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Three Points to Weight Loss

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March 28, 2018

There has been a lot of activity on the internet with people prescribing hydrogen peroxide as a cure for all. The one minute cure is what they are calling it. They are proclaiming the use of 3% hydrogen peroxide as a safe method for a host of ailments which range from the cure of cancer to candida and even for a good colon cleanse.

I am nor going to go into the benefits of Hydrogen peroxide therapy in respect to healing certain diseases on this blog, but I am defenitely going to dispel the myths about it’s uses as a colon cleansing treatment and to expose it as a scam. I intend to save you a lot of windy feelings and nausea that you will feel if you use hydrogen peroxide internally.

The claims are that hydrogen peroxide is natures element to treat a blocked colon through the discharge of the extra oxygen molecule that differentiates hydrogen peroxide form water. Hydrogen peroxide is 2 molecules of hydrogen with 2 molecules of oxygen. Water is 2 molecules of hydrogen combined with one molecule of oxygen.

The theory is that when hydrogen peroxide mixes with the acids in the stomach, the reaction will be that the hydrogen peroxide turns to water with a one free oxygen atom. The free oxygen atom enters the intestines and liquifies the colon plaque and is also reabsorbed through the intestines into the blood stream creating additional oxygen availability which then attacks sickness and disease. This is a short version of the full claim.

Scam number 1

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The recommended dosage of hydrogen peroxide equates to 400ml of oxygen per day. As only half of the oxygen becomes available to the body due to the other half remaining as water,  this means that about 200ml of extra oxygen beomes available. The average adult person has a breathing capacity of around 500cc per breath. This means in short that the extra oxygen that is supposed to be absorbed by the body is less than a few deep breaths of fresh air.

Scam Number 2

Hydrogen peroxide is naturally found in fruit and some vegetables. When drinking the hydrogen peroxide therapy, the recommendation is that you do not eat for 1 hour before or wait for three hours after before eating. This is because the hydrogen peroxide will react with the food in your stomach  and will cause nausea and possible vomiting. Even if you do observe these rituals the hydrogen peroxide is vile and will bring on nausea and possible vomitting to many people. The mixture fills you with gas and makes you bloated, and does not produce much colon cleansing at all. It just makes you feel terrible.

If Hydrogen peroxide is Nature’s cure, then why not just use it in nature’s form and as nature intended it and eat more fruit and vegetables. The hydrogen peroxide contained in the fruit and vegetables will not make you nausea’s and will not make you sick and will cleanse your colon.

Beware of the hydrogen peroxide scam for using it as a colon cleanse or using it internally at all. It is not safe for internal use. While it does have some good medical benefits, keep it solely for external use.

Ways On How You Could Achieve Bigger Muscles

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September 1, 2017

A column in front of Liver building Liverpool, looks to be flexing its muscles

Are you trying to build muscle? There are a lot of things that will help you achieve bigger muscles, and limit wastefulness in your workout efforts. If you are trying to achieve muscles that are bigger and stronger, then the below article will provide you with assistance in this goal. Do not waste anymore of your workout time, and utilize these helpful pieces of advice.

Building muscle is something that can happen and be beneficial without becoming ripped. Different muscle building routines will sculpt your body in different ways. Depending on how large you want your muscles, you may want to consider adding a supplement to your diet.

Utilize creatine as you work to gain muscle. Creatine can increase strength and muscle size by pounds in the first few weeks alone by helping you pump out additional reps of higher weight. Between three and five grams, consumed before and after your workout, produces the best results.

In order to build muscle, you need to watch your calorie intake. There are good calories and bad calories, and you need to know the difference. A bad diet makes you fat not muscular.

Stretching after a workout will help to repair muscles and decrease any muscle soreness. If you are under 40 years old, maintain the stretch for at least 30 seconds. People over that age need to hang on longer; holding each stretch for a full minute is recommended. Post-workout stretching improves the effectiveness of muscle-building exercises and reduces the risk of injury.

Eating lean meats will assist you in muscle building. Try consuming approximately one gram of meat that is full of protein for each pound you weigh. You will be able to store more protein if you eat the right amount of meat which will help your muscles to be able to grow as large as you would like them to get.

Learn from an expert who has already achieved your concept of the ideal body. Getting educated from professional bodybuilders can help you get a leg-up on your competitors and create a solid platform for success. With professional advice under your belt, you can lift weights with a little added confidence and motivation.

Carbohydrates are needed to see success in muscle building.

Carbohydrates helps give your body the energy it needs to properly do your exercises. When performing intense workouts, it is important to eat between 2-3 grams of carbohydrates for every pound of weight you carry, each and every day.

Never rely on steroids to build muscle mass. Steroids interfere with the your bodys production of hormones. Steroids can lead to liver damage, lower good cholesterol levels and it has been show to cause some men to grow breasts. Steroids also affect the users moods in a negative way and can cause breakouts of acne. So there really isnt much that is good about them after all, right?

Do squats intelligently. Lower that bar onto the point that is near your traps center. This puts more demand on your hips, hamstrings, and glutes, which gives you the ability to squat an additional amount of weight that you couldnt otherwise.

Try doing the farmers walk. This exercise is simple. Just hold somewhat-heavy dumbbells, one on each side, and walk until you are exhausted. Maintain a long stride and tighten your abdominal muscles while you do this. Once you have reached a point where you can not walk anymore, take a small ninety second break, then start your walking again. Repeat this several times a day.

Now you can see that there are many ways that you can build more muscle. Use these tips to help build your muscles. Stop letting your efforts go to waste with results that are less than satisfactory for you; try the tips in this article for great end results!

How Does Phen24 Burn The Fat

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August 29, 2017

Phen24 will not only reduce your daily calorie intake, it will help turn your body into a 24-hour fat-burning machine!

If you are looking into or considering the use of natural fat burners it is more than likely by now that you have heard of one of the top dietary supplements in the game, Phen24.

This dietary supplement is responsible for thousands upon thousands of great weight loss journeys, Phen24 reviews and it could be for you as well. Before we get into how Phen24 operates it is important for us to reassure you that this dietary aid is completely safe to use.

If it helps you put your mind at rest you should know that this fat burner is created and manufactured in FDA registered laboratories under the critical supervision of expertly trained professionals. Not only this, but Phen24 is created using nothing but 100% all natural ingredients, so you have absolutely nothing to worry about.

Because of what this dietary aid is created from it is not even necessary to be in possession of a prescription. These supplements can be obtained by absolutely anyone over the age of 16 to help in their weight loss attempt. It is however better to be safe than sorry will come as no surprise that in being one of the best natural fat burners in the niche, many cheap illiterate copies have been made in hostile environments. These products could contain harmful and artificial ingredients and will do nothing to help you in your bid to lose weight.

In order to avoid scams like these and save you a whole wad of money, it is recommended that you only purchase from trusted brands through their company website, such as the Phen24 official website.

Now that you know you have nothing to worry about. You should be made aware of how dietary aid products like Phen24 actually work and how they can burn and shed pounds of fat from your body so easily.

The Phen24 supplement works both as a catalyst and an inhibitor. Primarily its job is to increase the body’s rate of metabolism by acting as a catalyst in the digestive system. Your body is then able to process and cope with a much larger intake of food and calories. Your internal systems will be able to convert, use and burn this off as energy quickly. This is a major focal point for many dietary aids and one which Phen24 dominates so well.

By eliminating your low metabolic rate you are preventing a build-up of excess calories and energy within the digestive system. When left unprocessed this access will be converted into lipids and stored in fatty deposits or around the organism.
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The inhibitory side of the pill is also a large factor in your race to a better body, Phen24 works incredibly well as an appetite suppressant. If you have ever seriously tried to lose weight before you will know that your appetite can be a real pain in the backside.

Through the inhibition of electrical impulses transferred to the brain, the conscious mind is able to easily reject the stomachs cries for food. Hunger no longer becomes an issue and you can go for a much longer sustained period of time without feeling the need to snack and ruin all of your hard earned progress.

Because of these two processes, Phen24 is widely recognised around the world and amongst the fitness niche as one of the best fat burners on the market. This is why it is so easy for Phen24 to help you burn fat.

There is a large problem though, and many people make the misconception that this is some form of magic pill or miracle drug. This is certainly not the case of the few negative reviews and comments made about Phen24, the majority blame the drug for not helping them to lose weight, expecting to just pop back a few pills and watch in amazement as the fat slides off the body and melts through the floorboards.

Unfortunately, without plastic surgery this kind of result is not possible or plausible. Phen24 is a fat burning dietary supplement that has been expertly designed to help you lose weight, before you consider purchasing such an aid it is vital that you realise the whole point of these pills is to be used in proportion with a healthy diet and strict regular exercise regime. In performing one of these without the other, or by simply expecting the pill to do all the work you are sure to be disappointed.

Losing weight is not an easy process; it takes time, hard work, determination and a fuel burning desire to change your life and body for the better. With these pills, just like many people before you will be able to greatly speed up your results and be proud of the hard work you put into achieve such a feat.

Phen24 is not purely designed for people with weight problems however, this is another common misconception. These dietary supplements can be and are being used by many people who are not obese or have any weight issues whatsoever. Some of the interesting customers to this market include housewives, teenagers, OAPs and bodybuilders. The simple fact is you do not have to have a weight issue to use these pills because they are so safe to use. Anyone who is even the slightest bit unhappy with their appearance or simply wants to shed a few ounces of fat from their waist can do so with the help of these tablets.

Phen24 burns fat so easily because of the way it works and targets specific processes of the body. It is one of the most popular and favoured dietary aids on the market and has had many success stories attached to it.

Once again we do recommend that when you are considering the purchase of Phen24, or any similar natural fat burner, that you purchase through the companys official website in order to avoid receiving phony products or even worse, no products at all. Always compare the different items on the market to see which one is best for you and will help you to burn the most fat.

PhenQ FAQ – PhenQ In Depth Authentic Reviews

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August 23, 2017

Frequently Asked Questions about PhenQ

Q.1 How can I know about shipment status of my PhenQ?

Solution: It is easy to know your orders status. You can find all the relevant details on the official website. Generally, orders are dispatched on the particular time of every business day. If you have placed your order then you can refer what exactly is the channel of delivering. You can also get details of your order dispatch at the support section of website of PhenQ. You just need to log in to view your order details.

Q.2 After what time I can receive my PhenQ?

Solution: It usually takes less time to deliver your product and let it reach you. For international orders, it depends on your location and policies. Even the clearance timeframe of the Customs department of your country matters here.

Q.3 I want to know about different guarantees provided to me about this product?

Solution: The details are mentioned in the section of product guarantee of the product website. Also, you need not worry about the price as it would be really very cheap here. In addition to this, the official website even has a compliant system. This way you need not worry about the guarantee aspect.

Q.4 Do I have to pay sales tax on an online purchase of this product?

Solution: In ideal situations, we help you in avoiding to pay any kind of additional payment. It is also beneficial for us in keeping our price low. A lot more info below : phenq side effects. In this way, we can offer the fantastic weight loss benefits of PhenQ to more number of people.

Q.5 Where to buy PhenQ?

Solution: The product PhenQ is available with ease on the official website. The product here has a guaranteed result. Apart from this, you can also be rest assured that the product shall surely not be fake.

Use Yoga for Weight Loss and to Strengthen Your Mind and Develop Willpower

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August 20, 2017

Celebrities such as Elle Macpherson and Madonna as well as everyday people have long used yoga for weight loss and general well-being. Yoga is not just for hippies nor is it an Indian religion. Hatha yoga, the branch of yoga best known in the west, is a form of physical training which can develop physical and mental control as well as relaxation. Yoga can help improve your hormonal system so that all important glands including the thyroid, parathyroid, pituitary and adrenals work efficiently. This is one way in which yoga can help with weight loss.

In addition, yoga can help you develop will-power to turn away from calorie laden food which you know is bad for you. When you feel stressed, yoga gives you the tools to relax rather than turn to eating for comfort. It can give you the strength of mind to stick with an exercise program when youd rather watch TV. Or to keep exercising even if you feel a bit uncomfortable. For all these reasons try yoga for weight loss.

Yoga also tones up the muscles, increases flexibility and improves circulation.

The poses (called asanas) are precise. It is important to make all movements slowly and gracefully. Its also important to breathe slowly and deeply while doing yoga. It is common to find that a few weeks or months of careful practice of yoga and breathing correctly leads to a feeling of inner peace a calm and more stable emotions. The ability to help manage emotions is another reason to use yoga for weight loss.

If you havent studied yoga before, it is best to attend a class if possible. Try to find a class with a qualified teacher who does not just demonstrate the poses but who observes the students carefully and gives individual help to students who need it. You also need a teacher who enjoys teaching beginners and who checks that beginners do not strain too hard to copy the pose of the instructor as this can cause injury. While it is important to perform the asanas as well as we can, the good teacher knows that the most important work done in yoga is not visible, it is internal. The deep relaxation gained from yoga may be one reason why research in Alternative Therapies found that weight loss is greater among people who practice yoga frequently lose more weight than people who dont. (Keeping stress levels down is a very important way yoga can help with weight loss.)

Yoga for weight loss can be very effective but unless the form you choose is a very active one such as ashtanga yoga, ki yoga , bikgram yoga or Iyengar yoga it will not burn many calories. Speed up your weight loss by also doing some aerobic or cardio exercise as well as doing yoga. If you are not losing weight, try four aerobic or cardio sessions each week and one of yoga.

One important tip is not to reward yourself with food after your workout or you will undo all your good work. Here is a yoga exercise for you to try.


According to yoga beliefs, most people do not breathe correctly. Overweight and obese people in particular, tend to have shallow breaths, using only the top part of the lungs. Sit upright and cross-legged, against a wall if this is more comfortable for you. Put a cushion under each knee if this makes you more comfortable. Alternatively, sit in a chair with your feet on the ground. It is important that in this breathing exercise you are not distracted by bodily discomfort.

Breathe in slowly, filling first the lower lungs, then the middle and finally the upper lungs. Let your stomach expand so that the air can move into the lungs. Put your tongue on the roof of your mouth and hold your breath for a few moments.

Then slowly breathe out, emptying the lungs. As you breath out, pull your stomach in.

Repeat this cycle five times.

Six Healthy Weight Loss Tips

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August 20, 2017

Healthy body and nutritious eating plan requires hard work. However, in order to be slimmer and healthier you can experiment with few expert validated solutions. Change your eating habits with the following six healthy weight loss tips. Get closer to your goal of reducing pounds, absolutely with your own project.

1. Miso Soup Trick

You already know that soup you can help control your hunger and food desire. Do you want to find out which ones is the best type of soup? The ever so popular Miso originating in Japan is the best dish that allows you to get rid of extra pounds with ease. It is rich in mineral and antioxidant Algae and keeps your metabolism at the highest speed.

2. Replace Frying Pan with Grill to Cook Meat

Save hundreds of calories by replacing the pan with the grill to cook your favorite meats. Rethink your best recipes and cooking habits to accelerate the weight loss process. Plan your meals ahead of time to save yourself the guilt of fat and extra calories. Add veggies with your grilled meat to boost your metabolism with vitamins and minerals.

3. Replace Meat with Mushrooms

It is not necessary to completely eliminate meat from eating plan, but it is recommended to reduce the consumption of red meat. If you like pork, poultry or beef, try the following trick to tame your hunger for filling meals. Trick of the mind with mushrooms that are rich in nutrients. Combine mushrooms with noodles, vegetables and other ingredients to prepare the complex.

4. Use Egg Whites Only

In the past, we used whole eggs to bread our favorite meat loaf types. To save hundreds of calories, you have to do is you limit the use of egg whites. It is one of the traditional kitchen tips used by Dietitians to provide its customers with low calories and delicious meals.

5. Sweet Treats for Breakfast

According to the latest survey carried out by the diet experts, you can save a healthy breakfast cookie with a sweet treat or a delicious slice of cake from a series of serious cravings for the rest of the day. Therefore, experiment with these weight loss strategies just to see if it works for you or not. Stay updated with the latest weight loss studies to know the options of getting slim.

6. Increase Your Fruit Intake

Keep the fruit basket on the table and pile on the different types of fruit. According to experts, it is easier to eat various fruits at the same time than one fruit. Oranges, pears, apples and berries certainly feature an upper range of fat burning quality.

Lose a Stone in 2 Months

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August 20, 2017

If you want to lose a stone in 2 months, then you will have to maintain a consistent daily calorie deficit.

This means that day after day you will need to consume less calories than your body requires, so that your body eats in to your fat reserves to make up the difference.

Little by little, each and every day, your fat levels will reduce. All you have to do is maintain a calorie deficit until you reach your ideal weight.

But how do you make sure that you are in deficit?

Using the 3 methods of calorie deficit to help you lose a stone in 2 months

The most obvious way to deficit is to reduce your calorie intake to lose weight. You will literally consume less food.

It is actually quite easy. Cut out, or severely reduce, the junk food. Reduce your starchy foods, like potatoes, pizzas, breads, pastas, etc. And cut out the fizzy drinks entirely! Drinking calories like these will make achieving a calorie deficit impossible. (Zero calorie drinks are the only exception.)

Another way to deficit is to increase your NEAT, or non-exercise activity thermogenesis. What on earth is that, you ask?

It is basically a scientific geeky way of saying that if you simply get up a move around you will burn off a load of extra calories, without specifically exercising.

Think of this. How many hours each week or month do you spend on the phone? I expect for many it could mount in to the dozens. No imagine how many extra calories you could burn during these phone calls if you were standing up and moving around the room, instead of sitting on you butt?

But there are many ways to increase your NEAT. Take the stairs instead of the elevator. Jump off the bus a stop earlier. Wash the car by hand, instead of taking it through the car wash. There are loads of ways.

And the final method to increase your calorie deficit, the method that will really propel your weight loss, is to include good old fashioned exercise. A good brisk hour’s walk can burn up to 400 calories, but more strenuous exercise will really clock up your deficit. And the greater your calorie deficit, the quicker the weight loss.

See how to burn 1000 calories every training session to really maximise your deficit.

If you follow these simple methods to increase your deficit then you will lose a stone in 2 months easily.

Common Weight Loss Mistakes

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August 20, 2017

It is nearly impossible to quantify which are the worst mistakes that people make while attempting to lose weight, but there are a lot and they can lead to a significant lack of progress and even weight gain in some cases. So here are some weight loss mistakes to avoid at all costs.

Having a strict diet sounds great in theory but in practice it never works out. Your body craves more food some days and craves treats on other days, so leave yourself a little wiggle room. In school a pass or fail was 50% when it comes to your diet if you are on top of it 90% of the time or more then you will pass!

Many people think that starting a diet with a cleanse will really bump up that weight loss number but in fact all you are losing is water weight, glycogen in your muscles and if you are in a harsh calorie deficit then lean body mass as well. Some cleanses can even be unhealthy for you, especially when you are eating next to nothing for up to a week and your calorie intake is below your BMR. Not to mention the water weight and glycogen will come right back once you get back to eating.

Crash dieting just sounds like a recipe for disaster. Crash diets deprive your body of nutrients and calories needed for everyday functions, most times you do not lose fat but lean body mass. Also they are so quick before your body has time to readjust to the new weight you will return to your previous weight.

Oftentimes people will skip meals when dieting thinking that this will just help them eat less calories. However by skipping that meal you slow down your metabolism and force your body to start storing fat which is the exact opposite of what you want to do when dieting.

Everyone needs at least one cheat meal per week, they help to curb cravings which will lead to gorging. However a cheat meal is meant to be just that a meal and calories should still be counted. Why put yourself in a calorie deficit of 500 calories/day only to binge on a 3000 calorie pizza in one sitting?

Say no to pasta and bread. They may taste great and taste even better when you’re cutting out sugar from your diet, but they can spike blood sugar levels worse than a chocolate bar and are carbohydrate dense, which means eating a little bread will have the calories sneak up on you very fast.

Fruit juice sounds like it would be healthy, but in actuality is just as bad as bread and pasta. Although there may be some fruit in that juice most of it is sugar, syrups and artificial sweeteners and a little glass contains a lot of calories. If you are looking for juice to drink try buying unsweetened or squeeze it yourself.

Alcohol is nothing but empty calories, a single beer is 150 calories, a single shot is 90 calories. A night out might be fun, but 12 shots later and you’ve already consumed 1080 calories and you are probably hungry for some of that greasy bar food that is even worse for you.

Sleep! People do not sleep enough as is, sleeping rejuvenates your mind and body, when dieting your body has to make the most of the nutrients and many people also suffer from lack of energy when dieting so be sure to sleep 7 – 8 hours per night and give your body a real rest.

Most people would agree that carbohydrates taste far better than protein and for that reason most people don’t get enough protein in their diets. High protein diets help fire up the metabolism and can help greatly when dieting.

Don’t treat yourself too big, just because it is a cheat meal you don’t need to get the extra large ice cream cone with everything on it, try a small ice cream cone with fruit instead. A little change like that can be a difference of 800 calories or more.

Just because something is healthy doesn’t mean you can eat as much of it as you want. Fruit is a perfect in small portions but contains a lot of sugar when consuming large quantities.

Crunches, should be forgotten and left in a fitness history book, but everyone that is starting or trying to lose weight goes for those first to try and get that flat chiseled midsection that they desire. Crunches are one of the worst exercises to burn calories and you need to do 20 crunches just to burn 1 calorie! That’s 70,000 crunches to lose 1 pound. Skip crunches.

Don’t be impatient, results take time you didn’t gain all of that weight overnight and you can’t expect it to disappear that quickly either. Before feeling defeated you need to wait a minimum of 4 weeks and even then that may only be a change on the scale visual changes can take up to 8 weeks to be noticeable.

Make fitness fun, do what you enjoy doing, don’t pick an exercise just because it burns the most calories this will make you hate exercising.

Everyone justifies their bad food choices, just don’t let those justifications become too big and too often. Soon enough you will be back into old eating and exercise habits.

Being on a diet doesn’t mean that you can’t go out, in this day and age the internet is invaluable especially for the dieter, if you know a big occasion is coming up and you want to go and enjoy yourself, look up the menu beforehand and see what is the best meal for you, then your social life won’t suffer and neither will your diet either!

Fat Burning Furnace Review

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August 20, 2017

Most weight loss programs were developed by fitness or nutrition experts who want to share information to dieters who want to shed off those extra pounds the safe way.

Fat Burning Furnace is different as the writer does not have any professional expertise on fitness and weight loss.

The creator Rob Poulos used to be an overweight guy who struggled with weight loss himself until he found the ultimate weight loss plan.

With this program, he wants to share his own secret with anyone who is going through the same situation he had before he dropped his pounds.

There are two components in this program: workout and diet.

Workout is the main focus but what is presented in this program is quite revolutionary.

Instead of individual exercises, Rob offers compound exercises for maximum results.

You only need to perform a single set of these exercises – a practice that is supported with scientific claims indicating that such routines contribute to higher fat loss rates as compared to undergoing numerous sets.

In the diet section, he provides specific dietary guidelines and plans that would assist your fat loss efforts. He has also listed food types that must be avoided if one wishes to lose more weight.


1. The combination of workout and nutrition information makes this program suitable for long-term maintenance.

2. The program is quiet simple and anyone wishing to follow this program does not need to have fitness expertise to get started.

3. Some of the users who have tried out the program claim to have lost as much as 5 pounds in the first week and up to 15 pounds during the second week.

You can have the same results provided that you strictly follow the program.

4. For as much as $39.97, you will be provided with digital materials that contain all the information you need.

This is also very convenient since it means you can have immediate access to information instead of waiting for materials to be shipped in.


1. In his nutrition guide, Rob fails to point out the benefits of certain kind of fats and milk that actually speeds up the process of fat loss.

2. Since Rob Poulos is not an expert in this field, he could easily miss out on other health and fitness aspects that could potentially be harmful to the user.

3. Because this diet program was developed out of this own personal quest against overweight issues, there is no assurance that it can also work with anyone due to individual health and physical differences.


While there is a downside to having a non-expert formulate this diet program, it is actually a good choice for people on a weight loss campaign since the program has already proven it can deliver real results instead of being based on theories alone.

Moreover, it does not require any drastic lifestyle or dietary changes, nor does it prescribe the use of pills or supplements.

The program is worth giving a try and by following the guidelines closely could potentially be an effective weight loss solution.

Fitness and Nutrition for Beginners

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August 20, 2017

Everyone starts their health journey someplace, and as embarrassing as this is, I started mine walking up and down the stairs in my house until if felt like my legs were going to fall off. It wasn’t graceful and pretty but it got me started. Fortunately for most people they have a lot more resources at their disposal, but where should you start?

Go see a medical health professional. Whether it is your family doctor you have known your whole life or doctor at the local walk-in clinic. Go and see a doctor get their opinion on what you should be doing to get healthier. I am not a medical health professional and I never will be, so I can’t tell you what you need specifically but they can!

Get some measurements taken. If possible when you are at the doctor get your bloodwork done. This is the single best health indicator that we have. Measure your height and weight and if you have the resources get an accurate body fat measurement. Then pull out that measuring tape and measure your chest, waist, hip, shoulders, thighs, calves, forearms and biceps, this will just help you know where you are gaining and losing. Also measure your ankle and wrist these measurements won’t change much but may come in useful.

Start a fitness/nutrition log and keep it simple to start you don’t need an entire journal of the day just an overview. When you wake up and when you go to bed, what you ate and when, what exercise you did and for how long, how you are feeling throughout the day, and anything else that your doctor or even you deem important.

Make breakfast your starting point for Nutrition. Breakfast is undoubtedly the most important meal of the day. Drop the bagels, the toasted breakfast pastries and fruit juices. Instead have some whole wheat grains, oatmeal, eggs, fresh fruit and tea. Also don’t be afraid to eat in the morning, your body hasn’t been fed since the night before, your body needs food! A big, healthy breakfast will keep your fuller throughout the day, and give you much more energy to get your day started.

Every little bit counts when it comes to fitness. Start by making small changes, take the stairs at work, park as far away from the mall as possible, use those legs that you were given. It doesn’t seem like much but walking instead of sitting for as little as half an hour per day can burn up to 100 extra calories, that doesn’t seem like much but by doing that every day for a year that is 36500 extra calories burned which would mean a full 10 pounds of extra weight lost.

Try things out and learn. Don’t just go into the gym and use the first piece of equipment you see just because the guy with the body of a Greek god was using it. Ask the personal trainers at the facility how to use new equipment properly, start off with a small amount of weight and work your way up. Try every sport possible, just because you like to watch football doesn’t mean you will enjoy playing it and be good at it, for all you know you could have a natural talent for badminton. The key to fitness is finding something that you enjoy because it will keep you active and it won’t feel like a chore and always be learning and trying new things.

What about what you shouldn’t do.

Do not buy some random food to eat at every meal just because it’s healthy. Quinoa is a perfect example, it’s tough to pronounce, has plenty of health benefits, but have you ever tried to eat it? Not my cup of tea and I honestly don’t know a lot of people that actually like to eat it. If you get the chance sample everything first or buy the smallest possible amount and try it out.

Do not buy an unlimited yearly pass to the brand new yoga center just because you save $5 per month over the entire year. Try it out first and pay per class to begin. Maybe you like it but only once a month for a little variety, or you might love it, just remember the chance to upgrade is always there, but if you don’t use it then the money is essentially wasted.

Do not spend an arm and a leg at the local supplement store. I have seen it far too many times where a person walks into buy some protein powder and walks out with half of the store and you’ve spent so much that the sales rep can send his kids to an Ivy League College. Research, learn and try out everything! Do you really need that pre-workout drink or can you just eat a carbohydrate heavy meal an hour before hitting the gym. When starting to work out you don’t need anything at a supplement store, but once you know the products and the needs of your body better then you can go back and buy a couple products.