes they aren’t thin enough and in ‘bigorexia’, the sufferer believes they are just not big enough. 

    READ: BIGOREXIA – What Is Muscle Dysmorphia Disorder?

    Experts suggest that as of yet there aren’t too many people affected by bigorexia but the growing trend of building muscles will cause the numbers to increase unless there is awareness of the condition. According to the Body Dysmorphic Disorder Foundation, 10% of gym goers are suffering from muscle dysmorphia.

    People with muscle dysmorphia become obsessed with getting bigger, to the point where it begins taking a toll on them mentally. They become preoccupied with their appearance, their self-esteem plummets and they experience severe anxiety and stress. There are individuals who have become so depressed that they begin having suicidal thoughts.

    There isn’t a clear cause of bigorexia, experts believe that pressure on men to be fit and powerful is where it starts. They set goals for themselves upon achieving them, they set new ones. What makes the gym different for bodybuilders is that their goal is to get heavier. This obsession with getting heavier and being physically large causes them to turn to steroids and that’s where the associated risks increase.

    Steroids cause an imbalance in your hormones which causes breast development, shrunken testicles, erectile dysfunction along with many other side effects. In recent times, high-profile murders have occurred due to the use of anabolic steroids.

    Even natural bodybuilding consists of changing your body’s strength and physique through exercise. There are definitely positive-effects of long-term bodybuilding. Body mass declines with age, after the age of 50% you drop around 1-1.5% of body mass every year. Once you reach the age of 70, you lose 3% of body mass every year. Bodybuilding will help you maintain body mass so you have more strength in your senior years.

    READ ABOUT How To Get Rid Of Man Boobs (Gynecomastia)

    Bodybuilding, whether you use steroids or not it is also a risk to your cardiac health. Bodybuilding requires a lot of intense physical activity. Lifting more than half your weight can be dangerous for your heart, people who have torn their weight during heavy lifting have died

    Although bodybuilding is an exhilarating sport you need to stick to a healthy weight because after a certain point it will affect your health negatively. The intense training can cause fatal injuries. Steroids may not seem like too big a problem until you find it affecting you both physically and mentally. You’re better off staying away from them because they cause more harm than good. To maintain the health of your heart, be sure to include aerobic activity in your workout.

    Bear in mind that your body has limits, do not push it overboard. Anything done in excess is never good.

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    Arm Exercises Without Equipment: 5 Workouts for Arm Muscle Strength, Size and Definition

    Bodyweight Training 

    Bodyweight training is the most convenient type of resistance – all you need is your own body, and you’ll never be without equipment or a facility. You can gain tremendous functional fitness in terms of strength, power, balance, endurance and flexibility from progressive bodyweight training – all from the convenience of your own home.

    By following our bodyweight series, you will have the tools to become lean, limber, and athletic. You won’t be intimidated by push-ups and pull-ups and your glutes will function like never before. Daily tasks requiring physical effort will become a breeze and the confidence you’ll gain from this program will shine through in all aspects of your life.

    You’ll save thousands on gym membership fees without compromising the quality of your workout. By using these savings to make healthier food choices, you can get even better results from your training.

    Many people wonder if they can develop impressive muscularity and fitness solely by performing bodyweight exercises. The answer is a definitive YES. As you progress to more difficult variations and increase the number of repetitions your body will respond by synthesizing more protein and laying down more muscle tissue. With these series you’ll learn how to manipulate your body to achieve a world-class workout. You do not need to be a slave to the gym. Make the world your gym and become its resistance!

     READ: 5 Exercises You Can Do Right At Home To Say Goodbye To Flabby Arms

    Muscles of the Arms

    Among men, well-built biceps and triceps are probably the most desired muscles of the body. When teenage boys join the gym, the first thing they usually ask about is arm training. This is understandable, as arms are the least covered part of the body. While clothes conceal most of the torso and legs, the arms are usually in plain view for everyone to see.

    However, arm exercises are important for both women and men. The benefits they bring are universal and the looks are equally attractive. Many women are insecure about the appearance of their arms, the triceps in particular, and seek to develop the area by strengthening exercises. In fact, while the biceps seem to get all the glory, the appearance of the arms requires proper development of the triceps, as well. If pressed, we might even go as far to say that, in function and esthetic appeal, the triceps is the most important muscle of the upper arms.

    Before we start with the exercises, let’s first try to better understand the arm musculature. The primary elbow flexors are the biceps brachii (see picture below), which are moving the wrist toward the shoulder by bending the arm. Other elbow flexors, like the brachialis and brachioradialis, contribute to movement in varying degrees depending on how the elbow flexion exercise is performed (for example, which grip is used).

     

    The primary elbow extensors are the triceps brachii, consisting of three heads — the long head, medial head, and lateral head (see picture below), which are moving the wrist away from the shoulder, straightening the arm from shoulder to wrist.

     

    The arms are essential most athletic pursuits. The elbow extensors are heavily used in sports, from baseball, golf, American football, volleyball, and basketball to boxing and track and field. The flexors are relied on in tennis, boxing, mixed martial arts, rowing, when tackling in football, and when pulling the body up in rock climbing. In everyday life, you are using them when carrying heavy objects out in front of the body.

     READ: 6 Moves to Work Your Arms to Exhaustion

    PLEASE CLICK BELOW ON NEXT PAGE TO SEE ALL THE AMAZING HOME ARMS EXERCISES!

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    What Muscles Does Cycling Build?

    Cycling is one of those exercises that have many beneficial effects on our bodies. Besides being a ride, a bicycle can very effectively burn calories, build your muscles, and improve your total endurance. However, to get the most out of your bicycle, you should familiarize yourself with some of the muscles that will be affected, after which you’ll be able to adjust your technique. By cycling properly you’ll not only be less likely to go into early fatigue mode, but you’ll also prevent some of the common pains and injuries that go with it.

    READ: Which ABS Exercise is the best (Scientific research)

    Legs / Hips

    While pedaling in a sitting position, the majority of power is spent between the 12 o’clock and 5 o’clock positions of the stroke. This is where the hip flexes, along with the hip and knee extensions, to create enough power and turn the pedal.  As you push the pedal downwards, you’ll mostly be using your gluteus muscles in the beginning, while your calves and quadriceps then enter to finish the move. And while the pedal returns to the top, your hamstrings become active during this recovery phase. Having strong quadriceps is especially important for everyday movements, but also for uphill cycling.

    Core

    Being in an optimal sitting position is of great importance since it’ll prevent you from tiring early on and also help you avoid any back injuries or strains. You shouldn’t be leaning more than 45 degrees forward, so raise the handle bars if you’re leaning more than this to reach them.  Your core muscles are in charge of controlling and balancing the bike, and while cycling will help you build them, some additional exercise can go a long way to increase your cycling performance.

    Back Muscles

    Cycling in a standing position will empower your glutes, and the stronger they are – the more you’ll increase your cycling potential. If you choose to increase the intensity, by cycling uphill in a standing position, your back muscles will benefit very much out of it. You can also increase your cycling potential by exercising your glutes through squats, dumbbell step-ups, or forward lunges. Having strong deltoids in your shoulders will help your standing position, while strong upper back, specifically trapezius muscles, will make sure you maintain your posture.

    Forearms, Hands, and Wrists

    Holding the handle bars requires some strength in your hands, especially if you’re going for a bumpy ride, and they will gain strength during your rides. The same goes for your wrists and your forearms, and strengthening these is directly linked to the amount of body weight your hands have to hold while riding. Unfortunately, these are also the most injury prone areas because of the small size of the internal structures, so strengthening these muscles outside your cycling sessions will go a long way to ensure you stay healthy, but also increase your grip strength.

    Lower Abs

    If you’re cycling in a normal manner, you probably won’t get far in shaping your abdominal muscles. But if you’re a hard-core fan and are looking to cycle like a pro, it’s actually really easy to get your abs into shape. Removing your saddle, for example, and cycling in a sitting position without one, will do wonders for your abs. You probably already know that these muscles won’t ever be visible if you don’t get rid of the fat, so you should probably consider ditching your energy drinks and drink water instead since this will lose you more calories and help you shape your stomach.

    READ: The Most Efficient And Complete At Home Abs Workouts For Girls

    Start Cycling

    Besides many benefits concerning your muscles, cycling will also help you improve your cardiovascular system, lower your stress level, and improve your overall physical health. If you’re reading this guide, you’re probably already in the two-wheel team, but in case you aren’t – we hope we’ve convinced you to join it. In the world overcrowded by cars and buses, riding a bicycle can turn out to be the most practical and healthy way of transporting yourself to your destination.

    READ: Mindful Cycling – Practicing Meditation through Cycling

    Even if you don’t own a bike, you can easily find awesome bicycles online. And it’s even more fun if you do it with your friends.

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    3 Best Belly Fat Exercises Everyone Should Know – Get Flat Abs Fast

    There are many obese and overweight people around the world. And most of them are rushing to different gyms just to burn their mortifying belly fat. They would begin with several random exercises practically not really knowing where should they start and how must they continue. They are not able to succeed on their goal of eliminating their belly fat as they are inclined to focus on single are than their entire body.

    READ: With Only 3 Tablespoons a Day, You Will Lose Belly Fat and Lower Cholesterol

    The following are the best belly fat exercises that can be use by anyone:

    1. Cardio Exercises

    Most people think that there are really ideal belly fat exercises and they tend to stick to that exercise just to burn their belly fat. But what they do not know is that there is no exercise plan exclusively for losing belly fat alone. All you need is the perfect combination of all those exercises in order to attain your objective. People would think that they can able to burn belly fat by just performing long cardio exercises. The fact to this notion is that the more you tend to perform cardio exercises, the more your body will get used to it.

    SEE ALSO: Boil It for 15 Minutes, Use It Once a Day and All Your Belly Fat Will Disappear in Just 20 Days!

    The outcome will be unable to consistently burn belly fat. You must take a slow approach to enhance the greatness of this exercise so as to achieve positive results.

    2. Strength Training

     

    Many people think that the longer time you get yourself involve with strength training, the more you they are able to burn their belly fat. However this is not true as the person’s body will never be challenged to deal with such situation. Just the same with the cardio exercises, with strength training you need to do a few repetitions and advance them slowly to achieve good results.

    3. Crunches

    If you are so anxious about burning your belly fat, you can never achieve them by only doing some crunches. It is never probable to focus on one specific body part such as your abdomen or stomach. The reason for such is that the body dispenses the extra fat in other parts and will never be confined in one are. Therefore, full body exercise is required in order to obtain desirable results that blend both of the cardio and strength training aside from crunches. One more great benefit is that the body’s metabolism is expected to improve because of these exercises.

    MUST READ: Burn Belly Fat Fast With These Drinks

    Regular Workouts

    For attaining the best results that concerns burning belly fat, you must also undertake exercise routine by warming up. For fine and deep exercises, it is suggested to opt for 30-minute stretching exercises. This will aid in improving your flexibility in performing more workouts everyday.

    It is always advisable to incorporate your whole body like you arms, legs, chest, and buttocks in doing exercise. This will not only burn your belly fats but you can stay healthy as well.

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