What are the best ways to lose weight?

1. Give up sugar. 
2. Easy on foods that turn to sugar (breads, pastas, pizza, fried potatoes).
3. Start your day with warm to hot water with lemon. Helps get liver, gallbladder and digestive system releasing.
4. Drink at least half your weight in ounces of water/day (best between meals).
5. Chew food to a liquid. Will help you be satisfied with less, and help your body digest, absorb and eliminate faster.
6. Use smaller plates, helps with portion control.
   
   
   
7. Consider a side of probiotics with each meal (kombucha, sauerkraut, kimchi, lassi, kefir) or unsweetened ginger tea. All help your body digest food.
8. Cook from scratch, at the minimum go for premade meals that are real/few ingredients. Even Costco has pretty incredible looking family meals.
9. Plan a weekly menu, then buy ingredients for that and those alone.
10. Shop outer four walls of grocery store. That's where most of the real food is.
11. Never go grocery shopping on an empty stomach. Shop with your own bag or basket. NOT a shopping cart. Helps to buy no more than you can carry.
12. Pack your own snacks AND water each and every time you will be gone, especially past mealtimes.
13. Eat during hours that serve your body best (10-11am to 6-7pm).
14. Know what foods are weight gainers for your blood type. For B+ corn is one. For O's it's wheat and dairy.
15. Coffee enemas do more than help with pain and clean blood, they are INCREDIBLE for weight loss and natural healing of cancer. They are how Jack Osborne lost lots of weight, won in kickboxing AND beat his addictions. They are also what some holistic cancer clinics use. To the tune of FIVE/day. We crave what is in our blood, coffee enemas take that away. Be it food, drugs or alcohol. They are how I helped one get off three hardcore drugs. And what I use for pain.
16. Sweat and movement. Excellent way to keep puffiness off and toxins out.
     
    
17. Save treats for a special occasion (wedding, party, social gathering). They are not a treat if we are having daily.
18. Treat everyday like a special occasion. Meaning, aim to look and feel your best every day instead of for an event of sorts. Many mind their “P's & Q's" to look their best for a one day event, when it should be the other way around.
19. Ask yourself how a certain food or drink will make you look and feel. For better or worse? Helps tremendously! That and a mirror.
20. In time consider seasonal detox. It'll help what ails you, free you of cravings and keep toxic disease producing weight out and off.
21. Key to keeping weight off is by having at least one daily bowel movement. Like babies and pets that poop shortly after. Constipation is not a disease but WILL INDEED lead to one. Diet can make or break us, while detox is a win-win.
22. Eat healthy most hours of day and days of week.
23. Losing weight and keeping it off is easy with self respect alone.
24. Lastly, do inventory of your kitchen (cupboards and fridge) at least twice a year. Warmer months and colder.

Should I remember more, I will add to this list. In the meantime, CHEERS!

What is the best way to build big arms naturally?

Arms are probably the most sought after muscle group after six-pack Abs. Having big arms is a sign of strength and power, and they are the first muscle group that people notice on your physique.

So, developing a sleeve-busting Arms is a must to give the illusion of a muscular physique.

But, before we dive into the best exercises for Arms growth, let’s take a look at the Arms anatomy so we know how we should train them for growth.

Arms Anatomy:

The arm has two main muscle groups: the Biceps and the Triceps.

The Biceps:

The Biceps or Biceps Brachii is a two-headed muscle that origin from under the deltoid and insert below the elbow.

The basic function of the Biceps is to lift and curl the arm. Also, another function of the Biceps is to pronate the wrist.

The Biceps has two main head, the short head, and the long head. Also, another muscle group of the Biceps is Brachialis or the outer head of the Biceps.

The Triceps:

The Triceps or Triceps Brachii is a three-headed muscle group that works in opposition to the biceps.

It is also originating from under the deltoid and inserting below the elbow.

The basic function of the triceps is to straighten the arms and supinate the wrist.

As it name apply, the triceps has 3 main heads: the long head, the lateral head, and the medial head.

Now, after this brief anatomy lesson, let’s move to the fun part, the keys to develop sleeve-busting Arms.

So, what are the best exercises to gain Arm size?

As we already established, in order to gain size in your Arms you will need to work both Biceps and Triceps. Here are the best exercises for both muscle groups

The Best Biceps Exercises:

1-Barbell Curl:

This is the most basic Biceps exercise. It will target all your Biceps heads evenly and it will allow for increasing poundages and implementing progressive overload.

2-Hammer Curls:

This will target the Biceps brachiialis. The Brachiialis is that small muscle shaped like a golf ball between the biceps and the triceps. Although it is trained in every elbow flexing movement, the brachiiali muscle can become a weak link and derail your progress if not targeted optimally. Focusing on the Brachiialis will give you that thick arm looks from the front.

3-Incline Dumbbell Curls:

Due to improper execution, the long head of the Biceps is often a weak link for most bodybuilders. This head is optimally targeted when your elbows are behind the torso.The best exercise to target the long head of the Biceps is Incline dumbbell curls. Including this will tremendously improve your Biceps.

4-Preacher Curls:

This will work the first part of the range and give you that thickness in the lower biceps. Also, preacher curls will minimize cheating so they will directly put more stress on the biceps. That equals more growth.

5-Concentration Curls:

If you want a mountain like Biceps, then you need to work on improving your Biceps peak. The best exercise for achieving that is concentration curls in my opinion. They were Arnold favorite Biceps peak exercise and we all can agree that he had one of the best Biceps in all bodybuilding history.

The Best Triceps Exercises:

1-Close Grip Bench Press:

This is the main muscle builder of the Triceps. forget about Pressdowns and all those machine exercises, if you are not doing Close-Grip Bench Press you will never develop big Triceps. this exercise will allow the use of heavy weights and progressive overload and it will place a lot of stress on those Triceps. The good kind of stress that will lead to muscle growth.

2-Overhead Triceps Extensions:

Those will work the long head of your Triceps, one of the most neglected muscles. developing a big long head will give you that thick Triceps look from the back and it will widen your Arms. On this exercise, focus on maximum stretch rather than just lifting heavy weights. I personally prefer the cable variation over the dumbbell variation on this exercise.

3-Skull Crushers:

even though that their name is scary, but when done right this exercise won’t crush your Skull. Instead, it will grow the lateral head of your Triceps like no other Exercise. the lateral head is the biggest head of all the 3 and when properly developed, it will give you that horseshow Triceps look. Again, stress form rather than weights. use a full range of motion and play a good attention to your elbow placement.

4-Dumbbell Kickback:

You may think that this exercise is for girls, but in reality, it is one of the best exercises when it comes to developing the medial head of the Triceps. Arnold himself was a big fan of this exercise and he included it in all his Arms workout routines. Again, the key with this exercise is to stress a full range of motion and to fully extend your arms in every single rep.

You don’t need to do all of those exercises in one day, but try to do the majority of them within one eek so you hit your Arms from all angles and get them to grow!

GOOD LUCK.

5 healthy dinner recipes that can help you lose weight

The weeknight hustle is real.

After getting home from work or a workout, it’s can feel damn near torturous to spend even more energy scrounging up a meal, especially one that's healthy andtastes good. (That’s probably why clicking through a delivery app seems so appealing.)

Sure, you could go the meal-prep route—but...that's satisfying for about a month, until cooking literally all of your meals on a Sunday starts to sound more painful than prying your eyeballs out with a pair of tongs. (Sorry not sorry—you know it's true.)

But what if you did a mix of both? A.k.a., making super-easy (healthy!) dinners some nights when you want something fast and fresh; then preparing others in advance when you just DGAF about cooking.

To prove you can do it, here are 50 healthy dinner recipes—some single-serving meals, others you can make ahead and eat for a few days. Each one has 500 calories or less, and leaves you satisfied thanks to the great flavors and filling ingredients. Go ahead and revel in your domesticity.

1. Coconut-Lime Marinated Shrimp + Voodles

2. Grilled Watermelon + Steak Salad

3. Smashed Pea and Ricotta Pappardelle

4. Grilled Chicken with Smoky Corn Salad

5. White Bean and Tuna Salad with Basil Vinaigrette

breakfast smoothie

I love breakfast smoothies. Also called breakfast shakes, weight loss smoothies, green smoothies, or detox smoothies, there’s no better way to start the day then with a satisfying, yummy serving of blended fruits and vegetables.

They have a ton of nutrition as well as protein and lots of fiber.

After eating a healthy breakfast smoothie in the morning, I don’t feel heavy or bloated compared to a “traditional” breakfast with eggs, meats, and carbs.

I go into the day with a positive mental boost knowing I’ve started my day right, and as a bonus, my weight loss goals are often easier to achieve.

which home fitness equipment is best?

The 10 Top-Rated Home Workout Essentials for a Fitter, Healthier Body

One of the best things you can do for your body is to exercise with gym equipment. Yet, many people balk at heading to the gym out of personal fears such as embarrassment in addition to some gym memberships being quite expensive. Moreover, it’s not always fun working out and sweating in front of strangers. Not to mention, it can be a struggle to find time to get ready and then drive to a gym every day, let alone fit a workout in.

Instead, it is much more convenient to have and use your own home workout equipment. In contrast to paying for a membership, you have everything available at your convenience. Plus, you don’t have to drive to the fitness center, and you get to work out in the privacy of your own home.

To help you find the best home workout equipment, we’ve curated a list of 25 top-rated essentials, from chin-up bars to exercise balls, complete home workout gyms, and more. Ratings information is based on Amazon reviews and is current at the time of publication.

1. Ab Roller:

Current Rating: 4.3

The ab roller is one of the most popular forms of gym equipment because it is affordable, portable, and it works. Who doesn’t love the look of tight, lean abs? Now, you can finally get rid of that muffin top. Yet, standard ab crunches can quickly hurt your back. With this ab roller, you can ensure perfect form while whittling away that tummy butter.

Key Features:

• Good for all fitness levels.
• Portable.
• Lightweight.

2. Odoland 3-In-1 Ab Wheel Roller Kit:

Current Rating: 4.4

The Odoland Ab Wheel Roller has 3 wheels that let you roll in any direction, on any floor surface. In addition, it comes with a resistance band to heighten the level of training. Once you feel you’ve moved up a level, just add a resistance band to improve your results. Moreover, it’s so portable, you can travel with it. With this ab roller, you’ll be ready for the summer in no time.

Key Features:

• Includes a knee pad.
• No-slip comfort grip.
• Comes with travel bag.

3. Balance Ball Chair

Current Rating: 3.7

Having proper balance is essential to good health. When you have bad posture, it affects your internal organs since they feel the pressure as well. Plus, you need core strength to improve posture, too. Well, this alternative desk chair helps you do just that by simply sitting down. The Gaiam balance ball chair fits most chairs from desk chairs to dining chairs. When sitting, this balance ball helps to relieve back pain, boost energy, and align the spine. If you’re suffering from back issues, you should add this to your pain management routine.

Key Features:

• Build a healthier back.
• Removable balance ball.
• Comes with air pump.

4. Best Choice Tri-fold Gym Mat

Current Rating: 4.5

When working out, it is essential to have a comfortable mat. No one wants to lie on a potentially dirty floor. Plus, the mat helps to take the pressure off the impact of cardio exercise. And, it offers soft support when performing exercises while lying down. What’s nice about this mat is it folds for portability. And, it has carrying handles for easy transport.

Key Features:

• Puncture-resistant.
• Carrying handles.
• Portable.

5. Best Fitness Functional Trainer:

Current Rating: 3.7

One of the most efficient methods for losing weight and building muscle mass is through weight lifting. In fact, you need to lift weights to increase your metabolism. Well, now you can easily do so with this functional trainer. It comes with 19 vertical pulley adjustments and a 190-lb weight stack. Yet, surprisingly, it won’t take up a lot of space. In addition, it is easy to set up.

Key Features:

• Integrated straight chinning bar.
• Three-year frame warranty.
• Adjustable pulleys.

6. Bowflex PR1000 Home Gym

Current Rating: 4.4

When it comes to home workout equipment, who hasn’t heard of the Bowflex? Well, the PR1000 version is the perfect model to get newbies back to exercising. For this type of equipment, it has an affordable price point that offers over 30 strength exercises. Plus, you get up to 210 pounds of resistance. Once you start using this machine, you may be surprised how quickly your body starts to shape up.

Key Features:

• Horizontal bench.
• Lat pull down.
• Rowing machine rail.

7. Bowflex Xtreme

Current Rating: 4.3

Now that you are aware of the power of the Bowflex, it is time for an upgrade. If you’re ready to take your fitness to the next level, then the Bowflex Xtreme 2SE is for you. In fact, you can add up to 410 pounds of resistance. You might not need that much weight to keep your body toned and tight, but it’s nice to know you have the option. Still, it is compact enough to fit in a room or the garage. And, it features over 70 exercises to ensure you have a rockin’ body.

Key Features:

• Compact.
• Integrated lat tower.
• Patented power rods.

8. Doorway Chin Up Bar

Current Rating: 3.9

If you’ve been looking for something portable that will give you a great workout, then this doorway chin up bar is the way to go. Put it on your bedroom door and get some chin ups in before breakfast. It’s fun to use, and the solid steel construction ensures it is durable. In fact, it can safely support up to 300 pounds. And, it is a great workout for your back, abs, shoulders, chest, arms, lats, triceps, and biceps.

Key Features:

• Multiple foam grip positions.
• Flat design.
• Easy to install.

9. OYO PERSONAL GYM 25

Current Rating: 4.0

What’s nice about this piece of gym equipment is the fact that it is so portable. All you do is snap on flex packs for extra resistance. With the leg and door attachments, you can get a full body workout. Plus, it comes with a guide that includes workouts and nutritional guidance.

Key Features:

• Two-year warranty.
• SpiraFlex resistance.
• Comes with exercise DVD.

10. DynaPro Exercise Ball

Current Rating: 4.5

All home gyms need a stability ball. The DynaPro exercise ball provides 2,000 pounds of stability. Use it for balance, to gain core strength, and for yoga. It also comes with an anti-burst feature to ensure many comfortable uses. Plus, you can inflate it quickly with its accompanying hand pump. Not to mention, at under $20, you just can’t beat the price.

Key Features:

• Work out anywhere.
• Use for all forms of exercise.
• Portable.

How do you define and measure physical fitness?

Aerobic fitness is generally measured quantitatively using one measurement: VO2(max) [1]. This is deemed sufficient for anyone who is a casual athlete or below; you would need more metrics for, say, an olympic athlete or an air force pilot. VO2 is measured as 15*(fraction of resting heart-rate), or

Where HR(rest) is your resting heart-rate, such as 15-20 minutes after you've woken up, before you've started any strenuous exercise. To get to your HR(max), the most common, and easiest, way is to use a treadmill that has a heart-rate monitoring device. 

The treadmill is the best device to use for this because it keeps you at a consistent pace. The general method (off the top of my head) is 

1. Start off at a pace of 1.5-2mph and 0% incline for 2-3 minutes
2. After given time, measure heart-rate
3. Increase incline by 1%
4. Walk at current pace and incline for 2-3min
5. Measure HR
6. Increase pace by 1mph
7. Walk at current pace and incline for 2-3min
8. Measure HR
9. Repeat until you either have to stop or your HR plateaus (be careful not to go above 5% incline - just increase pace)
   

The idea is to let your heart adjust your heart-rate to compensate for the increased metabolic consumption of oxygen because of your muscles. You stay at the given pace/incline for a few minutes because your HR will jump at first, then slope down to a level that your heart and body is comfortable at. If you want to be absolutely safe and accurate in your measurements you could allow for about 5 minutes per fluctuation, but that would take a long time.

Numbers - There technically isn't any max, but if anybody has a number of above 60 either you did something wrong or your heart can handle a HUGE strain: it would imply that your HR(max) is at least 4 times your HR(rest), which is unlikely unless you're a trained athlete. My number, for instance, is 54, but I train every day and my resting HR is very low. Some athletes can reach 70-80 and above, but they would be world-class (such as olympians).

According to the Wikipedia page, the average VO2 is -

Men (untrained): 45

Women (untrained): 38

Note: If you don't have access to a treadmill, and/or a hear-rate measuring device, I would recommend using a local high school track and measuring your heart-rate with your fingers and a watch.

[1] http://en.wikipedia.org/wiki/VO2...

How can I increase my fitness?

Once we know what physical conditions we have, the next step is to improve them. For this I give you 5 practical tips that will help you a lot on your way to a healthier life

1-Take care of your diet

The way you feed yourself will depend on your progress. To eat in a healthy way, I recommend two aspects. First, learn to prepare your food, because knowing what you eat and the way it was prepared will help you to have control over your diet. Eating healthy does not have to be boring; Be creative in the kitchen and this will help you both achieve your goals and save money. Second, avoid processed foods , as they contain sugars and preservatives that harm your health and therefore affect your physical condition. Buy more vegetables, vegetables, fruits, eggs and meats (red and white).

2-Create your training ruin and follow it

Organize a training plan according to your physical abilities and establish the time you will spend. Thirty minutes a day 4 times a week is a good start. Find the activity that best suits you, whether it is running, walking, swimming or doing functional exercises. The important thing is that you work your body as a unit, that is, doing exercises where as many muscles are involved as possible.

3-Train by circuits

When doing aerobic activities (running, walking or swimming) train by circuits, doing short repetitions at your maximum capacity. This type of training is very effective because it is a high intensity work that will help you burn more fat, develop and improve your cardio respiratory capabilities in a short time. I give you an example:

Trot 5 to 10 minutes at a gentle pace to warm up, then do 10 repetitions of 20 seconds at full speed and rest 40 seconds. You can also do this by bicycle, swimming or jumping rope.

4-Work your flexibility

Muscle flexibility is very important to avoid injuries. We must understand that, as we get older, we lose it and that is why it is essential that we work it. At the end of your workout spend at least 8 minutes to stretch all the muscles, to relax and to avoid pain after training. In addition to maintaining our muscular health, flexibility improves circulation, balance and coordination, which is very important in older people to avoid falls. It also improves posture and helps fight stress.

5-Train or play in a group

If you do not like to train just join a training group or invite your friends to exercise with you. This will make you feel challenged and motivated to achieve your goals. One way to exercise and have fun is to play with your friends or your family sports such as football, basketball, volleyball or any activity that helps you stay active outside the routine, in addition to sharing good times will help to substantially improve your physical condition .

Here is an example of a routine you can do from the comfort of your home:

Heating

-2 rounds rest 1 minute between series.

-50 jumping jacks or marine jump as fast as you can.

training

-2 to 3 rounds without rest (depends on your physical capacity).

-20 squats.

-20 push-ups or push-ups.

-20 kneeling up.

-20 abdominals.

Remember to work your flexibility. Always stretch your muscles.

This routine can be followed for 1 to 2 weeks and you can add more rounds, or if you prefer, more repetitions per exercise. It is a complete body routine that you can do anywhere without much space or much time. A final tip: do it as fast as you can.