Tips for healthy eating

1. Base your meals on higher fibre
Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.
Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.
They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

2. Eat lots of fruit and veg
It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.


3. Eat more fish, including a portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals.

4. Cut down on saturated fat and sugar
Saturated fat
You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

5. Eat less salt: no more than 6g a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

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Legs full workout

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Tricep exercises

1. Close-Grip Barbell Bench Press
4 sets, 6, 6, 8, 10 reps (60-90 seconds rest)


2. Triceps Pushdown - Rope Attachment
Superset with Triceps Overhead Extension
3 sets, 10-12 reps


3. Triceps Overhead Extension with Rope
3 sets, 10-12 reps

4. Parallel Bar Dip
Note: Keep your body as upright as possible—don't lean forward. Also, try to keep your elbows from flaring out as you do the move.
3 sets, 8-10 reps (60-90 seconds rest)

5. Decline EZ Bar Triceps Extension

3 sets, 10 reps (60 seconds rest)

6. Tricep Dumbbell Kickback

3 sets, 12 reps (60 seconds rest)

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Full Back workout routine

Back-Thickness Routine: 

1. Bent Over Barbell Row
3 sets, 8-10 reps (overhand grip)
3 sets, 8-10 reps (underhand grip)


2. One-Arm Dumbbell Row
4 sets, 8-10 reps (per arm)

3. T-Bar Row with Handle
4 sets, 8-10 reps


4. Barbell Deadlift
5 sets, 8-10 reps


Back Width Routine

1. Wide-Grip Lat Pulldown
Note: Do the first 4 sets with your torso vertical, then lean back at a 45-degree angle to the floor and pull the last 8 reps to your upper chest.
4 sets, 8 reps (plus 8 more reps)



2. Lying T-Bar Row
4 sets, 10 reps (wide grip)


3. Seated Cable Rows
4 sets, 10 reps (use wide grip lat-pulldown-bar attachment)

4. Superset
Straight-Arm Pulldown
4 sets, 12 reps

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Put These 2 Ingredients in Your Coffee. After Just 2 Sips, Your Belly Fat Will Disappear

Belly fat is one problem faced by a lot of people these days and it is because of changes in our diet and lifestyle.

There is a high consumption of processed and refined food these days and these foods have gradually replaced more natural and healthier diets.

You can burn this fat with a coffee recipe including other ingredients such as cocoa, coconut oil, honey, and cinnamon.

These added condiments will help to boost your metabolism and in effect, you will burn out belly fat quickly.

BENEFITS OF THE ADDED INGREDIENTS
Coconut Oil

Coconut oil will also boost your body’s metabolism as well as its rate of energy consumption to help you burn out that belly fat.

Cinnamon

This spice is rich in very potent antioxidants and anti-inflammation properties that will help to boost your body’s metabolism and quickly convert sugar to much-needed energy.



Pure Natural Honey

You get loads of vitamins and minerals when you add pure honey to your coffee and you will be able to burn that belly fat as well.

Ingredients

Coconut oil – 3/4 cup
Powdered cinnamon – a dash
Pure natural honey – 1/2 cup
Cocoa – 1 teaspoon
Preparation

Mix all the ingredients thoroughly in a bowl.
You should stir until you get a smooth mixture.
Put this mixture in a jar and refrigerate.
Use

You should mix 1 to 2 teaspoons in your hot cup of coffee.

Make sure you stir your coffee well to ensure that the coconut oil is properly melted.
Drink your coffee and watch as your belly fat begins to burn out.(Source:

My Healthy Book)

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Top muscle building exercises

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Garlic - Why is it healthy? (Lehsun)

Some of the reasons garlic is considered healthy
Garlic is considered healthy for a multitude of reasons. Let's look at some of the ailments that garlic can prevent as well as help in healing.

1. Great Against Common Cold: Garlic and garlic based homemade treatments are great ways to ward off the common cold. Garlic contains the chemical "allicin" which is known to aid health within the body. Having a few cloves or garlic can help you fight the common cold infection.

2. It is Known to Improve Bone Health: Garlic is known to be very beneficial for bone health, especially in menopausal women. Women may encounter bone loss during menopause as the production of estrogen is lowered. Garlic encourages estrogen production which can stop bone loss and even protect against bone problems such as osteoarthritis.

3. Is an effective agent in Lowering Blood Pressure: Hypertension is a known killer all across the world. Garlic contains polysulfides which are effective in vasodilation or the widening of the blood vessels and also relaxation of the muscles. This helps blood pressure being lowered within the body and is an effective home remedy if consumed in controlled amounts.

4. Reduces Fatigue and is a Performance Enhancer: Garlic is known to reduce fatigue within people as it controls the heart rate by lowering blood pressure. Whether it is an athletic performance or other physical work related performance requirements, this spice tends to give an extra boost.

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Lose weight in 1 Week With This Egg Diet

The Egg Diet:

Eggs are full with protein and nutrients, which makes them extremely healthy, and they provide your body with the majority of vitamins and nutrients. Consuming eggs and reducing unhealthy foods for a week, you will speed up your metabolism and start losing weight. Don’t get discouraged when you look at the diet and you don’t see much food, but eggs provide satiety.

The Plan:

If you are looking to speed up the weight loss even more, you can try some of these healthy weight loss drinks while you are dieting.

Day 1:

Breakfast: 2 boiled eggs, 2 oranges, 1 cup of low-fat milk

Lunch: 6 ounces of boiled skinless chicken, 1 cup of yogurt

Dinner: 1 boiled egg, 5 ounces of boiled skinless chicken and one orange

Day 2:

Breakfast: 2 boiled eggs with juice squeezed from one lemon

Lunch: 5 ounces of roasted fish, 1 grapefruit

Dinner: 3 hard boiled eggs

Day 3:

Breakfast: 2 hard boiled eggs, 1 cup of warm water with 1 squeezed lemon

Lunch: 6 ounces of boiled beef, 1 grapefruit

Dinner: 3 hard boiled eggs.

Day 4:

Breakfast: 3 scrambled eggs with onion, parsley and dill

Lunch: 5 ounces of cooked chicken with salad

Dinner: 1 hard boiled egg, 2 oranges

Day 5:

Breakfast: 2 carrots, 2 hard boiled eggs, 1 tablespoon of sour cream

Lunch: 2 carrots, 1 cup of fresh orange juice

Dinner: 3 ounces of boiled fish, 1 boiled egg

Day 6:

Breakfast: 5 ounces of low-fat yogurt, 1 freshly squeezed lemon or orange

Lunch: 2 boiled eggs, 2 grapefruits

Dinner: 1 glass of water with squeezed lemon

Day 7:

Breakfast: 2 boiled eggs, half a grapefruit

Lunch: 6 ounces of beef, 1 orange

Dinner: 1 glass of water with squeezed lemon

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BENCH DIPS

STARTING POSITION
Sit down on the edge of the flat bench leaning the hands on the bench close to the sides of the pelvis, lean your feet on the bench in front of you and bend the legs (knees)
MOVEMENT
Move the torso out of the bench, bend the elbows until they are aligned with or slightly higher than the shoulders, the straight torso (back) should touch lightly the bench during the lowering and then bring you back.
GOAL
The exercise involves the whole triceps.
BREATHING
Breathe in during the lowering, breathe out during the return phase.
TIPS
The exercise is easy and fit in particular for beginners or overweight people, the last ones can lean the feet on the ground, in this way the exercise is easier and safer, paying attention not to distance the back from the flat bench during the lowering. This exercise is fit for the warming up of the trained athletes.
MISTAKES
Do not distance the back from the flat bench, in this way the shoulders are not protected anymore and you can cause injuries if you fall down.

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ALTERNATE INCLINE DUMBBELL CURL

STARTING POSITION
Sit down on the inclined bench, grasp the dumbbells one in each hand with palms facing forwards, the arms are stretched and aligned with the vertical axis of the shoulder
MOVEMENT
First bend one arm bringing the dumbbell at shoulder level without moving the elbows forwards, wait to bring back the first arm to the starting position before bending the other one.
GOAL
The exercise involves much more the short head (medial one) of the muscle.
BREATHING
Breathe in when the arms are stretched downwards, breathe out during the motion until the arm is fully bent, apnea for a while during the return phase, before moving the other arm.
TIPS
It’s an easy exercise to perform, the back is leaning. Perform the exercise always with proportioned loads in this way you can avoid arching the back during the flexion.
MISTAKES
During the motion, wait always that the arm is fully stretched during the return phase, before starting the motion of the other one.

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If You Drink This Before Going To Bed You Will Burn Belly Fat Like Crazy

 If You Drink This Before Going To Bed You Will Burn Belly Fat Like Crazy
can be the hardest fat to get rid of.  It's esy to feel helpless, like nothing will work, but diet is so important in eliminating that stubborn fat.  Just a glass of this drink before going to bed helps you immensely. This drink is easy to prepare and has proved efficient in bringing great results in short period as long as it is consumed regularly.
When you go to bed and fall asleep, the metabolism works slower than when you are awake. This drink will help you boost your metabolism and burn calories while you are sleeping and the best part is it's delicious and easy to make.
Ingredients:
1 cucumber
a bunch of parsley or cilantro
1 lemon
1 tbsp. grated ginger
1 tbsp. aloe vera juice
1/2 glass water

Cucumbers are great for helping you reduce stomach fat. They are refreshing, high in water content, loaded with fiber, and very low in calories. One full cucumber contains only 45 calories, making it sexy stomach food. They also help detox the body.

Both parsley and cilantro are extremely low in calories,  full of  antioxidants and offer several vital vitamins and minerals that help to ease water retention without causing the bloating and tummy discomfort.
Lemon will flush out all toxins accumulated in your body and this will contribute to much faster melting of fat as fat metabolism will be increased once the impurities are out of the system.

Ginger will fire up metabolism, prevent constipation and melt unwanted belly fat. If you have flat tummy on your mind, make sure you regularly include ginger in your meals. All compounds in ginger work in synergy to prevent overeating and blast belly fat fast.

Aloe vera juice is considered really efficient weight loss remedy as it contains natural anti-oxidants that help to delay the growth of free radicals in the body and even to reduce inflammatory processes going on in the body. It stimulates the metabolic rate which in turn helps for the consumption of more energy. This process stabilizes and reduces the body mass index (BMI)
It's that simple.  For an extra boost during the day you can pair it with this healthy detox water.

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SIDE BEND ON HYPEREXTENSION

SIDE BEND ON HYPEREXTENSION
STARTING POSITION

Asymmetrical exercise, place your hip on the hyperextension machine, the feet are fastened under the rollers, the hands are behind the nape and the hip slightly out or on the edge of the pad. Imagine a straight axis among the shoulder, the hip and theankle in order to be in the right position.
MOVEMENT
Bend the torsothinking to bring the elbow towards the hip and then turn back to the starting position.
GOAL
The exercise involves the side muscles of the torso (transversus abdominis and oblique abs).
BREATHING
Breathe in when the torso is aligned with the ankles (starting position), breathe out during the motion.
TIPS
The exercise isn’t fit to beginners for this reason, it’s better the variation performed on the ground.
MISTAKES
It’s very important not to rotate the shoulders both backwards and forwards during the motion, do not bring the torso downwards (towards the opposite side of the involved one) during the return phase.

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Metabolism boosting vegetarian foods

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If You Eat Garlic and Honey On an Empty Stomach For 7 Days, This Is What Happens To Your Body

Garlic is one of the ingredients that are most often used in cuisine around the world. It gives good taste to the food, but also is very powerful and can heal many ailments.

Consuming it raw can be an amazing and powerful medicine.

It helps decreasing cholesterol and high blood pressure. Garlic stops the effects of atherosclerosis and prevents heart attack and coronary heart disease.

If you have problems like as flu, bug bites, cold, fungal infections, traveller’s diarrhea you should definitely consider trying garlic.

Moreover, garlic can help you manage the symptoms of osteoarthritis, diabetes, and an enlarged prostate.

It can improve your immunity and the body’s ability to remove toxins. Garlic combined with ginger and onion can aid you detox from chemotherapy.

How to use garlic?

The best way to consume garlic is raw, because allicin, its active ingredient is decentralized by heat. Before consuming it crush and slice the clove, and leave it for 15 minutes. When you crush, it activates a reaction that makes alicin more bio available.

Be aware of the fact that it should be eaten on an empty because if the stomach is overwhelmed with food, it has difficulties to process and absorb all the food’s nutrients.

Raw Garlic and Honey

Chop 2-3 garlic cloves into small pieces. Mix them with a tablespoon of honey.

If you take this combination every day, you will feel more energized and healthy.

Garlic Flu Tonic

Wear gloves if you have sensitive skin and don’t rub your eyes when you make this tonic because some of the natural oils can trigger a skin rash or burn.

Needed ingredients:

    Roughly chopped half yellow onion
    5 roughly chopped garlic cloves
    2 red chili peppers, also roughly chopped
    1 tablespoon of chopped ginger
    Squeezed juice of 1 lemon
    Raw and unfiltered apple cider vinegar

How to prepare it?

In a mason jar of 350 ml to 500 ml place the roughly chopped onion. Next, add the chopped garlic. Follow with the red chili peppers, seeds and all.

Then, carefully place some chopped ginger. Squeeze the lemon in a separate bowl, throw away the seeds and then pour the juice.

At the end add the apple cider vinegar and leave about a cm of room at the top. Close the jar and place it on the counter or in a pantry.

Now you can start using the tonic remedy for flu, cold and sore.

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Biceps and Forearm workout

I start with a standing curl with a barbell or EZ bar.
I do two warm-ups and two heavier sets.

Here are the five best exercises that focus on the biceps to add after your rows and pulldowns.

Exercise 1 Barbell Curl.
Exercise 2 Incline Dumbbell Curl.
Exercise 3 Standing Biceps Cable Curl.
Exercise 4 Reverse grip bent-over rows.
Exercise 5 Concentration Curls.

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If You're Running and Aren't Losing Weight, Try This

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34 exercises To See Which Muscle You’re Stretching

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Tofu bites: Crispy oven baked honey garlic

Crispy oven baked honey garlic tofu bites that come together quickly and easily. They're sweet, savoury and crisp on the outside, and creamy…
Ingredients

Vegetarian, Gluten free
Produce

    3 cloves Garlic

Refrigerated

    1 package Tofu

Condiments

    2 tbsp Honey
    1 tbsp Soy sauce


Baking & Spices

    1 tbsp Cornstarch
    1 Green onions and toasted sesame seeds
    1 Pepper, freshly ground

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Motivate Yourself to Drink More Water - How much water the body requires in order to lose weight

fitnessourcetips

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