Perfect Muscle and Fitness at Home

A ripped up body with chiseled muscles is cherished by almost every men across the globe. No wonder local gyms keep pulsating with testosterone driven gym rats huffing and puffing to hunk hood.

It is however not very difficult to attain muscle and fitness in the privacy of your home, provided you are ready to shed some sweat religiously every day. By doing simple cardiovascular workouts on a regular basis, you can beat the cellulites better and win a fabulous body.

Check out the 4 most effective super sizzling cardio workouts that can be done at home without any expensive equipment whatsoever.

• Skipping – This gives a full body workout and an hour of skipping can burn almost 1300 calories of fat. This is a simple exercise that almost everyone can do and enjoy doing. You can pack the benefits of running a mile in eight minutes just by jumping the rope for ten minutes.
  
  It is good for the joints of your body and gives your shoulders great workout from the continuous motion. So just include skipping in your muscle and fitness regimen.
• Spot jogging – Jog standing fixed at one place, it increases the blood circulation in your body and makes your heart pump more. An excellent workout for heart that tones your body and eliminates lower body stress. You can jog while listening to music or watching your favorite program. Don’t forget t grab a good pair of shoes while you jog to protect your knee joints.
• Push Up – You can develop super chest muscles and arm strength with each push. You need to bring some variations in your push up routine. Perform the first 10 repetitions quickly, hold your move and then go for a slower set of next 10 repetitions. You can rest in-between sets but try to shorten the rest intervals as much as possible with each passing day.
• Shadow Boxing – You don’t need to be a Muhammad Ali but throwing a flurry of punches has proven to be a valuable fat burner. Your muscle and fitness program remains incomplete without this. Even better if you can get yourself a punching bag.
  
  It boosts the upper body strength like no other exercise does, and hitting 10-15 minutes daily can develop the strength of your internal organs as well. Considered to be a core strength builder, above everything, its fun!

Completing this entire workout routine should ideally take 55 minutes with 10 minutes of rest included. You can definitely make visible progress in your quest for muscle and fitness if you stick to this schedule for some time.

Link between Human Growth Hormone and Testosterone

If you are suffering from that age old mid-life crisis and bewildered as to how to get out of the ocean of despondency and disdain, you are not alone. Age is the harbinger of many a reasons for feeling depressed with attenuated levels of hormones like testosterone snatching away those golden days of prime from your life. This is all the more prominent in men who undergo a gradual decrease in the levels of testosterone, post the age of 30. The obvious consequence of this is a drop in the energy levels, sexual performance as well as the dwindling away of the youthful vigor and vivacity that you would have experienced in your adolescence.

This is not to say, however, that there is no way out to augment your testosterone levels and this is where the role of the Human Growth Hormone becomes extremely significant. HGH is responsible for triggering growth of muscles and tissues as well as maintains a lean body by addressing on the accumulating fats and doing away with them. Along with this comes the extremely close relationship that HGH shares with testosterone. Here are some facts that go on to prove that a rise in HGH leads to a consequent increase in testosterone.

1. Fact 1- When you had been in your full bloom during your puberty, you must have undergone the process called “growth spurt” which took place due to the higher amounts of Human Growth Hormone being released in your body and acting on your long bones. During this same stage, your testosterone also undergoes an accentuated secretion which helps your body to prepare for future reproduction and regeneration process. While the former acts on your physical growth, the latter targets the sexual aspect and hence bears a close relationship with each other.
2. Fact 2- Recent studies have found men taking Human Growth Hormone supplements in 60s and 70s to depict an augmentation in the levels of testosterone and consequently a surge in the levels of sexual performance and outcome. This is also accompanied by a leaner body stature and regaining of the long lost glow of the youth.
3. Fact 3- Intake of HGH supplements boosts your pituitary gland to produce and release greater levels of the hormone into your body which in turn stimulates different other body parts. One of the major area on which they work is the testicles which are triggered to augment testosterone production and therefore accentuate sexual performance as well as muscle mass.

Thus, you see a sudden spurt in the levels of energy with the increased testosterone levels brought about by the Human Growth Hormone-- not to mention the feeling of being young again-- even in the later stages of life.

Is Green Tea Good for You?

Believed to have originated in China, green tea comes from a plant named Camellia sinensis. While the Chinese have believed for long in the beneficial properties, the rest of the world is now catching up with it. Suddenly green tea is everyone’s favorite health drink.

Researchers everywhere are now trying to find the answer to the question - is green tea good for you? Studies show that this is because these tea leaves are least processed. It is made by briefly steaming freshly harvested leaves. This is why it keeps most of its antioxidants polyphenols, especially epigallocatechin gallate (EGCG). It is these catechins that make green tea so effective. Their strong antibacterial properties are supposed to disrupt bacterial growth.

How is green tea good for you?

Researchers are coming up with new studies almost every month on green tea. They’ve found that it is effective against a whole host of diseases – from preventing cancer to improving bad breath.

Cancer: Studies show that the EGCG present in the green tea regulates cancer growth by killing unnaturally growing cells. It may even stop further growth of cancerous cells. It is found to be effective against a number of cancers. This includes prostate, lung and breast cancer.

High cholesterol: Green tea has been found to lower LDL ‘bad’ cholesterol. It improves the ratio of good cholesterol to bad. Green tea helps thin the blood, which prevents the formation of blood clots.

Cardiovascular disease: Two separate studies - one Japanese and the other Dutch have found that drinking green tea can reduce the chances of a stroke. The Dutch study found that green tea reduced the risk of blood vessels clogging.

Rheumatoid arthritis: In a study by Cleveland’s Western Reserve, it was found that four cups of green tea a day can prevent rheumatoid arthritis. It also reduces symptoms in patients.

Obesity: Green tea is credited with polyphenols that produce extra body heat. This in turn burns calories. Green tea has certain compounds that increase body metabolism and suppress the appetite.

Cognitive protection: Recent studies show that green tea catechins may also protect cellular mechanisms, particularly the brain cells. They reduce iron and proteins that are believed to be responsible for Parkinson’s and Alzheimer.

So is green tea good for you? The answer is most definitely yes. Remember, at least three cups of green tea a day, keeps the doctor away.

How to Get Perfect Abs?

Many people believe that just working out or dieting is enough to lose weight and get perfect abs. But they do not realize that this is not at all right. Proper exercises, ab workouts and a good diet are essential for you to lose weight. It is not very easy to shed those excess pounds once you have gained them but the difficulty lies in not giving up and persisting with your regimen till you achieve your goals.

The biggest myth about losing weight is that doing crunches and obliques can give you a flat tummy. You can do them for a number of years but unless you are working out to burn the calories from your entire body, you will not be successful. In addition to your ab workouts like crunches and obliques, you must add Cardiovascular exercises, strength training and a balanced died that is low in calories.

A regular cardiovascular exercise includes walking briskly, skipping rope, swimming and other exercises, which increase your heart rate. It burns calories faster and helps to lose weight. In addition, it also makes the heart stronger and increases the lungs’ capacity.

To get the perfect abs, you have to stop giving them too much attention and spoiling them. Treat them like you treat the other muscles in your body. Include strength training in your regimen to change the way that your body looks. When you lift weights as a part of your strength training, the metabolism of the body increases and you lose more fat. As the body gains lean muscle, the fat deposits decrease, giving the body a good shape. Also, strength training is essential to strengthen the bones and avoid injuries.

A low calorie and well balanced diet rich in nutrients is equally important in getting perfect abs. You need to calculate the calories that your body requires in a day and must prepare a menu keeping those calories in mind. Keep your diet rich in proteins and vitamins but low on carbohydrates. If you have any doubts while planning your diet, consult a dietician who will chart out a menu and a diet plan for you.

In addition to all these, do not forget to drink 2-3 liters of water in a day. Water will keep you hydrated and maintain the metabolism, which will help you burn fat. With patience and perseverance, you can surely get those perfect abs and a great body as an added bonus.

4 Steps To Combine With Ab Workouts For Six Pack Abs

If you are looking for a shortcut to six pack abs, then you must know that it is not possible. It takes time, patience, perseverance and dedication to get those six pack abs. Another thing that cannot be stressed too often is that fat loss only in your abdomen is just not possible. When you are doing ab workouts for six pack abs, you are actually burning calories from the whole body.

Another thing to remember is that fat loss depends a lot upon your diet also. There are 6 steps in which you can get those coveted six pack abs and some of them include ab workouts for 6 pack abs.

Step 1

Cardio workouts are essential to burn calories throughout your body. Workouts like jogging, cycling, swimming, dancing and skipping rope, and others, are cardio workouts. Though these workouts do not target any specific muscle in the body, they are good for burning overall fat and that includes fat from the abdomen. You have to include cardio workouts in your ab workouts for 6 pack regimen to lose burn calories quickly.

Step 2

Lifting weight is essential part of burning calories. When the muscles of your body develop, the metabolism increases and calories are burnt. Also, when you reduce the intake of calories in combination with cardio workouts, muscle mass is lost. To control the amount of loss of muscle mass, you have to include resistant or weight training.

Step 3

Include a number of ab workouts like crunches, Sit ups, Burpee, Russian twists, leg lifts and jackknife exercises etc., gradually building up the number of repetitions. You can alternate with the workouts so as to make them more interesting.

Step 4

Your diet is a very important part of your exercise regimen. Eat a balanced diet that includes a lot of proteins. When you are doing more cardio workouts and ab workouts for 6 pack abs, you sweat a lot and your body loses a lot of water and salt.

While you replace the liquids by drinking more water, you have to consume proteins also for replacing the lost salts and minerals. Your meals and the space between two meals should be smaller. Instead of eating 3 large meals a day, divide them into six smaller meals a day. Do not skip breakfast, as it is the most important meal of the day.

When you are doing ab workouts for 6 pack abs, you must remember to take care that your lower back is not injured. The workouts should make the ab muscles work, rather than strain your lower back. Breathe properly while working out and remember to increase the quality of your workouts rather than the quantity.

Is it Possible to Get Six Pack Abs in a Month?

Six pack abs are undoubtedly considered to be the most coveted body part by fitness freaks. Needless to say that a pack of washboard abs can make many a heads turn in awe. The attention is definitely well deserved since it takes a lot of perseverance to build six pack abs. However it’d be worth mentioning that six pack abs can be built within a month provided one is ready to strive hard enough for it.

Two most difficult to control areas while trying to build six pack abs are -

• Diet
• Cardio-vascular exercise

It is difficult to stick to proper diet consistently over a long period of time. It is however very important to cut down on carbohydrates while trying to sculpt six pack abs. Fat deposition increases with carbohydrate intake and the cellulites develop mostly around the midsection.

Protein intake especially consumption of lean protein is very much necessary to develop really great abdominal muscles. Proper cardio along with resistance training plays a very important role in abs development. Some really effective cardio workouts that can beat fat and build muscles include -

• Swimming: This is one killer exercise for the entire body. It burns almost 677 calories in one hour and tones up the entire body. Since the body weight is being supported by the water, risk of sprain, strain and injury minimizes to a great extent.
• Running: This is one very good calorie burner and prepares the body to go for muscle building and weight training by increasing the stamina to a great extent.

Apart from these, there are other cardio workouts, like kickboxing, riding, skipping and rowing. Intelligent mix of all these exercises brings in variation and makes workouts more challenging everyday. The abdominal muscles can be built by varying between wide ranges of workouts like:

• Leg lifts: Great for lower abs and forces muscle building in the area mostly neglected by crunch obsessed bodybuilders.
• V Ups: Strengthens the midsection and builds lower abdominal muscles. It has to be done very carefully with a lot of control over the motion. People with lower back problem should not try this exercise at all.
• Side crunches: Excellent for abdominal muscles, waist and entire midsection. It kills flab, shapes and strengthens the waist and creates platform to hold rock hard abdominal muscles.
• Hanging reverse crunches: This is a pretty advanced technique and can be performed if the upper body is strong enough to support the crunch. This is done hanging from a horizontal bar and lifting both the legs up to touch the temple with the knees. One set of 10-15 repetitions can exhaust the toughest to death.

Combination of these workouts can produce very good result within a month’s time and if continued can finally create a killer body.

What Workout Equipment is Needed To Exercise At Home?

People are becoming more and more health conscious. They are looking for innovative ways to exercise. The gyms have now moved to bedrooms and living rooms.

While those with large spaces get home gyms and treadmills, those will less space do not have many choices by way of equipments. They can be innovative and get workout equipment that does not require too much storage space or can also use things from the home that can be used as workout equipment. But before that, it is essential to know what equipments are required and what kind of exercises can be done with those equipments.

For exercising at home, the basic equipments required are

• Dumbbells – Dumbbells are required for strength training. You can begin with free weights and continue to add weights till you can successfully handle those weights. Rather than buying weights, you can make do with a water bottle of 1 liter capacity. The water filled bottle can be used for exercises of arms, shoulders and triceps successfully. You can do exercises of the chest too with these water bottles.
• Exercise ball – This is an essential and multipurpose workout equipment that is needed to exercise at home. The ball adds variety to the exercises. You can do crunches and many more exercises to workout your back, shoulders, arms, biceps, triceps, butts, legs and your abs. Do warm ups exercise just about any part of your body using the exercise ball. Also, you will have an improved posture when you workout with the ball.
• Equipment for dips, step ups and squats – If dips, step ups and squats are a part of your exercise regimen, then you need an equipment for it. If you get an incline or step ladder, you will require space for storage. Be innovative and use a study chair as your workout equipment for dips, step ups and also do chair squats. They work out the muscles and produce effective results.
• Resistance band – This is one piece of workout equipment that you can have at home for a good abs workout. Increasing the resistance will encourage the ab mucles to work hard. Not only your ab muscles, but every single part of the body can benefit with resistance.

All these workout equipments are inexpensive and can easily be stored. They can also be carried anywhere and you can set up your gym with these equipments wherever you are.

Green Tea Fat Burner Reviews

With its many qualities, green tea has to be the most researched drink across the world today. Apart from its many medicinal benefits, green tea also has potent weight loss properties. Clinically proven to raise the body’s metabolic rate, green tea helps you to burn more calories.

Why take Green Tea Fat Burner?

However, if buying tea leaves and then brewing it thrice a day seems too much effort, try Green Tea Fat Burner. These pills take all the goodness of green tea and pack it in little liquid gel capsules. These contain chromium, natural caffeine, xenedrol blend and of course, green tea extracts. The xenedrol blend contains bitter orange extract, betaine hydrochloride, bladderwrack powder, cayenne powder, eleuthero powder, ginger powder, gotu kola powder, licorice powder and mate powder.

Green Tea Fat Burner Reviews

One of the Green Tea Fat Burner reviews recommends it on the basis of its potent blend. It points out that these are all proven weight loss ingredients. It also gets approval for its low price. Both the selling cost and shipping cost are reasonable.
The components get approval in yet another of the Green Tea Fat Burner reviews. It mentions that this product has generated considerable excitement and there is no dearth of customer reviews on the Internet. Given the sheer numbers and its popularity, manufacturer’s manipulation in customer feedback is less likely, it points out.

The review relies on the feedback of customers to reveal that many users have reported a rise in energy levels. This is because of the caffeine and other stimulants in its composition. In addition, there is a loss of appetite and food craving. It also comes with a diet and exercise plan that increases its effectiveness.

Yet another of the Green Tea Fat Burner reviews draws attention to the qualities of the blend that goes into these pills. It contains an ‘antioxidant boost’ and a ‘vitality boost’. The ‘antioxidant boost’ raises your antioxidant levels, while the ‘vitality boost’ acts as a stimulant. The main ingredients –caffeine, green tea, and chromium- help you raise energy levels and lose weight.

Green tea has catechin polyphenols like EGCG that are behind its many health benefits. They are powerful antioxidants. EGCG aids in thermogenesis. This is the process of burning body fat, shedding extra water, and the production of extra energy. The Green Tea Fat Burner gives you all these qualities without the fuss of making tea. As the Green Tea Fat Burner reviews tell us, these gels have proven to be effective in fighting flab.

Does Green Tea Have Caffeine?

One of the most frequently asked questions about green tea is does green tea have caffeine. If you too have been wondering about the same, you can be rest assured that this article will provide an answer to all the queries that you may have in this regard. To begin with, the answer to the question of does green tea have caffeine is yes. However, do not assume that the concentration of caffeine in this tea is so high that it can lead to some common side effects associated with it such as restlessness and problems in sleeping.

Amount of Caffeine Present in Green Tea

Every serving of green tea contains approximately 20 mg of caffeine. This is significantly lower than the amount present in coffee that contains 100 to 120 mg of caffeine per serving. Even black tea and Oolong tea have a higher concentration of caffeine than green tea as they contain 40 mg and 30 mg of the same respectively.
Given the fact that most researchers agree that drinking four cups of green tea on a daily basis can offer optimum weight loss results and health benefits, even if you do stick to this figure, you will be ingesting lesser caffeine than that present in a cup of coffee.

Tips to Reduce Caffeine Present in Green Tea

There are some simple ways to reduce the intake of caffeine while drinking green tea. These have been mentioned below.

• Be Selective: Select those varieties of green tea that are naturally low in caffeine. For instance, you can opt for the Japanese houjicha green tea that is pan fried or roasted at high temperature to get rid of the caffeine content. The Japanese genmaicha tea is also a good option in this regard just as the Japanese Bancha tea that can be easily identified due to its coarse grains.
• Go for the decaffeinated varieties: You can even look for those brands of green tea that have been decaffeinated. However, make sure that the decaffeination process used by the brand is a natural one that is known as effervescence. In this process, only water and carbon dioxide are used to decaffeinate the green tea. This process ensures that nearly 95% of polyphenols are retained after decaffeination in comparison to only 30% that is retained by the other process that uses chemical solvents.
• Avoid Green Tea Bags: It is also advisable to avoid green tea bags as they have higher caffeine content.

Hope this article answered more than your initial question of does green tea have caffeine.

Fat Loss 4 Idiots

When it comes to reviewing products these days, there are a lot of companies out there which are set to make money off of their reviews. Unfortunately, as a result of this, reviews on major products such as Fat Loss 4 Idiots Review sites often offer a bias representation of the product.

In this article, we'll take a look at how to find complete, comprehensive, reliable, and trustworthy reviews - so that if you are looking to buy a product such as Fat Loss 4 Idiots - review pages that you read will be authentic.

Finding Accurate Reviews

Why have we chosen Fat Loss 4 Idiots as a basis for this article? Well - this is an extremely popular program which many people have invested their money in. Yes - it works - but the reason we are discussing it here is that is has fallen victim to Fat Loss 4 Idiot Review scams in the past!

So, in order to avoid these scams, you need to look for a review which covers the following topics - not just the positive points:

• Both the positive and negative sides to the product - who is the product for and who is it not for?
• Who shouldn't take this product, and why? Are there specific ingredients which might interact with other medications or products for example?
• Why should you choose this product over some other fat loss program?
• Is the product reliable, and can the results actually be confirmed?

Assuming that you are able to answer all of these questions from a single Fat Loss 4 Idiots review - you will be on the right track to finding a genuine review.

Avoiding Hoax Reviews

There is really no way of telling whether a review is fake or real simply by looking at it. Only after reading it will you be able to determine whether or not it is authentic.

Even professionals sometimes have a tough time telling the difference! That's why you should only trust reviews from confirmed sources - or sources which have plenty of supporting information with them.

For example - say that you come across a site which provides not only a review on a product such as Fat Loss 4 Idiots - but also has plenty of information about why the product works, testimonials from previous customers. This site is probably deserving of your trust - as it is clearly not just an advert or endorsement.

Is Fast Fat Loss Safe?

Most of could do with losing a few pounds - but what rate is too extreme? In other words, how much fat should we be aiming to lose each week to maintain a healthy balance in the body?

In this article, we will take a look at the answer to this question. Hopefully, you should come away with an idea of what a healthy rate of fat loss really is - so that you can customize your efforts to that particular level.
Remember - whilst everyone is different and whilst people will all lose weight at different rates - we are simply discussing here the rate at which fast fat loss remains safe.


How Fast is Too Fast?

One way of losing fat which is pretty obvious - is to starve yourself. However, many of us know that this is actually a counterproductive strategy for fast fat loss. The problem? Well - there are actually a number of issues with starvation:

• The body turns off the metabolism and therefore is not actively processing and burning fat at an optimum level
• The nutrients that your body needs are not being consumed, and therefore your diet is completely inadequate
• The body realizes that it is getting no food - and the moment that you start eating again, all of the food gets immediately stored as fat for the future if the body gets starved again

Unfortunately, this is why starvation simply doesn't work. Sure - you'll be losing fat at a rate of up to a pound every day - but it's all going to be put straight back on in the future.


The Agreed Level of Fast Fat Loss

We've already concluded that starving yourself equals a rate of fast fat loss which is too great for the body to handle. So what is the correct maximum rate? Experts agree that if you are losing between 0.1 and 9 pounds every 11 days, you are in the safe weight loss bracket.

Any more than this - and you are going yourself a disfavour. So, next time you consider doing a diet or choosing an activity to lose weight - just remember that the ultimate safe fast fat loss zone is between 0.1 pounds and 9 pounds of fat loss for every 11 days that you complete the program / activity.

Workout Routines For Women

Most women rarely take the time out to exercise, being busy with their homes, children and career. But it is essential for women to follow a good exercise regimen, even a simple one, as it will keep them in shape and give them the stamina to go through the day. Also, women are prone to many diseases, one of them being osteoporosis. Including strength-training exercises in their regimen will go a long way in making life healthy for them. Given below are workout routines for women targeting every part of their body.

Pullover

This exercise is done using stability ball and a medicine ball. Choose the weight of the medicine ball according to your capacity. To do the pullover, lie on the stability ball with your face up. Your head and shoulders should be in the middle, feet should be flat on the ground and knees should be at 90 degrees. Hold the medicine ball and extend your arms above as high as you can. Keep your hips lifted from the ground. This exercise, tones your arms, shoulders, butts, triceps and your abs too.

Squats

Squat down, knees bent with your feet apart at shoulder width and holding the medicine ball in your hands. When your stand up, stretch your arms with the ball.

Cardiovascular exercises

Doing cardios is a good way to burn calories from your body. It gets your heart rate up and the metabolism increase. When the metabolism increases, the fat is burned and you lose weight. Some cardio workout routines for women include:

1. Treadmill running
2. Stepping stairs
3. Jumping Jacks

You can also include skipping rope, moving your arm completely and jumping intensely. Start with a hundred skips. This is a good exercise to tone up your arms and get your heart going.

Resistance Training

To do this, get a resistance band, 5 feet in length. Sit down on the floor with your legs extended. Wrap the band around the feet, hold the other end of the band in your hand and bending your knees, pull your bods backwards. This exercise involves the ab muscles and as you extend your arms in front of you at eye level, while moving the body back, your belly fat gets burnt.

Apart from these workout routines for women, strength training should also be included. Despite common perception, lifting weights do not lead to formation of heavy muscles. In fact, they will help build lean muscle mass.