Category Archive : Health Fitness

The greatest joy for a woman is one day to become a mother. That is what fills us up and gives us an advantage over the other part of the population. But it’s also the fact that women tend to gain weight much faster, but keep in mind that losing baby weight after pregnancy can be easy.

Now, you should also know that we have more fat tissue than men and lose fat much more slowly than men. In general, our stores of fat can come in handy, especially for female athletes competing in one of the endurance marathons, but for the rest of us who don’t play sports, that’s just extra stuff we want to get rid of.

Many will consider the fact that it is much more difficult to lose the baby weight, but once you consider the circumstances, you will realize that it is not so and that losing the baby weight can be easy.

First, you will lose 15 to 20 pounds in the first few months. That will be all the excess water that has accumulated during the pregnancy and probably some of your fat. By just breastfeeding, you’re losing 600 calories a day, but of course you need a little extra energy to keep up with that.

After the first four months is when the struggle begins. Babies usually tend to cry a lot and they love it when we hold them all the time. Worried moms won’t let their babies out of their sight, so they’ll keep an eye on them all night and hold them for hours.

This requires a lot of strength and exercise at the same time because you tend to walk while carrying your baby. Then all the work of changing the ladles and bathing them. Maybe everything doesn’t require that many calories, but moms will usually feel tense, their heart rate will increase, and along with that, their metabolism too.

This brings me to another important point, increasing your metabolism will increase your calorie burn. Therefore, light exercise and a healthy nutritious diet are imperative for losing baby weight after pregnancy. That being said, when the baby gets older, you will take long walks, trying to jump over all the obstacles in the way, which, in turn, will burn excess fat again. Since you need to be careful about what your baby eats, you’ll also need to watch your diet. What you eat will have a serious effect on the health of your baby and since you want your baby to be healthy, naturally you will only provide healthy food.

Taking care of a newborn requires a lot of energy; Because it requires your full attention, you will lose your baby weight after the first few months. You’ll still need some extra help later on, but with some determination, you’ll make losing your pregnancy weight the easy way. All that is needed is to speed up the metabolism.

While we fully agree that eating salad is eating healthy, today’s many food choices and combinations seem to have neglected the true essence of salads. The real salad is abundant in organic ingredients. It’s packed with darker greens, fruits and raw vegetables in a low-fat vinaigrette that offers a low-fat, low-calorie meal.

This is called the salad matrix. It’s an approach to encourage darker colored vegetables and more organic components in a light dressing to ensure high amounts of protein, calcium, vitamins, digestive enzymes and antioxidants. It may be hard for us to adjust, but low-fat salads are the only way to change our lifestyle for the better. It’s just rubbing the raw and nutritious into a bowl of greens. Here are sample salad array recipes to try:

Simple orange, avocado and spinach salad


  • 1 orange
  • 1 tablespoon olive oil
  • 1 tablespoon lime juice
  • a pinch of sea salt
  • 2 cups of baby spinach
  • 1 avocado, sliced
  • black pepper


With a good kitchen knife, section the orange and cut the skin from the segments. Reserve any extra juice in a small bowl, and then toss with olive oil, lemon juice, and sea salt. This will make the dressing light. In a medium bowl, combine sliced ​​orange, spinach, and sliced ​​avocado and pour dressing over top. Mix gently. Sprinkle with black pepper for seasoning. Serve cold.

Detox Kale Salad with Apples and Cherries


  • 1 bunch kale, stems removed and leaves thinly sliced
  • 1 lemon, juiced
  • 1/4 cup extra virgin olive oil, plus extra for drizzling
  • celtic sea salt
  • 2 teaspoons of raw honey
  • freshly ground black pepper
  • 1 cup chopped apple, with skin
  • 2 tablespoons raw pepitas (pumpkin seeds) in small handful
  • 1 tablespoon unsweetened organic dried cherries or raisins


In a large bowl, combine the kale, half the lemon juice, a dash of oil, and kosher salt. Work until the kale begins to soften and wilt. Massaging for 2-3 minutes will soften hard sheets. To make the dressing, whisk the remaining lemon juice with the honey and black pepper. While whisking, add 1/4 cup of the oil until a dressing forms, then season with salt and pepper.

For the dressing on the kale, add the apple, cherries and pips. Shake. You can serve your light salad right away or chill it before serving.

Indian mixed fruit and vegetable salad


  • 2 bananas
  • 1 guava
  • 1 apple
  • 1 orange
  • 1 cup of red pomegranate
  • 1 cup of green grapes
  • 1 cup boiled potato, peeled
  • 1 cucumber
  • 1 tomato
  • 4 green chilies
  • 3 teaspoons ginger
  • 3 teaspoons lemon juice
  • 1 teaspoon salt
  • salt and pepper to taste
  • 1 cup coriander leaves
  • ¼ cup cherries
  • jeera powder


Start by washing all fruits and vegetables with clean water. Except for grapes, peel the skin off all fruits and vegetables and cut them into small pieces. You can get creative by cutting any of the dense vegetables into shapes you like best. When done, place all the chopped fruits and vegetables in a bowl, then add lemon juice to prevent discoloration. Follow with salt, pepper and green chillies, coriander leaves and Jeera powder, mix well. Refrigerate for at least 30 minutes. Better when it’s cold.

Fat is highly dangerous for our health, moreover, the location of the fat is very important. Not all fats are dangerous, some fats are even good for our health, but some make us worse. The location and type of localized fat is important. The fat around the midsection i.e. abdominal area or belly section is the most damaging and highly dangerous and could cause many diseases. Abdominal fat is mutually related to elevated insulin levels and cardiovascular disease. Decreased insulin level will lead to diabetes. Spot reduce belly fat will not work. However, there are some to reduce this harmful fat from the abdominal regions.

1. Abdominal exercises

There are some exercises that help you lose weight by concentrating mainly on the abdominal region. Although it has less effects on fat reduction, it helps us build abdominal muscles. These exercises help in the development of the rectus abdominis and transverse abdominis muscles, which are the core muscles of the abdomen. Some common ab exercises like the bicycle crunch and the ab-roller are easy to fit into your workout routine.

2. Weight training

Many recent studies and surveys conducted by scientists have shown that women who lift weights two or more times a week can dramatically reduce their belly fat. Weight lifting is the exercise that makes your muscles grow strong and big. This can burn your body’s calories by increasing the body’s metabolism. Calories are to be used as energy, but in our normal life, these calories are stored as fat, which is deposited in your belly regions.

3. Conjugated Linoleic Acid (CLA)

Conjugated linoleic acid (CLA) is a type of fatty acid. They have the ability to reduce abnormal abdominal fat called obesity. A recent survey in Norway shows that people taking 3,000mg of CLA for more than three months have shown about a 20% reduction in body fat and also a 5% increase in lean muscle mass. Yet another study says that 25 men who took CLA for a double-blind month reduced their abdominal waist measurement. The average drop from her waist was about 1.4 cm, that’s more than half an inch. However, experts recommend minimal use of CLA to avoid possible side effects and also to perform routine exercises with CLA to reduce belly fat in a healthier way.

4. Avoid refined carbohydrates

Refined carbohydrates are somewhat harmful to health. How can it be? Eating a high content of refined carbohydrates causes the pancreas to produce an excessive amount of insulin. Basically insulin is the basic need of our body. But the excess production of insulin causes your cells to lose their ability to respond to insulin. And so the long cycle begins to produce more insulin. The main disadvantage of excessive insulin production is that it forces our body to make fat cells. These fats will be stored in your belly as belly fat. Thus, it increases risk factors for many diseases such as metabolic syndrome, heart diseases such as heart attacks, strokes, and diabetes.

Many of the jump training programs out there use a multi-pronged approach to help you gain inches on your vertical jump. Most include some form of weight training, agility work, jumping technique, rest periods, and flexibility. A common but often overlooked exercise that you can use to increase your jumping skills is speed training. This article will convince you why sprints are a great exercise, help you get started with a basic sprint training program, and show you what you can do to get the most out of your sprints.

If done correctly, running can be one of the best exercises you can do. It will contribute to reduced body fat, more muscle tone, increased sex drive and firmer skin with fewer wrinkles, but it will also increase your vertical jumping abilities. Running at your peak performance works your super fast twitch muscle fibers. These are the white fibers that your body only uses when it’s under maximal exertion. Plyometrics, another popular training tool, generally only works the fast-twitch muscle fibers, while general cardiovascular activity works the slow-twitch muscle fibers. Recent studies have shown that in order to increase your body’s natural level of human growth hormone (HGH), you must work your super fast twitch muscle fibers. If you know anything about HGH, you know that it’s an athlete’s best friend. The higher your natural HGH levels, the better your body will be able to perform all athletic maneuvers, including the high jump.

A good sprint program only needs to be done once every four days or twice a week at the most. I recommend doing the following every four days. Shortly after waking up in the morning, go outside and find a path, sidewalk, or grassy area with a slight to moderate slope. Start by jogging up the hill for a few minutes to warm up your legs. Using a stopwatch for accuracy, sprint for a full 30 seconds followed by a 90-second rest walk downhill. Do this a total of 8 times. You may only be able to do 3 or 4 times your first time. It’s ok, just slowly work your way up to a full 8 reps. End your speed workout with a cool-down jog of at least three minutes.

To get the most out of your sprint, you must, must, must be at 100 percent performance for every rep. Studies have shown that your level of exertion is the secret for your body to produce an increase in the level of HGH. It may help to wear a heart rate monitor to ensure that by the seventh and eighth repetitions, you are close to reaching your maximum heart rate. (That can be estimated as 220 minus your age.) The next essential thing to do after a speed workout is NOT to eat any type of simple carbohydrate. This includes Gatorade, fruit juice, and the fruit itself, without sugar for at least 2 hours. Eating carbs will stop your body from making HGH by releasing somatostatin, a hormone that tells your pituitary gland to stop making HGH.

Hopefully you realize the importance of HGH in relation to your general athletic abilities, including high jumping. Maximize your body’s release of this important hormone while strengthening your legs and improving foot speed with the speed training program above. Commit to doing it once every 4 days. It only takes about 20 minutes. You will see great results in 8 weeks.

The Naked Beauty program is a very popular exercise system to get rid of cellulite online.

In this Naked Beauty review, we’ll talk about this product, see what the pros and cons are, and learn whether or not this cellulite reduction program is really for you.

Naked Beauty Review: What Exactly Is It?

Created and written by a well-known expert lower body trainer, Joey Atlas, Naked Beauty is a step-by-step cellulite reduction system that was created to help all women who suffer from cellulite get rid of their cellulite using a series of concentrated exercise routines at home.

Joey Atlas’ main goal in his Naked Beauty program is to teach the user how to focus on specific muscles that are naturally weaker so that they can hold onto the skin tissue just above them and push them out, and in doing so to eliminate the appearance of cellulite.

Joey Atlas promises that not only will his anti-cellulite exercise program help you improve your appearance and shape, but it will also help you get rid of those problem areas in just 24 days without creams or expensive stuff.

To find out if it really is possible and to better understand if this program is really for you or not, let’s talk about some of the pros and cons of this cellulite reduction system.

Naked Beauty Review: The Pros and Cons

The professionals

Tested and complete program

One great thing about the Joey Atlas Naked Beauty program is the fact that unlike many similar products online, this program contains different components and not just one eBook with lots of workouts.

By purchasing the product, you will get several guides, video tutorials, free lifetime subscription to ‘The Cellulite Files’, some bonus articles, home workout DVD and some other components that are very important if you want to get rid of your cellulite further. fast. .

Easy to follow program that can be done at home

One of the biggest advantages of the Joey Atlas program is that all of the workouts in the program can be done at home with no special equipment required, which can be very important for busy women.

Also, the entire exercise routine takes only 15-22 minutes every day and all the exercises are shown on video, so it’s very easy to see how to perform each of them the right way.

8 week full money back guarantee

Joey Atlas Naked Beauty anti-cellulite program is supposed to give the user impressive results in just about 4 weeks.

However, the product comes with an 8-week money-back guarantee, which makes it very easy for every woman to try this cellulite reduction exercise program without any risk.

The cons

It will not help with weight loss

One thing to remember about the Joey Atlas Naked Beauty program is that it is not a diet program and this anti-cellulite training system will not help you lose extra fat.

The only goal of this program is to build muscle tone that will help you get rid of cellulite, so if you are looking for a weight loss program, this product is probably not for you.

Available for sale only on the web

Joey Atlas Naked Beauty anti-cellulite program is for sale only on the web and you will not find it in any store.

Naked Beauty Review: The Bottom Line

Overall, there’s no doubt that Joey Atlas’ Naked Beauty program is a very popular product for getting rid of cellulite for good reason.

This is an easy-to-follow step-by-step program that any woman can do at home without any special equipment, and this program can be very helpful for women who want to stop spending a lot of money at the gym or on expensive equipment.

However, this program is not a “magic bullet” and you must follow Joey Atlas’s exact instructions if you really want to achieve these impressive results in less than 4 weeks.

Hope you found this Naked Beauty review helpful, all the best!

Can you really build muscle using dynamic tension?

For those of you who are not familiar with the term “dynamic tension” it is the name of the system of exercises that Charles Atlas gave his course. It became very popular in the 1920s.

However, “dynamic tension” are not isometric exercises as we currently know them.

The idea behind this muscle building system is to use your own body weight or resistance to pit one muscle against another. In some exercises, you tense a particular body part and then move it as if you were performing an exercise with a dumbbell or resistance band. In other words, you want to move your body throughout the entire movement of the exercise.

Dynamic tension uses some isometric, isotonic and isokinetic exercises. The biggest benefit of dynamic tension according to some people is that it is impossible to injure yourself while using this method. For some of the exercises you need two chairs to train. This helps build stamina simply by doing bodyweight exercises.

This is a great muscle building technique and is part of every dynamic tension workout..

For example, in an exercise Charles Atlas refers to as “dips,” you place two chairs about shoulder-width apart, then perform pushups while diving as low as possible between the two chairs. Once he can easily perform this exercise: a third chair is brought into play, on which he places his feet. He would continue to perform pushups between the chairs as if they were normal pushups.

However, let me assure you, they are much more difficult than regular push-ups and you get a great chest pump.

Another great exercise to develop your triceps is to place two chairs about shoulder-width apart. Then you place your palms on the edge of the chair and do a triceps dip.

To strengthen your back, again use two chairs and place a broomstick or barbell on top of the chair and then do a pull-up.

To develop the muscles of the shoulders, nothing beats doing push-ups. To perform this exercise, you need to move closer to the wall, and then push yourself up so that your toes rest against the wall. Then lower until the top of your head touches the ground and then push up.

Perform as many repetitions as possible. You can increase the difficulty by playing with the placement of your hands. The further apart the hands are, the more difficult the exercise becomes.

This is a great exercise for strengthening the shoulders and triceps and was used by many of the strongmen of yore to build upper body strength.

These are just a few examples of some of the best exercises to build muscle using dynamic tension.

There seems to be a lot of confusion among coaches and students as to whether squats should be performed all the way or only halfway. In most gyms today, a common instruction during squats, deadlifts, and lunges (as taught by many personal training organizations) is to not allow your knees to travel past your toes. Doing so will ultimately cause destruction to your knees! I disagree. There are certain cases where partial range of motion (ROM) is called for, but for the most part, I teach people the full squat for the following reasons:

* It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (ie harvesting, gathering, hunting, cooking, eating, etc.) in a fully crouched position.

*Also, in case anyone hasn’t noticed, we spent 40 weeks in the fetal position (which is basically a full squat) before we entered this world. Did we go out with bad knees?

* We should strive to train in full ROM for each and every exercise. The squat is no exception.

* Each exercise produces stress around a joint: the body adapts to this stress.

* Co-contraction of the quadriceps, hamstrings, and gastrocnemius maintain integrity around the knee joint.

* Shear and compression forces occur around the knee joint (as opposed to shear forces that occur in some lower body open kinetic chain exercises, such as leg extensions); however, the large area of ​​contact of the patella with the femoral groove (as knee flexion increases during the full squat) helps dissipate compressive forces.

*Therefore, not only is the squat, as a closed-chain exercise, considered a natural movement pattern with high functional carryover, but it is also a safe exercise if performed correctly (and that includes full ROM!)

* Drawer tests are performed at a 90 degree knee angle because there is a greater amount of laxity in the knee joint at that specific angle. So does it make sense to only go down to the middle where it’s most vulnerable, especially when bigger loadouts can be used (because it’s so much stronger in this partial ROM?)

* According to Ironman contributor George Turner, the fulcrum moves toward the knee joint in a parallel squat as opposed to the quadriceps muscle belly in a full squat.

* Think about it, if you constantly train at a limited ROM, the chance of injury increases if you squat beyond your trained ROM one day.

* Regularly performed partial squats will decrease flexibility.

* There is a low incidence of low back pain and knee injuries in Aboriginal and Eastern societies that perform full squats on a regular basis.

* Even Olympic weightlifters who do full squats have fairly healthy knees compared to other athletes.

* Although you can find some research that full squats are potentially harmful to your knees, only one study has shown this to be true. However, it was performed on a skeleton; the same results are not valid with the surrounding connective tissue. On the other hand, numerous studies show the benefits of full squats.

Unfortunately many personal training certification courses teach half squats as a safe version suitable for all people and this has now been set in stone. God forbid you stray from this golden rule to do something our bodies are meant to do! Please read this carefully: Squats should be performed at full ROM where your hamstrings make contact with your calves (so no light is seen passing through your legs in the bottom position). It’s okay for your knees to travel past your toes (just don’t relax your knees in the bottom position). In other words, keep your legs tense and try to stay as upright as possible throughout the entire exercise. So the next time a fitness instructor comes up to you at the gym and advises you not to do deep squats, tell him he doesn’t know how to squat!

Some people new to the Dukan diet find themselves experiencing the discomfort of constipation and digestive problems. In most cases, this situation is a temporary and normal reaction of the body to adapt to new foods and a different diet. Due to the fact that the Dukan diet is high in protein and low in fat and carbohydrates, people on the diet often report needing to go to the bathroom less frequently. This decrease in frequency and need can be misinterpreted as constipation. Someone who used to go at a certain time of day may find that their routine is interrupted not by constipation but simply by a lack of waste products that need to be removed. If this is the case, then there is no problem to solve. Of course, genuine constipation is uncomfortable and unpleasant and must be resolved quickly.

In this article, I will discuss 5 ways to deal with constipation on the Dukan diet.

1. Eat your oat bran every day

The first thing to do is make sure you are eating the recommended amount of oat bran every day. You can eat your oat bran plain in a porridge (flavored with cinnamon and vanilla for a delicious everyday treat) or add it to other foods, like a filling for burgers.

If you are eating enough oat bran but still experiencing constipation, you can increase the amount you eat each day until your digestive system returns to normal.

2. Try adding some wheat bran to your diet

Another option, suggested by Dr. Dukan in the official book, is to add a tablespoon of wheat bran to your diet each day you have problems.

3. You should drink a lot of water

A third thing you can do is make sure you drink enough water every day. Lack of water in your system can cause constipation. Make sure you drink the recommended minimum of two liters of water a day. Even if you don’t have digestive transport problems, you should drink this amount of water every day, whether or not you are on the Dukan diet.

4. You can eat some plums if it helps

A fourth option is to eat a small amount of fruit, such as plums, until your movements return to normal. Yes, fruit is not allowed during the Dukan diet, but there is no point in suffering unnecessarily, you can eat some plums if it helps to clear up digestive problems.

5. Ask your pharmacist for help

Finally, if you really suffer from constipation, you can buy some over-the-counter remedies at your local pharmacist. Obviously, you don’t want to find yourself abusing things like laxatives and suppositories, but a small dose simply to treat an urgent problem is perfectly acceptable.

‘World hunger’ refers to the lack or shortage of food in a country. As economies advance and development advances, the disease of hunger becomes a greater challenge with population growth. The United Nations Food and Agriculture Organization (UNFAO) estimates that around 795 million people out of the 7.5 billion people in the world suffered from chronic malnutrition in 2014-2016. That’s one in nine people. And almost all the hungry people, that is, 780 million people, live in developing countries, including India.

Hunger has claimed its greatest toll in South Asia, including India, Pakistan and Bangladesh. Imagine the statistics on the demographics of children. Globally, an estimated 161 million children under the age of five were stunted in 2013. Solving hunger is therefore no longer an option. The reasons are many, but the most prominent of all is that it is slowly destroying our future: children.

How can the problem of hunger be solved? Of course, there are important non-governmental organizations that work to reduce malnutrition among children. A lot of charity fundraising happens on a large scale in India, where people donate generously to the cause. However, the real effort is in the details.

school to school

One of the Bangalore-based non-profit organizations identified the place where malnourished children can be easily found. There are several public schools in India that are fighting for children to go to school. The most common reason children miss school is economic condition. While both parents need to work to support their families, older children are supported by younger siblings. When some organization decided to encourage education by providing school lunches, the idea quickly caught on. One of the best ways to solve the problem is to reach malnourished children and ensure both nutrition and education. The organization encourages tax-deductible donations in addition to working in active partnership with the government.


Through Aanganwadi meals given to mothers and young children, the organization is also dedicated to raising awareness among women about healthy nutrition for children. This sensitizes mothers to make sure they feed their children a healthy meal every day. When they cannot provide these meals, non-governmental organizations are dedicated to facilitating them.

The fight against hunger needs to be carried out with a concrete plan. It is vital that these plans are localized based on country and regions to be effective. You can do your part by donating from wherever you are.

A micrometer is one of the most important instruments that are used in various laboratories to deeply measure even the smallest components with much precision and accuracy. It is ideal for measuring distance accurately and is a cheaper option than the electron microscope. There are several categories of micrometers available to measure different and almost all machined surfaces. It easily measures the thickness and diameter of the object accurately and is therefore mainly used for higher precision measurements such as fine machining and grinding.

It has all the bells and whistles you need to get the exact result of the measurements and is also known as the micrometer screw gauge. To know more about the instrument, dive into some of its advantages mentioned below.

  • Accurate measurement: One of the main reasons you should use a micrometer is that it gives you fast and accurate results. Therefore, it is considered as one of the most accurate measuring devices in all industries where it is used.
  • Wide Applications: Micrometers are in high demand in mechanical engineering and machining applications. Also, they are very easy to use and a case easily gets the accurate reading with a little knowledge of precision measurement tools.
  • Great potential: Each and every micrometer unit is equipped with specialized equipment that is known to accomplish specific tasks. Some of them even have anvils and spindle tips that allow for more accurate measurement based on your application need.
  • Different types available: To get the accurate measurement of a specific type of distance, it is important to stick to the correct type. This is because the variety of distances can be measured with this instrument and it totally depends on its correct type.
  • Highly durable: The device has a long lifespan and therefore requires investment only at the start and then you can reap its benefits over a longer period. One can use it in more than one application multiple times. Therefore, you are assured that your investment is safe.

All of its advantages mentioned above make it an ideal choice in all industries where they are in high demand. This precision measuring instrument is very important and is better to use than any other similar option on the market for the same purpose. Also, its cost is not that high and it can be within your budget, which means that no matter the size of your organization, you can afford this instrument and take advantage of all its benefits.