12 Secrets to Keep your Skin Younger and Healthier

Skin is the window that reveals stories of one’s life. From breaking acne during teenage time to the radiant glow of pregnancy and the sunspots of aging, both your age and health are reflected by your skin. When it comes to skin care goals the word “glowing” seems to universally rank to the top of the mind. So if you are in pursuit of a healthy, radiant and glowing complexion then you are at the right place, we have 12 proven and natural ways to maintain glowing skin:

Healthy skin

1) Sun Protection- Excessive sun exposure can cause wrinkles, age-spots and other skin problems, as well as increase the risk of skin cancer, so in order to protect your skin from the harsh sun use a safe mineral based sunscreen daily that must be SPF 30 or higher and should have active ingredients like zinc oxide or titanium dioxide. You should apply sunscreen generously and then reapply after every two hours if you are swimming or perspiring.

2) Treating Skin Gently- Oils from your skin can get removed if you take hot water showers for long so try to use warm water rather than hot. Don’t keep touching your skin every now and then so that skin stays free of dirt and germs. Also after bathing or washing gently pat or blot your skin with towel so that moisture stays on the skin.

3) Stress Management- Stress indirectly interferes with the hormone levels in our body which can make skin more sensitive and trigger acne breakouts and other skin problems so in order to get a healthy skin get a healthy state of mind and stay stress free.

4) Avoid Smoking- Smoking has many detrimental effects of our body from head to toe, but as far as skin is concerned it restricts the supply of oxygen to our skin which makes our skin dull and rough as well as increases the free radical accumulation which further increases the risk of some skin cancers.

5) Vitamin C- We all have known how much vitamin c is useful for our body, but do you know that it could do wonders for your skin, as it can fade hyperpigmentation, brighten skin tone, protect against environmental agressors and promote collagen and elastin production. In short its a key ingredient for glowing skin.

6) Proper Hydration- If you are dehydrated than automatically your skin will not glow and look dull, by drinking 8 glasses of water a day your skin will be moisturized, healthy and radiant.

7) Healthy Diet- According to a research a diet rich in fish oil or fish oil supplements and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin. Eat healthy fats like those found in nuts, flaxseeds and avocados which can replenish body’s ability to make healthy cell membranes which can protect against environmental damage by restoring the skin barrier. Other healthy foods for glowing skin include chia seeds, olive oil and whole eggs.

8) Proper Sleep- Sleep for eight hours is a standard rule of thumb but it is advised you always listen to your body. Disturbed and poor sleep routines can cause wrinkles, increased signs of aging and a compromised skin barrier function.

9) Proper Cleaning- Dirt and germs can accumulate on your skin after a long and hectic day, so bathing alone can not keep the skin free from dirt, so in order to keep skin germs free make a habit to wash your skin when waking up and before going to bed and even after sweating.

10) Face Mask- Face masks shouldn’t even be considered an indulgence and you should apply these regularly. To maximize the glow opt for hydrating face mask ingredients like hyaluronic acid, sodium hyaluronate and vitamin E.

11) Stay Active- Exercising regularly increases the blood flow throughout our body which in turns encourages the minerals, vitamins and oxygen from blood to reach the skin thereby making skin more radiant, younger and glowing.

12) Food Allergies- Excessive consumption of processed foods, dairy, sugar can cause skin inflammation leading to skin rashes and acne breakouts, so try to minimize these foods and eat diets rich in fruits, nuts and vegetables.

 

 

Benefits of CBD Oil

What actually is CBD?

CBD stands for cannabidiol which is a lesser known child of the cannabis sativa plant, but it has a more popular sibling tetrahydrocannabinol or THC which is an active ingredients used in pots to get high. Both are different from each other as THC is a psychoactive and increases anxiety whereas CBD is being used for medicinal purposes.

According to studies CBD is non-psychoactive and is known to provide relief from anxiety, depression and post-traumatic stress disorders. Its become pretty much easy to access and reap the benefits of CBD as nowadays it is being available in the form of oils, nasal sprays, lollipops and much more. CBD is now being tested on drug resistant teenagers suffering from epilepsy.

Although CBD Oil does have small amounts of tetrahydrocannabinol(THC) but that are vey low in concentration. CBD does not affect the components of human endocannabinoid system which are very important for our nervous system.

Endocannabinoids are receptors of the nervous system which are responsible for producing pain and anxiety. Though CBD Oil might boost the levels of naturally occurring endocannabinoids. Certain studies indicate that the CBD Oil increases appetite and also has the ability to treat certain types of seizures.

Amazing Benefits of CBD

1) Pain Management – CBD is very efficient in reducing pain. Endocannabinoid system(ECS) is an important system in human beings which is responsible for sleep, appetite, immune system and pain.

Pain is felt inside your body when endocannabinoids which are neurotransmitters produced by the body bind to the cannabinoid receptors in the nervous system. According to studies CBDs can help in reducing chronic pains by impacting the receptor activity which decreases inflammation.

Research is being done to find out the extent to which CBD oil can help in conditions such as multiple sclerosis and arthritis.

2) Anxiety and Depression – Usually pharmaceutical drugs are used to treat symptoms related to anxiety and depression, which are habit forming and cause side effects like drowsiness, agitation, insomnia, sexual dysfunction and headache.

CBD has shown promise as a treatment for both depression and anxiety, leading many who live with these disorders to become interested in this natural approach.

Also several studies done on animals have shown antidepressant effects on animals.

3) Neuroprotective Properties – CBD is used in treating neurological disorders like epilepsy and multiple sclerosis. Muscle spasticity is a common symptom in people with multiple sclerosis, Sativa which is an oral spray consisting of combination of CBD and THC is very useful in this case.

Several studies have shown that the treatment with CBD improved sleep quality and in people having Parkinson’s disease.

A study done on mice genetically disposed alzheimer’s disease and also prevented cognitive decline.

4) Heart Health And Blood Pressure – High blood pressure increases the risks of heart diseases and stroke. CBD reduces systolic blood pressure and also has stress and anxiety reducing properties.

CBD oil has lots of antioxidants and anti-inflammatory properties which help in reducing blood pressure thus keeping the heart related illnesses at bay. CBD has shown to reduce oxidative stress and prevent heart damage in diabetic mice with heart disease.

5) Relief from Cancer related Symptoms – Pain, nausea and vomiting are some of the common symptoms of cancer related treatment. Those who received treatment with extracts containing both THC and CBD observed significant reduction in pain in comparison to those who received only THC extracts.

In a recent study, patients who were undergoing chemotherapy used CBD oil and found it helped to reduce the side effects of chemo, particularly feelings of nausea.

You can checkout various CBD products from here.

 

 

 

6 Amazing Benefits of MCT Oil – Why To Take MCT Oil?

What is MCT Oil?

You might have heard about coconut oil, mustard oil, sunflower oil but not of MCT Oil. So, basically MCT Oil is made up of medium chain triglycerides which is lower than most of the fats present in the food we eat. These medium chain triglycerides are easier to digest and provides instant energy after consumption.

You will feel more energised and fuller along with storing less fat if you consume MCT Oil instead of coconut oil. MCT Oil is extracted from coconut and palm kernel oil. MCT Oil is often used by people looking out to lose weight and boost energy levels during high intensity endurance workouts.

It has also been claimed that MCT Oil can improve the ability to think as well as reduce various forms of dementia. MCT Oils are processed by the body in the same way as other oils, they go straight to the liver from the gut, from there they are converted into ketones which can be used by the brain instead of sugar or glucose.

MCT Oil is synthesized on the principle of ketogenic diet in which the the calories are used instantly and are not stored as fats which is effectively used by people to lose weight.

MCT Oil benefits

Amazing Benefits of MCT Oil

1) Weight Loss – According to a study the MCT Oil increases the release of hormones which promote the feeling of fullness in our body. It releases the hormones peptide YY and leptin which promote the feeling of fullness.

Consuming 2 teaspoons of MCT Oil as a part of breakfast can contribute to eating less food for lunch due to which limits the amount of calories consumed thus contributing to weight loss.

MCT Oil improves the encourages the growth of good bacteria and supports the gut lining which is also important in weight loss.

2) Reduction in Lactate Buildup in Athletes – During heavy exercises althletes often face the problems of rising lactate levels during the exercise which impacts the performance negatively.

Interestingly, athletes who took 6 grams or about 1.5 teaspoons of MCT with food before exercise had lower levels of lactate and felt better.

Also MCT results in better fat burning during the exercise because it promotes the usage of fats instead of carbs for energy. Though MCT Oil benefits in weight loss during the exercise but its not strictly proven whether it makes you exercise better or not.

But, atleast consumption of MCT Oil before exercise does not impacts the exercising performance negatively for sure, which is encouraging.

3) Provides Energy to the Brain – Since MCT are more easily absorbed by the body because of the way its synthesized in our body so it gets stored into our cells without being broken and therefore provides instant energy. MCT gets converted into ketones by the liver which are highly useful source of energy for the brain cells.

4) Fights Yeast and Bacterial Growth – In hospitals MCTs have reduced fungus infections by upto 50%.

MCTs contain caprylic, capric and lauric acid which reduce the yeast and fungal infections, according to tests done in a test tube MCT Oils reduced the growth of a disease causing bacteria named Clostridium Difficile.

5) May Reduce Heart Disease and Cholesterol related issues – MCT can reduce heart disease in many ways, i.e it can reduce LDL or bad cholesterol along with encouraging weight loss.

According to a 2019 study, it decreased insulin sensitivity in healthy people which decreases the risk of heart disease. Moreover MCT can increase the production of HDL or good cholesterol and reduce the C-reactive protein (CRP) which causes inflammation in the body which in turn increases the risk of heart disease.

6) May help reduce cravings and Support Diabetes Management – Medium chain fatty acids are much lower in calories than long chain fatty acids and assimilate in the body much faster, MCTs have shown to reduce fat fat storage and encourage fat burning.

Also people with type-2 diabetes can well tolerate the MCT Oil supplements and MCT may increase pancreatic beta cell function and insulin sensitivity.

How to include MCT in your Diets?

1) Coffee and other Warm Drinks – You can take MCT by adding MCT supplements in any warm drink or coffee in morning.

2) In Smoothies – To get a boost in healthy fats along with numerous benefits you can add a teaspoon or two of MCT Oil to the glass of your favorite smoothie drink.

3) Shakes – Don’t worry if you are not able to consume the MCT during the morning, you can get the boost in energy pre-workout or support the recovery process by simply taking a teaspoon of MCT Oil. This will increase your energy during high energy workouts.

 

Hypothyroidism Diet: Best 5 Foods to Eat for Hypothyroidism in 2020

Thyroid is a butterfly-shaped gland that is located at the base of the neck which is responsible for releasing thyroid hormones in the body. These hormones are responsible for regulating body temperature, process of digestion and heartbeat and our metabolic system too.

Thyroid hormones are very crucial for body to work properly and without these hormones body processes begin to slow down. When the levels of thyroid hormone in the blood decreases then it is known as hypothyroidism.

Hypothyroidism is more common in women than men, though people of any age can suffer from hypothyroidism but people over the age of 60 are more prone. Hypothyroidism can be detected through a simple blood test. Hypothyroidism can be easily managed by taking thyroid medication on daily basis but whats better than taking the natural treatment root

Hypothyroidism or underactive thyroid can cause the following symptoms-

  • Constipation
  • Delay in periods
  • Depression
  • Hair loss
  • Dry Skin
  • Elevated Cholesterol
  • Hoarse Voice
  • Fatigue
  • Puffy Face
  • Slower Heart Rate
  • Sensitivity to cold
  • Swelling of the thyroid gland
  • Unexplained weight gain
  • Joint pain, stiffness, swelling

Best 5 fo

Foods to Add to your Hypothyroidism Diet

1)Eggs – Eggs are full of protein of high quality protein, iodine and selenium which are key nutrients responsible for the synthesis of thyroid hormones. Eating scrambled or boiled eggs in the breakfast can keep your thyroid hormones keep going.

2)Seaweed – Bladderwrack, kelp, nori and wakame all are full of antioxidants, selenium and zinc which provide a good nutrition to thyroid, adding seaweed to your diet can help reduce the inflammation in the body which is a symptom in hypothyroidism.

3)Fish – As we all know that fish is a superfood as it is a powerhouse of nutrients like omega 3 fatty acids, vitamin A, vitamin D, vitamin A and vitamin K, all these are extremely beneficial for thyroid function and provide relief from the symptoms of hypothyroidism too.

4)Brazil Nuts – They are rich in selenium, magnesium, copper, zinc and healthy saturated fats with just one nut providing 96 mcg of selenium which is almost 175% of the RDI and the thyroid gland has the highest concentration of selenium inside our body so try grabbing handful of these nuts to keep your thyroid fit and healthy,

5)Cheese – Cheese is another food that should be a part of your hypothyroidism diet. Cheese is rich in selenium, zinc, vitamin A, vitamin D and calcium which help in boosting the thyroid hormone production and synthesis.

Which Nutrients Are Optimum For Thyroid Health?

1) Iodine – Almost one-third of the world is iodine deficient, and it is required by the body to produce thyroid hormones, the main source of iodine is iodized salt, but many people do not get iodized salt which results in iodine deficiency and thus they begin to suffer from thyroid insufficiency.

Iodine supplements are not that much required as you can up your thyroid levels by adding the iodized salt to your diet.

2) Selenium – As there has been lots of talk about selenium already you might be curious about why the heck is selenium so beneficial for thyroid. Selenium activates the thyroid hormones so that they could be used by our body.

Selenium is also rich in antioxidants which provides the thyroid gland protection against the free radicals which damage thyroid. Try adding Selenium rich foods such as tuna, sardines, eggs and legumes.

3) Vitamin B-12 – Vitamin B-12 which is also known by the name of cobalamin plays a crucial part in thyroid hormones regulation in the body and it is also responsible for the production of DNA and red blood cells.

Vitamin B-12 is not produced by the body itself so it needs to be taken on a daily basis to support the proper functioning of our body. Diet sources of vitamin B-12 include eggs, fish, meat, poultry and legumes, but with age it becomes difficult to absorb vitamin B-12 from foods especially if you had a weight loss surgery or another operation or removed a part of your stomach or if you are a heavy drinker.

You can simply get your vitamin-B12 checked through a blood test done. If you want to up your B-12 levels or you are not able to absorb vitamin B-12 through food then you can get it from here.

4) Vitamin D – Vitamin D deficiency is linked to decreased thyroid hormones production and vice versa. You can easily get adequate levels of vitamin D by getting 30 minutes of sunlight daily but there are times when you may not get proper sunlight and according to a medical survey almost 42% of Americans were deficient of Vitamin D.

So, its better to take vitamin D supplements to fulfill your vitamin D requirements, but do remember one thing that vitamin D is best absorbed with Vitamin K2 so do checkout this if you want to have supplemental vitamin D.

5) Zinc – Zinc is also as useful for thyroid as is selenium, zinc regulates TSH  which is responsible for telling the thyroid gland to release thyroid hormones.

Although in developed countries people rarely develop zinc deficiency as they get abundance of it from their food supply.

If you want to get relaxation from stress, tiredness and fatigue which is a predominant symptom of Hypothyroidism and get ever active like before then you can definitely check this out.

 

 

 

The Workout For Abs and Butt You can Do From Anywhere

Equipments Not Required

Seeking the perfect workouts for abs and butt but don’t have the equipment then this article is for you.

Generally ab and butt workout are those which cannot be thought of without equipments, equipments are mandatorily required for these but in this article you will get to know how its possible without workout equipments.

Do you know about the superset and triset programming which are based on the concept of using multiple muscle groups more efficiently. In the supersets programming method two exercises are grouped together and you have to do both the exercises one after the other without taking any rest or break. With trisets the group of exercises would consist of three rather than two.

The workout for abs and butt without any equipment that you can do from anywhere makes use of this method which is a good option for people who are not advanced exerciser also and is not intimidating as well. Working out using these methods of exercises keeps your core engaged during the lower body workout which helps to maintain proper techniques and is safe for your core too.

You have to coordinate between the butt moves and core exercises so that the larger and the lower muscles are not tired after working continuously. In this workout every exercise is focussed on various movement patterns for various muscles to provide an overall well-balanced training stimulus.

For example- Your butt which is made up of gluteus maximus, gluteas medius and gluteas minimus which requires focus on three movement patterns- the squat(based on lunge variation), the hip hinge(glute bridge) and the hip external rotation(fire hydrant).

For the abs you should primarily target the “anti movement” moves- The plank and the pilates pilates pulse train anti extension(where you resist arching your lower back), the side plank works anti-lateral flexion(where you resist side bending) and the bird dog trains anti rotation(where your hips and spine brace to resist rotating). The leg lift allows some dynamic movement to really zero in your lower core.

What you need for the Workout?

An exercise mat to make comfortable moves, advanced exerciser’s can also use a mini band above the knees to the glute bridge and fire hydrant for adding more challenge.

Moves Required-

Superset 1 –

  • Curtsy lunge to reverse lunge with hop
  • Plank to side plank

Superset 2 – 

  • Glute Bridge
  • Leg Lift

Triset:

  • Fire Hydrant
  • Pilates Pulse
  • Bird Dog

Directions- Complete each of the move for 12-15(12-15 per side) reps. Its better to not to rest in between each superset and triset exercise. Each superset and triset has to be completed 3 times, after resting for 1-2 minutes between superset 1and superset 2.

 

 

 

 

10 Low Calorie Foods For Weight Loss in 2020

When people think of calories they simultaneosly link it with weight gain, to a certain extent “yes” calorie high foods tend to increase weight if consumed more than the daily requirement level, but having said that calories do provide us the energy needed for our body to function properly.

To add more to this, a healthy diet plan is very much essential for weight loss, not all people follow a healthy diet and which eventually leads to weight gain. So, its better to maintain a balance between healthy diet and exercise to encourage smooth weight loss.

There is no significant evidence that the negative or low calorie foods burn more calories than they provide, on the other hand the food that is low on calories provide fewer calories than expected because your body uses energy to digest them.

If you are seeking a way to decrease your calorie intake, then try to include these low calories foods in your diet to achieve your goal.

low calorie foods

10 Low Calorie Foods

1) Celery – Celery tops the list of negative-calorie foods and thats not surprising at all due to enormous nutrition it boasts.

Celery has 94% water content and about 1.6 grams of insoluble fiber that move through the body undigested, also it has only 17 calories along with this all. So, this should definitely be a part of your weight loss diet.

Moreover celery provides a good amount of vitamins and minerals (especially vitamin A and vitamin C) and keeps your gut healthy as well.

2) Broccoli – Broccoli is a member of the cruciferous family of vegetables and 100 grams of it contains 2.6 grams fiber and only 32 calories, on the top of it by consuming a cup of it your daily requirement of vitamin C is fulfilled too.

What else can you expect from a single vegetable, it is not hard to believe that it is cited as a super food.

Also it contains 90% water which helps keep feel fuller.

3) Spinach – Spinach is a super-food which contains high levels of zeaxanthin and lutein which are shown to prevent macular degeneration. It is full of nutrients and minerals which are very essential for our body.

It is high in vitamin A, vitamin C and vitamin K and has 91% moisture content along with only 23 calories making it weight loss friendly and a must have in your diet.

4) Asparagus – Asparagus is another green vegetable rich in nutrients which is low in calories, asparagus provides 20 calories, 2.2 grams of insoluble fiber and 93% moisture content.

Asparagus contains enormous amounts of vitamin A and some amounts of folate too. Due to the presence of Anthocyanins it keeps our blood pressure low and helps in preventing heart diseases.

Asparagus also has excellent diuretic properties and as a matter of fact it can cause a smelly urine, ha ha, but thats ok as long as it has so much to offer.

5) Carrots – Carrot is rich in vitamin A and beta-carotene making it a food beneficial for eyesight. It has 3g of fiber and 88% water content. One serving of (100 grams) has 53 calories and 4 times more the daily requirement of vitamin A.

Carrots also keep help in digestion process and offers diuretic properties as well which in itself is beneficial for weight loss.

6) Garlic – Garlic has a strong aroma, smell and taste and is used commonly in many dishes to add flavour. Garlic increases our immunity and is used as a remedy in various illnesses. It has anti-inflammatory properties too. It can fight infections and prevent high blood pressure therby reducing the risk of a heart disease.

It helps in the detoxification of blood and boosts metabolism, thereby helping in weight loss.

One clove of garlic has only 5 calories.

7) Kale – Kale is seen on the plate of most athletes and gym people, it is due to the fact of the presence of micronutrients it contains. It provides you more than the daily requirement of vitamin A, vitamin C and vitamin K, 39% manganese along with other nutrients and minerals.

According to a research vitamin K intake is known to help in decreasing body fat and weight. Manganese is an important mineral that is associated with the production of thyroxine which is a thyroid hormone that is essential for the vital body functions such as appetite, metabolism and bowel movements.

100 grams of kale comes with 2g fiber, 50 calories and 85% water content.

8) Cauliflower – Another member from the family of cruciferous vegetables that too providing lots of benefits. It is also rich in vitamin A and vitamin C like the other members of cruciferous veggies and also contains significant amounts of good for body antioxidants.

100 grams of cauliflower contains 2.5 grams of fiber, 92% water and about 25 calories. Also you should consider not boiling cauliflower and takes a good percentage of vegetables antioxidants thereby reducing its weight loss benefits.

Although steaming, stir frying and microwaving are other cooking options to consider.

9) Cucumber – Cucumber is a fruit which has above 95% water content, it doesn’t provide that much fiber but it placed under the category of low calorie foods because of the very low calories it has per 100 grams(15 calories).

Cucumber contains weight loss friendly vitamin K along with vitamin C, vitamin A and minerals like copper, phosphorus, magnesium and potassium.

10) Zucchini – Zucchini can be added to almost anything i.e in snacks, main dishes and side dishes. Nowadays people are consuming noodles made by spiralizing zucchini called “zoodles” as a substitute for pasta and noodles which is full of carbs and calories.

Zucchini contains 1gram of fiber, 95% water and only about 17 calories per 100 grams of serving. Due to the versatility of zucchini it becomes a perfect choice for people who are seeking a low calorie weight loss diet food which is nutritious as well as delicious.

 

 

Deck Of Cards Workout – What Is It?

What is Deck Of Cards Workout?

The deck of cards workout is based on the card numbers where a particular card represents a specific exercise and the number on the card represents the number of reps that you have to complete.

Surprising isn’t it? But it’s not that easy as you think.

A deck of cards workout can be fun and is an easy way to plan your workout sessions. If you want to do cardio workouts then you will choose exercises to increase heart rate like jumping jacks. If strength training is to be done then your deck of cards workout variations will include resistance exercises like dumbbell chest press, squat presses, burpees, lungee curls or spider pushups.

Deck of cards workout benefits you in many ways, it makes exercise and workout routine interesting and you will motivated as well but it can be draining as well because the number on the card denotes how much reps you are going to perform and demands serious stamina.

Deck of cards workout

How to do Deck Of Cards Workout and Select Exercises?

On a sheet of paper write ace, spades clubs and diamonds and make a deck of cards, after deciding exercise for deck of cards workout. The choice of exercises is completely yours but be sure to choose exercises related to your workout focus. For reference you can look exercises and strength training grouped based on a specific workout focus mentioned below:

Full Body Workout – Sit-ups, squats, push-ups.

Core Workout – Leg Lifts, Sit-ups, oblique twists.

Upper Body Workout – Push-ups, shoulder press, tricep dips.

Lower Body Workout – Bridges, Lunges, Weighted deadlifts.

Cardio Workout – High knees, jumping jacks, burpees.

Now that you have got an idea about how to select the exercises and also group them, we will discuss more about deck of cards workout.

To make it easy see an example on the working of deck of cards workout.

1) Pair the exercises belonging to a workout with each card suit –

  • Diamonds: Squats
  • Hearts: Push Ups
  • Spades: Jumping Jacks
  • Clubs: Sit-Ups

2) We know that the number on the card is the no of reps we will perform so it is better to decide the no beforehand. As a reference assign each face card 11 reps, 15 reps for aces or alternatively you could assign each face card different number of repetitions and for aces also you could follow the same -Different number on each ace card or a similar number on all the ace cards.

3) Deciding the time – You have to decide the time for which you will do a particular exercise. It would be good if you spend atleast 5-10 minutes on a particular exercise.

Benefits of Deck Of Cards Workout

You all know that exercising daily is not an easy task but with the deck of cards workout any exercise we do is much more engaging and doable. With this unique method of doing workout we tend to perform more than we would actually have done that too feeling positive and engaged. Our daily schedule is set and we tend to see the results more quickly as it is intense to perform the reps according to the number which is there on the cards and would help in achieving results be it weight loss or bodybuilding.

Lastly it’s a systematic means of exercising as the number of exercise and reps is pre-defined as earlier without the deck of cards workout strategy it might have been possible that we might cut down our exercises based on our convenience but now we are forced to follow this strategy and perform the exact number of reps written on the card even when we are tired.

What To Do Now?

Now that all is done you just have to start your workout. Shuffle the deck of cards then pick up a card from the deck and perform the exercise according to the number of reps mentioned on the card chosen for the time defined for the exercise associated with that card, now repeat this process till your workout is completed. Yes, you have planned and implemented your complete workout routine with a deck of cards.

Don’t follow the rules mentioned above strictly you can add your own twists and modify the strategies told above. For instance if you chose the same card 3 times during a workout session then you can keep that card aside and pick another card so that you perform a variety of exercises and not only same exercise multiple times. Hope you liked the deck of cards workout. Do write in the comments below that how was your experience with it.

 

 

Does Working Out Increase Testosterone Levels?

Workout increases testosterone levels but not all exercise increase it upto the same level. To have a significant increase in the levels of testosterone one must add T-level activities to your workout exercise. In this article you will find how working out increases the testosterone levels, which exercises will benefit the most and much more.

How Body Workout Increases the Testosterone Levels?

  • After comparing the T-levels in men and women after weight training exercises, the results showed boost in the testosterone levels in men whereas in women there was almost negligible increase.
  • A 2004 study on older men found out that regular body exercise increased testosterone and growth hormone as well as showed postitive affects on the cognitive function.
  • Resistance training and exercises have known to increase the short and long term T-levels.
  • Resistance training specifically weight training workout are very effective in increasing the levels of Testosterone in both short and long term.
  • According to a study the boost in the T-levels in women are temporary and for a short time.

 

Complete Guide To Macros Nutrition

What Are Macros?

Well starting out, Macro is a short form of Macronutrient. Macros or macronutrients are a combination of the three most important set of nutrients i.e proteins, carbohydrates and fats. Whenever you’re on a macros diet your diet will consist of these three nutrients, macros diet can be adjusted accordingly to help you gain muscle, lose weight and to repair your body tissues after strength trainings. Macros diet supplies body the crucial vitamins and minerals that your body needs to perform essential functions from regulating hormones to brain performance. A macros diet is different from traditional weight loss diets and is based on the principles derived from Zen Buddhism. Macronutrients constitute majority of calories present in your food. One gram of carbohydrates provides 4 calories, one gram of protein provides 4 calories, one gram of fats provides 9 calories.

Macros to lose weight

What are the benefits of Macros Diet?

1)Macros For Weight Loss You can track the macros and following that diet will help you to get rid of excess calories and encourage weight loss.

2)Macros For Muscle Gain – Macros diet is rich in proteins and helps in the post workout recovery as well as providing the right amount of protein to your body when needed, therefore it helps in muscle gain and getting the desired results from the strength training.

3)Proper Nutrition People nowadays live a sedentary lifestyle and because of this they dont get the right nutrition from the food they eat, a macros diet containing all the essential nutrients and minerals ensure that people are getting the required nutrition our body needs to work efficiently.

4)Optimal Functioning of Body – Macros diet plan supports our immune system, muscle mass and metabolism as well as the fats present in the macros diet encourage proper nutrients absorption.

How to count Macros in your Diet?

According to a study, adults should get 45 to 65 per cent of their calories from carbs, 10 to 35 per cent from protein and 20 to 35 per cent from fats.

Wait, if you dont understand these percentage of calories that you should try to get from macros diet then not to worry, we have a formula to assist you to manage the quantities of carbs, proteins and fats that constitute your macros diet. You can follow the formula below and can go with including the quantities of macronutrients mentioned in your diet.

Carbs: Calories in one day(1600)*Percentage of calories from carbs(0.5)/No of calories per gram in carbohydrates(4) = 200 grams of carbs per day.

Protein: Calories in one day(1600)*Percentage of calories from protein(0.20)/No of calories per gram in protein(0.30) = 80 grams of protein per day.

Fats: Calories per day(1600)*Percentage of calories from fats(0.30)/No of calories per gram in fat(9) = 53 grams of fat per day.

Macros for weight loss

Is Counting Macros to Lose Weight Any Good?

Macros diet requires a strategic plan to be executed because inculcating specific or fixed amount of calories in your daily diet could prove to be a cumbersome task for some. Macros Diet for weight loss should not be felt as if you are burdened to ingest the food daily that you dont like and it should to treated as a flexible diet which doesn’t strictly restrict you from eating the foods that you used to eat.

That being said you should not completely sideline the fact that you are on a macros diet and vegetables would still be a healthier choice than eating cookies or chips, but according to me if you want to reap maximum benefits than you should maintain a right balance of healthy foods along with not restricting to eat candy or fun foods would be a better approach when on macros nutrition.

Also, some people often have preconceptions about macros diet is that you can eat Pop Tarts or Cheese Doodles when following a macros diet. One must always keep in mind that macros diet is not a diet which will help you to lose weight, rather it encourages counting your calories intake which in turns helps you to encourage healthy eating, so following macros to lose weight along with a flexible diet is the key, regularly eating junk or processed foods even if it adjusts your calories intake is not a thing to do, rather one should focus more on the quality of diet when on macros to lose weight.

 

 

 

 

 

8 Easy Ways to Reduce Facial Fat

Facial fat is a challenge as its difficult to remove fat from face if you are already struggling to lose weight, it can be frustrating as well if it bothers you, so here in this article we are going to discuss the strategies to encourage fat burning along with slimming of your face.

Puffier or round face especially in women can be caused by change in the hormones during pregnancy or periods and by thyroid issues in which the metabolic rate of the body reduces which in turn results in facial bloating. Mostly facial fat is due to the weight gain in other areas of the body however by making lifestyle changes can help you to achieve a slimmer face.

8 ways to lose face fat

Here are some of the ways to reduce facial bloating-

1)Focus on Cardio Exercise- Many exercises are there but some are known specially for weight loss than others.

A study in 2012 done to know the effects different types of exercises who were overweight or obese, and according to the results aerobics training which is a type of cardiovascular exercise is the most beneficial in slimming face in comparison to the resistance training which primarily builds lean muscles.

So, aerobics training exercises are very important if you are specially looking to lose weight. Its completely your choice to perform cardio at a low, moderate or high intensity but as a matter of fact performing high intensity exercises several times a week help to burn fat much faster.

According to a study in which postmenopausal women were told to do different amount of exercise which included moderate to high intensity workouts for a period of 12 months, so those who worked out more than 300 minutes per week burned more of their body fat than those who did only 150 minutes a week.

This study overall suggested that cardio exercises are effective in burning body fat thus slimming your face as well.

2) Facial Exercises- As its already known that doing facial exercises helps to strengthen and tone muscle facial muscles but its not clear whether these facial exercises help reduce facial fat or not. Though facial exercises tend to make our face look more firmer and sleek as we lose weight.

3) Cut back on Sodium- Sodium is known to retain the water inside our body which in turn causes facial bloating and our face looks puffier. You don’t need to be a nutritionist to manage your diet, its just that you have to check the salt contents of the processed foods you usually eat.

Making these changes and reducing the level of salt intake can help in reducing the amount of sodium you consume.

What happens is when you eat those salty potato chips or sodium rich sushie, they will increase the level of salt in your body and our body tends to hold more water so as to prevent from dehydration which in turn cause the face puffiness.

CDC recommends to not consume more than 2,300 mg of sodium per day as a part of healthy eating diet. Just manage to keep it under this level and then you are good to go.

4) Drink More Water- What to do if you have consumed excess of salt after having a heavy meal, don’t worry just sip 1-2 glass of water and then the body will flush the excess salt out through urine.

Also drinking a glass full of water before having your meal makes you feel fuller and thereby reducing the amount of food you would have eaten, which will reduce the calories and help in the weight loss, as weight gain is caused by the excess calories you eat which are then stored as fats.

Also drinking water promotes lipolysis, in which body breaks down the fat stores into the fatty acids which is used to generate energy, so this by drinking water you are encouraging fat loss too.

5) Reduce Alcohol Consumption- As you read above about the benefits of drinking water, just imagine what would happen in case of dehydration, and alcohol consumption causes dehydration which also alerts the body to hold more and more water also called water retention in simple words.

Alcohol contains lots of calories and offers no nutritional value making it a perfect source of easy weight gain, its not over yet, alcohol also suppresses the hormones that are responsible for us feeling fuller after a meal, so if we are consuming alcohol we might overeat and consume the excess calories which will cause weight gain and facial bloating.

So, people who want to reduce facial fat or lose weight might consider reducing their intake of alcohol consumption to achieve a slim and fat free face.

6) Get Adequate Sleep- Do you know about the hormone which causes the feelings of fullness after the meals, also do you know that hormone is related to your sleep, so indirectly sleep is related to weight loss.

Lets discuss in more detail.

Ghrelin is a hormone which causes the feelings of being hungry and leptin is a hormone that tell the body to stop eating and lack of sleep increases the levels of ghrelin and decreases the levels of leptin, so a person who sleeps less eats more and vice versa.

Simply getting the adequate sleep can help lose weight and decrease the amount of fat stored in the face.

7) Include veggies and whole grains- First of all try reducing the processed foods and refined carbohydrates as they are stores of calories and mostly nutrient and vitamins deficit because during processing they lose their fiber and nutrients.

Focus on including more of leafy greens, fruits and high fiber veggies that are rich in vitamins, minerals and fiber which maintain proper nutrition as well as keep you full.

With proper exercises and healthy diets people can lose face and body fat easily.

8) Lower Sugar Intake- Sugar is very damaging to human body, it can cause weight gain, diabetes and even increase the risk of diseases like stroke and heart attack. But you can prevent all of them just simply cutting or reducing your sugar intake.

Long term affects of reducing sugar intake are quite impressive as you will be full of energy and your moods swings will temper and will even help in reducing the depression symptoms.

Sugar often causes fatigue and tiredness in our bodies and on top of it contributes to weight gain as its high on calories, so its better to cut it down to reduce weight and make our face slimmer.