Posts Tagged ‘health’

Back to Basics: The Fundamentals of Keeping Lost Weight Off

Thursday, October 6th, 2016

The Basic Fundamentals Of Losing Weight And Keeping It Off

Over the years, more and more consumers have discovered the paramount importance of losing weight and getting into shape. An abundance of health complications can be directly linked to obesity. This includes diabetes, asthma, and high blood pressure. Unfortunately, losing weight can seem hopeless for a large quantity of the population. It is undeniably much more difficult than the majority of people will ever know and keeping the weight off can be even more difficult. Below, you will discover the fundamentals of losing weight and keeping it off for good.

Push up class

Calories In vs Calories Burned

First and foremost, it is pertinent to follow the basics. The concept of losing weight is actually very simple. Individuals only need to consume less calories than they burn each and every day. By following this basic formula, you’ll eventually lose weight. Unfortunately, putting this simple plan into action can be very difficult. Hunger, lack of control, and other factors can get in the way and lead the individual astray. (more…)

8 Signs Your Body Needs More Protein

Thursday, September 15th, 2016

Why is protein so important?

Protein is an essential building block to the body, as it helps create strong muscles, bones and even blood. Athletes and those who exercise hard are among those who are at high-risk to be protein deficient. 

Dietary protein

Your body may be sending you signals that you aren’t getting enough protein, but you may be interpreting these signals as something else. Take a look at the following examples of symptoms that can be misinterpreted as another issue in the body.

Are Your Muscles a Pain?

Many people believe in the old adage, “no pain no gain.” However, sore muscles may

be a sign that you are protein deficient. Because muscles use Amino Acids as their building structure and Amino Acids come from protein, if you aren’t getting enough your muscles may feel sore and weak. Lack of protein can also cause flab to appear where you once had muscles, because your body may be using those muscle as protein for the body. If you are feeling sore muscles or even joints, take an inventory of your protein intake. Adding a bit of protein with a nutritional supplement like Advocare may help those sore muscles disappear.


Top 5 Myths about Fitness Exercises and Diet and the Truth Behind Them

Tuesday, September 6th, 2016

push-up girlYou might have been doing fitness exercises you think are effective in achieving your fitness goals. The truth is that they might do the opposite. It is time to straighten up the facts and reject the myths that could have impeded your goal all these years.

  1. Crunches are effective ab exercises
    You might have heard several times the advice that you must do crunches in order to bring out those abs. The truth is that they only work if done properly. If not, crunches could just lead to neck and back problems, and a potential spine injury. This exercise also doesn’t target general weight loss which is essential for ab formation.
  2. Sweating means losing weight
    You might say that you have worked really hard to achieve a great body because you are sweating. This is not necessarily the right way to gauge the effectiveness of your exercise techniques. Sweating is a bodily response to cool your body down. It can be affected by other factors like the weather or physiology. Therefore, you must not presume that you are losing weight or you are doing the right exercises if you are sweating.
  3. Staying longer at the gym helps achieve your fitness goals faster
    The number of hours you stay in the gym does not determine the effectiveness of your workout techniques. It also has something to do with what you do at the gym. If you stay there and sit for several minutes while taking selfie instead of lifting weights, then it is pretty useless. It is better for you to stay for 30 minutes to 1 hour only as long as you do intense exercises. You can also try high intensity workout training to maximize results.
  4. Eating late at night can make you fat
    This is not necessarily true. Your body can’t tell the time. It processes calories at the same rate at any point during the day. The issue is on what type of food you eat at night. You might have the tendency to eat less during the day and make it up during the night. As a result, you eat a lot of processed and unhealthy dishes. This is something that you have to avoid. These are foods that are difficult to digest. If you sleep after eating, then the food that you have eaten could get stuck in your body in the form of fats. You also have to take note that eating at night has other unhealthy consequences such as difficulty in sleeping and acid reflux.
  5. “Diet” foods are healthier
    You might fall for ads saying certain products are “diet” foods. This includes crackers, soda, dairy products and many others. Just because you have read the word diet on it does not mean it is healthy. It might be deemed as healthy due to the low calorie content. The truth is that in order for them to make it up for the bland taste, they need to add more artificial sweeteners and chemicals. You might have less calorie intake, but it could lead to other health issues. In short, it is not necessarily an effective way to lose weight. The key is to eat regular foods in moderation.

It is indeed surprising to see that the facts that we were made to believe were true, are in fact pure myths. Therefore, you need to start changing your diet and exercise plans now. In case you wonder why you still don’t achieve your fitness goals despite everything that you have done, then this could be the main reason. You are doing your exercise routines the wrong way or you are eating the wrong types of foods. You need to plan your meals better the next time around and understand the science behind every exercise routine before doing it.

The 4 Best Types of Whey Protein

Friday, July 22nd, 2016

The 4 Best Types of Whey Protein & Alternatives to Whey

Follow the wheyIt is pretty much widely accepted that to truly build a solid and lean physique, one must make sure they are receiving an adequate amount of protein in their diet. While a solid diet with meals rich in protein, fats, carbs and fiber is important many athletes and lifters choose to add a protein supplement following a workout, like one of these top 5 protein supplements here. For decades now, whey protein has been a mainstay choice of fitness professionals.

Whey is a by-product of cheese making, which is then dried and made into a powdered form. Typically being from cow’s milk, it contains 20% protein. By comparison human milk contains 40% protein. Whey is a huge source of branched chain amino acids, or BCAA’s, which stimulate protein synthesis in the body. It is for this reason that whey protein is so successful at building lean muscle mass.  

After intense training and our bodies have burned up all our fuel is when our muscles need protein the most. By supplementing with a liquid protein source, like whey protein, you are ensuring that you will feed those broken down muscles, rather than them start to feed on themselves. Being in liquid form allows for greater absorption. And whey protein specifically is synthesized over a longer period of time, allowing your muscles to be fed for hours. Whey protein can be taken in four different forms: concentrate, isolate, hydrolysate, & casein. While each has its own benefits, they are all none-the-less extremely beneficial to building the physique you desire.


The 5 Easiest Ways You Can Burn More Fat Starting Now

Saturday, July 16th, 2016

How to Burn Fat Quickly and Efficiently

Burning fat can be tough, there’s so many things you have to keep track of if you want to do it effectively. There’s calories to count, workouts to perform and even macronutrients to balance.

But there are ways to make things easier. Simple additions you can incorporate into your lifestyle to start seeing faster results.

Burn fat faster< Here at Project Swole we show you the simplest ways to burn fat faster by following these simple methods. If you’re struggling to lose those stubborn extra pounds, this is the article you need to read:

1. Drinking Green Tea

When cutting fat, people think a lot more about what they eat, rather than what they drink – and that’s a big problem. Sodas, beer, and even fruit tea can contain huge amounts of calories, and can easily go against all that hard word you’ve been putting into your diet.

So what’s the solution? Green Tea.  One of the better beverages for fat loss, Green tea is full of antioxidants, contains next to no calories, and it accelerates fat loss.


Experience the Flow of New Energy in your Body

Tuesday, April 19th, 2016


Healthy NutsAre you feeling stressed mentally after day’s work at your work place? Do you require any health product for boosting up the energy level in your body? There are numerous companies in the market which has come up with capsules and syrups that can assist you in maintaining the balance of vitamins & minerals in your body. Le-Vel Brand has been created with the aim of providing healthy lifestyle by premium edge products for both men and women. This vision has come up with THRIVE which offers nutritional and rich multi-vitamin supplements, for shaping a long & hearty lifestyle.

About the Brand:

Le-Vel Brand has been rigorously working upon creating healthy products such as weight loss & gain capsules, shakes etc. where it has marked its name in the market. There are a lot of users of this brand and yes, the numbers of consumers has been seemed to be on an increasing pane positively.

Making it work right for every age man and woman, the company currently offers the following products:

  • Thrive M
  • Thrive W
  • Thrive Lifestyle Mix
  • Thrive Lifestyle DFT

This brand has been consecutively categorized via its quality and true passion for the better living of men as well as women by offering various products.

Quit Smoking Cigarettes! 64% of Deaths in Smokers are Attributable to Smoking

Monday, February 29th, 2016

Healthy CoupleI have never smoked cigarettes. My dad smokes, many of my extended family members smoke or used to smoke, several of my friends in high school and college smoked, but I don’t. Given all the teenagers that pick up cigarettes to ‘fit in’ or ‘be cool’, I am just glad that I didn’t succumb to the peer pressure at a time in my life when I was probably one of the most unpopular kids in school.

Recently I read this study about smoking, which is really not all that different from most of the other studies. Essentially it can be summed up like this:

“If you smoke, you have a much greater chance of dying from smoking related diseases. If you quit today, you will be 50 percent better off in 5-10 years, and 100 percent better off in 20 years.”

That’s reason enough for me to tell you to quit smoking today.

Why You Need To Add Citrulline Malate To Your Pre Workout Regimen

Thursday, February 4th, 2016

Among the top pre workout supplements, Citrulline Malate is a supplement that provides amazing benefits in the world of athletes and bodybuilders. This supplement originates from the vital amino acid citrulline, which is produced when amino acid ornithine and carbamoyl phosphate is combined. This process occurs when the body disposes of nitrogen waste. On the other hand, malate (or malic acid) is a salt compound found in some fruits. This combination makes up citrulline malate.

Using Citrulline Malate Pre WorkoutCitrulline Girl

When citrulline malate is taken 20-40 minutes before a workout or weight training session, it improves overall performance and increased stamina. A citrulline malate study done by the Journal of Strength and Conditional Research shows a significant increase in strength a quarter of the way through a workout by 18%. Toward the end of the workout, participants’ strength increased by 53%. This enhances overall performance and allows for swift recovery in between workouts and many other benefits.

Benefits of Using Citrulline Malate During Workouts

Additional benefits of Citrulline Malate include reduced fatigue and improved aerobic performance. European studies show an increased reduction in physical and mental fatigue. This supplement allows for more intense training as it provides energy (increases ATP production by up to 30%) and a metabolism boost for heavy work-out sessions and fast recovery. Citrulline malate relaxes the blood vessels which leads to fuller looking muscles. It’s been clinically shown to help support lean muscle mass gains. It also includes the ability to decrease overall body fat. Some additional benefits include improved memory, increased mental alertness and overall clarity. It has the tendency to leave users feeling strong, well-relaxed and have an overall sense of well-being.

The Effects of Medicine on Your Fitness

Sunday, January 31st, 2016

A major topic in sports medicine is understanding how drugs can effect athletic performance and how to avoid unwanted complications. Many drugs have side effects that might be exaggerated by strenuous exercise.

Strenuous Exercise

Prescription drugs are controlled because of their side effects. The topic can be divided into drugs that affect the body versus drugs that affect the mind.

Pain Killers

Mood altering drugs and pain killers, like NSAIDS, can affect performance. A person who is advised to avoid driving or operating machinery should also be careful around exercise equipment and free weights. These count as heavy machinery, so any drugs that affect coordination should make a person rethink some of the exercises that they do.

A power step machine is safer than running on a treadmill, and weight lifting machines are safer than free weights.

Blood Pressure

Drugs that affect blood pressure might disqualify a person from intense cardio. Some people need medicine that raises their blood pressure, but cardio further increases blood pressure. Someone suffering from high blood pressure as a disease is also at risk. It is better to ask a doctor for a routine and stick to walking until then.

How Much Water Should You Drink?

Wednesday, October 14th, 2015

Dr. John BerardiSince the late 1990’s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.

His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.

Today’s Topic – How Much Water You Should Drink

Drink WaterWater is important for maintaining proper health.

I have always advocated drinking at least a gallon of water a day, but then some media outlets over-hype the fact that drinking too much water can make you sick, and people being to dismiss the importance of drinking water.

I think it all had to do with some radio contest to see who could drink the most water in the shortest amount of time. The fact is that you would have to drink many gallons of water in a short time frame to make yourself sick.

Water IS mandatory for proper bodily function.