Which foods burn belly fat?

Ask people around you which part of their body they are most insecure about, and the belly will undoubtedly end in the top 3. Many people have a belly, and almost as many people would be more than happy to get rid of it. But how do you get rid of belly fat? Which foods are natural fat burner? Or maybe you can burn belly fat locally? We put the sense and nonsense of a belly fat diet together in this blog.

Is belly fat unhealthy?

Many people want to burn belly fat because they simply don't like it. Certainly if you already have quite a slim body, that pile of fat above the waistband can be somewhat out of place. However, the aesthetic aspect is not the only reason for wanting to get rid of belly fat. There are two types of belly fat: the fat on the surface, and the fat that is deeper around your organs. The surface grease is not very unhealthy. 

However, the fat around your organs, also called visceral fat, can significantly increase the risk of heart problems, diabetes and other conditions. If your stomach is mainly a bit soft and 'flabby', then the problem is probably mainly the fat on the surface. But do you have a round, swollen stomach that also feels hard? Then a significant part of the fat is under the solid layer of your abdominal muscles and it is also important for your health that you get rid of the fat as quickly as possible.

Belly fat lose nutrition

So lose belly fat. But how do you do that? The internet often answers that you need certain foods to lose belly fat. Every day a spoonful of apple cider vinegar, for example, or drink extra red fruit. Leaf vegetables and green tea are also common remedies that supposedly burn extra belly fat. But how useful are those kinds of lists? Unfortunately: not very sensible. Yes, there are products that stimulate your fat burning. However, these usually have a minimal effect - your fat burning is not a machine that you can suddenly turn on twice as hard with the right fuel. 

And more importantly: even if these types of products burn fat, it is not automatically belly fat . There is no single product that will cause your body to get fat from a specific place. Your fat reserves are seen as one large stock through your combustion, where surpluses are evenly distributed, and deficiencies are equally drawn from everywhere. So no, if you take a spoonful of apple cider vinegar, there isn't a cell in your body that suddenly thinks, "Now we have to get fat from the belly." There is no automatic diet to lose belly fat.

Burn fat locally?

This is related to the idea of ​​burning fat locally. There is still the idea that you can burn belly fat by doing enough abdominal exercises. And yet there are plenty of people who have lost little fat on the stomach with a daily abdominal muscle quarter. This is again because your body does not get fat from where it needs energy. Your metabolism works as a whole, with all supplies used everywhere. 

So when you work your abs, the energy for that is drawn from all the fat reserves in your body. And because your abs don't use that much energy, the result is usually pretty meager. So to lose belly fat, you won't have to focus on just your belly. You will have to get so much energy from your body fat that the reserves on your stomach will also be emptied. That means that you need an overall energy deficit - and it does not matter whether you drink apple cider vinegar ...

Belly fat and cortisol

But, you may say now, if it always involves the whole body, what about people who only have too much fat on their stomach? If fat has been proportionally removed from all fat stores, why are their limbs so much slimmer than their bellies? The reason for this is that your body can indeed prefer certain storage places. They just aren't determined by where you do strength training, or what you eat. Instead, an important role is played by your hormones.

Your hormones determine where your body thinks it needs extra reserve. Belly fat, for example, is closely related to an excess of cortisol, the stress hormone. The more cortisol in your body, the harder it will cling to that little bit of fat on your stomach. It burns all other supplies rather than belly fat. So there is an indirect answer to the question “which foods burn belly fat”. Namely: foods that help keep your cortisol levels low. But beware: nutrition is not the only factor there!

Diet against belly fat

Let's take a look at that food first. When it comes to reducing cortisol , two categories are especially important, Vegetables and fruit. It contains vitamins and minerals that help to get rid of cortisol. Omega 3 fats, So eat a portion of oily fish regularly if you want to burn belly fat.

But it is much more important to avoid producing cortisol. If you don't address the causes, you can eat fish until you drop, but it's not really going to help. As mentioned, cortisol is a stress hormone. Your body turns it on when you are very busy, when you are injured or 'need' to take urgent action in some other way. Handy if you are under attack, but causes of cortisol are also:

• Alcohol
• Fast sugars
• To smoke

It is therefore just as important to stop using these products where possible. If you want to get rid of your belly, it is much better to ditch that daily glass of wine than to buy a bottle of apple cider vinegar!

Exercises for Male Gynecomastia

The best Exercises for male Gynecomastia

Male gynecomastia is a very embarrassing disease, but there is good news, surgery is not the only option to get rid of excess fat in the chest, because now you can do either at the gym or at home some exercises for gynecomastia.

Read this article to see the best exercises for male gynecomastia.

What is Gynecomastia?

Gynecomastia is a common disease that affects several men. It causes excess accumulation of fat in the chest, leading to breast enlargement, which can be very bad for a man's self-esteem. Excess fat in the chest results from hormonal imbalance, an accumulation of excess estrogen in the body. Obesity is also one of the main causes of male gynecomastia.

Malfunction of the adrenal gland and the regular use of certain medications and drugs can also lead to male gynecomastia.

In addition to surgery, chest exercises combined with diet can reduce and treat gynecomastia naturally, which is usually benign.

You need to do  workouts to strengthen your chest muscles , in order to increase the muscle mass of your chest and reduce the fat located in the area, so you no longer need to be ashamed of taking your shirt off in public.

Exercises for male Gynecomastia

1-SLOPING SUPIN

The incline bench press is one of the best exercises to decrease male gynecomastia.

Lie on the tilt bench, feet on the floor, slightly back and lift the bar vertically.

Slowly lower the weight bar to the top of your chest and lift it up again.

Do this, to define your chest muscles at least 6 to 8 times, and repeat a set three sets.

Fanatic Tip: The best way to increase the muscle mass of the chest, is to do concentric exercises, that is, light weight and slow movements. Also, do the exercise with 5 strokes, holding the weight for 5s below, without touching the skin.

2-CRUCIFIX 45

Crucifix 45 can be modified using a dumbbell dumbbell.

Tilt the bench at a 45-degree angle and lie facing up. Instead of the weight bar, use a pair of dumbbells. Hold a pair in each hand, exhale, and lift them up.

Now take a deep breath and lower the dumbbells simultaneously, keeping your arms slightly away from your body. Similar to the exercise mentioned above, Do 3 sets until exhaustion.

Crucifix 45 is a great exercise for gynecomastia, as it strengthens the upper chest muscles.

Fanatical tip: To get more out of it and avoid injury, don't let your elbow pass the shoulder line. In the same way as the exercise above, do it in 5 times, holding the weight at chest level. Our best tip is not to rotate or hit the dumbbells on the way up and always position your feet back.

3-CHEST BENDING

This is the most effective form of exercise for male gynecomastia.

Put your feet together and kneel on the floor.

Bend and position your arms on the floor, shoulder-width apart.

Extend your legs and move into a position so that your chest almost touches the floor and your shoulders are directly above your palms.

Keep your back straight. Now press your weight on your palms and push upwards, lifting your body to the same position where you started.

Repeat this flexion as many times as you can. Over time and with more practice, place weights between your shoulders, which will give you more strength and muscle mass.

4-SEATED ROW

First of all, seated paddling is a great exercise for male gynecomastia.

The r emada sitting despite being directed to the back, also work your chest muscles.

First, sit on the rowing machine, with your knees bent slightly forward.

Straighten your shoulders and back, exhale and start pulling the straps / bars towards your body.

Then inhale and slowly return your elbows to where you started.

Finally, while exercising, keep your spine upright and do not lean back.

5-HIIT TRAINING

First, know that losing weight decreases gynecomastia. So, HIIT training (high intensity interval training) is one of the best exercises you can do to lose weight and localized fat.

This type of training, where a few minutes of intense exercise is interspersed with a few minutes of light exercise.

HIIT training increases your metabolism and is a quick way to eliminate the accumulation of fat from your body as well as your breasts. There are several ways to do the HITT, or it can be on the treadmill, or on the ergometric or burpees.

6-CARDIOVASCULAR EXERCISES

Walking, cycling, swimming and rowing. For example, take a 40-minute walk every day, a simple cardiovascular exercise that certainly helps you lose weight. Thus reduces the fat in the chest.

Testosterone The Father Of Muscle Building

Testosterone is the father of Muscle Building

It promotes protein synthesis. Excesses are never welcome mainly from testosterone, but if you manage to improve the production by your body, you will notice a greater burning of fat and a greater gain of lean mass (muscles).

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Its production depends on zinc and vitamin B12, and is not found directly in food. However, some foods can contribute to increased production of this hormone. Just take some of the following foods daily 

OYSTERS: it has a high zinc content that plays an active role in the health of the male and female reproductive systems. They are also sources of magnesium, phosphorus, manganese, proteins, vitamin D, B12, iron, copper and selenium.

OIL FISH: Omega 3 found in fish and flaxseed is essential for the production of this hormone. Salmon and sardines as another good source of B vitamins B5, B6, B12, which are all important for maintaining good reproductive health.

BANANAS: good sources of potassium and B vitamins, also necessary for the production of testosterone.

AVOCATES: contains vitamin B6, important for hormonal production in men.

SLIM MEAT: contains protein, iron, magnesium, zinc and saturated fat. The latter is also necessary for the formation of the hormone.

BEANS: Proteins, fibers, zinc. It is the largest plant source of zinc.

BIRDS: they have proteins and little fat. High protein diets have the greatest impact on muscle mass and therefore on testosterone levels.

EGG: contains proteins and cholesterol. Testosterone also needs cholesterol to be synthesized. And, today we know that this cholesterol content in the egg is not as harmful as we previously thought.

BROCHOLIS, CABBAGE AND BRUSSELS CABBAGE: Fibers and Indole-3-carbinol. High levels of estrogens favor the accumulation of fat and can interfere with muscle growth. Indol 3 - carbinol, helps to reduce estrogen levels.

Obesity: Excessive fat increases the production of estrogens and these cause testosterone levels to drop.

Use of drugs and alcohol: alcohol inhibits our ability to remove estrogen from the blood.

Stress: this raises the levels of corticosteroids in the blood or causes a decrease in testosterone in the blood.

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Steps To Treat The Inflamed Sciatic Nerve At Home

The home treatment for sciatica is to relax the muscles of the back, buttocks and legs so that the sciatic nerve is not pressed.Putting on a hot compress, massaging the site of pain and doing stretching exercises are excellent options while waiting for the doctor's appointment or to complement the physical therapy treatment.

What is sciatica

Sciatica is pain that arises in the path of the sciatic nerve, which begins at the end of the spine and passes through the glutes and the back of the thigh, going to the soles of the feet. Thus, the location of sciatica can vary, affecting any point of the entire path.

The most common site of pain is in the gluteal region and although each leg has its sciatic nerve, it is normal for the person to have only pain in one leg. The characteristics of sciatica are severe pain, stinging, stinging, or feeling hot. So if you experience these symptoms, it is likely to be an inflammation of the sciatic nerve.

What to do to treat sciatica 

1. Apply anti-inflammatory ointment

It is possible to buy ointments such as Cataflan or Diclofenac at the pharmacy and apply daily to the site of the pain, which is probably where the sciatic nerve is being compressed. The ointment can be applied 2 times a day, with a massage until the product is completely absorbed by the skin.

2. Doing exercises 

While you feel a lot of pain, the only exercises indicated are stretching for the lumbar spine, thighs and buttocks. Therefore, it is recommended:

*Lie on your back with your knees bent, hold one leg at a time, bringing your knee closer to your chest, while feeling that your lumbar spine lengthens. Then do the same with the other leg, even if you have no pain in it. Hold this stretch for about 30 seconds. Repeat 3 times.

When the pain starts to subside, to avoid a new crisis of sciatica it is necessary to strengthen the abdominal muscles and therefore the Pilates exercises indicated by a physiotherapist are the most suitable. You can start with:

• Lie on your back with your knees bent and shrink your belly, bringing your navel towards your back, and maintain this abdominal contraction while breathing normally;

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From that position you should raise a leg with the knee bent and hold that position for 5 seconds and then lower the leg. Whenever you lift your leg, it should expire. Do this exercise alternating your legs 5 times with each leg.

3. Use hot compress

A good home treatment to relieve the pain and inflammation caused by the sciatic nerve is to place a hot water bottle on the spine or the pain site, as this relaxes the muscles and increases the release of endorphins that promote well-being.

You can buy a bottle of water in pharmacies, but you can make one at home by placing raw rice in a pillowcase, for example. To use, just heat the bag in the microwave for about 2 minutes and then place it where it hurts for 15 to 20 minutes.

Important precautions

During a crisis of sciatica it is also important to take some precautions such as not rotating the trunk, or flexing the body forward, as if you want to pick something up from the floor. To sleep, you should lie on your side with a pillow under your neck and another pillow between your legs, to keep your spine always well aligned. Another possibility is to sleep on your back and place a pillow under your knees.

DRINK A GREEN SMOOTHIE EVERY DAY

A green smoothie is nothing more than a fruit and vegetable smoothie. The main vegetables that are usually used are green leaves such as spinach, chard, and collard greens; Although you can also add carrots, beets, celery, cucumber and even broccoli to get creative.

Nutrients:

To have the maximum benefit when eating vegetables such as spinach, chard or collard greens, you would need to chew them to the point that they are almost liquid. Since this is very difficult, when you blend them you can have all the nutritional benefits in just minutes.

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To have more energy:

Plant chlorophyll oxygenates the body and is a detoxifying element because it binds to toxins in the body. The more green leafy vegetables you eat, you will notice that your energy levels also go up.

To look better:

Your hair, skin and nails will start to look better. By cleaning your body of toxins with green vegetables you will notice that your skin looks more radiant, your hair becomes softer and brighter and the nails grow faster and harder.

To prevent constipation: 

Regular fiber intake is key to health. In general, it is recommended to consume around 25-30 grams of fiber daily, however, most Mexicans consume between 10-12 grams per day. Making green smoothies is a very fast and easy way to increase your consumption of insoluble fiber, which is key to prevent the growth of bacteria in the colon, and reduce the risk of developing colon cancer.

To save time at breakfast:

Many people do not have time for breakfast but could make a smoothie in less than 5 minutes. The key to preparing smoothies quickly is to have all the fruits and vegetables ready and washed ahead of time, as well as using a quality blender for this you need an Oster blender that will make your task easier. 

Here we present you our favorite recipes for green smoothies that you can prepare in your blender. Although the recipes mention a specific vegetable or fruit, you can substitute them for others and make your favorite combinations. If you don't love your green smoothie the first time you make it, don't worry, give it another try, we usually take a while to accept a new type of food. After preparing them 8-10 times you will see that you start enjoying them! 

Tips To Create Your Bodybuilding Program

Bodybuilding is about building muscle mass with specific exercises. But that is not all.If you are determined and motivated, you should use a weight training program that meets your goals. Bodybuilding is a healthy lifestyle that you can implement right away.

Don't hesitate to blatantly take the exercise programs I've included in this article to build muscle mass and lose fat!

How to Build Muscle Mass Quickly

Are you looking for a weight training program to gain weight?

Most people who do little sport would still like to be healthier and more muscular.

Women generally choose cardio for weight loss , while most men want to become more muscular and therefore opt for bodybuilding and bodybuilding.

Bodybuilding practice is also recommended for women, for two reasons:

• This is a good way to burn a lot of calories.
• Allows you to carve a firm and athletic body

What you need to know before starting bodybuilding, If you want to set up a good fitness program, it's best to start with exactly what you want to achieve. 

It's important to know what you want from yourself and to know that some sports don't go with strength training and bodybuilding.

Yes, aerobic activities or endurance sports, such as cycling or running, have the opposite effect.

Good nutrition is essential

Your bodybuilding program will only pay off if you eat properly. Muscles do not recover optimally unless they have enough protein, which is essential for muscle growth.

• #By training daily, the body is constantly busy repairing muscles.

Protein consumption is essential for muscle growth and recovery. Therefore, try to ingest at least 30 g of protein with each meal.

These are foods that contain protein:

Eggs

Fish (ex: tuna)

Chicken and turkey (high in protein, low in fat)

Complete cereals

Pulp

Red meat

To make sure you get enough protein easily, you can take supplements. Proteins in shakes speed up muscle growth and recovery.

The importance of rest after training

Many bodybuilders and bodybuilders forget the importance of rest.

Yes, it is important that you train hard and spend time in the gym, but rest and good nutrition are just as important.

In the bodybuilding programs I designed for you, I alternate training sessions and rest days. Some will think they will get results faster if they also train on these rest days.

FALSE!

• Rest days are extremely important in a bodybuilding program.

Rest is essential for muscle development. Intensive training damages muscle tissue, which can only be repaired with adequate rest. Muscles must be able to recover (and therefore develop) after exertion. If you get tired of training over and over again without recovering properly, muscle growth stagnates, and that's not the desired effect!

Tips to Increase Testosterone Naturally

Those who train know the importance of testosterone for gaining muscle mass and decreasing body fat. This hormone so essential to our lives is usually produced naturally by the body - until a certain age, when levels begin to drop. So, how to do to increase testosterone naturally? Is there a way to prevent your levels from falling?

We have separated everything you need to know about testosterone production and ten more fundamental tips for those who want to increase the amount available in the body without having to use synthetic anabolics.

What is testosterone and what is it for?

Testosterone is a hormone produced by the human body and is present in both men and women. However, it is in men that their quantity is much greater and capable of defining the most evident male traits, such as body hair, beard, increase in muscle mass and increase in bone density. 

Drop in Testosterone

The drop in testosterone level is a relatively normal process, which can occur in any individual over the years. However, some lifestyle details, such as alcohol abuse or even an unbalanced diet, can make it worse and cause unwanted symptoms of the lack of the hormone - ahead of time.

Natural testosterone replacement

There are many ways to replenish testosterone naturally and one of them is through healthy eating and habits. In general, we can say that the hormone decrease is totally reversible - although more serious cases should be treated directly with a specialist doctor.

What is the best food to increase testosterone?

Undoubtedly, it is a general consensus that food is essential to increase testosterone naturally. Among them, meats are on the list of the most important for a hypertrophy diet, precisely because they have a direct impact on the production of the steroid.

In addition to proteins, they act in hormonal production and are able to ensure that the body maintains its healthy levels or increases if necessary - this is usually necessary when there is intense exercise.

Foods to Increase Testosterone Naturally

Having a healthy diet is critical in order for it to increase testosterone naturally. We can mention some of the most important ones for this purpose:

Foods rich in vitamin D , such as sardines, tuna and eggs.

Mineral-rich foods such as oysters and the famous chestnuts.

Foods rich in vitamin A , such as dark colored vegetables - spinach, kale, etc.

Finally, don't forget the meats , rich in proteins and essential nutrients for the production of hormones.