When it comes to working out, you may find that you are stuck in a routine that is boring. Because of the boredom, you may not see the results you want. Don’t worry! There are ways to spice up your workout to get better results and to have some fun. Here are a few weight training tips for a better workout routine.

1 – Take the Right Amount of Break Time

You don’t want to take too long of a break or too less of a break. So, watch the clock and choose the right amount of break time. Although it depends on what your workout goals are, the right amount of break time is between one and five minutes.

2 – Don’t Use Machines All the Time

Although using workout machines can help your workout, skipping them and lifting weights instead can make for a better workout for you. The reason for this is because, without the help from machines, lifting weights instead can work your muscles better. Doing this can help you reach your goals better too.

3 – Use a Combination of Strength Training and Cardio

Although many people think of strength training and cardio as two different ways to train, they don’t have to be and can be combined. Not only can this help make your workout more effective but it can also make your workout routine more fun. You can jump rope or run for about 20 minutes to add cardio into your workout.

4 – Train One Side at a Time

Try training one side at a time to build your muscles better. You can do exercises such as single arm push-ups or pistol squats. By doing these exercises, you will work your muscles independently instead of all at the same time, which can make for a better workout routine, ‘

5 – Go From One Workout to the Next Without Breaking

Quickly going from one workout routine to the next without breaking is a great way to do a time-efficient workout for cardio. However, when doing this, make sure to do different exercises to work different muscles each time. By doing so, you will avoid getting burnt-out.

6 – Aim to Fail

Although you probably think that you don’t want to fail, research suggests that aiming to fail can help you more than it can hurt you. The reason for this is because it can make your muscles bigger since failing means your muscles are too tired to do another workout while keeping the proper form.

7 – Keep Track of Your Workouts

Use a workout diary or download a free app to help you keep track of your workouts. By doing this, it will make you want to do better each time you do your exercise.

8 – Find Someone to Workout With

Not only can having a friend or family member help keep each of you accountable when working out but it is more fun to have someone work out with you. Having more fun is what it is all about because this will help you want to workout more.

9 – Shout Out to the World

Tell everyone on social media about your workouts. Doing this isn’t bragging, it is helping you to keep accountable and motivating yourself more while also motivating others to do the same thing as you. Win-win for everyone!

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When it comes to improving your cardio endurance, you need exercise that will increase your heart rate and keep it elevated for a sustained amount of time. These types of tasks include running, cycling, fast-paced walking, swimming, and more. Any activity that can increase your heart rate and keep it elevated for a certain amount of time is a good exercise for cardio endurance.

1 – Walking

Walking, preferably fast-paced walking, is a great way to improve your cardio endurance and increase your heart rate. The reason walking is a great way to improve your cardio endurance is because everyone can do it anytime, anywhere. To improve your cardio endurance with fast-paced walking, you should have a heart rate that is at least 60 percent of your maximum heart rate. To determine your maximum heart rate, subtract the age you are from the number 220. To achieve your goal heart rate, you may have to walk between three and a half miles per hour to four and a half miles per hour.

2 – Jogging

Many people enjoy jogging because it is a more active type of exercise and can improve your cardio endurance. The goal with jogging when using it to improve your cardio endurance is to either jog more than usual every week or increase the speed you run by no more than 10 percent.

3 – Swimming Laps

You can use swimming to work a lot more muscles than walking or jogging does. What is also great about swimming is that it burns a lot of calories. The best way to use swimming to improve your cardio endurance is to swim at intervals of 50 to 100 to 200 with a short rest period after each interval. As you grow your endurance, you can either reduce your rest periods or increase the length of intervals.

4 – Riding a Bike

If you decide to ride a bike to improve your cardio endurance, you will need to ride faster than 10 miles per hour. Riding at 10 miles per hour, you might as well be walking. When increasing the speed, your heart rate will climb. By doing this, you will also help supply more oxygen to your muscles and more energy.

5 – Using Exercise Machines

Specific exercise machines including an exercise bike or what some call a stationary bike, an elliptical machine, a treadmill, and rowing machines can all help you improve your cardio endurance. What is also great about these machines is that they allow for you to adjust them the way you want them and they provide feedback about your heart rate and the calories you are burning.

6 – Add Variety to Your Workout Routine

You can also add a bit of variety to your weekly workout routine to help you improve your cardio endurance. For example, you can walk one day, run the next day, bike the day after that, and use one of your exercise machines or go to the gym to workout the day after that. By doing this, you will not only help you improve your health, but it will also help keep you from getting bored with your workout routine.

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What is the Best Calisthenics Workout Routine?

Calisthenics training is a type of training you can do with no added weights or if you don’t have access to a gym with weights or machines. You can do different exercises when doing calisthenics and this type of workout routine can be done as a stand-alone workout or with your regular fitness routine. It can be tailored to fit a beginner, intermediate, or even an advanced trainee. Keep reading to learn some of the best exercises in a calisthenics exercise routine.

Upper Body Exercises

Pushups

When concentrating on upper body exercises, the best ones to do are pushups and pull-ups. Pushups are a good exercise to build muscle in your shoulders, chest, and triceps. They also work on enhancing your core stability as well as your muscular endurance.

Pull-Ups

When doing pull-ups, you are working on your grip, biceps, and your back muscles. Doing pull-ups are a great way to test your upper body strength.

Mix it Up a Little

When doing these two exercises, you don’t have to stick with the regular version of either one. For pushups, try mixing it up a little by doing different versions of it like clap pushups and T pushups. You can also use a stability ball or a medicine ball and you can also try doing them with one arm instead of two. Mixing it up can be a lot of fun!

When mixing up the pull-ups routine, try doing them on a tree branch or a couple of gymnastic rings. You can also try changing up the width of your grip to mix things up a little bit.

Lower Body Exercises

Squats

The squat is one of the most popular lower body exercises out of all of the rest of them. You can also mix it up with squats by doing them a little different each time you do them. You can also change your feet arrangement and the speed with which you are doing them. Not only this but you can even try what they call Tabata Squats. These kinds of squats are the fast type where you test yourself to see how many you can do within 20 seconds. There are also one-legged squats that you do with just one leg. One-legged squats are also known as pistols. These exercises are good for strengthening your lower body.

Lunges

Lunges are another great lower body exercise you can do when doing calisthenics. They are a little complicated but can also be fun at the same time. They sure can be a challenge. You can do lunges by taking a big step forward, and lower your body until your leg is parallel to the floor. Although this exercise concentrates mainly on your quads, it is also a good exercise for many other muscles as well.

If you don’t have access to a gym, weights, or machines, why not take a shot at some calisthenics exercises and see how good they make you feel? Doing upper body and lower body exercises will work your entire body,  making you feel great when you are done!

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Although diet and exercise are the main ways to lose weight, there are some unusual and weird ways to lose weight without exercise too. For example, have you ever heard of just sitting there and losing weight? What about losing weight while you are sleeping? If you haven’t heard of these weird ways and wanted to learn a few more, keep reading to find out how you can use these odd ways to lose weight without exercising.

1 – Check Your Allergy Medication Side Effects

The allergy medication you are on if you are on any has side effects just like any other medications you may be taking. One of those side effects could be weight gain. If this is the case, try to switch allergy medications to a type that doesn’t cause weight gain.

2 – Sit in the Right Spot

Although many people may not believe this, you can lose weight just by sitting in the right spot at the dinner table. What this means, is, if you sit at the end of the dinner table when you are trying to lose weight, you won’t be near the food and won’t be tempted to grab whatever you want, whenever you want. Not only this but eating home cooked meals at home, instead of going out every night because you don’t have time to prepare, is a lot better on your weight than eating fast food or other restaurant foods. Yeah, it is nice to go out every once in a while but only every once in a while. Also, when going out to eat, try not to overeat. Overeating because it is there is one of the best ways to gain weight instead of losing it. Stop eating when you are full.

Another tip whether eating out or eating at home is to portion your food. Put your food on a small plate or in a small bowl and eat it until it is gone and don’t get any more. Better yet, eat half of it and see how you feel. If you feel full, stop eating and save the rest for later.

3 – Don’t Eat After 9 pm

Try not to eat anything after 9 pm. Eating late at night, especially if you wake up in the middle of the night and want something to eat, talk yourself out of it. Drink a full glass of water instead or if you can’t help yourself, eat fruits and veggies.

4 – Eat Breakfast Every Morning

Many people skip breakfast, and it is the most important meal of the day. The reason it is the most important meal of the day is that it gives you the energy you need to get through your day, at least until lunchtime. Everyone says they are too busy to eat breakfast but skipping it will make you gain weight instead of losing it. The reason for this is because if you skip breakfast at home before going to work or school, you will be grabbing the donuts in the lunch room to get your fill. It’s not a good idea to do this. Not only should you eat breakfast but you should also take snacks with you to work. Healthy snacks include any types of nuts, fruits and veggies, and water. If you do it like this, you will keep yourself energized and full until lunchtime and won’t be tempted to grab a fattening donut instead.

Although these ways to lose weight may be unusual or weird, they do work well. Once you get into a routine with these tips, they will be second nature to you, and you will be well on your way to losing and maintaining a healthy weight for the rest of your life.

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When it comes to bodybuilding, proper nutrition plays a vital role in it. You can’t have one without the other and vice-versa. If you are a professional bodybuilder or even an amateur one, surely you already know you need to be on a healthy diet to achieve your health goals. Another thing bodybuilders should do is take supplements to help keep them able to build their muscle. Keep reading to learn about the best supplements for bodybuilding.

Joint Supplements

Joint supplements are essential to take if you are a bodybuilder because they have a mix of ingredients to help support your joints while you are bodybuilding. Without the help of these supplements, your joints will hurt too much to make your dream of being the best and biggest bodybuilder come true. These supplements include a mixture of Calcium, MSM, Chondroitin, Glucosamine, and much more.

Without taking joint supplements, you could seriously injure a joint and not be able to lift weights for a while. That wouldn’t be good, would it?

Although taking joint supplements is vital for bodybuilding, that is just one step to take. You also have to know the proper form when weight lifting as not to injure yourself in the first place.

Fat Burners/Thermogenics

They are called both fat burners and thermogenics for a reason. Not only do they help burn fat during your bodybuilding activity, but they were also made to boost your metabolic rate as well as your thermogenesis. Because of this, they help lead to a high-calorie burn.

Another reason for using fat burners is because many bodybuilders do like to show off the work they are doing on their body and sometimes, it can seem like the fat and bulk are hiding the good stuff. If you want a beautiful body from your efforts of bodybuilding, you will need to take fat burners/thermogenics to go along with the work you are doing on your body.

Minerals/Multivitamins

Multivitamins are a supplement everyone should know about and be taking, not just bodybuilders. However, especially bodybuilders should receive one dose per day of one of these supplements to help provide them with their nutritional needs for the day.

The main reason bodybuilders especially should be taking a multivitamin is because they tend to be more prone to nutritional deficiencies since they put more strain on their body than the average person does because of the weightlifting on a daily basis.

These are just a few of the best supplements for bodybuilders.

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Let’s face it, we all need water. However, if you’re anything like a lot of other people who actually like the taste of, well flavor, you might not be getting enough because water has no taste to it. Never fear though! There are a few creative ways to get enough water every day. And, the added benefit of the weight you will lose because you are getting enough water for once.

Keep reading to learn a few creative ways to drink more water.

How Much Water Do You Need, Though?

The amount of water not only differs by each of us but you will also need more water when exercising. Take a quick test really quick to check your body’s hydration by pinching the skin on the back of your hand and letting go. If your skin snaps back right away, you are getting enough water. However, if it takes its good old time snapping back into shape, you might need more water. Not only this, but we all need to be drinking half of our weight in ounces of water every day. So, take the number of your weight and divide it by two. That is how many ounces of water your body needs every day.

Continue reading for more information on how to add some fun and flavor to your water.

1 – Add Some Fresh Fruit to it

Most of us don’t drink enough water because we don’t like the taste of it. However, you can fix that by either buying flavored water from the store or by adding your favorite fruit to your water. You can try lemon wedges or even chunks of strawberries or pineapples to add some flavor to it to get it into your body easier.

2 – Make it a Drinking Game

And pair it with other activities. For example, if you are binge-watching your favorite show on Netflix, you can play a drinking game while watching your favorite show. Every time something bad or something good happens on the show, take a drink. Before you know it, your glass will need to be filled already! You get the picture, I’m sure. Make it fun to drink water!

3 – Set Reminders or Use an App

You know the saying, “there’s an app for that,” right?  Well, there is surely an app for helping you remember to drink more water. There really is one: Beachbody Nutrition +App you can download to help you remember to drink it and to track your progress. You can also just set a reminder on your phone to drink water as soon as you wake up and keep drinking it throughout the day, in between other beverages, of course. Don’t forget to drink water before going to sleep at night. That is if it doesn’t keep you going to the bathroom all throughout the night when you should be sleeping.

You get the picture though! Make drinking water fun and get your daily goal in of enough water for your weight every day. Before you know it, you will be shedding pounds and not even realize it.

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Many of us have very busy lifestyles these days. Most of us are either working every day with barely any time off or we are stay-at-home parents with children under-foot and a house to keep up with every day. Being a stay at home parent is just as much of a job as what the rest of us do every day,

Because of this, you may not think you have time to lose weight and keep it off. However, there are super easy things you can do either at your office desk or even while taking care of your house and children to lose the weight you need and want to lose and keep it off.

Here are a few quick tips to lose weight while living a crazy busy lifestyle and keep it off at the same time.

1 – Things You Can Do From Home

• Prepare Your Meals Once Per Week

If you live a busy lifestyle but you are still determined to lose the weight and keep it off, it is important for you to prepare healthy meals one day per week for the week ahead. You can take an hour or two out of your busy schedule, maybe when the kids are watching a movie or are in bed for the night, after work, or any other free time you can use to prepare your meals for the week ahead, and use this time to chop fruits and veggies for easy snacking throughout the week, store low-calorie soups or other low-calorie comfort foods in your freezer, and make other easy to prepare meals that are healthy and tasty at the same time. Sunday nights are a good night for meal prep.

• Drink More Water

We hear this from everyone, all the time, that water is good for us and we should drink more of it. Well, that may be easier said than done for those of us who don’t like the taste of water. However, there is an easy fix for this; just flavor that water up with lemon wedges or chunks of pineapple or strawberries.

2 – Easy Things to do at Work to Slim Down

• Store snacks in Your Desk or Bag

If you find that you are constantly reaching for change for the vending machine when a terrible snack craving hits you, you would be better off storing healthier snacks in your desk or your bag. Some of these types of snacks include lightly salted pretzels, any types of nuts, and fruits and veggies, of course.

• Exercise at Your Desk

You can do many different types of exercises right at your desk while you are working. You can stand up every once in a while and do squats and crunches. If you have a conference call, walk while you talk on the phone with that important client.

These are just some of the many easy ways to stay healthy. There are many other ways to stay healthy when you are already a busy person. Don’t be afraid to get creative when it comes to getting and staying healthy.

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Taking care of your daily food intake, knowing what to eat and what not to eat, and buying healthy and organic food are very important things to consider if you truly want to have a good life and to live longer.

Maybe you are a bit lost… Maybe you don’t really know how to have a clean eating.

Don’t worry. Here are 3 tips specially made for you, to start eating clean right away.

1 – Don’t Eat too Much Sodium

Some people swear that the worst enemy for your health is sugar. Trust me, in reality, in most cases, sodium is even worse. It leads to high blood pressure, heart and kidney diseases and tons of illnesses.

And sodium is like a snake: sometimes you don’t see it coming. You think you are eating clean because you are eating frozen organic green vegetables ? Think again.

They are packed with tons of sodium, because they are frozen foods.

Limit yourself to 1,5mg of sodium per day, and you will be fine.

2 – Reduce Your Processed Food Intake

Every food today seems to be processed. However, it is always better to follow nature’s rules. For example, nature did not make red candies nor blue sugar drinks.

So a good rule you can keep in mind is: whatever you cannot find in nature, try to not eat it.

Eat natural foods like eggs, fruits, vegetables, fishes,… there are still tons of foods that are not processed.

Do not be like anyone else, and respect your body by eating natural ingredients.

3 – Try to Eat Less Meat

People are often confused on the fact they need to eat meat in order to have proteins.

Wrong.

Proteins are absolutely necessary to survive, but meat is totally not necessary. Eating meat puts a lot of pressure on yourself for your digestion, and the less meat you will eat, the more it will help to reduce your risk of heart disease.

There is no need to go into veganism either. Just replace the meat by eating fish and eggs, if you still want to keep animal protein sources.

And if you still want to eat meat, please try to avoid at all costs sausages and bacon.

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Even if it is often a taboo topic, a lot of people just don’t want to admit that deep inside them, they would like to have more muscles.

Having more muscle is not just an aesthetic thing: if you have a good back and good legs, you will be more apt to age peacefully, because body’s health is extremely important when you get old.

Here are 3 things to absolutely avoid if you want to have a strong and muscular body.

1 –  Not Eating Enough Protein

This is a huge mistake: proteins are the building blocks of muscle. It is like if you want to build a house, but you don’t have cement to do it, this makes absolutely no sense.

You should aim to get at least 1.5g per pounds of your body weight.

What are the best protein sources ?

You can eat meat (beef, chicken), fish and of course eggs.

2 – Skipping Meals During The Day

If you truly want to build muscle fast, one of the most important thing you can do is to eat every 3 hours.

Even if this concept has not been totally proven, the most muscular people in the world are doing that. So why changing this habit, if it is working very good for all of them ?

Just start to take the habit of eating every 3 or every 4 hours. If you don’t have time to have a meal, even a small one, you can just drink a protein shake, and it will be alright.

3 – Eating Junk Food

If you think eating junk food will give you a muscular body, you are clearly in the wrong path.

Excess carb intakes won’t help you to build muscle, but rather to pack on some fat.

Same thing with trans fats. Just stick to natural foods: green veggies, organic fruits, lean meats..
The simpler, the better.

That doesn’t mean you can’t have a cheat meal sometimes, but please don’t do it too often if you want to stay in good health and build muscle fast.

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Most of us like to eat. And sometimes, when we are invited a tour friends’ house we don’t know what to do in front of all this food.

Should we eat a lot ? Should we respect our diet ?

Whatever your choice is, they are some key principles concerning cheat meals, if you do not want to get fat or be in a bad health.

1 – Do Not Eat Too Much of It

When you are having a cheat meal, the key is not to eat to eat. Yes, of course you can eat whatever you want. But this doesn’t mean you can eat as much as you want. There is a big difference between the diversity and the quantity

And unfortunately, as we often like to eat in large quantity, the limit can be reached easily, especially if you are drinking sugar beverages, like fruit juice or sodas.

What i do recommend you is : eat what you want, but try at least not to fill your plate completely.

2 – Don’t Have Cheat Meals Everyday

What I am telling you seems obvious, and yet more and more people tend to have cheat meals every day. Some even have a cheat week.

It is not just about getting fatter. It is also related about your health. Being fat and being healthy are two separate things, even if of course they can be linked together.

You can be slim and still be in a very bad health. So pay attention.

Also, the more cheat meals you have, the more you will crave for it.  Sugar is, for example, one of the brain’s favorite drugs. The more sugar you eat, the more reward mechanism you send to your brain, the more it will crave for it.

3 – Eat very little (or do fasting) for the Following Meal

If you had a very good meal, full of calories, you really have to pay attention for the meal that follows it.

Don’t eat like a lion or a caveman all day long, or you will definitely pack a lot of fat.

The best thing you can do, is intermittent fasting. Just eat your cheat day, and then fast for at least a 12 hour period. Drink a lot of water during the whole day.

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Even if it’s often a taboo topic, having a satisfying and a good sex life will often boost your quality of life.

Sexual activities will most of the times help you to feel more relaxed about your life, and relieve any pain you may have.

But for having a good sex life, you need to have a good libido. They go hand in hand, like peanut butter and chocolate. So how to improve your libido ?

Here are 4 tips you must keep in mind to improve considerably your libido.

1 – Watch out your Blood Sugar

Is there a link between card intake and your sex drive ?

Yes.

Carb intake can have a direct impact on your sex drive… and also on your performance.

So what can you do about it ?

Just limit high glycemic food. It is known that high blood sugar lowers your sexual interest, as your brain already triggers its reward mechanism with the absorption of this kind of food.

Your libido will be better if your blood sugar levels are stable

2 – Get a Better Mood

Most people have some troubles to come back from their work and to be immediately ready for sexual activities.

So relax and try to improve your mood by putting yourself in a better state of mind.

It will help you a lot to improve your libido and your sexual performances.

3 – Get closer to your partner

Just know your partner very well and tell him what kind of things you would like to do with him

The more desired feelings, sensations and actions you will share together, the better your relationship will be.

Just don’t be shy and be very open to talk about anything with your partner. If you want to try something new with, just tell him. It is always better to talk, because if you don’t, you will be frustrated over time

4 – Have more Energy

Sometimes, people feel better to have sex during the morning simply because they feel more energized and less tired.

But nothing can stop you from taking some rest during the day.

Just a little 10-minute nap can help you to boost your energy levels and to feel better than before for having sex.

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When it comes to running a business, there are certain qualities you should develop for it to be a success. The most successful entrepreneurs have developed certain traits that made their business a very successful one. They keep developing more business qualities to keep their business successful and to make it even more successful. This is why you need to study certain business people and emulate what they do so you can be just as successful as they are, if not more. Here are some of the best qualities to develop to have a successful business.

1 – Motivation

Many successful business people are motivated every day to keep their business going. Although they have money in mind to keep them motivated, they also have other things like raising their family, keeping food on the table, giving their children a good education, and investing in their business to make it even more successful. Use these things to keep you motivated or find something else that is important to you for motivation and you will have a successful business as well.

2 – Being Creative

Being creative in business is important. If you have clients who depend on you to come up with your own ideas for the work you need to do, it helps to be a creative person. It also helps to be creative to give back to your business. This means investing in it to make it more successful. Think of some great ideas, being a creative business owner, and your clients will keep coming back to you for more.

3 – Have a Vision

Having a good vision of what you want your business to be like is a good idea. Sit down and decide where you want your business to go, create a plan while you have the vision of what you want it to be and where you want it to fo, writing everything down as you go. Set small goals at first, reach those goals, and every time you do reach them, set a little bigger goal until you get to the biggest goals, reaching them as your vision comes to life. Setting goals, although small at first, will allow you to grow your business to be as successful as you want it to be.

4 – Be Persuasive

Being persuasive in your business is good when you need to negotiate with someone. For example, you have found a new client and you are negotiating a rate for your work. Be as persuasive as you can and start at the highest price, working your way down little by little, until you come to an agreement. Make sure the rate is something you are willing to work at. Don’t let them talk you down too low. Don’t forget, you are a business person and the only way to be successful is to be as persuasive as you can. Your business is your bread and butter so don’t let things get too low on your end. Also, your business runs on money, not air.

Using these different awesome qualities will help you become one of the most successful business people in your area. Also, make sure to always be grateful for what you have, even if business is slow at times.

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We are often losing one third of our life just by sleeping.

And yet, a lot of people complain that they don’t get enough sleep. When the alarm clock is ringing, some of us just don’t want to hear it, and we are doing everything to win some more minutes.

So how to improve your sleep ?

But first: why do we care so much about sleeping ?

Mainly because sleeping deprivation triggers low energy, low performance, bad decision making capacities, more fat storage…

You definitely want to improve your sleep.

Here are 3 tips you can start doing right now

1 – Sleep by 90 min Period Cycle

A full and complete sleep pattern is 90 minutes. Your mind and body need to accomplish several 90-minute cycles.

Have you ever felt tired even after 10 hours of sleeping ? It is because you may have woken up during a 90-minute cycles and not after finishing it. You would have slept 10 hours and 30 minutes if it was the case, doing 7 cycles of 90 minutes

Choose your number of 90-minute cycles that you want to accomplish and stick to it. Generally doing 4 or 5 cycles is what is best for you.

2 – Don’t Eat just before Sleeping

This is one of the biggest mistake you can make. If you eat before sleeping, your body will trigger all your digestion mechanisms and you will spend a lot of energy to digest the aliments you just ate.

But it is even worse than that…

Your body is not made to digest food in a laying position. You will consume extra energy to do so.

So what is the point of sleeping to have your energy back, if you spend it during your whole night ?

Think about it and don’t eat anything at least 1 hour before you sleep.

3 – Empty Your Mind Before Your Sleep

Right before sleeping, it will be very good for you to calm down, to relax your body and your mind, and to start to empty your mind.

So how do you empty your mind ?

I know it can be hard for some people. To enter in this form of meditation, if you have some trouble doing it, all you have to do is focus on your inner sensations.

Feel your head against your pillow. Really feel your legs on your bed. Feel every sensation you have at the present moment, and it will help you to drift into your wonderful dreams.

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If you are discovering yoga, it is essential that you begin to learn the 5 yoga poses you are about to see, so you will be able to have a very good foundation and to feel comfortable when you decide to do more advanced poses.

It is highly recommended that you do these poses everyday. Also remember : it is always best to listen to your body. This principle comes first. So don’t be shy to modify a bit the poses you are about to learn, if you need it to feel better.

Here are the 5 Poses :

1 – The Tree

The Tree is a great standing posture to work your balance. The more you do it, the more you will obtain a clarity of vision and a peaceful mind.

Just put your left foot on your inner right upper thigh, and press your hands together in prayer position. Do not lean forward and keep your abs under tension to have a better balance.

 2 – Child’s pose

Every time you feel tension, do this special pose

To do it, it is very easy : bring your feet and knees as you see on the picture and stretch your arms forward. Lower your head and let your body release all tensions.

3 – The Downward Dog

This pose will stretch your entire body.

When you do it, it is important to keep your knees a little bent and to walk your hands forward, to stretch yourself even more.

Keep yourself in this position for 30 sec and then take a rest.

4 – Triangle

The Triangle is a standing posture designed this time to stretch the sides of your waist, while toning your entire body.

The keys to do it are to put down your right hand as close as possible to your ankle, while imagining you are touching the ceiling or the sky with your other hand. This will allow you a very good stretch.

 5 – Plank

Now comes a physical pose : the Plank. It is a good way to strengthen your body and to develop your balance.

Slide your heels backward and have your arms well raised.

Don’t forget to take deep breaths and to contract your abs

Remember with these 5 yoga poses that you have to do these every day if you want to have fast results.

It will only take you 2m30 if you do each pose for 30 sec!

What are you waiting for ? 🙂

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I know. We tend to have trouble to wake up early.

The alarm clock is ringing…and yet you don’t move. You want to stay in bed.
Yet you are losing a lot of opportunities that life offers you.

Early risers rule the world.

Do you want to know how to do it ?

1- Have Your Alarm Clock Away From You

Here is the most important advice I can offer you.

Put your alarm clock at least at 5 meters from you. Because you will have to get up to turn it off.

And by standing up, your brain is awaking itself, and you instantly change your state.

Then you have to go further and enter in an other room to further the process of awaking.

2 – Keep a Positive Attitude Whatever the Hours of Sleeping  You are Having

You can sleep as many hours as you want: if you are thinking that
when you wake up you won’t have enough sleep, get what ? You will
wake up tired.

Even if you sleep 12 hours and you tell yourself: “it is not enough”,
the law of attraction accomplished your desire: you feel tired when you wake up.

You just have to tell yourself that you will be alright whatever the hours of sleep you are getting.  Stay always positive

3 – Choose How to Fill your Morning Hours

What do you want to do when you wake up ? Do you want to meditate ? Do you want to do sports ? Do you want to read ?

Time is precious. And you will FEEL excited from then on when you wake up, because you will have a lot of things to do.

And the good news is: nobody will bother you! Because everyone is sleeping!

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Nutrient timing and partitioning is essential to have a very good body and to feel great about yourself.

Many people, especially newbies, don’t really know what to take after a good workout.

And If it is your case, you may want to read what will be indicated below, to optimize your training.

1-Don’t Eat Solid Aliments

You need to eat foods that are very easy to digest. To go even further, having is liquid meal is the best thing you can do for nutrient targeting.

Of course you will be able after to eat a solid meal. Don’t get me wrong. But you will have at least to wait 1 hour before doing so.

If you truly want to eat something solid after your training because you don’t want to have a liquid meal (protein shake, raw eggs…) eat simple foods that will digest very fast, like white eggs and fruits.

2-Don’t Eat only Carbs

Carbs are good for replenishing your glycogen stores.
But if you want to have a good recovery, you absolutely need to eat proteins. Period.

Carbs won’t build new muscle tissues. Proteins will.

Having at least 30 grams of proteins after your training is very important, inasmuch as without proteins, it would be impossible for you to repair, maintain and build new muscle tissue.

Proteins will also help you to be in a positive nitrogen balance state, allowing you to be in an anabolic state.

You will then be able to build more muscle.

3 – Don’t Eat Fats Right After your Training

Fat intake will slow your digestion and your absorption of proteins and carbs. Your muscles will take more time to recover.

Studies have shown that eating fat after your training will reduce your human growth hormone levels by half of what levels were after fasting.

And this will occur as soon as you ingest more than 5 grams of fat after your workout.

So next time, only eat proteins and carbs, and everything will be alright for you.

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Not every relationship is perfect, and they shouldn’t be all the time because no one is perfect. However, the strongest of couples know how to keep their relationship going strong. They know how to get through the ups and downs and keep their relationship healthy and happy. Here are some tips on how to keep your relationship healthy and happy.

1 – Keep the Communication Open

Being in a good relationship means always communicating with each other. Always being open and honest with your partner will help keep your relationship strong, healthy, and happy for a long time. If you want to remain with your partner for as long as you can and should be together, you should always remember to tell them everything that is on your mind and keep nothing from them. By doing this, you will enhance the trust in the relationship. Trust goes a long way in a relationship. If you lose that trust, it is hard to gain it back. This is why, in order to keep your partner and yourself happy in your relationship, you must always be open and honest with each other.

2 – Remember the Small Stuff

Don’t forget your manners. You don’t want to just use manners for those special houseguests that come to visit you. Why not show some manners to your spouse as well? Always say please and thank you when you should and offer to get your spouse a drink or something to eat. Once they see you showing them respect, they will treat you the same way. You know the saying, “treat others as you would want to be treated.” This saying isn’t just true for friends and other family members, but it holds true for your partner in life as well. It doesn’t matter if you have been together for five years or even 25 years. You still want to show them manners no matter how long you two have been together.

3 – Have Sex Often

One of the best ways to keep your relationship healthy and happy is to have sex with your partner as often as you can. If you need to have a few quickies here and there because of your busy lifestyle, so be it. If you are both satisfied with each other, your relationship will be healthy and happy for as long as you are together.

4 – Laugh Together Often

Making each other laugh as often as you both can is a great way to keep your relationship healthy and happy. If your partner makes you laugh, great. If you make them laugh a lot, even better! Laughing together will make you both happy and being happy in your relationship is what makes it a healthy and a strong one.

Using the above tips and more is guaranteed to make you have a healthy and happy relationship. Everyone wants to get along with their partner for as long as they are together, and the tips above will help guarantee that you will both be happy in your relationship.

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The worst ingredient to your meals is added sugar.

It can have detrimental impacts on your health and triggers all kinds of diseases.

Here are 3 reasons why you have to avoid added sugar at all costs:

1 – Sugar is a terrible drug : your brain is extremely addictive to sugar intake

Each time you are eating sugar, you brain will release a large amount of dopamine.

This dopamine spike is very addictive and some people just can’t fight this addiction.

Each time you are eating foods that are not natural (like for example, junk foods), you will release much more dopamine than foods coming from nature.

You may think it is not important, but you have to realize that every single drug acts in the reward center of the brain, and sugar makes no exception whatsoever.

2 – Sugar is one of the Precursor to Cancer

Unfortunately, nowadays cancer is one of the major causes of death in the world and is characterized by a constant and uncontrolled multiplication and growth and of cells.

Insulin is a hormone that regulates this kind of growth: the less insulin spikes you have, the more the growth will be regulated and controlled.

Eating sugar constantly will raise a lot your insulin levels, and this fact can ease the cancer development.

Moreover, all the problems associated with a high sugar consumption often trigger inflammations: another important cause of cancer.

3 – Added Sugar has Anti Fat-Burning Properties

Sugar intakes can have different effects on your brains and above all on the hormones that are controling your food intake

Even if it tastes good, added sugar won’t cause satiety in your brain or lower your hunger hormones (such as ghrelin)

Therefore over time, this can result into an increased calorie intake, simply because the calories coming from sugar aren’t as fulfilling as proteins or fats.

So stay away from added sugar. Period.

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I am sorry to tell you that, but the magic pill to burn fat doesn’t exist.

And there is also no « magical » or « miracle » diet to lose weight

However, with the help of an extreme diet, you can definitely have very nice and strong results. In just 10 days, you can lose 10 pounds. Yes, you heard me right : 10 pounds. You will literally feel the result, even 2 days after beginning it.

So what do you do ?

Here is your protocol :

You can eat these following aliments in unlimited quantity

And the good thing is that there is no need to do sports, you just have to eat these foods :

• chicken meat
• red meat
• fish
• eggs
• Green Salad
• Cucumber

And now concerning the beverages, you can take :

• water
• coffee
• green tea
• diet soda
• sparkling water

An exemple of your diet will be like :

Lunch :

• chicken meat (day 1, day 4, day 7 and day 10) + green salad
• beef (day 2, day 5, day 8) + cucumber
• fish (day 3, day 6, day 9) + green salad

Dinner:

• eggs (day 1, day 4, day 7 and day 10) + cucumber
• fish (day 2, day 5, day 8) + green salad
• chicken meat (day 3, day 6, day 9) + cucumber

Drinks:  3 liters of water every day and 2 cans of diet sodas only if you have sugar cravings

Exercise: none, but of course if you can, it is best.

Please Do NOT :

-Eat bread
-Eat Pastas
-Eat Rice
-Eat Sugar
-Eat Fruits
-Use Oils

And also remember that this diet plan should only last 10 days.

If you have to lose a lot of weight in just 10 days, you know now what you have to do.

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Although some people, those who are already skinny to begin with, say that healthy living is the easiest thing to do in your life, this isn’t true for those who are already overweight to begin with. One thing is for sure, when you are overweight and intend on going on a diet and starting an exercise routine, you don’t want to jump in with both feet. By doing this, you can not only hate your life because of the diet and exercise routine you started too fast, but you could hurt yourself as well. Jumping into something like this too fast can be bad for your health. Keep reading to learn the do’s and the don’ts of starting your exercise routine when you are already overweight.

1 – Do Cut Yourself Some Slack

Cutting yourself some slack is something you want to do before you even start on the road to weight loss. This means, don’t beat yourself up over how you got overweight or why. Show yourself some compassion if you want to be successful at losing the weight you want to lose. Don’t feel sorry for yourself or even blame yourself or this will set you up for failure right from the beginning.

2 – Do Think of Healthy Living as a Skill Set You Can Improve at Instead of Just Something You Do Right from the Beginning

Think of healthy living as a skill you can improve at instead of something you just jump right into knowing how to do it from the beginning. For example; think of living healthy like learning how to ride a bike. You get on the bike and if you fall off of it, you don’t cry and give up but instead you jump right back on and try again. Thinking of it as a learning curve will bring you greater success than just getting it right from the beginning.

3 – Do Find Something You Enjoy Doing

Do you enjoy swimming, riding a bike, running or jogging, or walking with friends and family? Find something you can have fun with or relax while doing it and you will be successful better than going to the gym if you hate the gym. Finding something you enjoy doing and starting with that will put you on the road to a successful weight loss journey.

4 – Don’t Focus on the End Result

Instead of focusing on the finish line or the end result, focus on what can be done right now. Try to achieve little goals while trying to lose weight. For example, you can start out with a goal of losing 10 pounds in three months or something similar to that. You can’t see the future so don’t go looking ahead of schedule. Instead, concentrate on those little goals you can achieve right now.

By using the tips above, you WILL lose the weight you want to lose. Stay positive and happy about your weight loss journey and you will be as successful as you want to be.

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When it comes to being in a relationship, open and honest communication is very important to keep the relationship healthy and going strong. If you live together but lie to your partner every chance you get or ignore him or her, disaster is heading your way. Everyone wants to be in a healthy and strong relationship, so remember, if you want to keep yours going, keep the following tips in mind.

1 – Find the Right Time

Is something bothering you and you need to let your partner know about it? If you have something nagging at you constantly and need to get it off your chest to your partner, you should find the right time to talk first. This means making sure either of you are not busy or in a hurry. You also want to make sure either of you are distracted by anything else so as to be able to sit down and talk to each other without having anything stopping you from talking and without having anything stopping them from listening. If you have to schedule a time to talk to them, this would be better to do than to have to rush around and not get the results you are looking for.

2 – Talk Face-to-Face

If you have something serious to discuss with your partner, you will be better off doing so face-to-face rather than on the phone or in a text. Face-to-face is better for you both so you can both see each other’s honest reaction. Not only this, but having a serious discussion through email or by text on the phone could lead to a misunderstanding because one of you, or even both of you, could misunderstand what the other is trying to say.

3 – Avoid Attacking Your Partner

When you have something you want to say to your partner, and you get into an argument, avoid attacking your partner. You don’t want this to happen because you could unintentionally hurt your partner and they can put you in jail. They could also end up really hurt too and no one wants this to happen

4 – Stay Honest

Remaining honest with your partner during your conversation is always best. No one likes to be lied to. Think about it; you don’t like to be lied to so why would you want to put anyone else through that? Always stay honest with him or her and the relationship will keep going strong.

5 – Try the 48-Hour Rule

If you and your partner get into an argument and they have made you mad or the other way around, you should speak up. However, you can and should wait for at least 48-hours to allow it to blow over. If you are still upset after the 48-hours are up, then you should speak up and let them know how you feel. The waiting period can allow you both to cool off and get over it without the argument escalating into something dangerous for either of you.

Using the tips above will allow you to grow your relationship into something strong and beautiful.

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When it comes to thinking, positive or even negative, there is power in both of these ways of thinking. Positive thinking is a good thing. However, some negative thinking can help you too. How is this possible, you wonder? Keeping a balance between the two ways of thinking can help you be an emotionally healthy person. All of your emotions are natural, whether they are good thoughts and emotions or bad thoughts and emotions, if there is a balance between the two, this means you are an emotionally stable person, which is a good thing. Keep reading to find out the benefits of both of these different ways of thinking.

How Negative Thinking Can Actually be Good for You

Yes, that’s right! Some negative emotions are good for you. Although you wouldn’t think that thinking bad thoughts would be good for you, it is a good thing to think negative at times. How? Having some negative feelings and emotions can warn you of something bad that is coming your way. Negative emotions warn you of a threat. But, how is this possible?

Let’s talk a little about fear. No one wants to experience fear but it is a normal part of life and a natural way of thinking and feeling. The emotion and feeling of fear can warn you of something dangerous letting you know you need to do something to protect yourself.

What about anger? You may experience anger when someone or something makes you mad. Did someone step on your toes and take something from you by jumping in front of you for a job? If this has happened to you at one time in your life, this can cause you to feel angry which then means you need to stand up for yourself and act on your own behalf to stick up for yourself.

What about sadness? Did something bad happen that made you sad? Did someone die or get sick in your family and you are really sad? This is also a healthy negative emotion and when or if this happens to you, let the tears stream down. You will actually feel better after you have a good cry for yourself.

Although these emotions are a normal part of life, get them out and don’t dwell on them too much. If you do, you will start to feel negative more often and this can cause negative things to happen to you. Negative thinking causes negative things to happen and you don’t want that, do you?

How Positive Thinking Can be Good for you

Now, we are finally at the happy part and we are discussing the positive side of things.Positive thinking can make you happy. However, don’t be overly positive because this can cause you to irritate others. No one likes an overly happy person that acts like nothing in this world can bother them!

Positive thinking has a lot of power, however, and a healthy balance between the two ways of feeling and thinking will be good for you overall emotionally and physically. A healthy dose of positive thinking can increase your awareness, your attention, and improve your memory.

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When it comes to your emotional health, it is just as important as your overall health. Although being emotionally healthy may seem like you are a happy person all the time, this isn’t the case. Being emotionally healthy is when you have control over all of your emotions. You are angry when you should be, sad when something bad happens, happy when something good happens, and even frustrated when it calls for it. It basically means, you have your emotions in check. Are you emotionally healthy? Keep reading to find out how to be emotionally healthy.

Keep Control of Your Emotions

If you keep control of your overall emotions and know when you feel the way you should at the time, you are emotionally healthy. When you are emotionally healthy, you know how to cope with certain feelings. Think of it this way, do you get depressed at times but know how to cope with it to be an overall positive person? This is how you keep check of your emotions.

Walking the Path of Improved Well-Being

Here are a few tips to walk the path of improved well-being, also known as being emotionally healthy:

• Have the ability to be aware of your emotions. Know what triggers sadness, anger, and frustration. Address the things that make you feel these feelings and make changes to be a happier person and more emotionally healthy.
• Be able to express your emotions when it is the appropriate time to do so. This means to let those close to you know how you are feeling when you are feeling it. Keeping things bottled up can lead to an explosion of stress and stress can make you sick and even kill you. Not only this, but keeping things to yourself can hurt your relationships with those closest to you.
• Be able to think about things before you act on them. Don’t just jump in with both feet without knowing what is at the bottom or how far the bottom is from you. If you do jump in with both feet right away without thinking about it first, things can get bad and ugly for you and those around you.
• Manage your stress. Know how to keep control of it before it makes you sick and possibly kills Stress is horrible and if you have too much of it, things can get bad for you pretty fast. Think about what causes the stress you are experiencing and change those things.
• Keep work and play balanced properly. Don’t work so hard and too much that you never have time for yourself. Everyone deserves some time for themselves. Take the time to read a book, play a game, spend time with your family, and just take some time for yourself. Learn how to balance it all out so you WILL have time for yourself. Everyone needs to learn this.
• Manage your physical health. Go to your physical check-ups with your family physician. Make sure you are physically healthy. If you are not physically healthy, you are not healthy overall. Try to exercise and eat right to stay healthy every day.
• Make sure to keep connections with those close to you as much as you can. Spend time with friends and family and connect with them. Even if it is on social media, send them a message to say hi and strike up a conversation.

Using the tips above will help you be a healthy person overall.

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Relationship goals: there are different ways to trust someone in a relationship. One way you can trust someone is to actually trust them so much that you never look at their phone no matter how tempting it is to see if they have cheated or are cheating. However, that is one thing you shouldn’t do, even if they tell you it is alright. Unless of course, you have good reason to. That is one of the best goals to have in a relationship, the goal of trust. Here are a few more goals you will want to achieve to make your relationship healthy and happy.

1 – Not Freaking Out When You Don’t See Your Partner for a Few Days

One important goal to have, in order to have a great relationship is to not freak out like an idiot when you don’t see your significant other for a few days. You should be able to spend time apart without going crazy over it.

2 – Getting into a Fight and Knowing That Fight Doesn’t Mean You Need to Break Up This Time

You don’t have to break up every single time you have a fight. It doesn’t matter how big or small the fight was, you shouldn’t break up every time. If you do get into a fight with your partner, you should just go into another room or take a walk somewhere to get the space you need away for a few minutes to calm down. Once you are calm, you can talk to each other about what just happened and forgive each other.

3 – Going Out with Your Friends and They Don’t Text You Every Five Minutes Asking You Where You Are

You both should trust each other enough to where you can both go out with your friends separately every once in a while and not get a text every five minutes asking you where you have been, where you are, and when you are coming home. As long as you are trusted by your partner, this won’t happen and this is definitely a goal you want to achieve in a healthy and happy relationship.

4 – Not Feeling Too Needy

One thing is for sure these days, with technology rapidly advancing, there are different ways to look like you are too needy in a relationship. One way is feeling the need to text each other constantly. If you are in a trustworthy relationship, you won’t feel the need to text each other all day, every day. You definitely want to be able to achieve this goal because you don’t want to feel too needy or even look too needy for that matter.

5 – Can Be Around Your Partner’s Mother Without Feeling the Need to Run and Hide All The  Time

This is also a goal you will want to achieve when it comes to a healthy and happy relationship. You want to be able to get along with your partner’s mother and even their father so you can be happy in the relationship and so can they.

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Intermittent fasting is more famous with each day that goes by.

Celebrities like Hugh Jackman (aka former Wolverine) are swearing that is the most single effective way to weight loss.

Still, a lot of people are still scared that intermittent fasting will make them so hungry, that it will be impossible to do.

Fasting, is definitely not starving to death. There are still a lot of confusion about it.

1 – What is Really Intermittent Fasting ?

Intermittent fasting is simply the fact not to eat during a certain period of time.

For millions of years, we only eat when we needed too. So intermittent fasting was a very natural state to be in.

Now it turns out that we are eating all the time. You have to understand than the « 3 meals a day » is just a cultural process and not a biological necessity

Of course, you are allowed to drink as much water, green tea and coffee as you want, if you don’t put sugar in it. You can also drink diet sodas, even if it is not good for your health, it is still allowed in intermittent fasting.

2 – What are the Benefits of Intermittent Fasting ?

It will maximize your hormonal balance by boosting your human growth hormone to a very high level : more than 2000% of the increase after a 24 hours fast !

But you don’t have to go this extreme. You can only fast 16 hours for example, and you will still have tons of benefits.

Fasting will improve your overall immune system, help to detoxify your body and will promote fat burning.

But it also has tons of properties, mainly due to the human growth hormone release :

• It Decreases fat accumulation
• It triggers healthy hair Strengthens bones
• It will improve your blood circulation
• It decreases the symptoms of aging
• It helps you to lose a lot of fat
• It is good for your cholesterol
• It allows you to build more muscle.

3 – How Do You Get Started ?

It is very simple.

The best and easy way to do it, is to stop eating at 8pm. Then you can start again to eat the day after at 12am. Since you will sleep, it will ease the whole process because we tend not to want to eat food during the night.

Of course you can still drink coffee during the morning.

Remember that once you took this habit, it will be very natural for you, and the benefits you’ll get from it will be huge.

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Vitamin D is completely different from most other vitamins you can find.

Indeed, it behaves like a steroid hormone. But please don’t panic.

It is called “The sun vitamin” because when your skin is exposed to the sun, it is produced from your cholesterol.

1 – What Do You Need to Know about Vitamin D ?

Vitamin D is a fat soluble vitamins :it dissolves in fat or oil and can be stored in the body for a long time.

There are two main forms of vitamin D:

– Vitamin D2 : found in some mushrooms

– Vitamin D3 : found in some fatty fish and egg yolks.

Vitamin D3 is the most beneficial because it is almost twice as effective at increasing blood levels of vitamin D as D2

2 – Why Is The Sun So Important to Get it ?

Ultraviolet B rays of the sun are allowing the production of Vitamin D

If you have the chance to live where there is plenty of sun all year round, then you will probably get all the vitamin D you need, just by just going outside.

If you don’t have the luck to live in a sunny place, you have to take Vitamin D supplements, especially during winter time.

3 – What Are the Real and True Benefits of Vitamin D for Your Health ?

Vitamin D has a tons of benefits for you :

-It decreases cancer risks by 60% (just with a very small amount)
-It will help you to live longer by diminishing all heart diseases
-You will have more power
-Your bones will be much more resistant
-You will have much more energy

So don’t wait any longer : take a good sun bath or supplement yourself with this amazing vitamin.

I hope you clearly understood by now the good impact of Vitamin C on your health.

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Some people say living healthy is easy while others say it is the hardest thing they have ever done in their lives. Whatever side you agree with, one thing is for sure. Living healthy is better than living unhealthy. While this is true, what if your fitness coach told you that you had to choose between diet or exercise? Which one would you choose to lose the weight? Although you would want to choose the easiest way, it is better to choose the healthiest way or the more important way. Keep reading to learn which one is better for weight loss than the other one.

1 – Dieting: Which One is the Best?

When you start your diet, you probably think you should choose which diet is best; low calories, low fats, or low carbs. Which one is the king here? The answer is none of them because if done right, they all three can bring some great results. It really depends on the individual and how they go about their diet. It truly depends on how much they eat and if they eat smaller portions every day or if they eat healthier food every day.

2 – Exercise: Is it Effective Alone?

According to a research study that was done on exercise alone, without cutting calories, fat, or carbs, it was found that exercising without changing your diet is not as effective as just changing your diet.

3 – Exercising and Diet: Should You Do Both?

Now, let’s decide on whether you should include changing your diet with exercise and see how effective doing both together is. According to another research study that was done, it suggests that doing both together isn’t as effective as just diet alone. The reason for this is because people are terrible at calculating calories in versus calories burned. This was found during the research study when people were asked to go to the gym and do some exercises. They were then asked to go to a buffet and eat the same number of calories they just burned. What they did was ate two to three times as much food as the calories they burned in the gym. Because of this, they didn’t lose the weight they should have since they didn’t calculate calories burned versus calories taken in the way they should have to lose the weight they could have and should have lost.

So, what did we get with this information? Changing your diet is better for weight loss than exercising is. Although, this may be true, according to the research studies that were done to find this answer, this doesn’t mean that we shouldn’t also exercise while dieting to achieve our weight loss goals. Think of it this way, which makes you happier and releases more endorphins making your happier? Going to the gym and exercising or cooking in the kitchen and counting calories? Going to the gym does because physical activity is what causes the brain to release the endorphins to make us happier. This just means that by adding exercise to our changes in diet will make it easier to change our diets.

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