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Magnesium Deficiency

Ok32 SIGNS YOU IMMEDIATELY NEED MORE MAGNESIUM (AND HOW TO GET IT)

New Vision Discovery That is Leaving Optometrists Speechless (Do This Tonight)

No one would ever think that if you miss only one ingredient in our body we will feel it in such difficult way.
Nowadays we are living fast life, and we are not even aware that we miss to consume different ingredients which are needed for proper function of our organism.

Magnesium is one of the most needed ingredient in our organism, because its deficiency can be noticed immediately.
In addition we are going to present you several symptoms which are calling in case of magnesium deficiency:

1.  Anxiety
2. Asthma
3. Blood clots
4. Bowel disease
5. Calcium deficiency
6. Confusion
7. Constipation
8. Cystitis
9. Depression
10. Difficulty swallowing
11. Dizziness
12. Fatigue
13.  Fertility/childbearing issues: Getting or staying pregnant, preeclampsia, preterm labor
14.  High blood pressure
15.  Heart issues
16.  Hypertension
17.  Hypoglycemia
18.  Insomnia
19.  Liver and kidney disease
20.  Memory loss
21.  Migraines
22.  Muscle cramps
23.  Nausea
24.  Osteoporosis
25.  Personality changes: often similar to symptoms of anxiety, depression, and other mood disorders
26.  Potassium deficiency: may cause extreme thirst, fluid retention, and irritability
27.  Raynaud’s syndrome: may cause cold fingers or toes, color changes in skin due to temperature changes, and numbness in extremities
28.  Respiratory difficulties
29.  Seizures
30.  Tooth decay
31.  Tremors
32.  Type II diabetes

It is a condition which can be easily controlled and get back in normal, only if you are consuming it right.
Magnesium is needed in the organism for doing more than 300 physical activities.

In order to improve and raise the level of Magnesium in organism you need to consume magnesium rich food. Also you can consume iodine, biotin, zinc, chromium, vitamin B1 and vitamin A.

How To Reverse Diabetes Naturally?

Here are a few remedial tips to reverse and lower your blood sugar levels:

Drink an Apple Cider Vinegar Solution:

Mix 2 tablespoons of apple cider vinegar with 1 cup of water and drink it while having a meal. Its richness in vitamins, antioxidants and minerals can make your blood glucose level go down. Do this once day and you will see a big improvement on your condition.

Avoid Refined Sugar and High Carb Foods

Taking in natural foods and drinks that have refined sugar will make your condition worse. Eating foods that have high levels of carbohydrates will also result to higher blood sugar, because once you take them in, your body will convert them into glucose and will be absorbed by the system. Diabetics are suggested to eat the right amount of fresh fruits and vegetables each day instead of munching on stuffs with sweet contents and are high in carbohydrates.

Take in Pure Honey and Cinnamon

Pure honey and cinnamon are very well-known to the diabetic community because they are potent enough to reverse diabetes. You can use these natural gifts to sweeten your food or drink instead of using table sugar.

Add Zinc to Your Daily Diet potential

Zinc plays an important role in the production, as well as in the absorption of insulin by the body. Regularly eat foods that have zinc. You may also opt to take supplements that will help you resolve your zinc deficiency. When your body lacks zinc, your diabetes glucose level will be out of control.

Educate Yourself More

You should try to get more knowledge on your condition. As much as possible, keep on researching because science always comes up with something new about treating the disease. With our present technology, there can be a lot of new findings that could help to reverse your diabetes sugar level low. A lot of diabetic patients perish because of the lack of knowledge.Natural Remedy Solution in Reversing DiabetesReversing Diabetes with the help of supplements and herbs, the natural way. Supplements can be very effective for type 2 diabetes and insulin resistance. Below I have put together a short list, some that will do you good, all depending on the severity of your problem.

1. Fish oil starts off our list, (1,000 - 4,000 mg a day) will help lower cholesterol, reduces inflammation and improves insulin sensitivity.

2. Antioxidants, for example - Vitamins E & C are useful in reducing and balancing blood sugar.

3. Multi-Vitamins and minerals are also very useful. B-Complex vitamins are a good part in any multi-vitamin. Vitamin B-6 (50 - 150 mg a day), vitamin B12 (1000 - 3000 mcg). These vitamins are extreme ly helpful in protecting against neuropathy or nerve damage, also in reversing diabetes naturally.

4. Boost up your magnesium doses (200 - 600 mg per day) this helps with glucose metabolism, which is often out of whack in diabetics.

5. Cinnamon should be consumed by all diabetics. It really helps in lowering blood sugar and keeping it under control. One or two 500 mg tablets twice daily is the recommended dose. Use cinnamon in your crusade in reversing diabetes naturally, you will be glad you did.

6. Evening primerose oil is used twice daily to help overcome deficiencies that often accompanies diabetes. (500 - 1000 mg daily)

Diabetes Recipe: Asian Tofu StirFry

This tried-and-true stir-fry keeps things simple—and fast—with just six ingredients, but plenty of vegetables, lean protein and whole grains. Like many meals with tofu, it’s budget-friendly to boot!

Prep Time: 5 minutes Cook Time: 15 minutes

This Recipe Serves 4Ingredients

4 tsp olive oil, divided
12 oz firm tofu, drained and cut into 1-inch cubes
2 Tbsp reduced-sodium soy sauce, divided
2 (12-oz) bags fresh stir-fry vegetables (carrots, broccoli and snow peas)
1 cup fat-free, low-sodium chicken broth
2 cups cooked brown rice

Instructions

In a large nonstick skillet or wok, heat 2 tsp olive oil over medium-high heat. Add tofu and sauté until golden brown on all sides. Add 1 Tbsp soy sauce and sauté for 1 more minute. Remove from pan.Add remaining 2 tsp olive oil to skillet and heat. Add vegetables and remaining 1 Tbsp soy sauce to skillet and sauté for 4 minutes.Add chicken broth to pan and bring to a simmer. Cook for 5 minutes.Serve over brown rice.

Dietitian Tip: Afraid of tofu, but want to have a meal without meat? Then you have to try this recipe! The flavor and consistency will pleasantly surprise you. Substitute vegetable broth for the chicken broth to make this recipe vegetarian.

MAKE IT GLUTEN-FREE: Make sure to purchase gluten-free chicken broth and gluten-free soy sauce. Confirm all other ingredients are gluten-free and this recipe can be made gluten-free.

Recipe Cost: $9.94

Choices: 1 1/2 Starch, 3 Nonstarchy Vegetable, 1 Medium-Fat Protein, 1/2 Fat

Recipe Reference

Reversing Diabetes ChecklistThe checklist below is for all those who actively want to reverse their Diabetes and put it into check.

1. Desire:

You have to want something bad enough to do it and believe it will work. How bad do you want it? To be healthier, and possibly live longer.

2. Journal:

Keep a track of all foods you eat by listing the nutritional values, and log all of your exercises. After a while you will have a history of your actions to either be proud of or to change as needed.

3. Do's and Don'ts:

On the first page of the journal make 2 lists of things you should and should not do and 2nd of the actually do and don't do. This will help you succeed.

4. Fats and sugars:

Learn the difference between good and bad fats and good and bad sugars and use this when you shop for food.

5. Foods:

White rice, potatoes, most breads, and pastas are bad. Look for brown rice and multi-grain pastas and breads when possible. Also reduce the intake of animal and dairy fats. These are saturated fats and bad for you.

6. Activity:

Get out and walk, ride a bicycle or play ball. Anything besides being a remote control bandit. If you have limited mobility, you can still find things from the sporting goods store to exercise with in your chair. We use 9 calories walking to the kitchen to get a glass of water and back. Imagine what you can do if you try.

7. Vitamins and herbs:

They might not be the underlying cause but they can help reversing Diabetes.

8. Routine and maintenance:

Don't get comfortable and slack off. This is not a diet it is a lifestyle change.

Diabetes: Know Your NumbersFasting:
Normal for person without diabetes: 70–99 mg/dl (3.9–5.5 mmol/L)
Official ADA recommendation for someone with diabetes: 80–130 mg/dl (4.4–7.2 mmol/L)

2 Hours After Meals:
Normal for person without diabetes: Less than 140 mg/dl (7.8 mmol/L)
Official ADA recommendation for someone with diabetes: Less than 180 mg/dl (10.0 mmol/L)

HbA1c:
Normal for person without diabetes: Less than 5.7%
Official ADA recommendation for someone with diabetes: 7.0% or less

DIabetes Diet Recipes

Sloppy Janes

Balsamic Chicken with Mushrooms

Chicken and Dumplings

Black Bean Mango and Chicken Quesadillas with Salad

BudgetFriendly Tuna Pasta Salad

In case you missed Site Disclaimer: This site is designed for educational purposes only and is not engaged in rendering medical advice or professional services. If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner.

11 Tricks For Cracked Heels That You Need To Know!

DO YOU HAVE CRACKED HEELS SO AVOID SANDALS BECAUSE THEY CANNOT BE SEEN? WANT TO GET RID OF THEM? WE DID A LITTLE RESEARCH AND FIND OUT HOW TO GET YOUR SMOOTH FEET!



Cracked heels look awful and not at all feminine. When it’s nice weather we all throw in “spring cleaning” and remove all the shortcomings that we hide in the winter. We are looking for a way to lose weight, to get rid of cellulite, and bring to the fore all parts of the body that can be exposed to the eyes. But the beauty of the foot is not the only reason to deal with their editing and treatment. If you do not, they can become a very painful and unpleasant problem.

PARAFFIN WAX

It is a byproduct of oil and a natural way to preserve the moisture of your skin. Make a mask of paraffin wax, olive oil or coconut oil. You heat it to be lukewarm, but not hot to avoid getting burnt. Apply to cracked heels and hold for 10 minutes. Then rinse well and apply a cream on heels. In just a few days you will see the first results.

HERBAL OILS

Oils regenerate the skin. Unlike the cream, it is slowly absorbed and the skin is longer hydrated. Just lubricate the heels, wear socks and leave it to work overnight. You can use olive, almond oil, coconut oil, sesame oil or lavender oil.

GLYCERIN

Glycerin is a common ingredient in many creams and cosmetics because it hydrates the skin. Mix glycerin and a little rose water to soften the skin, apply on heels and put on socks. Leave overnight and you will quickly notice the results of this heel mask.

HONEY

Honey is an excellent remedy for skin, provided that use real honey but not melted sugar that has a honey label. It acts against fungi and bacteria and will eliminate this cause of the cracked heel. Easy to use – just apply it to heels and let it work for 15 minutes. After that rinse and put a cream that will hydrate the skin.

BANANAS

Overripe bananas may not be something that will stimulate your appetite, but it is an excellent remedy for cracked heels. Before applying, soften your skin by keeping your feet warm in the bath for 10 minutes. After that, mash the banana and make a toothpaste mask you will hold until it is dry. This method should have shown results already for a week!

ALOE VERA

Aloe Vera Gel is a great tool to relieve pain. The one who has had experience with the cracked heels knows that large cracks can be uncomfortable and painful. Aloe Vera Gel can give you the right relief.

OATS

Oats are good for our health in all fields. And did you know that oatmeal could be a cure for cracked heels? This softens the skin, acts against inflammation and makes it easier to remove dead skin cells.


Here’s what you need for this mask: 1 tablespoon of oatmeal powder and a few drops of olive oil. From these ingredients, make a paste that you will apply to heels, especially on those very cracked pieces. Hold for half an hour and rinse.

VASELINE AND LEMON JUICE

Like paraffin wax, Vaseline is a natural cosmetic additive that is obtained from petroleum. In addition, it hydrates the skin well. Here’s how to make a mask for cracked heels of these ingredients. Mix 1 teaspoon of petrolatum and a few drops of lemon juice. First, dip your feet in warm water to soften the skin, then apply this mask. Lemon juice disinfects the skin and acts as an antioxidant, and Vaseline hydrates the skin and is a winning combination in the fight against cracked heels.

ASPIRIN

You may not have thought of using aspirin to handle rough heels, but maybe that’s the right combination for you. Well, try it out! Mash in a tablespoon of honey 3-4 tablets of aspirin. It has salicylic acid to help the dead cells get easier to hide from the skin and honey to soften the skin. Keep this mask 30-40 minutes.

BAKING SODA

Sodium bicarbonate for cracked heels is another way in which you can use for the benefit of your health. It has a really huge spectrum of application in treatment. From the inside where it successfully treats the heartburn, to the outside where it can be used as a cure for cracked heels. To get the desired results, it is necessary to separate it for half an hour a day and prepare a bath for the feet with a baking soda. You need a little lukewarm water, enough for your feet and 3 teaspoons of baking soda. Then remove the dead skin cells. For that, you need to file for heels or stone for heels. Rub the cream and always wear socks, and leave to work overnight.

Sodium bicarbonate for cracked heels can also be combined with honey. Then you need to mix equal amounts of honey and baking soda and apply them to the heels, and then repeat the process of cleaning, piling and softening with the cream.

MILK

Milk is a great natural way to soften the skin. In fact, the milk works great on both our skin and cracking heels. Lactic acid stimulates the effect of collagen and regenerates the skin. You just need to dip your feet in lukewarm milk.

How long will it take to cure the heels, depends on what condition they are, whether they are dry or cracked? It is best to nourish them at the time. Give the feet moisture and give them the same importance as other parts of the body! These ingredients are natural, mostly cheap, easily available and efficient.

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11 Easy Ways To Increase Testosterone Naturally

If you’re interested in developing a stronger, more aesthetic and muscular physique then you should know by now that Testosterone is the one hormone which is responsible for all of that.



Here’s the thing:

Testosterone also helps with a number of other things such as:

Helps improve bone density, boost energy levels, improves stamina and overall strength.




Thus, increasing testosterone production is of vital importance if you truly desire to improve your muscle growth, strength, and physique in general.




This is the main reason why there are individuals who inject themselves with augmenting chemicals such as anabolic steroids.

Anabolic steroids drive testosterone levels to go up and thus lead towards extreme muscle development.

Now, I presume that there is no need for me explain to you how dangerous anabolic steroids are for your general health.

They harm your heart (your body is not genetically designed to withhold such a load of intensity), develop tumors around various organs as well as lead to depression if you decide to stop consuming anabolic steroids.

I am sure you have done your homework.

There is no need to panic!

Anabolic steroids are not the only means of increasing testosterone levels.

There are natural and proven techniques for doing so, which is why I have decided to share with you my…

11 easy ways to increase testosterone naturally



I have previously mentioned in this articles. Body fat storage is closely correlated with low testosterone levels.

This is the main reason why bulking, which can lead to an increased body fat percentage, is not a good path to take.

It will not only lead to serious stretch marks but will lead to a decreased levels of testosterone as well as increase your chances of developing type 2 diabetes, increased cholesterol, and many other health problems.

What this means is that you really need to work on your diet and make sure that you are consuming only foods that are rich in good macronutrients (complex carbohydrates, good fats (monounsaturated and polyunsaturated fats) as well as lean protein (eggs, turkey breast, chicken breast, etc) and micronutrients.

There are also foods that will directly help you improve your fat-burning.  Go ahead and check it out and implement some of those foods in your diet to make sure that you are keeping those fat levels as low as possible.

Make sure that you are aiming for foods that are with a low glycemic index (they are high in fiber).

Foods that are with a high glycemic index lead to spikes in your blood sugar and ultimately to elevated body fat storages.

I have also listed a bunch of foods with a low glycemic index in the pointed article above.

Try and avoid “easy calories”.

A lot of people that are trying to gain muscle go on a so-called bulking diet.

Most of those diets consist of easy calories – foods that are a source of easy calories are the ones with a high glycemic index, high saturated and trans fat content, and high in sugar.

People use these foods to make sure that they cover their daily caloric intake.

Try to make sure you avoid those types of food as they will lead increased body fat percentage and consequently lowered testosterone levels.

Remember, your body requires a fixed set of calories to maintain performance and muscle growth.

By eating more than your body needs will not lead to more muscle or to faster muscle hypotrophy. It will only lead to a higher body fat percentage.

You need to make sure that your hormone levels (testosterone, HGH, and insulin) are running well in your organism as they are primarily responsible for your body’s ability to develop muscle mass.

Furthermore, consider adding some high-intensity cardio exercises that can help you boost testosterone levels and help you maintain lower body fat percentages.

I strongly recommend you check out “The 7 Best Exercises to Burn Fat” where I have listed a number of really powerful exercises that are very effective to lose body fat.

Consider adding some of the exercises to your workout plan.


The truth is:

When you are under a lot of stress your body releases high levels of the stress hormone referred to as cortisol.

This hormone is known for blocking the effect of testosterone – from a biological standpoint testosterone is associated with behaviors such as mating, competing and aggression.

These behaviors lower your chances of survival in an emergency situation (a stressful situation which is why cortisol is released).

Furthermore, increased levels of cortisol can lead to catabolism in the body (breaking down muscle tissue) and elevated body fat storages.

Again, from biological standpoint, this is because in an emergency situation your body tries to spend as little as energy as it possibly can (the more muscle you have the more energy your body requires) and to maintain high levels of backup energy (body fat).

This primal instinct of the body is also the main reason why it is so hard to lower your body fat percentage to a single digit, especially without losing vital muscle mass.

In our modern world stress is perceived as inevitable. To the point where we even accept it as a normal part of our lives. And most of us believe that it is impossible to lower stress.

I am not expert in the field of stress. However, I personally believe that the best way to decrease stress levels is by focusing on doing things that you love.

Give yourself some time to rest, be lazy (sometimes it’s good for you), spend more time with friends and family, focus on changing your perspective to a more positive one (whenever something bad happens don’t stress about the problem itself, but rather about how can you fix it and that there is always a way of fixing it), focus on your hobbies ( I love playing video games and that is what I do).


I would also recommend consulting yourself with an expert who will provide you with valid techniques that will truly help you lower stress levels.

Remember that training is a form of stress.

The more time you spend in the gym the higher the levels of cortisol will be. This is why you need to make sure that you do not spend more than 40-60 minutes in the gym. The faster you get out of there the lower your cortisol levels will be.

There are also a couple of scientifically proven supplementation products that will help you suppress cortisol levels and help you maintain lower levels of stress in general. I will not go into too much detail about the products, you can check them out for yourselves, but I will list them for you:

Phosphatidylserine – naturally occurring phospholipid complex that is in nearly all the cells of the human body;

Ashwagandha – an Indian herb referred to as “adaptogen”, a term coined by a Russian scientist to describe a compound that aids the body to adapt to stress-related stimuli;

Multivitamin – micronutrient deficiencies are prevalent, even in developed countries. Vitamin C is probably one of the best micronutrients that can help you balance high cortisol levels. A couple of tests have proven that a deficiency in vitamin C will quickly increase the individual’s cortisol levels. Zinc and magnesium are also linked with cortisol maintenance;

Antioxidant Blends – it has been researched over and over again that for the majority of athletes that were treated with antioxidant supplementation (vitamin C is an antioxidant as well) showed lowered indexes of cortisol in their bodies.



The mineral Zinc is extremely important for testosterone production. Research has shown that restricting dietary sources of zinc leads to a noticeable decrease in testosterone, while zinc supplementation increased it.

In a study by the Department of Internal Medicine, Wayne State University School of Medicine, USA, it was found that there is a relationship between cellular zinc and serum testosterone.

The study was run across 40 different men at the age of 20 and 80. Their levels of testosterone were measured before and after being introduced to a restriction of dietary zinc intake.

After looking at the results the study concluded that dietary zinc restriction was associated with a significant decrease in serum testosterone concentration after 20 weeks of zinc restriction.

Your diet is the best source of zinc-rich foods like meats, primarily beef, and fish, other good dietary sources include cheese, beans, milk, yogurt.

Oysters are known to be the richest source of zinc as in raw form 100g of oysters deliver approximately 100mg of zinc (which is a dangerously high level of zinc). When cooked they provide the body with about 33mg which is almost your necessary daily intake.

It can be complicated for vegans and vegetarians to provide their bodies with adequate levels of zinc. This is why you can use supplement products that are rich in zinc and consume them instead.

The recommended consumption of zinc for men and women at an age greater than 19 was 40mg. If you are consuming more than that you are running the risk of zinc poisoning which can lead to nausea, diarrhea, vomiting, and many other negative side effects.



Interestingly:

Vitamin D, not an actual vitamin but a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell and helps maintain quality and sperm count.

Vitamin D is also responsible for increased levels of testosterone, which may boost libido. In a study, overweight men were given vitamin D supplements and had a significant increase in testosterone levels after about a year.

Interestingly, vitamin D is also correlated with treating cancer cells as it connects to the vitamin D receptor of the mutated cell and sends valuable data to the nucleus of the mutated cell so that it can repair itself. If the cell cannot be repaired vitamin D tells the cell how to destroy itself.

Approximately 90 percent of this hormone is created when the body’s skin is exposed to UVB light (sunlight).

There are, of course, where UVB supply is impossible or extremely low. In such as case scenario I would recommend visiting a safe tanning bed (with electronic ballasts rather than magnetic ballasts, to avoid unnecessary exposure to EMF field).

It is important to make sure that you do not overexpose yourself to these tanning beds as it can lead to serious problems.

An alternative would be supplementing your body with vitamin D3, which can be taken orally. In various assessments, individuals who received vitamin D had statistically significant increases in testosterone. Total testosterone levels rose by 3nmol/liter to 13.4 nmol/liter after 12 months of vitamin D supplementation.



Your body’s ability to produce testosterone depends heavily on your dietary fat intake. Keep in mind that when I speak about consuming fats I am emphasizing on healthy fats such as monounsaturated and polyunsaturated fats.

Saturated fats, even though perceived as unhealthy, are also incredibly important, they need to be taken in moderation. Trans fats, however, play no role in testosterone production and carry an enormous amount of health disadvantages.

Fat contains cholesterol, which is converted to steroidal hormones by your body.

A diet where less than 20 percent of the calories come from lipids (fats) will limit your body’s testosterone production.

In a study, researchers tested several nutritional factors to analyze how they correlated with pre-exercise testosterone levels. What they concluded was that diets high in saturated fat and monounsaturated fats significantly increased testosterone levels. Researchers also saw that the higher the dietary fat intake, the higher the testosterone.

This, of course, does not mean that you have to overindulge in fats as this will lead to an increased stored body fat – lowered testosterone.

You need to make sure that approximately 20-25% of your daily calories are coming from healthy fats. Keep in mind that in 1g of fat there is 9 calories – if your daily caloric intake is 2600 then that means that 1/4 of it needs to come from lipids (650 calories), which is approximately 70 grams of fat. Any calories that are coming from fats in excess then you will start gaining too much body fat.

Healthy fats are also beneficial for you as they enhance your body’s absorption and storage of vitamins as well as improved protein synthesis.

Good sources of healthy fats are:

Olive oil – can be used as a substitute to other cooking oils like sunflower seed oil as it much higher in monounsaturated fats.

Coconut oil – a source of medium-chained fatty acids which are treated by the body as carbohydrates (a primary source of energy) and deliver the same benefits as fats.

Cashews – high in fiber and a good source of important for testosterone levels micronutrients that will help you elevate and maintain your T levels. They also make a great snack between meals to help you full and satiated;

Walnuts – have been regarded as a great source of saturated fats as well as a powerful source of Omega-3,6 fatty acids that will help you maintain a healthy heart and healthy joints;

Pistachios – Really good source of monounsaturated fats and saturated fats, as well as high in fiber, help you control your blood sugar;

Almonds – Extremely powerful source of monounsaturated fats which is why they have been regarded as one of best forms of nuts to be consumed when striving for muscle growth;

Flaxseed – flaxseed is also a really good source of zinc;

Sunflower seeds – sunflower seeds have a really good amount of polyunsaturated fats (which are related to lowering testosterone) but they are also a really good source of monounsaturated fats and make a great snack to have in between meals;

Avocado – a really powerful source of monounsaturated fatty acids and saturated fats with zero cholesterol. Furthermore, the avocado’s fatty acid content makes it a powerful tool that will help you maintain a healthy heart and lower your bad cholesterol and increase your good cholesterol;

Fatty fish – a really powerful source of omega-3,6,9 fatty acids that help you maintain a healthy heart as well an increased metabolic rate;

Dark Chocolate – also a source of theobromine has a similar function as caffeine and will help you increase performance during your training;

Egg yolk – a rich source of saturated fats and monounsaturated fats as well as powerful micronutrients that boost testosterone levels (zinc, vitamin B6, and vitamin D);

Meat (a powerful source of saturated fats) – must not be taken in excess.

These foods are also with a low glycemic index, which will benefit you with a low blood sugar and low insulin levels – resulting in lower body fat and thus higher testosterone levels.



Research suggests that BCAAs result in heightened testosterone production.

While BCAAs are available in a supplement for, you’ll find the highest concentration of BCAAs in dairy products – especially in cheeses and whey protein.

Even after supplying your body with leucine (a branched chain amino acid) from the natural food supply, it’s often wasted or used as a building block instead of an anabolic agent.

To create an anabolic environment you need to boost BCAA consumption way beyond maintenance levels.



You might have heard before that:

Testosterone levels are hindered after you eat sugar. This is caused because sugar, especially from a high glycemic index, leads to a high insulin level (when your body has blood sugar spikes it releases insulin to lower the blood sugar).

When there are higher levels of insulin the body testosterone levels are lower. Insulin cannot co-exist with HGH (another muscle growth hormone).

According to USDA estimates, the average US citizen consumes 12 teaspoons of sugar every day – this equates to about two tons of sugar during the lifetime of the individual.

The reason why we, as humans, love sugar is obvious – it is correlated with the release of dopamine in the body (the feel-good hormone), which is responsible for the joyful feelings we get after s3x or after consuming a block of chocolate.

The problem is that our bodies can become addicted to the release of dopamine and request more and more of it, which can lead to an over-excessive consumption of sugars.

This is also why people who suffer from depression or have gone through a stressful moment in their life prefer to spend their time doing things that are responsible for the release of dopamine (drinking alcohol, eating sugary treats, etc).

If you are a sugar addict and find it hard to eliminate sugar from your diet then what you can do is try your best to consume foods that are with a low glycemic index, but still, contain sugar.

Fruits are a good source of sugar and they are with a low glycemic index due to their dietary fiber content.

Honey, which is literally sugar, is with a low glycemic index, which is the main reason why people who suffer from diabetes can still consume honey.

Foods that are with a low glycemic index will ultimately lead to an elevated testosterone production.

Let’s not forget that sugar consumption is also interconnected to fat gains – more fat storage = less testosterone.



Short and intense exercises have been shown to boost testosterone levels as well as preventing its decline.

Prolonged moderate exercise has been shown to have a negative effect on testosterone production.

This is not only associated with cardio. The same goes for your resistance training – the higher the intensity of your workout the higher your testosterone levels will be during your resting.

On a biological level, this is quite understandable – your body is in an intense situation which your body perceives as dangerous (running for your life), as a result, your body will release higher levels of testosterone so you can be faster and stronger next time a similar high-intensity situation crosses your path.

High-intensity training has been shown to increase satiety hormones including insulin, leptin, adiponectin, glucagon-like-peptide-1 (GLP-1), cholecystokinin (CKK) and melanocortins, all of which are related to healthy testosterone production and preventing age-related testosterone decline.

When applying higher intensity to your resistance training that would mean activating more muscle simultaneously. More multi-join or compound exercises (squats, deadlifts, bench presses, lunges, etc) will really help you boost the intensity of your workout. The more isolated your exercises are the lower the intensity will be.

Quite recently, Ali Kuoppala from Anabolicmen.com reported that by increasing his intensity in his resistance training he managed to increase his testosterone levels by approximately 40 percent!

In other words, the high intensity has a serious impact on your ‘T’ levels, especially when applied to your resistance training.



The point in time when your body is repairing itself is when you are asleep. That is also when your body produces the most HGH and Testosterone.

Not to mention that it is also the one part of the day where your cognitive function is inactive, not literally.

You are not coming into contact with other people, you are not dealing with problems, you are not stressing. This means that your cortisol levels are at its lowest point.



OK, Calm down…

I am not saying that you are supposed to completely eliminate alcohol from your plans.

I know how important partying is for you guys, but lowering your alcohol consumption will genuinely lead to an increased testosterone production.

Chronically high consumptions of alcohol can significantly increase estrogen level.

This is because it boosts the activity of the aromatase enzyme, which converts the male sex hormone (testosterone) into the female sex hormone (estrogen).

This will also lead to other negative effects on your body such as increased fat tissue around the chest area as well as increase the chances of cancer.

Furthermore, alcohol is known to stimulate the brain to release beta-opioid endorphins. This type of enzyme is the main reason why you feel so relaxed fatter a few cold beers. Sadly enough, they are also notorious for their negative effect on testosterone synthesis.

Alcohol consumption is linked to causing oxidative damage in the testicular Leydig cells, which leads to a local reduction of testosterone in your testies, and also the destruction of some testosterone molecules that are already in circulation.

Various studies have found that heavy alcohol consumption can significantly reduce testosterone levels. Men who suffer from alcoholism are shown to have much lower levels of testosterone and higher estrogen levels when compared to men who do not consume alcohol.



Not a lot of people seem to believe that overtraining exists. I have heard people telling me that if you are training 7 days from the week then you are not working your muscles hard enough and missing out on those muscle gains.

The truth, of course, is that overtraining does exist and I would expect that by this time it has become common sense for everybody who is exercising regularly that overtraining is not a myth but a legitimate medical term.

To paint a better picture for you, overtraining is the threshold of strength and endurance your body currently has. There are some people that believe that this barrier does not exist and that by pushing hard your body will grow like crazy!

The truth is is that you are not allowing your body enough time to recuperate from the intense workout you had a day or two ago.

This, in turn, increases your cortisol levels (which as explained above has a negative effect on your testosterone levels) resulting in loss of muscle and fat tissue development.

How do you know if you are overtraining?


Overtraining is a pretty complicated matter. The problem is that it does not occur in the muscles first but it hits your endocrine system and nervous system, making it quite hard to detect.

It’s the endocrine system and nervous system that go out of whack first, and sometimes that’s hard to understand.

As funny as it may sound I find it that if I do not have my glorious “morning wood” then there is something whacky going on with my cortisol and testosterone levels. Considering that everything is up to date the only logical conclusion would be that I have been overtraining.

If you are, well you know, a lady, then things are a bit harder, no pun intended.

Even if you do not use my magnificent testosterone and cortisol measuring tool (again no pun intended) I can honestly tell you that if you are training about 7-10 hours a week and are giving yourself about 20-30 seconds rest between sets and are training with 15-20 reps with about 5-6 sets, you are overtraining yourself!

So the question at hand is – How do we avoid overtraining?

It’s pretty simple actually, give your muscles enough time to rest between your workout days. It is important to remember that it takes your muscles about 48 hours to be fully rested. That’s also the period when protein turnover occurs in your muscles.

There are of course organism differences which means that everybody has a different overtraining threshold. You need to find out for yourself what is the best resting time that you can give your muscles so that you can avoid overtraining and at the same time avoid losing muscle growth potential.

Give your muscles enough time to rest between sets as well. I would recommend giving them about 60-80 seconds. Anything below 60 is too low and anything above 80 is too high.
Conclusion:

Maintaining good levels of testosterone is absolutely vital if you want to develop a more muscular and aesthetically pleasing body.

Testosterone production will also aid you with your strength and speed, so if you are aiming and pushing, pulling and lifting any heavy objects as a strongman competitor, then increasing your testosterone would be of top priority.

The best part, of course, is that by following these easy 11 steps you can naturally increase your T levels without harming your internal and external health.

Thank you very much for taking the time to read, I hope I managed to assist you in some way.

Have a great and testosterone filled day!

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7 Best Cardio Exercises to Burn Fat

As you probably already know:

Losing stubborn body fat and getting in shape may require for you to do some aerobic activity.

Cardio has received quite a lot of hate recently with people saying that aerobic exercises are responsible for muscle loss. That they are a waste of time and effort and bring nothing to the table.



Steve Cook doing a Battlerope workout. Photo Credit: Bodybuilding.com


There is even a video produced and released by Vox about a year ago claiming that cardio is [scientifically] completely unnecessary for weight loss.

Check out the video for yourselves:




However, scientific literature shows us a different perspective:

That cardio is in fact a very powerful tool that carries with itself a number of weight-loss and [even] muscle-building benefits:

For example:

Cardio exercises can help you lose those extra pounds of body fat – due to their high caloric requirement and the afterburn effect). Improve your power output when at the gym, enhance your strength and endurance, boost muscle growth (by positively altering protein metabolism), raise nitric oxide production, which improves the blood flow to your muscles, as well as improve your VO2 max.

Love them or hate them, aerobic exercises have been proven time and time again to be one of the fundamental pillars of a successful physique.

Something worth noting is the fact that not all cardio is equal. There is good cardio and there is bad cardio!



I am not going to bore you with too many details, so I’ll try and be quick.

Bad cardio is all low-intensity exercises that involve you being active for prolonged periods of time (we’re talking hours even) that are shown to cause muscle loss and even weight loss plateaus.

One of the best examples includes jogging, light walking, yoga workouts, stretching, etc.

Good cardio is the type of cardio that really gets your heart rate pounding. It makes you sweat, it’s short and powerful, and leaves you completely exhausted.

So the question that remains is:

“What are the best cardio exercises to burn fat”

Top 7 Best Cardio Exercises to Burn Fat


So that you have a better understanding which cardio exercises are going to deliver the best weight loss results without hindering muscle mass.

And most importantly so that you have a selection of exercises to choose from and switch it up so you 1) don’t get bored; and 2) you don’t hit a plateau.

OK, enough chit-chat, let’s dive in!

#1. Jump Rope Workout to Burn Belly Fat


Jump Rope/Skipping Cardio Exercise. Credit: Coach.Nine.com.au

My personal favorite and probably the best cardio exercise on the list.

I remember watching Rocky 4 as a kid where Stallone was preparing for the big match and he had a nice little montage of him skipping rope as a form of cardio exercising.

I remember thinking to my self:

“Damn, that looks so cool!”

Jump rope training has been proven study after study to be one of the best aerobic exercises out there as it carries a vast number of benefits that help increase your physical fitness.

One study carried out by the Department of Physical Education and Sports Science followed the progress of two different groups of students. One group used jump rope training alongside their regular training routine and the other one did not for 15 weeks.

As you could probably guess, the group that was doing jump rope training were shown to have improvement in their balance, agility, endurance, strength, power output, and muscle coordination.

Those are great and all but let’s not forget:

Jump rope training burns a crap-tone of calories!

Because it involves nearly every muscle and even brain power to keep up that coordination and make sure that you don’t trip over and fall.

According to Lifesum 30 minutes of Rope Jumping can burn as much as 400 calories at a normal pace.

The best part is that you can easily increase the intensity of the exercise and thus increase the number of calories you burn by:

– Adding some extra weight as a weighted backpack or weighted vest.

– Using some techniques such as double jumps or high jumps.

– Spinning the rope at a much faster rate.

– Adding variations to the rope jump such as jumping on the sand.

– Alternating your hand movements, etc.

What is even better is that rope jumping is a high-intensity exercise. This means that it will increase your caloric expenditure for hours after finishing. This is the so-called afterburn cardio effect.

It’s cheap, it’s portable, it helps you build strength and agility, and most importantly it’s one helluva fat-burning cardio exercise.

#2. Battle Rope Exercises For Quick Weight Loss




OK, not as cheap nor as accessible and portable as the jump rope. But nevertheless, it’s one of the best cardio exercises for quick weight loss.

Here is what’s so awesome about Battle Ropes:

Battle Rope training is notorious for its insane caloric expenditure. Strength coach Josh Henkin of Ultimate Sandbag Training tested out how much calories you can burn with battle rope exercises by using a formula based on the participants’ average heart rate 

What he found was quite impressive:

Male participants were able to burn about 80 calories within just 5 minutes of battle rope training. And female participants managed to burn 45 calories in 4 minutes of exercising.

That is the equivalent of burning about 480 calories within 30 minutes! And this is without considering the afterburn effect that the training delivers.

The best part about battle ropes, however, is the vast variability that they offer.

There is no singular exercise that you can do but rather a selection of exercise combinations that battle ropes offer.

Ropes are also known to help with the symmetrical strength and muscle development around the body. Thus making sure that weaker/slacking body parts are growing stronger.

The only downside is that they are a bit more expensive than other cardio equipment. With an average price of $60 but can go as high as $100. And it’s not a widely provided gym equipment.

Which is pretty weird when you think about it because:

Battle ropes offer an opportunity for very dynamic, explosive, effective cardio exercises that will deliver great results for your physique.

So if you’re wondering:

“What exercise burns the most stomach fat” – Battle Ropes is your answer.

#3. Shadow Boxing Routine to Burn Fat


Yes, this is the scene from Real Steel where Hugh Jackman shadow boxed with his bot

The reason why I love shadow boxing, except for the obvious boxing appeal, is that it’s one of the cardio exercises you can do at home.

Or anywhere for that matter.

It requires no equipment and it can help you burn a ton of calories!

According to most sources, you can burn up to 400 calories within 30-40 minute of shadow boxing.

Now:

Obviously, if you have access to a punching bag and/or an opponent against whom you can box, then even better. This way you can increase the number of calories burned with about 30-50%.

But here is the best part: Shadowboxing helps you work on your abs!

Boxing, in general, is a very compound exercise as it essentially activates almost every muscle in your body. Certain movements such as the uppercut and hook really work on the upper-body rotation have an extreme impact on your obliques and upper abs.

You can increase your caloric expenditure by adding movements that are of higher intensity, such as: knee kicks, elbow hits (which also work your abs), spinning-back-fist, etc.

Or you can even purchase some small dumbbells for a couple of bucks to hold in your hands while swinging left and right.

#4. Rowing – The Fat Burning Exercise


Rowing Machine Exercise. Credit: Coach.Nine.com.au

Rowing is a killer cardio exercise that gets your heart rate fast while also engaging nearly every muscle in the body.

The main downside is that you need a Rowing Machine or an actual boat and river where you can, you know, row.

I usually go with the machine, because…well, I don’t really consider myself as an experienced rower and I might end up drowning after the first stroke.

Anyway…

I absolutely love, love, LOVE the rowing machine exercise. And for good reasons:

– You can burn up to 400 calories in a 30-minute span.

– It’s a multi-joint compound exercise that activates nearly every muscle in the body.

– It gives a really good pump for the legs, back, and biceps.

– Improves core strength.

– Boosts muscle growth.

– Improves muscle coordination.

– Is perfect for muscle hydration (pump).

And these are just some of the benefits that the rowing machine workout offers that make the rowing machine, in my opinion, the best gym equipment for weight loss and toning.

What is also really comfortable is that the machine allows you to adjust the force and thus alter the intensity of the rowing.

This is perfect because it allows you to carry out very explosive HIIT when at the gym.

As I already mentioned, the exercise hits three big muscle groups – the back, legs, and abs.

You might be wondering:

“How is that of any importance?”

Essentially, large foundation muscles such as the legs, abs, chest, and back require far more calories to move and recover than other smaller muscle groups like the biceps and triceps.

What this means is that not only will the calories burned while rowing is a lot but also the calories burned as a result of the afterburn effect.

If you have always wondered:

“What’s the best cardio machine to burn fat?”, well, now you know!

Here is a really cool video that explains what is the correct form and technique behind the rowing machine: Rowing Machine: Technique and Benefits!

Another great video I strongly recommend watching by Dark Horse Rowing. He is literally committed to making informative YouTube videos about the rowing exercise and How rowing can help you lose weight

#5. Burpee – Best Cardio to Burn Fat?


Starting position of a Burpee. Credit: Palm Southbeachdiet

Ah yes, the notorious Burpee exercise.

One of the simplest exercises that can be done anywhere at any time. That leaves your heart thumping against your chest, your lungs on fire, and every muscle completely exhausted.

Burpees are estimated to burn approximately 355 calories within a 30-minute time-frame.

The Burpee is definitely one of those cardio exercises that don’t just help you burn fat but it will also help you build some muscle definition.

There is quite a number of ways in which you can add some variation. One of my favorite ways of doing the Burpee is by doing a push-up instead of just a plank.

If you really want to burn more calories with the aerobic exercise then what you can do is you can add pull-ups into the equation.

Yeah, you heard me right.

From a standing position, you go down into a squat. You put your hands on the ground and keep them extended and you kick your feet behind you-you are now in a plank position.

Instead of stopping there drop yourself to the ground and do a push-up. From there as you push yourself back and you return back to your starting position as you jump in the air you grab on a pull-up bar and you do a pull-up.

This is going to leave your body completely exhausted after a couple of repetitions.

The pull-up + push-up technique is a really good way to amplify the already great cardio exercise so that you burn even more body fat.

There are also a couple of other really good variations of the classic Burpee that can help you increase the intensity and burn some extra calories.

Here are some great variations that you can test out:

Spiderman Burpee
Rotational Jump Burpee
Mountain Climber Burpee
Box Jump Burpee
Renegade Row Burpee
Side Plank Burpee
Weighted Burpee
Pike Push-Up Burpee
Tuck Jump Burpee
Medicine Ball Burpee
Single-Leg Push-Up Burpee
Broad Jump Burpee

However, I would recommend starting out simple and work your way up.

#6. Mountain Climbers – Belly Fat’s Worst Nightmare


The aftermath of mountain climbers. Credit: Coach.Nine.com.au

Another quintessential cardio exercise.

Mountain climbers have long been the staple of cardio.

When it comes to burning calories and shedding off extra pounds – mountain climbers is the first exercise you would think of.

It’s also one of those cardio exercises that you can do at home without the need for any expensive equipment or gym memberships.The correct form of doing Mountain Climbers

The amount of calories that you can burn is usually around 300-360 per 30 minutes. Thus, making this exercise an excellent fat-burner.

Mountain climbers, similar to Burpees, has a vast number of variables that can be applied. So that you can increase the intensity and burn some extra calories.

Some of the different ways of executing the exercise are designed in a way to help you work more on your core strength, muscle coordination, agility, and endurance.

One of the most important attributes to the variations is that they “spice up” the exercises making it more fun and entertaining than just switching from one leg to the other.

Men’s Health recently released a video with 52 Mountain Climber Variations that I would strongly recommend you check out. My personal favorites are the running mountain climbers and the plyo spider mountain climbers.

Or the side running mountain climbers that really work on your obliques.

#7. Box Jump Squat – Best Exercise to Lose Fat


The box jump squat caught mid-air. Source: Men’s Fitness

Last, but definitely not least, on the list, we have box jump squats.

This exercise is also a pretty good Glute workout. So not only will you be burning fat but you’ll be working on those buns of steel.

Sorry, I had to.

Don’t let the name of the exercise fool you!

You do not necessarily require one of those large boxes you can find in most gyms, all you need is an elevated and secure surface.

Notice how I used the word SECURE, you don’t want anything bad happening to you that might cause you trauma or pain. Make sure that the surface which you’re trying to reach with your jump is stable, secure and at a comfortable height.

The premise of the exercise is quite simple:

You go from a squat into a jump and land on an elevated surface where you go for the full range of motion and then you fall back down to repeat the movement.

Pretty simple and straightforward, but let me tell – this exercise is going to leave weeping on the ground!

Its explosive nature where you are literally fighting against gravity really leaves you sweating!

Most sources out there claim that jumping squats burn approximately 100 calories for every 10 minutes of doing the exercise. Making this an extremely powerful weight loss exercise.

There isn’t much variation that you can add to the exercise to increase its intensity. Except maybe adding some weight so that it essentially becomes harder for you to perform. But, to be honest, the exercise is intense enough as it is.

Here is a pretty well structured and informative video about the correct form when doing box jump squats:

Conclusion

So there you have it – The best cardio exercises to burn fat!

Something worth remembering is that even with all of these powerful fat-burning exercises you really need to pay attention to your diet and nutrition.

You can do all the Burpees and Mountain climbers in the world, but if your diet is bad then your results are going to be the same – bad.

The purpose of this article is to provide with an arsenal of extremely effective weight loss exercises that you can interchangeably use when at home or when at the gym.

To also add some variation and entertainment to your workout and to make sure that you do not hit a plateau.

Another question that I presume you have is:

“How much cardio should I do per week to lose weight?”

Something important worth remembering is that while these exercises are really going to deliver great weight loss results, you must understand that just like anything else in life – if you do too much of something it’s only going to cause harm.

Do not overdo it!

I would recommend doing these cardio exercises about 2 to 3 times a week for the best results.

If you do too much, say 5-6 times a week, then you’re risking over-training. This will not only lead to muscle loss but will also cause a weight loss plateau, or even worse a fat gain – due to the increased cortisol (stress hormone) levels.

So be cautious!

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