​Add some cardiovascular exercise before your strength training for a complete exercise routine.

Add a Warm-Up
If you want to turn this strength training workout into a full-body workout, begin with three minutes each of the following exercises for an additional nine minutes of cardiovascular exercise. They will add a dose of heart-pumping cardio into your routine, and get your body ready for the weight-bearing exercises.

You are most likely already familiar with these foundational exercises, and for good reason: They are great for a boost of heart-pounding, lung-expanding cardiovascular exercise. Best of all, you can do them all in a pretty small space.

After you cycle through these three exercises, take a one-minute rest before moving on to the strength training workout.

Be careful: If you have knee or ankle pain, focus on your form, not your speed. Always try to land on the front of your foot, with your knees bent, to be sure that your muscles, and not your joints, are bearing the brunt of these exercises.

Modify it: Well-cushioned sneakers can also help alleviate the strain of jumping jacks on your joints.

​There's a science behind this exercise routine. 

Understanding H.I.I.T.
This workout combines interval training, which has been scientifically proven to be most efficient in improving your health, with weight-bearing exercises to strengthen your muscles. The result? A full-body workout that will strengthen your heart, lungs and muscles without a trip to the gym or a single piece of equipment. It’s based on the principles of high-intensity interval training — known as H.I.I.T. — which uses short bursts of strenuous exercise to make a big impact on the body. If moderate exercise — like a 20-minute jog — is good for your heart, lungs and metabolism, H.I.I.T. packs the benefits of that workout and more into a few minutes. It may sound too good to be true, but learning this exercise technique and adapting it to your life can mean saving hours at the gym.

The Benefits of Body Weight Exercises
The body is by far the most portable gym known to humankind, and although technology has evolved tremendously over the past 200 years, the design of the human body has been the same for thousands of years. You don’t need any fancy equipment to get fit. The benefits of body weight training are obvious: These exercises can be done anywhere, anytime, and for free.

However, there is an added benefit to training with just your body weight. Learning to tap into your body’s potential can help you master your own body, as our muscles control every movement we make from the tip of our toes to the top of our heads. We don’t walk around carrying barbells, but we do need to be able to support our own body throughout every movement we make. Training the body to better support its own weight can reduce injury risk and help us remain flexible as we age.

Have concerns about strength training? We'll eliminate them.

I don’t want big muscles. You see the word strength and instantly think of big, bulky muscles. This workout will build functional strength through natural body movements you perform everyday without thinking about it. They will leave you feeling strong and toned, but not looking like a bodybuilder.

I’m too [insert your excuse here] to strength train. These exercises are suitable for all ages and abilities, from kids to grandparents. Exercise is medicine and strength training is a very healthy part of a prescription for any body – it makes you stronger, faster, more flexible and it can be helpful with injuries, arthritis, osteoporosis and much more.

Should I talk to my doctor? Most people don’t need to. Almost anyone can do these exercises. But if you’re over 40 and if you’ve been inactive for a while it’s probably a good idea to check with your doctor before jumping head-first into a strength program. This is particularly true when talking about H.I.I.T.
​
I’m just too busy to work out. That can’t really be true. Just 10 minutes of exercise per day can help people of all ages and fitness abilities improve strength, fitness and cellular metabolism. You can perform this workout in a conference room at work, in your bathroom before you shower or in your living room as you watch TV.

REFERENCE:   https://www.nytimes.com/

The  DASH diet, made up of low-sodium and healthful foods, was originally started by the National Heart, Lung, and Blood Institute (NHLBI) as a diet to help reduce blood pressure.
The   NHLBI publishes free guides on the plan so you can see if it is right for you.
The plan focuses on fruit, vegetables, whole grain, lean protein and low-fat dairy and eliminates foods high in fat and sugar-sweetened drinks and sweets, according to U.S. News and World Report.

The flexitarian diet encourages people to try alternative meat options, like tofu, but leaves room for flexibility if you can't quite fully give up meat. The diet was promoted by dietitian Dawn Jackson Blatner in a 2009 book that says you can reap the benefits of a plant-heavy diet even if you eat meat occasionally,  according to U.S. News and World Report.
This plant-heavy diet focuses on adding five food groups -- "new meat," fruits and vegetables, whole grains, dairy and sugar and spices -- to your diet, instead of taking foods away.
The "new meat" food group includes tofu, beans, lentils, peas, nuts, seeds and eggs, according to U.S. News and World Report.

WW, formerly Weight Watchers, ranked in the top five for best diets overall and continued to hold the No. 1 spot for best commercial diets and best weight-loss diets for 2020.
The program, which is backed by Oprah Winfrey and recently signed on Kate Hudson as an ambassador, rebranded in 2018 with a new name, WW, and a focus on wellness.
WW's myWW program, launched late last year, uses details of members' food preferences and lifestyle to match members with one of three ways to follow the WW program, according to the company.
applies points values to foods, with higher points for foods high in saturated fats and sugars, and lower points for foods with high levels of protein.
WW offers its members support online and is well-known for its in-person group meetings.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, ranked fifth last year, is a hybrid of the top-rated DASH and Mediterranean diets.
The diet focuses on "10 brain-healthy food groups: green leafy vegetables in particular, all other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine," according to U.S. News and World Report.
Among the diet's requirements is eating three servings of whole grains, a salad and another vegetable daily, as well as a single glass of wine if desired.

The Volumetrics diet is described by U.S. News & World Report as "more of an approach to eating" than a structured diet.
Food is divided into four groups with the goal of eating more of categories one and two (fruits and vegetables, nonfat milk and broth-based soup, grains, low-fat meat, legumes) and less of categories three and four (meat, crackers, cheese, cookies, nuts, butter, oil, candies and chips).
"The point is to learn the Volumetrics philosophy and apply it where you can throughout the day," writes U.S. News & World Report. "See where you can replace a category four item (baked white potato) with a category one item (sweet potato), for example."

The Mayo Clinic diet focuses on a restructured food pyramid that emphasizes fruits, vegetables and whole grains,  according to U.S. News & World Report.
"In general, these foods have low energy density, meaning you can eat more but take in fewer calories," writes U.S. News & World Report. "Think of it this way: For about the same amount of calories you could have a quarter of a Snickers bar or about two cups of broccoli."

REFERENCE:   https://abcnews.go.com/GMA

REFERENCE: https://healthlignetap.com ​

As soon as we hear the phrase “weight loss” the first thing that comes to our mind is hunger, restrictive diets, and excessive workout. However, most of the time, the person ends up breaking the diet and giving up on the whole diet program. There are some foods that are very rich in nutrients, which will provide you with the necessary daily intake of vitamins and significantly reduce your appetite, preventing you from feeling hungry. One of these foods is banana. Following are some benefits of including bananas in your diet.

Some of these ingredients may cause side effects or even complications to some dieters with particular health conditions. You may want to remove ginger and cinnamon from your smoothie recipes if you suffer from high blood pressure. These ingredients would make the hypertension worse. Also, pregnant women should limit their daily intake of ginger to 1 g a day. Talking to your doctor about your individual needs and conditions is important before starting a diet, or adding a particular ingredient to it.
The banana smoothie can be the best choice if you are a breakfast skipper because it won’t make you feel full, however, it will give you enough energy to start your day.
Keep in mind that to safely and surely reach your weight loss goals you have to make sure that you are having two elements; healthy eating and consistent exercise.

REFERENCE: https://healthlignetap.com ​

The amygdalin in apple seeds turns into deadly cyanide if the seeds are chewed or crushed. Basically, this serves as a defense mechanism for the fruit since cyanide affects the oxygen supply reaching the body cells, and might kill a person within a few minutes, if eaten in sufficient amounts.
Sure, the unintentional ingestion of one or two seeds won’t kill you, but might cause side effects, like dizziness, weakness, confusion, headaches, nausea, vomiting, and cramps. Swallowing the seed uncrushed is not a cause for concern, since it will pass through the digestive system undigested. Remember, the conversion to cyanide does not occur unless the seeds are crushed.

Apples produce a natural wax coating that producers wash off before sending them to the market. Plus, they use a synthetic wax instead to impart that glossy and firm look. This hides the age of apples and makes them look fresh.
Overall, this waxy coating is thought to be safe, but many people report certain health complications, like respiratory distress, ulcers, or infections, after eating an apple – and the wax may be responsible for that. What’s even more alarming is that this coating is used in organic and non-organic apples. Fortunately, there are some individual brands that avoid it. Do your research to find out if non-waxed apples are available in your location.

Modern food production harbors a number of hazards. That’s why we always opt for the most natural products in an attempt to preserve our health. But when it comes to unpasteurized apple juice or apple cider vinegar, the consequences may be severe.
A large number of people report being dangerously sick after the ingestion of E.coli and cryptosporidium, present in unpasteurized apple beverages. For this reason, children, older adults, pregnant women, and those with a weak immune system should drink pasteurized apple juice and cider, if they need to.
Bear in mind that when you drink the juice alone, you get pure sugar without the fiber to reduce it.

The Environmental Working Group classifies apples among the Dirty Dozen list of foods that contain high doses of pesticides. As a matter of fact, apples have been ranked at the top of the list for more than five consecutive years.
Due to the waxy coating, pesticides are hard to wash off the fruit. Therefore, try to swap conventional apples with organic apples, though they can be highly expensive!
You should be fully cognizant of the fact that pesticides can be toxic and might cause several health issues, including allergy, respiratory tract irritation, nausea, diarrhea, headache, fatigue, loss of consciousness and seizures.

While many people think that eating apples promotes a healthy lifestyle and supports their weight loss objectives, it may come as a surprise that this fruit might not help you lose weight. Moreover, it stops you from shedding those extra pounds you’ve been working hard to lose.
The reason behind this is that apples feature many carbs. Even though they are not simple carbs that cause your blood sugar to climb, they offer ready fuel for energy that the body does not require to burn fat. Besides, the fiber in apples may cause bloating and gas, making you look heavier than you are.

REFERENCE: ​https://healthlignetap.com

Since 2006, the American College of Sports Medicine (ACSM) have conducted a survey to predict future health and fitness trends for the following year.
​
The survey conducted is used to help predict trends in both fitness and wellness for the following year with responses from those who work in the health and fitness industry, while also identifying fads, or activities/workout styles that are only relevant for a short period.

With the increasing rise in different forms of yoga like the Power Yoga, Yogalates, yoga in hot environments, and others it has for the first time appeared in the top 10 in this survey after 2016.

It is a global health initiative that is focused on encouraging primary care physicians and other health care providers to include physical activity assessment and associated treatment recommendations as part of every patient visit and referring their patients to exercise professionals. In addition, EIM recognizes fitness professionals as part of the health care team in their local communities. 
​
Trends dropping out of the top 20 since the previous survey were circuit weight training, sport-specific training, and core training.
​

• Do you feel better with three large meals per day or five smaller meals per day?
• Will you continue to eat in restaurants often?
• What types of fruits and vegetables do you like?

​A healthy diet should give you five to nine servings of fruits and vegetables per day, 25 to 38 grams of fiber per day, five or six ounces of protein per day, and a small amount of omega-3 essential fatty acids. To stick with your new diet, you'll want to include foods you enjoy. If you love hamburgers, that's OK. Make them at home with whole grain rolls and cut down the size of the burger patty, or use ground turkey. Add lots of lettuce, onion, and tomato. Serve your burger with a salad instead of fries.

More Tips:

• Choose crunchy raw green beans instead of chips and serve them with a little of your favorite dip.
• Replace high fat hot dogs with soy dogs.
• Choose whole grain bread and pasta instead of white bread and white pasta.
• Skip the sugary desserts and have a small dish of fresh berries with a dab of whipped cream or non-fat whipped topping, then add a sprinkling of chopped walnuts.
• Use lemon juice instead of oil for a salad dressing.
• Choose low-fat ground turkey instead of high-fat ground beef to cut back on saturated fat. (But remember to read the label—not all ground turkey is low in fat.)
• Use these tips for finding healthful foods on a restaurant menu.

Remember, resolutions aren’t about trying to do it all at once but about taking small steps toward a big change. It is important to check-in at each milestone so you can track and evaluate progress.
If you have met your initial goal, recognize that accomplishment and celebrate. For some it helps to have a reward system set up; as each milestone is met, you can do something nice for yourself. It is best to reward yourself with nonfood items, such as buying an outfit, going to a concert or getting a massage.
If you are not where you set out to be at your check-in, it’s OK. Don’t get discouraged. This is the time to reflect on why you got off track and make any necessary adjustments to your “SMART” resolution.

​BECAUSE THAT IS MY BIGGEST TRANSFORMATION. These photos, to me, are simply a physical representation of all the ways I’ve changed and grown that matter SO MUCH MORE. In the YEARS between these photos, I truly empowered myself through fitness. Little by little I strengthened my self-love and self-confidence just as I strengthened my muscles. And it all began by simply making the decision to GET HEALTHY. When I started to care for myself and my body, I began to believe I was worth taking care of. If I can make a massive lifestyle change babes, so can you. Time to get on team with your goals and start seeing the power within yourself.🖤🙏🏼

REFERENCE: INSTAGRAM

It is a strange fact of life that although our noses keep growing as we age, we also start shrinking.

The older we get, the shorter most of us become. In fact it is estimated that during every decade after the age of 40, people generally lose ¼ - ½ an inch, an amount that increases every decade.
Unfortunately, women tend to also lose more height than men, and are more prone to bone conditions like osteoporosis. 
The Baltimore Longitudinal Study of Aging discovered that women lost, on average, 2 inches between the ages of 30 and 70, and over 3 inches by the age of 80, while men lost just over an inch by the time they turned 70, and 2 inches by the time they hit the big 8-0.

We produce less of the hormones that help us to repair or replace cells [as we age]. This means our bones become weaker. Our vertebrae – the bones that help keep us upright – get compressed and rubbed all the time, so we might lose some of the actual bone. Our muscles and ligaments also get weaker, which adds to the effect.

The pressure on our spine to stay upright, even as the muscles around it become less effective, means discs between vertebrae can become flattened and the spaces between our joints becomes smaller.
It’s also the case that the arches in our feet flatten too, leading to further height loss.

Although shrinkage cannot be avoided completely, it is possible to slow the process and give your spinal column the best chance of being stronger and straighter for longer.

If you’re over 50 the National Institute of Health recommends that you get 1,200 milligrams of calcium every day to keep your bones healthy and strong. Make sure you’re getting that by drinking milk, eating a wide variety of fruit and veg, and taking additional vitamin supplements if necessary.

Alcohol can inhibit your body from making the most of its calcium supplies, while smoking is bad for your overall health and can be particularly damaging to your bones. Cut down, or just stop if you can.

Fixing your posture so you are not crumpling or straining you spine can also help you boost your height, and it will train your muscles to be long and strong in the process.

December abounds with holiday celebrations, but nothing can spoil good cheer like an emergency trip to the veterinary clinic. These tips can help keep your winter holiday season from becoming not-so-happy – for your pet and for you.
 
As families gather over hearty meals for the holidays, pets are likely to want to sample the spread.
 
Animal experts remind pet owners around the holiday season that some foods are OK for their pets, but that others are harmful and could even be deadly.
 
Here are some of the do’s and don’ts when it comes to feeding your pets during the holiday season.

Though it may seem obvious, serving alcohol to pets is a no-no.
​
Foods PetsBest insurance group says cats and dogs shouldn’t consume are: 
▪  Stuffing (since it often contains onions, scallions or garlic, which highly toxic for both cats and dogs)
▪  Ham
▪  Turkey bones
▪  Mashed potatoes that contain additives like butter, milk, onion powder or garlic
▪  Grapes/Raisins (highly toxic for pets)
▪  Chocolate (highly toxic for pets)
 
PetMD adds one more to the list both cats and dogs should avoid:
▪  Macadamia nuts (can be toxic)
 
Other items PETA says dogs should avoid are:
▪  Caffeine-containing dishes (can be fatal)
▪  Candy (really those containing the sweetener xylitol, which can cause liver failure)
▪  Dairy products
▪  Chives
▪  Bacon
▪  Nutmeg (can be toxic in large amounts)
▪  Salt/Sugar

Reference:
https://www.peta.org 
https://www.petmd.com
https://www.petsbest.com 

While you can’t change your genes, you can make the most of what you were born with by training for your shape.

We all have different body types. Some of us are naturally skinny; some naturally heavy. Our bone thickness and structure differ, too, as do traits like our muscle belly length and metabolic rate. When it comes to improving your physique, the better you understand your particular combination of genetic traits, the greater your chances are of building the physique you're after.
In the 1940s, psychologist W. H. Sheldon developed a system that divided humans into three basic body types. While not everyone will fall neatly into a single type, understanding these types can help you create a workout optimized for your genetic makeup. Here are descriptions of the three main body types, followed by ways to customize workouts for each one.

Endomorphs have heavier bone structures and often squarish torsos, with wide waists and large hips. Their joints are often thicker, and their metabolisms are slower.
Unlike ectomorphs, endomorphs have no problem adding mass to their bodies. Their problem is getting rid of it. If people with this body type want to get lean, they must be very diligent about eating well and getting lots of cardiovascular exercise.

Chances are you're not 100 percent ectomorph, endomorph, or mesomorph. Instead, you probably fall somewhere along the spectrum. You might lean more toward being an ectomorph, yet be able to add muscle mass, making you an ectomorph with some mesomorph qualities. Or, you might have the basic body shape typical of a mesomorph, but gain fat if you're not careful, which would put you somewhere between a mesomorph and an endomorph.
Having said that, you're probably closer to one body type than another. Once you know which type that is, you can start creating the most appropriate training program for that body type.

​Ectomorphs tend to have higher metabolic rates, with their bodies acting like crazy calorie-burning furnaces. If this is you, be careful not to over train, and make sure you allow plenty of time for rest and recovery. It you tried to train for two hours a day, six days a week, you're probably doing too much and need to build more rest days into your routine. In fact, ectomorphs should probably not weight train more than two days in a row. Many find that something like Monday, Tuesday, Thursday, and Friday is ideal.
​Your workouts should be short and to the point, rather than marathon sessions. Put a time limit of one-hour maximum on any given workout. Focus on basic, compound movements and straight sets in the 8-10 rep range. Forget about higher reps, dropsets, and supersets, and other intensity techniques that will only make it harder for you to recover before your next workout. Limit any extracurricular physical activity, and rest as much as possible.
Finally, if you're an ectomorph and want to improve your physique, avoid frequent bouts of prolonged cardio, which can tear down muscle tissue. If you feel compelled to do cardio, limit yourself to just a few minutes to warm up on leg day. Focus your attention on conserving energy so you can add, not subtract, muscle mass.

​Because they have slower metabolisms, endomorph usually benefit from greater overall training volume and frequency, and from doing substantially more cardio than the other two body types.
When endomorphs focus on lifting heavy, they tend to gain more fat. If you're okay with that, then train more like a powerlifter, with lower reps and plenty of rest between sets. But if you'd rather carry less body fat, keep your rest periods shorter and move quickly from exercise to exercise and from set to set. This faster pace will burn more calories, as will judicious use of supersets, dropsets, and so on. There is no need to go crazy with higher reps, but try to work in the 10-12 range for upper body, and do 12-20 reps for lower-body movements.
Endomorphs can and should also perform an even mix of compound and isolation movements. Squats and deadlifts will do far more to stimulate your metabolism and burn calories than things like leg extensions or cable cross-overs. And if you tend toward the endomorph end of the spectrum, you'll get the best results, in terms of body composition, by skipping rest days. On days that you're not weight training, go to the gym or get outside and work hard on your cardio.

If you hit the genetic lottery and are anything close to a pure mesomorph, whatever kinds of hard and consistent training you do will probably yield spectacular results. You can train longer and hit muscle groups more frequently that the other two body types, and make major gains. In fact, you'd probably be missing out if you didn't work harder.
As a mesomorph or near-mesomorph, your workouts can be a bit longer, in the 60-90-minute range, and can be a mix of compound and isolation movements, with reps as low as the 4-6 range or as high as 15-20. Either way, you're golden.
In general, mesomorphs can pretty much emulate the routines of pro bodybuilders and make very nice progress, because you're essentially like them. Although it should be noted that if you are chemical-free, train with a bit less volume and frequency than a chemically-enhanced athlete, since products designed to help build muscle mass can also aid recovery. As far as cardio goes, you don't need to avoid it like ectomorphs or hit it hard and heavy like endomorphs, a moderate amount will do you just fine.

Rereference: bodybuilding.com

Compare your photo with this chart  from the right to identify your butt type

You really need to fire up that gluteus maximus (the posterior glute muscles that give your booty a little more lift and pop) in order to turn that V shape upside down. I suggest exercises that also focus on hip range of motion (it's all a part of hitting those glutes) to plump up the saggy outer parts of this shape.

Squat Kick: Start standing with your legs wider than hip-width apart and your toes slightly turned out. With your arms straight in front of you, lower yourself into a squat until your butt is just below the height of your knees. Make sure your knees stay behind your toes when you squat. If your knees reach past your toes, widen your stance a little bit. Next, stand back up and when you reach starting position, lift your left leg as high as you can directly to the side of you. Lower your leg back to the ground with control. Repeat 12 times and switch legs. Do three sets of these - Exercise illustrated  in the first photo of this article.

​Square shapes fall a little on the bottom and hold excess volume up top, which can create a muffin top. To lift your bum, you should focus on the gluteus medius - the lateral muscles that sit higher on your booty, closer to your waist. And to really eliminate that muffin top you need to add rotation. "When you add rotation to your lunges and legwork, you're working your waist as well, which will help to trim down the love handle area. Two great exercises are a forward lunge with rotation and a reverse crossover lunge (or a curtsy lunge). Other than hitting your butt, these will target your waist, abs, oblique, and lower back as well.

​With the round O shape, the goal is just to maintain the shape with a great overall program. The best way to create more definition is to get all the muscles involved. Hitting your glutes from all angles and in different ways will maintain firmness and help you keep the shape you want.

Lunge matrix: First up, the lunge matrix. Do a forward lunge with the right foot, move your right foot out into a lateral lunge (your left leg will be straight in this lunge), and then move your right foot back into a reverse lunge. Try not to reset in between lunges, but move fluidly straight through the lunge matrix.  Do 10 to 12 reps on each leg.

Plies: Next, do plie squats in second position. Stand with your feet a little bit wider than hip-width apart, and externally rotate your legs at the hips so your toes are turned out. Lower into a deep bend in your knees, and then straighten your legs to stand up again. Do 10 to 12 reps and then, pulsing up and down at the bottom of your last plie for 10 counts.

Heart-shaped bottoms are not lacking in the gluteus maximus area. The key is to work the hamstrings and the gluteus medius to lift the area. The exercises to perk up the heart shape and round it out a bit are lateral movements that attack the gluteus medius, which sits higher, closer to your waist. I also suggest some rear leg extensions to target the back of your upper legs - the spot where your leg meets your derriere (also known as your hamstrings).

Single-leg squats: Next up, single-leg squats. You can use a chair here as a reference for depth or for safety and support, Balance on your right leg with your left leg lifted off the ground in front you. Keep your arms extended in front of you for counterbalance, and squat deep on your balancing leg, keeping your abs engaged and your back straight. But don't simply lower straight down. Make sure to initiate the movement by moving your hips back to really get into that butt muscle. Do 10 to 12 reps on each leg. A variation for this exercise is showed in the second picture. 

Arabesque leg lifts: Lastly, hold onto that chair and use it for balance with these arabesque and attitude lifts. Stand facing the chair with your legs externally rotated from the hips and feet turned out. Engage your abs and press your shoulders down and back. Place your left forearm on the chair with your opposite hand on your right hip to help stabilize. Keep your left leg slightly bent as you lift the right leg behind your body to just below hip height. 

Bent-leg pulses: For this exercise, you'll need a small ball like Pilates Mini Exercise Ball.

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REFERENCE: http://www.smh.com.au

1 - Place things back where you found them and re-rack your weights. Everything in a gym has its place. It doesn’t matter if it’s a dumbbell, weight plate, or medicine ball. If you’ve used it, always be considerate and put it right back where you found it when you’re finished. If you can lift it, you can put it away. Re-rack your weights. This is simply picking up after you. Something we all learn to do as children. It takes very little effort and helps the next person. Some people might say that the person before them left the weights scattered around so they are just leaving it the way they found it. That leads us to our next item.
 
2 - Re-rack someone else’s weights. It won’t kill you to pick up a small area you are in. Lead by example. If someone left your area unorganized then organize it when you are putting your weights up. It only makes sense. Who cares if you didn't make the mess? Be better than that. Most people who have a normally functioning brain will feel bad seeing you pick up after them and won’t make the same mistake again.
 
3 - Equipment use. Allow others to work-in when you are between sets on strength equipment. Offer other members work-in when you are on the equipment and if you are waiting for the equipment ask other members if you can work-in. Please refrain from reserving equipment with a towel or resting on equipment between sets. Please limit your use of cardio equipment to 30 minutes during peak times if other members are waiting.
 
4 - Give your equipment to people who need it more than you. If you are doing curls out of a squat rack for convenience there is nothing wrong with that. However, if someone is waiting to squat it is a deadly sin. Squat racks are for squatting. Equipment with two cable arms is for use of cable arms and not to hang a TRX, unless nobody else is at the gym. The same goes for deadlifting in front of a rack. You can deadlift anywhere. So you have to walk a few extra steps with weight. You are in a gym. Don’t be lazy. And don’t hold the same equipment for long time or different exercises unless there is another one available. Keep in mind the gym is not your own private gym.
 
 5 - Cell phone use. This is one of the most common and annoying behavior in the gyms. Limit your cell phone use to music while working out. If you can’t resist and want to text, email, or make a phone call while you are resting between sets, then step aside from the equipment and allow others to use it while you rest and use your cell phone.
 
6 - Dropping weights. Maintain control of weights at all times and safely lower to resting position or storage racks. Please do not drop weights from overhead or let drop from waist level to the ground.  Act like it’s your own equipment.
 
7 - Wipe down the benches and seats you use. Gyms are breeding ground for bacteria. Additionally no one wants to deal with your sweat grease.
 
8 - Don’t be an intimidating idiot. No one cares how big you are or how much weight you can lift. Everyone starts somewhere. Just because you have 15 years of experience under your belt you don’t have to make the 15 year old feel more stupid that he or she already does trying to work out for the first time. You aren’t in the gym to put on a show. You are there to workout. So is everyone else.
 
9 – Don’t train right in front of the weight rack. Normally the person lifting weights has the right-of-way. But when you choose to perform one-armed rows with one hand on the rack or you grab two dumbbells for biceps curls and step back only two inches, you prevent others from accessing the weights. Your best bet is to grab the weights you need and retreat to an area where you can exercise but not obstruct traffic. And remember to re-rack them when you’re finished with your set.
 
10 – Save the grunts and groans for home. Grunting or shouting as you lift weights doesn't just frustrate other exercisers around you; it leaves you looking like you want other people to notice you. And trust us, they will, but not in the way you want them to. If you find yourself making noises unintentionally, try pursing your lips as you lift and breathe properly exhaling as you raise the weight and inhaling as you lower it.
 
11 – Sharing your music with everyone. Music is essential for many gym-goers. Nothing gets the blood pumping like “Vulgar Display of Power” on max, and almost everyone you’ll see at the gym will have headphones in. But there are some people who prefer to use the speakers on their phone or like to sing along. Be aware of your music volume, and be sure to wear headphones. Don’t randomly break into song or start rapping, either. Keep your music to yourself.
 
12 – Water paper cup. And last but not least, specially tailored for the NOHO 14 gym users, before you leave the gym throw away your water cups. 

There’s no denying that technology has transformed the way we live, from how we communicate and share information to how we navigate through life (thank you, Google Maps!). In other words, we’re glued to our devices. In fact, according to recent research, people spend approximately five hours every day on their smartphone, computer or tablet. And it might be taking a toll on your body.

Chances are you’re looking down at your device to read this article — head forward, shoulders rounded and back slumped, putting yourself at risk for the aches and pains now known as ‘text neck.’ “You can stretch out and exhaust the paraspinal and upper back muscles from poor posture,” says Dr. Jonathan Stieber, orthopaedic spine surgeon and clinical assistant professor of orthopaedic surgery at the NYU School of Medicine. As the upper back rounds, the head and neck start to jut forward and out of alignment from your spine. No wonder your body hurts.

We know there’s no way you’re ditching your devices — so what can you do about the pain? Read on to find out.

​While you usually don’t see severe problems like herniated disks or pinched nerves resulting solely from overuse of technology, it can exacerbate an underlying condition. And be careful when you go for your weekend run or CrossFit WOD. Your body may be shocked because you’re bringing it out of the position it’s accustomed to. You can be predisposed to injury, ​

Strengthening and stretching your muscles may also help alleviate some of that nagging pain. These three quick exercises can help combat technology-induced slump.

​1. Shoulder Blade Pinches
This move will help to strengthen the muscles of the upper back, which tend to get lengthened and weakened when you slouch.
How to: While sitting or standing straight, pinch your shoulder blades together and back. You’ll feel the front of your shoulders roll back. Hold for a few seconds, release and repeat. Perform 10 reps every hour throughout the day.

2. Pec Stretch
While slouching results in overstretched and feeble upper back muscles, it also leads to short and weak pecs, according to Balmes.
How to: Stand in a doorway and place your forearms against the frame of the door, with your elbows at shoulder height. With one foot forward, draw your shoulder blades together on your back and gently lean into the door. Hold the stretch for 30 seconds, then repeat once more. Perform this stretch three to four times a day.

3. Chin Tuck
A double chin may be a selfie no-no, but it can be good for your posture. Chin tucks strengthen the neck muscles and help you pull your head back into alignment.
How to: Sit up tall in a chair and keep your chin parallel to the floor. Without tilting your head in any direction, gently draw your head and chin back, like you’re making a double chin. Be careful not to jam your head back. You should feel a stretch along the back of the next. Release your chin forward. Repeat. You can perform 10 reps every hour throughout the day.

While the best advice is to take frequent breaks from your computer or cell phone, these exercises, along with improving your posture, are good preventative measures. If this doesn’t relieve your pain, know that your problem may be more serious and seek out an orthopaedic doctor or a physical therapist.

References:  Text neck article from Dr. Jonathan Stieber, orthopaedic spine surgeon and clinical assistant professor of orthopaedic surgery at the NYU School of Medicine and Dr. Ryan  Balmes, Board Certified Clinical Specialist in Orthopaedics Sports Physical Therapy.

Creatine is one of the most potent muscle building supplements in the supplement world, and has been around for quite a long time too! An amino acid, creatine is found normally in the body, with 95% of it found in the skeletal muscle tissue. The body receives its creatine from food that is eaten, typically 2 grams per day. The body also makes its own creatine in the liver from other amino acids.
Creatine is an ergogenic (muscle building) supplement, and numerous studies have proven its effect. "Extra creatine is therefore ergogenic, because it may help generate more power output during intense exercise." 

Creatine has also been proven to increase strength, performance, and muscle mass. "In addition, long term creatine supplementation produces greater gains in strength and sprint performance and may increase lean body mass."

Other studies have proven creatine's health benefits, not only to bodybuilders or athletes, but to non-athletic and aging individuals.

Most people have no idea that creatine has such amazing health benefits as well as the obvious muscle building and energy providing one.
​
Believe it or not, research has shown that creatine can increase growth hormone production! Its no surprise that creatine is the most wide sold muscle building supplement in the world!

Every type of creatine is different in composition, solubility, and effectiveness. Some creatines are more soluble than others, which, in turn, increases their effectiveness. Other creatines have chemicals attached which increase their absorption and uptake into the muscle, which eliminates the need for a loading phase. But basically, all creatines do the same thing:
​

1. Volumizing muscle (increasing mass).
2. Improving strength.
3. Increases energy (ATP levels) for activities that require short bouts of quick energy such as lifting, sprinting, and HIIT cardio.

Here are the different types, their advantages and disadvantages.

Micronized Creatine is essentially creatine monohydrate, except it has been micronized, which means the molecules of creatine have been divided or cut up. This increases their surface area 20 times, increasing absorption and reducing stomach discomfort.

PROS:

• Essentially the same as monohydrate but with a larger surface area and smaller molecules, so the same amazing effects of monohydrate.
• Greatly reduces unwanted monohydrate side effects such as bloating and stomach discomfort.
• More effective than monohydrate, and most monohydrate non-responders should respond to this.
• Purer than monohydrate because it goes through more processes.

​CONS:

• Slightly more expensive than monohydrate
• Requires a loading phase

CEE is a creatine molecule with an ester attached. Normal creatine molecules are zwitterions, or molecules with one positive end and one negative end. This causes less absorption into the body.
However, the ester counteracts the charges and allows for almost 99% absorption into the body! This removes the need for a loading phase, and is THE MOST absorbent creatine by far yet!

PROS:

• More effective because of increased absorption.
• All users will respond to this.
• Does not cause any of the side effects of monohydrate such as bloating or stomach discomfort.
• No loading phase or a 1 day loading phase.

​
CONS:

• Foul taste in powder form, some users reported it tasted like battery acid! There are capsule forms, however, that eliminate this.
• Expensive compared to monohydrate and micronized.

Creatine Serum is arguably the most debated type of creatine every to be introduced to the market. Some users report astonishing results, while others claim no results at all. This is basically creatine dissolved in water. However, users who saw results reported better results with monohydrate.  

PROS:

• 1. No loading phase required because it absorbs easily.
• 2. Easy to use, just put a drop under the tongue.
• 3. Usually mixed with other vitamins and amino acids.

CONS:

• Mounting scientific evidence indicates that serum is useless.
• Creatine is unstable in liquid and breaks down to creatinine if dissolved in liquid for a prolonged period of time. Creatinine is a useless substance which puts strain on the kidneys.
• Much less effective than monohydrate in aspect of increasing muscle mass, and to a lesser degree in aspect of increasing muscle strength.

Increases Performance, Stamina, Strength And Wellbeing

Effervescent Creatine is basically creatine combined with sugar or sodium, and a chemical which causes bubbles in the liquid. This increases absorption and has a better taste.

PROS:

• More absorption.
• Better taste.

CONS:

• Extremely Expensive.
• Is combined with sugar and sodium, 2 foods bodybuilders should reduce.
• Debatable whether this is actually any different than monohydrate, or whether it even gives the same results.

Creatine Citrate is another form of creatine bonded with other molecules that increase absorption. Although slightly water-soluble and absorbent than creatine, they require double the amounts than monohydrate does and they are also much more expensive.

PROS:

• Soluble and absorbent, will cause less stomach discomfort
  
  

CONS

• Expensive.
• Requires double the dosage to be as effective as monohydrate

These are another type of creatine bonded with other molecules (companies seem to love this) which increases absorption. The difference is, these have gotten positive feed back and do work! Tri is the more absorbent and soluble of the two. Tri Creatine Malate is a compound of molecules created from malic acid and creatine. Tri Malatehas 3 monohydrate molecules attached and Di Malate has 2.

PROS:

• Faster recovery and less fatigue during workout.
• More water soluble and absorbent.
• Cell Volumizing effect.

CONS:

• Usually very expensive because it is mixed with other chemicals.
• Health effects are unknown.

Creatine Kre-Alkalyn is basically a special protected creatine which does not convert into useless creatinine as readily as other creatines before being absorbed into muscle tissue. It is another form of creatine bonded to a molecule. No clinical trials have been made on this type of creatine yet, but most user feedback is positive.

PROS:

• No loading phase required.
• Less bloating and stomach discomfort.

CONS:

• Expensive.
• No studies have been carried out on this type of creatine yet.

Creatine cocktails are usually mixed with other amino acids such as glutamine and taurine. Other creatine cocktails are mixed with nitric oxide. These products allow us to gain from both products, which help each other, and allow us to synergistically maximize their effects.
For example, the most famous of this effect is stacking (using at the same time) NO and creatine. They always give their users much more muscle gains than when using nitric oxide or creatine alone! So if you have the cash, and you're not worried about putting lots of supplements in your body, then this is for you!

​PROS:

• Cheap compared to the amount of supplements in the arsenal.
• Extremely effective as they take advantage of the synergetic effects of combining different supplements.
• Contain creatine transports and transports for the other ingredients which increase absorption. This doubles the effectiveness of these already extremely effective products.

CONS:

• ​Uses many kinds of chemicals, not all their effects have been thoroughly studied.
• Means putting a large amount of supplements in the body.

• Drink lots of water with creatine.
• Creatine should not be taken dissolved in an acid.
• Some people do not respond to monohydrate.
• Creatine causes some people to bloat or retain water.
• Taking creatine with sugar will increase absorption, but taking creatine with sugar and protein will double that!
• Take the creatine with the protein and take the sugar after 1 hour. This will allow the insulin spike, protein spike, and creatine spike to be roughly at the same time. Insulin spikes occur roughly 30 min after ingesting the sugar, while protein and creatine tend to take about 90 minutes to be at their highest concentration in the blood stream.

REFERENCE/BIBLIOGRAPHY:

1. www.sportsci.org
2. www.man-health-magazine-online.com
3. www.bodybuilding.com/fun/likness2.htm
4. www.bodybuilding.com/fun/dimaggio2.htm
5. www.teenbodybuilding.com/jay2.htm
6. www.bodybuilding.com/fun/mohr81.htm
7. www.teenbodybuilding.com/nathan6.htm
8. www.bodybuilding.com/fun/catupdate.htm 

The sporting legacy will naturally be an important one from the Olympic Games Rio 2016, with new world-class sports venues to be used by elite and grassroots athletes. For example:

There will also be an educational legacy from the Olympic Games Rio 2016, with infrastructure and knowledge both gained during Rio’s time as a host city. Cariocas and Brazilians will be able to benefit from: 

The Games have also brought an economic legacy to the city and country. An independent study by the Fundação Getulio Vargas showed that Rio enjoyed the best and most socially equitable development of any city in Brazil during the period of the Games preparations. Beyond the direct investment through construction and jobs for the Games, the economic legacy will also be felt thanks to:

• • The revitalisation of historic Porto Maravilha area, which has opened the city centre once again to the water and improved the area tremendously.
  • A tourism industry that will benefit from new hotels and new convention opportunities thanks to the investments made ahead of the Games.
  • Training and experience in numerous fields, including one million English lessons given by the Rio 2016 Organising Committee to staff, volunteers and other stakeholders.

Finally, the Olympic Games have also delivered an important legacy of an increase in national unity and pride from the successful hosting of marvellous Games.
​
There is no doubt that the legacy of Rio 2016 will live on for a long time to come.

REFERENCE: ​https://www.olympic.org

For thousands of years, apple cider vinegar has been commonly recognized as the most effective natural remedy for arthritis pain. You’re about to find out how its many healing properties can help you live a fulfilling life in spite of your arthritis.

Below are several of the most common and most effective methods for using apple cider vinegar to relieve arthritis pain and stiffness. Try them all until you find the one that works best for you.

Have you tried any of the above methods for relieving arthritis pain? Do you know of any methods we’ve left out? Share with us.

REFERENCE: http://homeremediesforlife.com/

Training is good. Training hard is better. But training consistently is the key to drastic, lasting change to your health, performance and body composition. ​​

When you're done with your dynamic warm-up, it's time to get specific. Using the squat example again, this means getting under the bar and performing a few light sets, generally in a higher-rep range. This helps to increase blood flow to the muscles and joints that you'll be working, but, more importantly, it helps to ingrain proper movement patterns ahead of your heavier work.
This brain training ahead of your working sets helps you work out more efficiently, limiting the small deviations in form that can send you to the trainer's table. Take advantage of these sets by focusing on every part of the movement, and do as many sets as you think are necessary before piling on the plates.

Almost universally, professional athletes say that getting frequent massages is key to their success. Much to the dismay of our checkbook, they're not wrong.
Massage is a restorative process that promotes blood flow (and thus recovery) while also keeping muscles, connective tissues and fascia supple and healthy.
One cheap alternative? A high-density foam roller can help rub out pesky knots and release tension in aching muscle bellies -- a process known as myofascial release -- all without the costly enlistment of Helga's man-hands. Though painful at first, the use of foam rollers can help rejuvenate muscles and tendons between workouts.

Have you ever started a new workout routine only to be sidelined in the first week with a screaming shoulder, sore knee or achy back? "Yes," said every person reading this. In our enthusiasm, we sometimes trick ourselves into believing that we should be consistent at all costs -- even when our body is telling us otherwise. A better approach would be to temper your initial efforts and instead insist on a gradual progression from week to week. You don't have to lift all the weight on the first day.
Once you have that urge in check, it's important to let muscles recover between workouts -- 48 to 72 hours is a good general guideline. Eight-time Mr. Olympia Lee Haney said it best: "Stimulate, don't annihilate." And sleep. If you're not getting seven to nine hours a night, you can compromise the ability of the central nervous system to properly recruit muscles during intense training, which makes injury a near certainty.

PHOTOS:           Alex at Grumari Beach Garden, Rio de Janeiro, 1995
REFERENCE:   www.livestrong.com

REFERENCE:  www.livestrong.com

REFERENCES: www.livestrong.com

Popping a capsule won't necessarily make your fat go away, but incorporating these seven steps will optimize a good fat burner's effects!
In the pursuit of lean muscle, smart nutrition and intense training are your most important weapons. You simply can't shed body fat without hard work in the gym and kitchen. However, a well-formulated fat burner can increase the effects of that hard work, giving you extra ammo in the war against body fat.
 
The supplement market is flooded with fat burners that work by increasing metabolism and thermogenesis, boosting energy, suppressing appetite, or blocking carbohydrate and fat absorption. Just swallowing a pill, however, won't deliver the best possible results. Maximize the effectiveness of your fat burner and get the most burn for your buck by following these seven steps!

​Like everything in life, you get out what you put in, and getting lean is no exception. You can't simply pop a fat burner and make up for poor nutrition and a lack of training. There are no magic pills.
A high-quality fat burner will, however, make your journey easier. Many products are not only designed to increase fat-burning, but also curb your appetite and boost your energy. To get the most from these effects and really torch calories, it's critical that you first get on track with a well-designed fitness program.

​There are dozens of products on the market to choose from, so finding the right fat burner for you and your goals isn't always easy. However, there are some general guidelines that can help. Fat burners generally fall into two broad categories: stimulant-based and stimulant-free.
 
Stimulant-free formulations are ideal for those who are sensitive to ingredients with stimulant effects like caffeine, synephrine, tyramine, and yohimbine (or yohimbe). In the stimulant-free realm, look for products containing fat-burning green tea extract (standardized for epigallocatechin gallate or ECGC) and acetyl-L-carnitine, and appetite-suppressing ingredients like caralluma fimbriata extract, or phaseolus vulgaris (white kidney bean), and cynara scolymus (artichoke) extract.
 
Stimulant-based fat burners will contain a combination of one or more of the following: caffeine, synephrine, tyramine, and yohimbe. These ingredients aim to increase energy, suppress appetite, and increase fat release from fat cells (to be burned as energy). You'll also likely find ingredients common to stimulant-free formulations in this class of fat burners.

​Since sticking to a clean, calorie-reduced diet is essential for fat loss, take advantage of the appetite-suppressing properties of your fat burner by taking it 30 minutes prior to breakfast and lunch. If you don't work out in the evening or you prefer a stimulant-free product, then take a dose 30 minutes before dinner. This will not only ensure you feel satiated after meals, but will also help to increase your metabolism.

​Since fat burners elevate your metabolism, you'll find that you sweat more when taking them. Also, stimulants like caffeine tend to have a diuretic effect, so you may find yourself visiting the men's (or ladies') room more often. These conditions can lead to a state of dehydration and slowed metabolism.
Drinking at least 3-4 quarts (or liters) of cold water per day will not only keep you hydrated, but has also been shown to increase metabolism and support fat loss. It's recommended that you drink at least 1 cup (250 ml) of water with each dose of a fat burner to ensure optimal absorption and hydration support. If you're training in a hot environment and sweating for long periods, you may need to double your water intake.

​The body becomes desensitized to some ingredients over time, and this is exactly what happens with stimulant-based supplements. Furthermore, overuse of stimulants can lead to high levels of cortisol (that unwanted hormone that breaks down muscle and causes fat storage), especially under the stress of dieting. To avoid these counterproductive effects, you should cycle on stimulant-based supplements for 3-4 weeks and then take two weeks off. Use a stimulant-free product for the next two weeks between cycles.
 
The best way to know if you need to cycle your fat burners is by assessing how you feel when you're on them. If after several weeks you find that you no longer get the "kick" you used to from a regular dose, then it's time to take a break—not more product.

​One of the most essential but often overlooked steps on the road to a lean and muscular physique is adequate deep sleep. In fact, some people turn to fat burners to get the energy to work out because they're constantly in a state of sleep deprivation. Unfortunately this approach can lead to increases in blood cortisol and decreased testosterone, which will significantly hold you back in terms of muscle gains and fat loss. Sleep is necessary for repair, recovery, and hormonal balance. You've heard it before because it's so important: Get eight hours of deep sleep nightly.
If you find that your fat burners are hindering your sleep, don't take anything stimulant-based after your lunchtime dose. Notably, you should also limit any other sources of stimulants to before 6 p.m. If you work out at night, make sure your pre-workout supplements are caffeine and stimulantfree.

​If you're looking to really get your metabolic furnace going, take a fat burner containing caffeine and green tea extract first thing upon waking, and again 30 minutes before your cardio session. Most people attribute the thermogenic benefits of green tea to its caffeine content, but that's not entirely correct. Biochemically, green tea's dramatic effects are due to the interaction between its high content in catechin-polyphenols (ECGC) and caffeine, and their impact on sympathetically released norepinephrine (NE). The synergistic action of these compounds inhibits the breakdown of NE.
Norepinephrine is a key player in fat mobilization, lipolysis, and appetite suppression. Past research has shown that those who took green tea extract before cardiovascular training had far greater fat-burning effects than those who took a placebo. The addition of caffeine assists in the mobilization of body fat to be used as fuel, enhances focus and motivation, and has been shown to reduce exercise-associated muscle pain. You'll work out harder and longer, and enhance your ability to burn fat.

Source: www.bodybuilding.com

​Take the doc's advice to look and feel your best for life.

​New research says that vitamin D may play a crucial role in weight loss by controlling appetite and helping fat cells become more metabolically active. The sunshine vitamin also helps your body better absorb bone-boosting calcium, improves immunity, reduces inflammation, and may even protect against some forms of cancer. Nearly 75 percent of Americans are vitamin-D deficient, so there's a good chance you're not getting your recommended daily dose of 400 IU (some people may need as much as 1000 IU, so check with your doctor to find out what's right for you).
The best sources of vitamin D are salmon, tuna, and mackerel (especially the flesh), adding that "fish liver oils, beef liver, cheese, and egg yolks also contain small amounts. 

And don't forget the most convenient source of all: sunlight. Vitamin D is actually produced in your body when ultraviolet rays from sunlight strike your skin; the UV rays trigger synthesis of vitamin D, which then gets converted in your liver into its active form.

​Drinking water is so imperative for staying healthy, energized, and even losing weight. There are so many reasons to stay hydrated—hunger is often disguised as thirst, it boosts your metabolism, and water is the best energy drink available.
To find out exactly how much water you should be drinking, divide your body weight (in pounds) by two and aim to drink that many ounces of water every day.

​While the amount of calories you consume is crucial for weight loss, the quality of your food is often more important (and often ignored). Losing weight isn't all about cutting calories. Your brain is looking for nutrients, not calories, and your brain will prod you to eat until you're satisfied, who cites a recent landmark study published in the New England Journal of Medicine that found specific foods, not just their calorie content, influence weight gain.
After adjusting for age, baseline body mass index, and lifestyle factors such as exercise and sleep duration, the authors found that the foods most associated with adding pounds over a four-year period were French fries, potato chips, sugary drinks, meats (unprocessed red meat and processed meats), sweets, and refined grains; the foods most associated with shedding pounds were yogurt, nuts, whole grains, fruits, and vegetables.
These results aren't exactly ground-breaking, but they confirm what weight-loss experts have been recommending for years. To stay slim and healthy, fill up on high-fiber, nutrient-rich fruits, vegetables, grains, and lean meats (Dr. Oz always eats a piece of fruit or a handful of nuts prior to a large meal). This will help you avoid overloading on empty calories later, when you're starving.

You don't need to completely eliminate, just try not to indulge immediately after dinner. 
Avoid sweets directly after a meal since sugar disrupts the absorption of nutrients. The best time for a sweet treat is about two hours after you finish your meal. And when it comes to what you eat, try the good doctor's go-to dessert: dark chocolate. The flavonols found in cocoa improve circulation and increase blood flow to the brain, which helps you see more clearly. 

​The old saying 'you snooze, you lose' couldn't be more accurate when it comes to shedding pounds. According to Dr. Oz, depriving your body of sleep can speed up the aging process and deter your weight-loss efforts.  The brain craves carbohydrates when you're tired, so you could unknowingly sabotage even the best laid plans. Aim for a good seven hours (minimum) of shuteye every night to allow your body to restore and to protect vital organ functions.

Reference: Dr. Mehmet Oz, cardiothoracic surgeon, author, and host of The Dr. Oz Show.

Implement these 9 fat-burning tips that use exercise and diet and watch the body fat melt like the butter you're no longer using. How you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress.
The human body is a remarkably adaptable machine. Even if years and years of neglect have allowed pound after pound of fat to fill out your frame, you can rid yourself of that lard at a much faster rate than you brought it on board. In that sense, time is your side! Take these nine easy-to-implement tips to heart, and progress will come in a hurry! 

​That you can gain muscle and lose fat is one of the reasons I stress to people not to follow the scale. Body composition and how you look in the mirror matters more than what the scale says.
You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say? That you still weigh the same.
Frustrating, even though you've made good progress. Use the scale as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress.

​If you're looking to lose fat, don't make huge calorie cuts. This will kick your body into starvation mode, reducing your metabolism and making it more difficult to burn off the fat.
To prevent this metabolic slowdown and allow your body to burn fat at an optimal rate, make smaller calorie reductions every week or two.

This is another way to outsmart your body and continue to lose body fat without lowering your metabolism.
By varying your caloric intake every few days instead of eating the exact same amount of calories every day, keep the starvation mechanism in check and continue to burn fat. 

Says Jim Stoppani, Ph.D:
​
"Although in today's society food tends to be accessible and abundant, our bodies are designed to store as much energy as possible to prepare for times of scarcity. One way the body does this is by adjusting its metabolic rate based on calorie intake.
If you stick with the same calories every single day while dieting, your body will adjust by lowering metabolic rate to prevent you from burning off too much body fat. It's all about hormones.
When leptin levels are high, your metabolic rate stays high; when leptin levels drop, so does your metabolic rate.
When calories are low and steady, leptin levels fall and so does metabolic rate. Eating higher calories on some days and lower calories on others helps to keep leptin levels up."

​Consuming enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Healthy fats also have myriad health benefits, including being good for your heart.
So which fats are "good" fats? The polyunsaturated ones (especially omega-3s), such as those from fish and nuts, and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil.

​The attention focused on low-carb diets has divided many people into "pro" and "anti" low-carb camps. Whichever side you're on, the bottom line is that reducing your carb intake—especially sugar and starches—when trying to lose fat will help.
Those carbs you do consume should come from sources such as oatmeal and vegetables.
The timing of your carb intake also affects fat-burning. Consume most of your carbs in the morning and around your workouts.

​Increasing protein intake will increase your metabolism and help to maintain your muscle mass, all of which helps with fat-burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs.
This may explain why the fat-burning effects of eating more protein were confirmed in a study published in the American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of body weight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat.
Yes, you read that right, Grasshopper: Many dieters actually gained muscle mass without working out, simply by eating a high-protein diet.

This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat.
Bonus: Your resting metabolic rate increases. It will also prevent your body from kicking into "starvation" mode, which can happen when too much time elapses between meals.
If this happens, your body will start burning muscle for energy and increasing your body-fat stores, as well as slowing down your metabolism. This is the exact opposite of what you want to happen.