Muscle

You Don’t Need An Extreme Weight Loss Diet, You Need Healthy Eating!

The weight loss industry is trending more than ever before. With the fact that over 66% of American adults are overweight and many of them considered as obese, it is no wonder that people are always looking for ways to lose weight.1 One particular problem that many people face is the fact that they want to lose as much weight as possible so that they can regain their confidence, look good and feel better about themselves. Unfortunately, rapid and extreme weight loss is not beneficial for the human body and can actually lead to many adverse effects, which, in some cases, could even be fatal to a person’s overall health. In this post, we’d like to focus on the dangers of an extreme weight loss diet, why you should avoid it and what you should do instead.2

How dangerous can extreme weight loss be?

There are numerous types of extreme and rapid weight loss diets out there. Each of them will give you a set of instructions to follow, and many of them will have their own unique “technique” to help you shed pounds quickly and rapidly. These programs often combine a calorie restrict diet with a series of effective weight loss exercises – the exercises are not the problem in the case of an extreme weight loss diet, but rather the idea of restricting your food intake to a point where your body is not obtaining the nutrition it needs to function properly.3

Food Talk explains that rapid weight loss can put a person at a higher risk of experiencing gout attacks, bladder pain and also lead to a lack of energy.4 When energy levels become low due to the restricted diet you are following, then you will not be able to participate in an adequate level of physical activity, including both cardio and strength training exercises, to ensure your muscles are kept strong.

Furthermore, such a diet can cause a deficiency in essential minerals and vitamins, also known as malnutrition. Malnutrition is a dangerous condition that can cause…

Serious Health Problems Can Come from Having Tight Shoulders, Try the Stretches Before It’s Too Late

Many of us have jobs that entail sitting at a desk all day long. For those of us stuck sitting, we’re typically looking at a computer and don’t have the best posture. I find myself almost shrugging when I hunch over the keyboard at my desk, and it causes a lot of tightness and pain in my neck and shoulders, leading to headaches and discomfort throughout more of the body. Though common, struggling with tight muscles still causes us to perform poorly in our day to day activities.

Why Having Tight Shoulders Is a Problem You Shouldn’t Ignore

Shoulders are a complex body structure, as illustrated below:

The human shoulder is the most mobile joint in the body, but that also puts it at a higher risk of injury and pain.1 More so, the shoulder is not just a joint; it’s part of the neck, ribs and scapula (shoulder blade).

Even if you don’t have a desk job, think about the way you carry certain items. Do you sling things over your shoulder despite how heavy and awkward it may feel? If you wear a backpack, you may only carry it on one shoulder causing you to walk in a lopsided manor. In order to avoid misusing your shoulder muscles and stay pain free, all four shoulder joints have to work appropriately. Thankfully there are simple stretches to assist you in strengthening stiff muscles and extending healthy motion.

Remember to Warm Up Before Your Try the Shoulder Stretches

It’s a good idea to warm up before stretching as strained muscles in your shoulders can cause injury.2 Warming up is as easy as getting your blood flowing. You want to make sure your muscles are physically warm before exercising them. This can be done by holding your arms out straight in front of you with your elbows locked and pulling your arms back to form a T with your body. You can even warm your muscles by taking a warm shower, jogging in place, or doing some jumping jacks to increase your heart rate.

10 Shoulder Stretches That Can Effectively Relieve Shoulder Strain

Sit up straight

It may not seem like much of a stretch, but simply sitting up straight and improving your posture helps move the spinal column and soft tissues…

Serious Health Problems Can Come from Having Tight Shoulders, Try the Streches Before It’s Too Late

Many of us have jobs that entail sitting at a desk all day long. For those of us stuck sitting, we’re typically looking at a computer and don’t have the best posture. I find myself almost shrugging when I hunch over the keyboard at my desk, and it causes a lot of tightness and pain in my neck and shoulders, leading to headaches and discomfort throughout more of the body. Though common, struggling with tight muscles still causes us to perform poorly in our day to day activities.

Why Having Tight Shoulders Is a Problem You Shouldn’t Ignore

Shoulders are a complex body structure, as illustrated below:

The human shoulder is the most mobile joint in the body, but that also puts it at a higher risk of injury and pain.1 More so, the shoulder is not just a joint; it’s part of the neck, ribs and scapula (shoulder blade).

Even if you don’t have a desk job, think about the way you carry certain items. Do you sling things over your shoulder despite how heavy and awkward it may feel? If you wear a backpack, you may only carry it on one shoulder causing you to walk in a lopsided manor. In order to avoid misusing your shoulder muscles and stay pain free, all four shoulder joints have to work appropriately. Thankfully there are simple stretches to assist you in strengthening stiff muscles and extending healthy motion.

Remember to Warm Up Before Your Try the Shoulder Stretches

It’s a good idea to warm up before stretching as strained muscles in your shoulders can cause injury.2 Warming up is as easy as getting your blood flowing. You want to make sure your muscles are physically warm before exercising them. This can be done by holding your arms out straight in front of you with your elbows locked and pulling your arms back to form a T with your body. You can even warm your muscles by taking a warm shower, jogging in place, or doing some jumping jacks to increase your heart rate.

10 Shoulder Stretches That Can Effectively Relieve Shoulder Strain

Sit up straight

It may not seem like much of a stretch, but simply sitting up straight and improving your posture helps move the spinal column and soft…

Meatless Protein: Top 10 High Protein Vegan Foods For All The Vegan Gym People!

It’s very hard to be a vegan athlete: Not only do they have to plan their meals more carefully than their meat-eating counterparts, but they are also frequently subject to intense skepticism and scrutiny from the athletic community at large. You can’t gain muscle if you don’t eat meat. There’s no way you’re getting enough protein to accommodate your workout schedule.

Do any of these statements or questions sound familiar?

If you’ve been a vegan athlete for more than, say, a week, I’m betting the answer is “yes”.

These comments are annoying and misguided. Still, they do have a small grain of truth to them: If you’re working out regularly, then it’s vital to consume plenty of protein on a regular basis. That’s because protein provides our bodies with the fuel they need to power through workouts and recover after them.

Here’s what happens if athletes (whether vegan or carnivorous) don’t consume enough protein:

Your body will break down muscle instead of building it.

When you aren’t eating enough protein, your body needs to find fuel somewhere else—and if it gets desperate enough, it will start “feeding” on your own tissues in order to do so. More specifically, the body will start to tear down muscle tissue1 in order to obtain the amino acids that are necessary for sustaining the function of your organs. Obviously, the loss of muscle mass is the last thing any athlete wants.

It will take longer to recover from injuries.

Our bodies require protein2 in order to repair damaged cells, skin, and tissues. When we’re not consuming enough protein, our bodies won’t recover from injuries as quickly, and we’ll suffer from decreased immunity overall. This can be a major setback for anyone attempting to follow a rigorous training plan.

You’ll feel tired all the time.

If you’re not getting enough protein—especially as an athlete—then you’re liable to suffer from chronic fatigue3 or a general sense of sluggishness. This can seriously impair your workout routine, because you’re less likely to show up for your workouts or power through intense workouts if you’re constantly feeling tired.

So it is true that protein should play a major role in athletes’ diets. But it certainly is not true that it’s impossible for vegans to eat a high-protein diet. We’ll prove it in the following section.

High-Protein Foods for Vegan Athletes

There is a huge variety of vegan foods that are packed with protein. Below, we’ve highlighted 10 of the best.

These teeny tiny little seeds are known as a superfood for a reason: They pack four grams of protein into just two tablespoons, and they also boast plenty of other nutrients in the form of calcium, fiber, iron, magnesium, zinc, and omega-3 fatty acids. Chia seeds can be added raw to a variety of dishes, from smoothies to oatmeal or yogurt parfaits. Give them a try in this recipe for Chia Vegan Protein Muffins.

Young soybeans (aka edamame) boast 11 grams of complete protein per half cup, which makes them a stellar source of protein. They’re…

Improve The Efficiency Of Your Workout by Adding These 10+ Foods That Build Muscle

Exercise is most probably the best way to keep yourself fit and in good shape. However, what a lot of people actually don’t know is the fact that your eating and feeding pattern also has quite a lot to say about it. Very quickly, we’ll like to run down a few foods that increase the efficiency and results of your exercise regimen by contributing through muscle building .

Lean Beef

If you want to gain muscle mass, lean beef should be a regular in your diet. It is packed full of a lot of constituents, including zinc, iron and B-vitamins, all of which make a conducive environment for the growth of muscle mass. It also provides your body with high volumes of proteins and amino acids that stimulate muscle growth. If you’re trying to lose weight, you’ll be happy to know that a 3oz serving of lean beef has the ability to provide the same amount of protein as 1.5 cups of beans.

Chicken (but without the skins)

Just as it is with beef, chicken is also an amazing source of protein, which is important for the growth and repair of muscle tissues, the overall health of the bone and maintaining weight1 . All you have to do is go to a local grocery store and you’ll easily find chicken meat that is cut into single serving sizes and which can be quickly seasoned and processed.

Cottage Cheese

Although not many people are aware of this, but cottage cheese is actually almost completely full of casein protein. Casein is a protein that causes slow digestion, meaning it is just [perfect for building muscles. For people who have to go long periods without consuming food, cottage cheese is perfect. It is also an excellent source of…

How To Stop Snoring and Remedies to Improve Sleeping Quality in Long Term

Snoring is not an uncommon phenomenon – it happened to all of us, at least once. But if it happens on a daily basis, then it’s a problem. You feel tired and nervous, and your partner as well if you keep them awake all night, thus causing relationship problems in addition to health problems. You find it hard to concentrate on your daily tasks, and more seriously, you are in greater risk of high blood pressure and heart conditions. Lucky for you (and your partner) there are effective solutions that can put a stop on this annoying nightly habit.

What happens in our bodies when we snore?

According to National Sleep Foundation 1, approximately 90 million Americans snore, while 37 million snores regularly. People who are overweight, people who have enlarged tonsils or tongue are more likely to snore. In addition to that, the older you get, the more likely you are to snore, as your throat becomes narrower. Also, if you have sinus problems, smoke, consume alcohol, or sleep on your back regularly, you are more prone to snoring.

Normally, when we sleep, the air we inhale goes through the mouth or nose all the way to the lungs. If this passage of air is partially blocked it causes the surrounding tissue of the soft palate and uvula to vibrate thus creating that familiar annoying snoring sound. When you are awake, the muscles in your throat hold the tissue and stop it from vibrating. However, when you sleep, those muscles relax, making it possible for you to snore.

What are the possible causes of snoring?

People who are overweight have thicker throat tissue, because as when they gain weight, they also gain weight in the neck, thus blocking the air flow and consequently causing snoring. So, even if you never snored before, if you gained some weight, don’t be surprised if you start snoring.

You might be genetically predisposed to snoring

If you are born with extra throat tissue, enlarged tonsils, tongue, soft palate, or large uvula, that creates perfect conditions for snoring.

People who consume alcohol or smoke are more prone to snoring

As mentioned before, when your throat muscles are relaxed, you may snore – and consuming alcohol before going to sleep will definitely relax…

10 High Protein Low Fat Foods That All Gym People Need In Their Diet

If you are among active individuals seeking the best results from your exercise routine, diet, and lifestyle, the right balance of protein, carbohydrates, and low-fat foods are key factors that can provide you with the right nutrients and the most energy with few negative effects. Proteins are especially important for gym goers because they’re essential for building and repairing muscles and maintaining glycogen levels that support energy. That’s why you probably overheard fellow gym members talking about their high-protein, low-fat foods.

When you start a workout regimen, many concerns will come up. Will you be able to maintain muscle mass at a calorie deficit? Is it possible to maintain/gain muscle while losing fat? How do you maximize your performance at the gym? And on many days you will find yourself wondering how to recover from that muscle soreness as fast as possible. The answer to all these questions is protein.

Diet Essentials for fitness enthusiasts

  • High protein foods are very filling; they help build muscle, reduce cravings and fire up weight loss. Proteins are the most essential macronutrient for gym goers. In contrast, high-fat foods can slow down digestion and make food sit in your stomach for too long especially just before a workout.
  • Breakfast is extremely important to pump you full of energy at the beginning of your day. Complex carbohydrates, lean protein, healthy fats, and a variety of fruits and vegetables can all help boost energy and maximize nutrient levels. The most important macros to include in your breakfast, however, are proteins and complex carbohydrates.
  • Foods that support healthy brain functions should be a staple in every healthy diet. The best brain foods are those rich in omega-3 fatty acids, antioxidants. These include wild caught salmon, blueberries, nuts and seeds and avocados.

Do you feel tired easily during workouts?

  • If so, your body may be missing a substance called creatine to help top up energy levels. Creative is also leaked out of the muscles during workouts. This increases a condition called Delayed Onset Muscle Soreness (DOMS)
  • Creatine is found in high-protein foods such as red meat or in protein powders. 3-5…

If You Want To Lose Weight, Do It In The Right Way

With a growing number of people in the world struggling with to lose weight, it’s no wonder there are so many fad diets being promoted through mainstream media.

According to the WHO, around 52% of the world’s population is either overweight or obese.1 Many of these people have tried to lose weight at least at some point in their lives, and some have even experimented with extreme dieting by following fad diets.

But as research shows, an extreme weight loss diet is not only ineffective as a long-term solution, but it can be extremely damaging to your health.

Extreme dieting leads to muscle wasting

Extreme weight loss diets usually involve severe calorie restriction with the goal of shedding a great amount of weight in the shortest amount of time possible. While these diets will inevitably lead to great weight loss within the first few weeks, you need to keep in mind that you run the risk of losing muscle tissue before you get the chance to shed fat.

According to medical experts, extreme dieting will first lead to water weight loss, then to muscle atrophy, and at the very last stage, to fat loss. Researcher G.L. Thorpe has explained this a very long time ago stating that our body does not selectively burn fat when we eat less.2 It rather, wastes all body tissue, including the muscles and bones.

Muscle wasting slows down your metabolism

The reason why your body targets muscle tissue first when you are starving yourself is because it aims to preserve energy when food is sparse. To explain this further – your body needs more energy in order to maintain muscle tissue than it does in order to maintain fat.

When there’s a shortage of energy from food as in cases of extreme dieting, your body will attempt to remove one of the body’s greatest energy consumers – the muscles.

This will happen even if you do weight-loss exercises that you may think help build more muscle. But the bad news does not end there.3

Keep in mind that a loss of muscle mass leads to a lower basal metabolic rate, and a lower metabolic rate leads to, you’ve guessed it – more weight gain. These facts explain why so many people experience the jo-jo effect following an extreme diet.

A study published in The Journals of Gerontology found that calorie restriction reduces energy expenditure.4

How Advances In Bioengineering Are Allowing People To Unlock Natural Resilience

Medieval Cold Snap That Caused Famine And Death Reveals Danger Of Climate Change

Shutterstock

How are advances in bioengineering allowing people to unlock natural resilience? originally appeared on Quora the place to gain and share knowledge, empowering people to learn from others and better understand the world.

Answer by Adam Piore, author of The Body Builders, on Quora:

Peter Thiel has said that computational power will be used more and more as a tool to decode the mysteries of biology. I think most bioengineers agree with that. And that is in large part what my book is about – that and how this new “power” is being used to actually change people’s lives. Bioengineering is just another tool we can use to repair the body and possibly mind (ethically fraught territory there) when it is broken.

You see the potential most clearly right now in the area of biomechanics and bionics. The human leg is basically a complex web of springs (made of tendons, ligaments, muscles and bones). Every time we take a step, these springs capture energy, juggle it between one another and prepare to reuse it in the next stride – somewhere in the neighborhood of half the energy we expend with each step is elastic recoil energy from the previous one. There are scores of constituent body parts involved in this process.

Hugh Herr at MIT is using the same kind of sensing technologies used to, for instance, record and replicate the way Lebron James moves in his EA sports avatar. Then he has taken these measurements, built a predictive mathematical equation that can tell you, for instance, what impact moving a knee joint two inches to the left, might have on the tautness of a tendon, and the force with which the foot will hit the ground. Then he has put that algorithm on a computer chip, built an artificial leg out of robotic parts, and programmed it to…

Revealed: The 6 Best Beginner’s Exercises for You to Get a Strong Core

Ab season is quickly approaching. For some, it’s a time for lazy days spent in a bikini or a breezy shirtless run at sunset. For others, it’s a time for weak dieting attempts and sad, sporadic bouts of ab exercises. The result, most likely, will be a two pack (if you’re lucky) by summer’s end.

This article is for those of us who want to look good and find ourselves frustrated by the never-ending quest for the perfect midsection.

What Exactly Do We Mean by Core Muscles?

The abs (a.k.a. the abdominal muscles) are only a small fraction of your core muscles.1 Your core is a complex series of muscles that includes your entire trunk region. It involves everything except your arms and legs. It is involved in almost every movement of the human body.

The diagram below gives a general overview of the muscles that make up your core:

Having A Strong Core Isn’t Just for Looking Great. It Has Much to Do with Your Health!

Our core has three-dimensional depth and functionality. Many of the core muscles are hidden beneath the exterior musculature, underpinning everything you do.

Here are a few health benefits of having a strong core:

  • It prevents back injury and eliminates back pain. Your core is your body’s stabilizer. Most back pain and injuries are caused by postural alignment problems2 or poor posture. Poor posture is the result of weak lower back muscles.3 A strong core is your spine’s best friend.
  • It helps you perform everyday functions more efficiently and without pain. No matter where motion begins, it flows up and down the adjoining links of the chain – which is your core. Weak or inflexible core muscles can impair how well your arms and legs function. The ability to bend down to put on shoes, turn and look behind you, sit in a chair, take a bath, dress yourself, or simply stand still all heavily depend on your core.
  • It improves posture. Weak core muscles contribute to slouching. Maintaining good posture is important because it lessens wear and tear on the spine and assists in your ability to breathe deeply.
  • It improves athletic performance. Strengthening your core makes your workout more effective and efficient. A strong flexible core provides stability, prevents injury, and improves your range of motion.
  • It improves physical appearance. Having a great physique isn’t and shouldn’t be the top reason for having a strong core, but it definitely is a motivator. A firm and flexible midsection makes you look taller, thinner, stronger, and more confident.

Common Core Myths You Need to Stop Believing

Now that you understand why having a strong, flexible core is important, you’re probably ready to hop on the floor and start banging out some crunches.

Slow down tiger. Before you begin working on your abs let’s discuss some popular misconceptions on training your core.

  • Core strengthening exercises are the key to flat abs. Abs don’t come from the gym; they come from the kitchen.4 The portion of the abs that are visible (or that you want to be visible) are hidden beneath a layer of fat. This means you have to reduce your body fat. This is done by exercising and by eating clean. Eliminate processed foods and follow this one simple rule: If you can’t pronounce it, don’t eat it.
  • Sit-ups and crunches are the key to great abs. Huffington Post writer Ben Greenfield5 gave the perfect illustration on why crunches are not only ineffective but harmful to your back over an extended period of time. He says,

“Imagine your spine is a credit card. In the same way that repeatedly flexing and extending a credit card will eventually lead to wearing out of the plastic, repeatedly doing crunches can put damaging strain on your back.”

  • Isolation exercises work best. Wrong! Your core is the body’s stabilizer and force…