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Is Smoking Really Harmful to Your Fitness Goals ?



Is Smoking Really Harmful to Your Fitness Goals ?
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Smoking is dangereous and harmful to you. You know it.

True or not, some statistics may be very scary for some, such as the fact that 40% of male heavy smokers die before their retirement, compared to only 18% of nonsmokers.

For women, they may get menopause around 4 years early, have low weight babies while giving birth and develop a lot of osteoporosis.

If you smoke, why should you considering to stop smoking right now ?

1-The Real Risk of Smoking

The biggest misconception about smoking is the emphasis on lung cancer.

The real danger comes from vascular diseases, provocking heart attacks. All the toxins that you get when you smoke cause inflammations on your arteries, little by little.

Few people know that these vascular diseases, heart attacks,.. will cause much more deaths to smokers than all cancers combined

Then even if you may not have noticed it yet, smokers in general get sick much more often. That’s because smoking makes you becoming a sponge to bacterias, by paralyzing the cilia in your lungs. Cilia is the thing in your lung that put bacteria out of it.

If you don’t die because of it and reach an old age, you may will still have:

  • Diminished endurance (and poor sexual endurance too)
  • Bad breath
  • Diminished eyesight
  • Yellow teeth

2-Smoking also Reduce Your  Fitness Performances

When you really need oxygen during your workout, it will be harder for you to have it. If you have a reduced lung capacity due to smoking, the volume of oxygen you  get will be smaller, with less oxygen in your blood.

But that’s not it.

Smoking will also reduce your capacity to grow and transform yourself as it prevents dirctly cellular growth and will limit your nutrient uptake and repartition.

If you are serious to obtain a great physique on a long term, you know wht you have to do. Stop smoking

3-Why Do no Need to Stop Smoking Now

Here are some important avantages you will get if you stop smoking:

  • Breathing improves
  • Improved ability to cope with sudden exertion
  • Loss of smokers cough and reduction of phlegm
  • Natural decline in lung efficiency slows down to a rate similar to nonsmokers
  • Your senses such as your tasting and your smelling will improve
  • You will have a much more better breathing
  • You will diminish smoke related illnesses

Now pay attention. If you don’t smoke, be sure not to be a passive smoker.Passive smoking is when you breathe people’s cigarette, and it is almost as dangereous as inhaling from the cigarette itself. If you are  passive smoker, you may get increased risk of coughing, irritations, headaches and a lot more.

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Back Pain and Weight Gain: Is There a Connection?




back pain
Back Pain and Weight Gain: Is There a Connection?
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If you are overweight, even by a little bit, and maybe even considered to be obese, and you are experiencing back pain on top of it, there is actually a connection between the two. According to the National Institutes of Health, as much as two-thirds of Americans are obese, or overweight. Not only this, but they experience back pain.


Why does back pain and weight gain have a connection? The answer is because if you have belly fat, it adds strain to your back. Think about it: You are carrying around extra weight and that hurts your back. Not only your back but it adds strain to your ligaments as well.


One thing you can do about the back pain, and doctors will advise you to do this, is lose that extra weight that is straining your back and ligaments. Here is how you can do this and not only get rid of the back pain but look good and be healthy and stay looking good and healthy and pain free for the rest of your life.


Physical Therapy Exercises


If you are experiencing back pain, your doctor may ask you if you want to go see a physical therapist. It is highly recommended that you do this. The reason is because they can teach you some very good back exercises that will not only help get rid of the pain for good, but will also help you lose that belly fat you are carrying around with you all the time.


Although you can visit a physical therapist for help with special back pain exercises, if you cannot afford to do this, you can actually look online for these exercises and print them out to do them every single day. You really need to make sure to do them every day and not skip one day for any reason. It is very important to do them every day to keep the pain away and to help you lose that extra belly fat. Think about carrying a heavy baby or toddler around. Hurts your back, doesn’t it? That is what it is like carrying around the extra belly fat you may have added over the past few years.


Eat Right Every Day


Everyone needs to eat right. It is just something you need to do to be healthy and remain healthy. Fresh fruits and vegetables, low fat and low carb foods and snacks are all good for you. Instead of going out to eat at a fast food restaurant, cook homemade meals and eat at home. Eating fast food is not good for anyone, ever!


You can find good recipes online if you cannot afford to talk to a nutritionist. Many people say they can’t afford to eat healthy. This isn’t true! Everyone who works and makes money can afford to eat healthy. It doesn’t matter if you buy the cheapest fruit and vegetables the store has, as long as you are eating good, and healthy food every day.


So, the bottom line is this, exercise and eat right and you will lose weight and get rid of the back pain you are experiencing.


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Can Eating Healthier Make You a Happier Person?




eating healthier
Can Eating Healthier Make You a Happier Person?
5 (100%) 1 vote

Do you eat healthy now? Do you already have a good habit of eating fruits and vegetables and feel happier every day because of it? That’s right! You read that right and it really shouldn’t come to any surprise to anyone reading this since fruits and vegetables are healthy foods and most of them, if not all of them, taste great as it is.


According to a study done in Australia, it is a fact that eating healthier every day can make you a happier person. And, as long as you keep this healthy diet going, you will be a happier. One thing is for sure, most fruits and vegetables either have no calories or low calories and no fat or low fat and eating them every day can help you lose weight and keep it off. This will allow you to have more energy which will make you happier too. Losing the weight by eating better and keeping the weight off, will help you look better which will also make you happier.


Eating Fruits and Vegetables Versus Not Eating Fruits and Vegetables


The study that was done in Australia showed that people who went from eating no fruits and vegetables to eating them every day made them healthier and happier. During the study, the participants had to eat at least eight portions of fruits and vegetables per day to be healthier and happier. As a matter of fact, those who went from eating none to eight portions per day, experienced a satisfaction equal to that of someone who went from unemployed to getting a job. Not only this, but eating these healthy foods makes the person eating them happier before it even improves their health.


Although eating better does make people happier faster, their health will improve too, however, it will take longer because, according to the Australian study, the improvement of their health from eating healthier occurs over a longer period of time.


Why Does Eating Healthier Make People Happier?


Many people may be wondering why this happens to those who eat healthier. Although it isn’t exactly clear why this happens to people who eat at least eight portions of fruits and vegetables per day, the study that was done suggests that it may be because of the increased pigments, otherwise known as carotenoids that are included in certain fruits and vegetables. One example of such food is carrots with the increased level of carotenoids. These carotenoids are actually linked to an increased level of optimism in those who eat more of it.


Not only is an increase in eating fruits and vegetables linked to the higher levels of optimism in people who eat them, but it was also found, during this research study, that getting more Vitamin B12 is linked to an increased level of serotonin which is a neurotransmitter in the brain that can cause regulated moods in people making them happier overall.


Can these new facts about eating a better diet making people happier, help doctors to be able to convince people to eat healthier? What do you think?

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How to Boost Testosterone Fast



How to Boost Testosterone Fast
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Here are my 5 top ways to boost testosterone fast

But before I begin, don’t forget that even girls need testosterone for a lot of reasons, especially for their sex drive and to loose fat

So here are the 5 most efficient ways to rise testosterone levels


1- Eat More Whole Eggs to boost testosterone

In the egg yolk, you have good cholesterol, approximately 180mg per egg.

And Testosterone is an hormone which is derived from cholesterol, and there is a very good link between free testosterone levels and HDL cholesterol.

So if you eat more whole eggs, you will have more cholesterol that can actually convert into testosterone. The actual convertion is a bit complicated, you can watch it here:

You have to pay attention that if you cook the yolk, you will approximatky divide by 3 the level of its cholesterol. Therefore, it is better to have the yolk raw, and to cook the whites, if you want to optimize your protein bio-avilibility.


2-Boost Testosterone by Taking Vitamine D3 and Zinc

Vitamin D3 is strongly link to testosterone, it is one of the most important vitamin to rise testosterone levels.

I highly recommend to take 5000ui of Vitamin D3 per day.

Zinc plays also a good role because when people have zinc deficiency, they often have suppressed testosterone concentrations.

You can take for exemple 15mg of zinc daily, to boost it.


3 – Boost Testosterone by Sleeping Well

If you want to rise your testosterone levels, a good quality sleep is crucial.

You need to have at least 6 hours of sleep.

Getting a good night sleep is just as important for your mental and physical health as a good diet and a solid exercise program.


4-Avoid Alcohol to Boost Testosterone

I know it can be difficult for some.

But consuming alcohol will rise your estrogens and therefore can decrease your levels.

If you occasionnaly drink alcool, to limit its effect on your testosterone production, drink below 1g/kg bodyweight, and it will limit at its best its negative impact on your hormone production.


5-Boost Testosterone by Exercising a Lot

It is often found in people who exercises a lot have high testosterone levels.

But it is not only that. If you perform weight lifting, it is actually the most effective method to rise your testosterone levels quickly and effectively.

High-intensity interval training (HIIT) is also very effective at rising it.

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Cholesterol: The Truth you Have to Know



Cholesterol: The Truth you Have to Know
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Cholesterol is often seen as something devil. There are so much misconceptions about it.

1- Cholesterol is NOT Caused by what you eat

One of the important thing to know is that food levels of cholesterol do NOT correlate very well to blood levels to blood levels of cholesterol.

Only 20% of your blood cholesterol levels will come from your diet.

For example, eggs have a lot of dietary cholesterol (more than 200 mg), but this isn’t dangerous as we thought it would be in the past.

Just some cholesterol in food will finish as cholesterol in your bloodstream. Because when you dietary cholesterol rises, your own body will compensate by  producing less of it. You have your own regulation.

One of your liver’s mission is to remove excess cholesterol from your body, it all comes then to your genetics with your liver’s ability to regulate it to a good level

So don’t fear eggs.  Eggs are an excellent for a good source of protein and contain unsaturated fat (good fat)

2- Why Cholesterol is Good for You

If it were bad, your liver wouldn’t produce it, and is making more than 75% of your body’s cholesterol.

It has a lot of health benefits:

  • It plays a crucial role in your brain for connecting your neurons together. Your brain countains more than 25% of your body’s cholesterol
  • It interacts inside your cells wth proteins, giving them more importance
  • It is the precusor to bile acids, so without it your whole digestive system will be affected
  • One of its most important job is to help in the production of hormones. After being stored in the ovaries and the testes, it will then be converted to your hormones
  • It is essential for your own production of Vitamin D
  • It helps you to increas protein synthesis following exercise

Don’t look at it now in a negative way. It plays some much very important role in the functioning of your body.

Without it, you are not able to have an healthy body that fonctions properly, because it is found in every cell within you.

However there are some bad food you absolutly want to avoid:

–>Click Here to Know the Food you Must Avoid<–

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The Best 3 Fruits For Your Health



The Best 3 Fruits For Your Health
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If you get the timing right, fruits can really improve your health and help you to reach your fitness goals.

Like a lot of things in life, timing is crucial.


1-Bananas : The Recovery Fruits

This fruit is best consuming post workout. You can eat up to 2 bananas after your training.

They contain a lot of potassium and B6 vitamin, which prevent muscle cramps and lower your blood pressure.

They have a lot of fibers, which regulate the speed of the digestion.

2-Bluberries: The Anti Aging Fruits

Blueberries are very high in pterostilbenes and anthocyanins witch are powerful antioxydants. They will boost your longetivity.

They not only delay aging but also reduce illnesses by fighting heart diseases, cancers and DNA problems.


3-Grapefruit : The Fat Loss Fruits

Don’t get me wrong: grapefruits are not magic pills. Without a good diet and a proper training, it can be hard to loose fat.

But grapefruit will hell you to burn fat. It lowers the insulin levels in your body, which prevents the storing of fat.

With only 80 calories and a lot of fibers, it will reduces your appetite.

In addition to your hunger control, they contain a lot of vitamin C with  is crucial for your health.

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4 Advice to Improve Recovery Quickly



4 Advice to Improve Recovery Quickly
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Recovery periods are very important but it seems that no one focus really on it.

They are so very important things to implement in your training if you really want to optimize your recovery.

So here are the things you should implement:


1-Improve Recovery By Not Staying Seated

When you walk, you will improve your blood flow in your body and you need it to put more oxygen in your muscles.

Remember the more blood coming to your muscles, the more oxygen and nutriments you put into them.

Of course if you are doing some heavy squats, you can stay sitting, but this is an exception to the rule.

2- Drink a lot of Water for a better Recovery

You have to stay hydrated during your workout, and it is absolutly crucial to drink a lot of water when your are training.

It will not only shorten your recovery time between sets but you will also feel a better pump and a better “feeling” on your muscle.

Water will also regulates your own body’s cooling system, which is important when you have a very intense workout

3-Have a Good Recovery By Stretching between Sets

When you stretch between sets, your muscles will rest and recover better

Do it for each muscle group that you are training.

The stretching will increase a lot the blood flow to the muscles you’re training. You will have less injuries and less cramping with this method.

4-Take a Cold Shower Post Workout

You may have already heard that elite athletes often take cold bath or shower. Even if it may not feel gool, there’s a good reason to do so.

It shortens recovery and speeds up a lot the recuperation from training.


Remember that these 4 methods are very effective, but you have to put them in practise.

They amplify their actions if you combine them all together, and you will benefit from a perfect recovery.


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Why Fruit Juice Could be Bad for You



Why Fruit Juice Could be Bad for You
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There is a big misconception about fruit juice.

You hear again and again the same sentence : “Eat more fruits, they are good for you”

And this sentence is true to an extend, like almost everything in life, you have to pay attention to details.

In the years 1980 to 1990, we used to consume around 15g of Fructose per day (mostly from fruits). Today we eat like 75g, which is 5 times the amount, often from refined sugars (sodas, fruits drinks…)


1-Fruit Juice can have a lot of Fructose

Fructose is a type of sugar which most of it can only be metabolized by the liver.

And the fructose ingested will be transformed into glycogen and stoed in the liver, ready to use it as soon as it needs it.

But when the liver is completly full of glycogen (it can store around 100g), the next fructose ingested will be turned into fat by the liver.

It can be an issue if you want to stay very lean.

But that’s not it. Fat is not only the issue.

By eating too much fruits causing fructose to turn into fat into the liver, some fat can stay there and not get out wit the time.

This can lead to Fatty Liver Diseases (FLD) which are booming nowdays, with persons consuming exess amount of fructose.

Excess amount of fructose can be also lead to problems like diabetes, metabolic syndromes and obesity


2-Prefer Taking Fruits instead of Fruit Juice

Consuming fruits instead of consuming fruit juice is a no brainer.

Fruits contain water and fibers, and it will be difficult to eat too much fructose by eating only fruits.

So although it can bevery convenient, a real piece of fruit is much better than fruit juice.

You will get all the antioxydants and keep the natural fiber.


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3 Horrible Things That Can Happen if You Lift Too Heavy



lift too heavy
3 Horrible Things That Can Happen if You Lift Too Heavy
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If you lift too heavy, you may endure a lot of consequences that can be detrimental to you.

When you want too build muscle, it is true that the technique of progressive overloarding to increase the size your muscle is very effective, however you have to do it in the right way…not lifting too heavily.

Here are 3 Horrible Things that May Happen if you Lift Too Heavy:

1- Injuries May Occur if You Lift Too Heavy

You can have a lot of different kind of injuries, if you decide to lift too heavy: muscle injuries, hiatal hernias, spinal injuries…

When you try to lift too heavy weights, your connective tissues will be affected in a bad way. You can have pulled muscles and tendinitis for example.

Your back can endure a lot of stress during your training. And if you try to lift too heavy, it can increase this stress a lot more wich can unfortunatly lead to spinal injuries.


2-Cardiovascular Problems

Heavy lifting can also results in damaging the aorta. When you lift heavy, you will notice a high increase in blood presure which can leads to an aortic aneurysm.

Moreover, you may have a life lasting enlargement and/or tearing of your aorta…


3-Lack of Efficiency of your Nervous System

Your nervous system can also  be impacted in a bad way. Because when you train too heavy you loose focus as your nervous system goes into a mode of hyperexcitability and overdrive.

It is a global issue because your nervous system is responsible for generating your muscular contractions

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3 Bad Foods to avoid at all or that you should limit



3 Bad Foods to avoid at all or that you should limit
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Of course you can eat whatever you want because it’s your own body, but there are 3 bad foods to avoid if you want to live longer, if you want to have a better health and if you want to feel better, deep down inside you.

The Top 5 kinds of food to avoid that I will reveal to you will also prevent you from having a lot of diseases or simply from having a lot of circulating toxins in your body.

1- Trans-saturated fat

A lot of vegetable fats that are used nowadays, such as …. Contain pleinty of trans fat, whichi are closely link to serious diseases such as cancers for exemples.

Please stay avay fom this list of foods

Instead you can eat….

2- Sodas

Sodas contain so much bad things you can’t even imagine…I know it can taste good for some and be very refresheshing but then…but the disadvantages (heart diseases, increased risk of diabetes, dissolves tooth enamel) outweight the advantages by far

Drink water instead and you will be perfectly fine

3- Sodium

Even if it is not an aliment by itself, and that the body needs it for your pH balance, people tend to eat way too much of it, usually from processed foods such as pizzas, soups, proessed meats…

All this lead to very bad problems such as fluid retention where you can feel « bloated », and blood pressure which make your kidneys, your heart and your blood vessels work a lot harder

To conteract that, the best is simply to avoid eating all this amount of sodium in such bad foods, or also eat potassium-rich foods such as bananas and spinach.


Now sometimes it can be very tought to choose healthy food when you go to a restaurant. So if you really want to know what to choose when you go out, you can click on the link below:


Click Here to Finally Know the Best Food to Choose in a Restaurant


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