Emma Smith’s Table

Cover image via Brent Borup.

When the Saints began to gather, they brought beans baked with molasses from New England, and corn bread from the South. English Saints with their custards had not seen either. Streams of well meaning, interested people called upon the Prophet day and night, both in Kirtland and Nauvoo. Emma kept a good table for Joseph’s guests. In Nauvoo, the many that crowded into the Smith home near dinner were finally officially informed by the Church newspaper to stay away at supper because the Prophet’s family could not be expected to feed the entire city.

But even so, it was rare that Joseph ate at home without an invited friend. On one occasion, William W. Phelps suggested Joseph acquire a smaller table as Boneparte had done when faced with the same problem. Emma quickly replied, “Mr. Smith is a bigger man than Boneparte; he can never eat without his friends.”

Emma was up at 4 o’clock in the summer, the break of day. She trudged to the barn to milk before breakfast. She had a cookie jar she kept filled for the children. Her cookies were a little sweeter than biscuits, but not so rich as regular cookies or doughnuts. Her doughnuts were always the twisted kind.

Her grandchildren remembered, “everything grew for her: potatoes, onions, turnips, cabbage. She put bunches of grapes, sealed with wax right off the vine, to hang in her cellar and had grapes nearly all winter.” She herself remarked, “I never wanted Joseph to go into the garden to work for if he did it would not be fifteen minutes before there would be three or four, or perhaps a dozen men round him and they would tramp the ground faster than he could hoe it up.”

Emma ran the Mansion House hotel. During a political campaign several office seekers came to the Mansion House for dinner. Emma made fritters which were served at the meal with syrup or honey. Delighted, the hopeful politicians asked, “What do you call these things?” Said Emma, “It all depends. A year like this we call them Candidates, all puffed up and air in them.”

 Yet, Joseph, Emma, and the Saints were often without, driven hunted, harassed, hungry little ones clinging to their skirts, bereft of shelter and begging for bread. “We could live as well as anyone,” “Emma once wept, “if only the persecution would cease.”

On more than one occasion, after Joseph had looked over a scanty dinner he prayed, “Lord, we thank Thee for this Johnny cake, and ask Thee to send us something better. Amen.” Before the bread was all eaten, someone had come to the door asking if the Prophet Joseph was at home. Joseph replied he was, whereupon the visitor said, “I have brought you some flour and a ham.” Joseph arose and took the gift, and blessed the man in the name of the Lord. Turning to his wife, Emma, he said, “I knew the Lord would answer my prayer.”

Today, Emma’s descendants still enjoy some of her recipes. Two are shared here:

Emma’s Brown Sugar Cookies

1 cup butter, at room temperature

1 cup granulated sugar

1 cup brown sugar, packed

2 eggs, well beaten

2 cups sifted all-purpose flour

½ teaspoon baking powder

½ teaspoon salt

½ teaspoon baking soda

1 teaspoon vanilla extract

2 cups oats

½ cup chopped walnuts

1. Cream butter, granulated sugar, and brown sugar until light and fluffy. 
2. Beat in eggs one at a time.
3. Sift flour with baking powder, salt, and baking soda. Stir into butter mixture. Add vanillla and nuts and stir until blended.
4. Drop by tablespoons onto ungreased cookie sheet. Flatten to 4-inch diameter. Bake cookies at 350° F for 10 to 12 minutes. Cookies should be slightly soft when removed from oven. Makes 22 large cookies.

Emma’s Fritters or Candidates

1 ½ cups flour

1 teaspoon baking powder

2 tablespoons sugar

½ teaspoon salt 

1/3 cup milk

2 eggs, separated

Cooking oil

1. Sift flour, baking powder, sugar and salt together. 
2. Make a well in center of dry ingredients and pour in milk. 
3. Add lightly beaten egg yolks. 
4. Blend together till batter is smooth. Fold in stiffly beaten egg whites. 
5. Chill for thirty minutes.
6. Form into fritters by making balls with two spoons dipped in hot water. Deep fry in oil until golden brown.

Sources:

Reflections of Emma by Buddy Youngreen

The Emma Smith We Know by Darcy Kennedy and Angelina Washburn

Hikikomori Syndrome

Hikikomori Syndrome: A Cry for Help or a Lifestyle Choice?

You wake up at noon, staring at the ceiling. Your phone buzzes, but you ignore it. Another day of silence. You tell yourself it’s just temporary but days turn into months, and stepping outside feels harder than ever. If this sounds familiar, you might be experiencing something known as hikikomori syndrome. What Is Hikikomori Syndrome? Originally a Japanese term, hikikomori describes an extreme form of social withdrawal where individuals isolate themselves for months or even years, avoiding work, school, and social activities. While first identified in Japan, cases are now emerging globally, making it a growing concern in the modern world. Read More Here: 6 Therapeutic Japanese Words With Deep Meaning According to the Japanese government, 1.46 million people between the ages of 15 and 64, roughly 2% of the population live as hikikomori as of April 2023. Although hikikomori is frequently linked to Japan, examples of this type have been documented all over the world, including in the US, South Korea, China, Italy, France, and Spain.  The estimated prevalence of hikikomori in South Korea is 2.3%. Research indicates that in certain Western nations, hikikomori-like social disengagement may impact 1% to 2% of the populace. Hikikomori Symptoms: It’s More Than Just Staying Indoors This condition isn’t just about being introverted or enjoying solitude, this condition is a prolonged, often debilitating withdrawal from society. If you’re dealing with this, you might notice some hikikomori symptoms: 1. You Completely Avoid Social Interaction Talking to others feels overwhelming, so you cut off friends and ignore messages. Even casual interactions, like answering the door, cause anxiety. Social events seem unbearable, making isolation feel like the only option. 2. You Spend Long Periods Without Leaving Your Room or House Your world shrinks to your room, and stepping outside feels impossible. Tasks like grocery shopping or even opening a window become overwhelming. Over time, you withdraw further, avoiding any contact with the outside world. 3. Your Sleep Patterns Are Reversed You stay up all night and sleep through the day to avoid social interactions. The quiet of the night feels safer, reinforcing your isolation. Over time, your body adjusts, making it harder to return to a normal routine. 4. You Rely Heavily on Digital Entertainment Video games, social media, and streaming replace real-life connections. The virtual world feels safe, offering control and escape from reality. Hours blur into days as you lose yourself in endless digital distractions. 5. You Neglect Self-Care Basic hygiene, grooming, and healthy eating feel unimportant or exhausting. You may skip showers, wear the same clothes, or eat irregularly. Over time, poor self-care affects your physical and mental health. 6. You Feel Trapped by Shame and Helplessness You recognize the problem, but the longer you isolate yourself, the harder it is to break free. The fear of judgment keeps you stuck in the cycle. Why Does This Happen? 5 Hikikomori Causes This syndrome isn’t caused by a single factor— Hikikomori causes are a combination of psychological, social, and economic pressures. Fear of failure – Societal expectations can feel crushing. Whether it’s school, work, or relationships, the pressure to succeed can make retreating seem like the only escape. Social anxiety and depression – Mental health struggles often fuel isolation, making even small interactions exhausting. Parental dependency – In many cases, family members enable the behavior by providing financial support, making it easier to continue avoiding the outside world. Digital addiction – The internet offers an easy escape, replacing real-world interactions with virtual ones. Cultural or economic stagnation – In places like Japan, intense competition and rigid social structures make it hard for some individuals to find their place, leading them to withdraw altogether. Overcoming hikikomori takes time, but small steps can lead to big changes. 

Practical Steps to Recovery Shift Your Environment: Open the blinds, let fresh air in, and create a comfortable space. Ease Into Interaction: Start with online communities or brief conversations with a trusted person. Step Outside Gradually: A short walk at dawn or late evening can feel less overwhelming. Find a Meaningful Routine: Engage in a hobby, take up remote work, or set personal goals. Be Patient with Yourself: Progress takes time, setbacks don’t mean failure. 

 

10 Bible Verses About Being Fat

What Does the Bible Say About Being Fat?

Weight is a topic that many people think about, whether for health, appearance, or self-esteem.

In today’s world, body image is often a big concern, and people wonder what the Bible says about being overweight.

Does God care about our physical bodies?

Does being overweight mean someone is sinning?

Let’s explore what Scripture really teaches about weight, health, and how we should see ourselves in God’s eyes.

Does the Bible Say Anything About Being Overweight?

The Bible does not directly say that being overweight is a sin.

There are no verses that condemn a person simply for their body size.

However, the Bible does talk about self-control, caring for the body, and avoiding gluttony.

1 Corinthians 6:19-20 says, “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your bodies.”

This verse reminds us that our bodies belong to God, and we should care for them.

That doesn’t mean we have to be a certain weight, but it does encourage us to live in a way that is healthy and honors God.

Gluttony vs. Being Overweight

Some people assume that being overweight automatically means someone is guilty of gluttony.

However, these two things are not always the same.

Gluttony is defined as excessive eating and overindulgence.

Proverbs 23:20-21 warns, “Do not join those who drink too much wine or gorge themselves on meat, for drunkards and gluttons become poor, and drowsiness clothes them in rags.”

This verse shows that overeating and overdrinking can lead to negative consequences. However, not everyone who is overweight eats excessively.

Many factors can contribute to a person’s weight, including genetics, medical conditions, stress, and life circumstances.

Instead of judging others, the Bible encourages self-examination and kindness.

Romans 14:3 says, “The one who eats everything must not treat with contempt the one who does not, and the one who does not eat everything must not judge the one who does, for God has accepted them.”

This means that food choices and body size should not be reasons for judgment.

God looks at the heart, not just the outward appearance.

The Importance of Self-Control

While being overweight is not a sin, the Bible does emphasize self-control.

Galatians 5:22-23 lists self-control as one of the fruits of the Spirit.

This means that part of living a God-honoring life is being mindful of our actions, including how we eat and care for our bodies.

Philippians 4:5 says, “Let your gentleness be evident to all. The Lord is near.”

This applies to how we treat our bodies as well. We should strive for balance—eating in a way that nourishes the body while also enjoying food in moderation.

The goal is not to focus on weight alone but to develop a lifestyle that is both spiritually and physically healthy.

Does God Care About Appearance?

In a world that often judges people by how they look, it’s important to remember that God does not see us the way the world does.

1 Samuel 16:7 says, “The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.”

God is far more concerned with our character than our clothing size.

He does not define a person’s worth by their weight.

What matters most is our relationship with Him, our love for others, and the way we live our lives.

Society may place high importance on appearance, but God values the heart above all else.

Taking Care of the Body Without Obsession

Caring for our health is important, but the Bible also warns against obsessing over physical appearance.

1 Timothy 4:8 says, “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”

This verse acknowledges that physical health has benefits, but it also reminds us that spiritual health is even more important.

A healthy lifestyle is good, but it should not become an idol.

Our identity should be rooted in Christ, not in a number on a scale.

Finding Confidence in God’s Love

Many people struggle with body image and self-worth.

The good news is that our value is not based on what we weigh, but on the fact that we are loved by God.

Psalm 139:14 says, “I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.”

Each person is created by God with care and purpose.

Weight does not change God’s love for us.

No matter how we look, we are valuable in His eyes.

Should Christians Diet?

Many Christians wonder if it is okay to go on a diet.

There is nothing wrong with making healthier choices, but the Bible encourages balance rather than extremes.

Ecclesiastes 3:13 says, “That each of them may eat and drink, and find satisfaction in all their toil—this is the gift of God.”

Food is a blessing, not something to fear.

If someone chooses to diet, it should be done in a way that is sustainable and healthy, not in a way that leads to guilt or frustration.

Whatever we do, it should be done with a heart that seeks to honor God.

Encouraging Others Instead of Judging

Christians are called to build one another up, not tear each other down.

Ephesians 4:29 says, “Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.”

Shaming others for their weight does not reflect God’s love.

Instead, we should encourage each other in kindness, supporting one another in both physical and spiritual health.

Jesus spent time with all kinds of people and showed love to everyone, regardless of their appearance.

As His followers, we should do the same.

Balancing Health and Enjoying Life

The Bible does not demand perfection when it comes to eating or body size.

It teaches balance.

Proverbs 25:16 says, “If you find honey, eat just enough—too much of it, and you will vomit.”

This verse highlights moderation.

It is okay to enjoy food, but overindulgence can lead to problems.

Likewise, completely avoiding enjoyable foods out of fear can also be unhealthy.

A balanced approach—one that includes nourishment, enjoyment, and gratitude—is the best way to care for the body while still honoring God.

Final Thoughts

The Bible does not condemn being overweight, nor does it say that body size determines a person’s worth.

God cares about the heart far more than physical appearance.

While the Bible encourages self-control and healthy living, it also reminds us that our identity is found in Christ, not in a number on a scale.

Instead of focusing on weight alone, believers should strive for a lifestyle that honors God in all areas—spiritually, mentally, and physically.

Whether a person is thin, heavy, or somewhere in between, God’s love remains the same.

True confidence comes from knowing we are created by Him, loved by Him, and valuable in His sight.

Our goal should be to honor God in everything we do, including how we care for our bodies, while also remembering that our worth is never based on our size.

Paleo Diet Plan, Foods And Recipes

The Paleo diet has been associated with many health benefits from better blood sugar levels to reduced inflammation. Considered one of the best diet plans for weight loss because it’s high in protein and fat and emphasizes nutrient-rich foods, it may also increase satiety and help correct nutrient deficiencies. Still, the diet has remained the subject of much controversy in recent years.



In the past few decades, our diets have changed dramatically. Processed foods are more common than fruits and vegetables, and it’s impossible to go more than a few miles down the road without spotting a dozen new fast food chains that have cropped up. Enter the Paleo diet plan, a diet that seeks to ditch the modern convenience foods in favor of the foods eaten by our ancestors.

Despite this, the Paleo diet plan remains one of the most popular diets today, and there is a massive community of people who swear by it, claiming that it can be a convenient, easy to follow and effective way to attain better health.

What Is a Paleo Diet?

The Paleo diet definition is simple: Eat only foods that were available to our hunter and gatherer ancestors thousands of years ago during the Paleolithic Age. This means that things like processed foods, refined grains and cereals are off the table, and instead your plate should be full of fruits and vegetables, meats, nuts and seeds.

The idea is that these are the foods that our bodies were designed to eat while many of the heavily processed modern foods that fill our diets today contribute to chronic disease and health problems. Proponents of the diet suggest that a well-planned Paleo diet could lead to improvements in many aspects of health, such as enhanced weight loss and reduced inflammation.

Because it is essentially a grain-free diet, it tends to be lower in carbohydrates and higher in protein and fat than some other diets. However, it also eliminates several food groups that contain beneficial nutrients, such as legumes and dairy, which has made this diet a subject of much debate among experts.

Keep reading to learn more about the pros and cons of the Paleo diet as well as how you should follow it to help maximize your results.

Why Try a Paleo Diet? 6 Paleo Diet Benefits

Promotes Weight LossHigh in ProteinReduces InflammationBoosts SatietyCorrects Nutrient DeficienciesRegulates Blood Sugar

1. Promotes Weight Loss

For many people, following the Paleo diet can result in a substantial amount of weight loss. By swapping processed foods and refined sugars for nutrient-rich proteins and healthy fats, you can cut calories and kick-start weight loss.

The specific foods included in the Paleo diet plan can also amp up weight loss. The plan encourages fruits and vegetables, which are high in slow-digesting fiber, along with healthy fats and protein, which increase satiety and reduce appetite.

Keep in mind that the amount of Paleo diet weight loss can vary depending on many factors, such as your what your diet was like beforehand. While some people may see the inches and pounds slide off after starting the Paleo diet, others may not see such dramatic results.

2. High in Protein

Getting enough protein in your diet is essential to maintaining overall health. Protein is vital for repairing and rebuilding tissue cells, maintaining normal blood sugar, transporting oxygen, healing wounds, and building muscle mass.

A protein deficiency can lead to a host of negative side effects, including low energy levels, decreased immunity, poor concentration and slow wound healing.

Protein is one of the staples of the Paleo diet plan. In fact, the plan encourages filling your plate with plenty of protein foods, such as grass-fed beef, poultry and seafood.

3. Reduces Inflammation

Inflammation is a normal bodily response triggered by the immune system to protect against foreign invaders. Prolonged or chronic inflammation, however, is at the root of most diseases, including chronic conditions like cancer, heart disease and diabetes.

The Paleo diet plan encourages eating plenty of anti-inflammatory foods, such as fruits, vegetables, nuts and seeds. Fruits and vegetables are high in antioxidants, which help neutralize the harmful free radicals that contribute to inflammation in the body. Meanwhile, nuts and seeds tend to be high in anti-inflammatory omega-3 fatty acids.

Reducing inflammation can also be beneficial in reducing symptoms of inflammatory or autoimmune conditions, such as rheumatoid arthritis, lupus or ulcerative colitis.



4. Boosts Satiety

The Paleo diet plan puts the emphasis on packing in plenty of heart-healthy fats and proteins into your diet, which can help support satiety and reduce appetite.

Fat is digested very slowly, so it stays in the stomach for longer and keeps you feeling full. Meanwhile, a high-protein diet can reduce levels of ghrelin, the hunger hormone, to reduce appetite. Protein has also been shown to kick-start your metabolism and decrease caloric intake.

Furthermore, the Paleo diet plan limits foods like refined grains and ultra-processed foods that are typically digested very quickly, leading to spikes and crashes in blood sugar levels as well as increased levels of hunger.

5. Corrects Nutrient Deficiencies

One of the biggest benefits of the Paleo diet is that it prioritizes nutrient-dense foods over heavily processed or refined foods. These foods can supply important micronutrients that you may be missing from your diet, helping reduce a wide range of symptoms, from brain fog to chronic fatigue.

Increasing your intake of red meat, for instance, can provide more iron while adding more nuts and seeds into your diet can up your intake of omega-3 fatty acids.

If you have any nutrient deficiencies and are currently consuming a diet rich in “empty calories” from nutrient-poor foods like junk food, switching to a Paleo diet may help you fit more nutrients into your diet.

6. Regulates Blood Sugar

While not as extreme as a very low- or no-carb diet, the Paleo diet does restrict many types of carbohydrates, such as cereal grains. This may positively impact your blood sugar levels. The diet also emphasizes nutrients like fat and protein, which are digested slowly, keeping blood sugar levels stable.

A study published in the European Journal of Clinical Nutrition compared the benefits of following a Paleo diet versus a diet recommended by the American Diabetes Association in 24 participants with diabetes. After two weeks, researchers found that the Paleo diet led to greater improvements in blood sugar levels and insulin sensitivity than the conventional diabetes diet. 

Of course, lifestyle factors also play an important role in diabetes prevention. In addition to making dietary modifications, exercising regularly, reducing stress levels and drinking plenty of water can also help you maintain normal blood sugar.

Paleo Diet Plan Guide

Looking for a resource on the Paleo diet for beginners? Look no further. In this comprehensive Paleo diet plan guide, you’ll find some quick tips for maximizing your success on the Paleo diet, which Paleo diet foods you should include or avoid on the plan, and some tasty recipes to get you started.

Trying a 30-day Paleo meal plan can help you decide if the Paleo diet is right for you and if it can help you achieve your goals — whether that includes weight loss, increased energy or simply overall better health.Print out a list of healthy Paleo foods, and bring it with you to the grocery store for an easy reference. Look for organic fruits and vegetables and unprocessed foods with minimal added ingredients to ensure you’re getting the best quality.Although there are plenty of Paleo meal plan delivery sites out there, doing your own grocery shopping and preparing your meals at home can give you more control over your diet.It can be easy to load your diet up with fried bacon and butter and still be technically following a Paleo diet plan. However, to get the most from the Paleo diet, opt for lots of fruits and vegetables, unprocessed meat, poultry and seafood, and heart-healthy fats, along with a few servings of seafood per week.Eat when you feel hungry, and don’t worry about counting calories or macronutrients. The idea is to do what feels most natural to you and listen to your body.Any diet should be paired with a healthy lifestyle to maximize results. Exercise regularly, reduce your stress levels, stay well-hydrated and avoid unhealthy habits and you’ll be much more likely to achieve your health goals with the Paleo diet plan.

Best Paleo Foods

Following the Paleo diet plan can be a bit tricky as it can be challenging to know which foods you should include in your diet and which foods you should avoid. Here is a healthy Paleo diet food list with some foods that you should include in your diet:

Grass-fed beef SeafoodPoultryFresh fruitsFresh vegetablesEggsNuts and seedsHeart-healthy unrefined oils, such as olive, coconut, flaxseed, walnut and avocado oil



Foods to Avoid on the Paleo Diet Plan

Just as important as knowing which Paleo diet food groups you can enjoy is knowing which ones you should cut out of your diet. Here are the foods that you should avoid while following a Paleo diet plan:

Legumes (including beans and peanuts) DairyRefined sugar Refined vegetable oilsProcessed/junk foodWhite potatoesCereal grainsSugar-sweetened or caffeinated beverages



Downsides to a Paleo Diet Plan

While the Paleo diet plan may come with several benefits to health, there are also some downsides that should be taken into consideration as well.

First of all, it’s unclear if it can really live up to its claim to improve overall health by following the diet of our ancestors. While we can all benefit from reducing our intake of processed foods and increasing fruit and vegetable consumption, many dispute whether our ancestors were really all that much healthier than we are today given their significantly shorter life span. In fact, one study even demonstrated that they may have had increased rates of atherosclerosis, or hardened arteries. 

The Paleo diet also restricts many foods that are loaded with beneficial nutrients. Legumes, for instance, are high in fiber and protein as well as micronutrients like iron, magnesium, potassium and folate. Dairy can also be a positive dietary addition as it provides calcium, phosphorus and vitamin D.

Additionally, the Paleo diet puts a heavy emphasis on meat products. For this reason, the Paleo diet may not be suitable for everyone, and you’re unlikely to find a Paleo diet vegetarian or vegan modification out there. While meat in moderation is perfectly healthy, excessive meat consumption may not be. A high intake of red meat, for example, has been linked to an increased risk of mortality and colorectal cancer.

There are also certain Paleo diet foods allowed on the plan that are not great for health. Pork, for example, carries a higher risk of parasites while shrimp often contains unhealthy chemicals and additives. These foods are allowed on the Paleo diet without restriction, but their intake should be moderated on a health-promoting diet.



Paleo Diet Recipes

Wondering what a typical day on a Paleo diet looks like? There are plenty of recipes out there for everything from Paleo desserts to dinners, but here are a few simple Paleo diet recipes to get you started:

Banana Egg 

Paleo Pancakes

Crockpot Collard Greens with Cajun 

SpicesTurkey

 Wonton Soup

Bone Broth-Braised 

Short Ribs

Paleo Zucchini 

Brownies with Dark Chocolate Chips

Paleo Diet Plan History

The Paleo diet can be traced back to gastroenterologist Walter Voegtlin, who brought up the idea of eating like our ancestors in 1975 in his book “The Stone Age Diet.” A decade later, researchers Melvin Konner and Stanley Boyd Eaton published a paper on the paleo diet in the New England Journal of Medicine, which is considered one of the foundations of the Paleo diet as we know it today.

However, scientist Dr. Loren Cordain is most often credited with founding the modern paleo movement when he wrote “The Paleo Diet” in 2002 along with a multitude of other books on the Paleo diet in the following years.

It wasn’t until the last five or six years that the Paleo diet really started to catch on, though. By 2013, it was ranked as the most searched weight loss method on Google. Today, the Paleo diet remains one of the most popular diets and has a huge fan base of dedicated followers that enjoy the flexibility and health benefits it provides.

Precautions with the Paleo Diet Plan

Because the Paleo diet cuts out many food groups, it is not suitable for vegans, vegetarians or those with any major dietary restrictions as it may be challenging to meet nutrient needs.

Keep in mind that not all Paleo foods are healthy. For example, while fried bacon and conventional butter may be Paleo-friendly, include these foods only in moderation. Instead, fill your diet with lots of fruits and vegetables, nuts, seeds, lean sources of protein, and heart-healthy fats to get the most from the Paleo diet.

If you have diabetes, you should consult with your doctor before making any major dietary changes. Reducing your carb intake on the Paleo diet may require you to alter your dosage of diabetes medications to avoid fluctuations in blood sugar levels.

Finally, listen to your body. If you experience any prolonged negative symptoms after switching to a Paleo diet, talk to your doctor or dietitian to make sure you don’t have any nutritional gaps that need to be filled in your diet.

Final Thoughts on the Paleo Diet Plan

What is the Paleo diet? This popular diet is based on eating the same foods that were available to our ancestors in the Paleolithic era.Legumes, dairy, cereal grains and processed foods are the main food groups eliminated from the Paleo diet. Instead, it emphasizes meat, poultry and seafood, fruits and vegetables, nuts, seeds, and heart-healthy fats.Potential health benefits of the diet plan include increased weight loss, reduced inflammation, increased satiety and stable blood sugar levels. It also promotes nutrient-dense and high-protein foods, which can support improved health.There are also some negative aspects of the diet. Not only is the Paleo diet difficult to follow if you have any dietary restrictions, but the Paleo diet also eliminates several nutrient-rich food groups while allowing several unhealthy foods.There are plenty of healthy Paleo diet recipes out there, including Paleo snacks, meals and desserts, making it easier than ever to follow the diet plan.



Disclamer:

The information in our articles are NOT intended to replace a one-on-one relationship with a qualified health care professional and are not intended as medical advice.
 

The Beginner’s Guide to Weightlifting

Getting started with weightlifting can be overwhelming.

Choosing which exercises to do, learning how to do them correctly, knowing when and how to add weight or reps, deciding how many sets to do and how many days per week to train . . . it all seems about as straightforward as computing calculus with an abacus.

In reality, though, weightlifting is one of the simplest sports to master, requiring far less know-how and technical proficiency than most.

In this article, you’ll learn everything you need to know to get going in the gym, the best beginner weightlifting program, and more.

Table of Contents:

What Is Weightlifting?
The Benefits of Weightlifting
1. It builds muscle.
2. It burns fat.
3. It boosts health.
4. It improves sleep.
5. It improves your quality of life.
Getting Started with Weightlifting
How Often Should You Train?
How Many Sets Should You Do Per Workout?
How Many Reps Should You Do Per Set?
What Type of Exercises Should You Do?
How Do You Use Proper Form?
How Do You Warm Up?
How Do You Progress?
How Long Should You Rest Between Sets?
How Often Should You Take a Break From Weightlifting?
Which Supplements Should You Take?
The Best Beginner Weightlifting Workout Program

What Is Weightlifting?

Weightlifting, also known as weight training, strength training, or resistance training, is a type of physical exercise that involves performing movements against resistance to gain muscle and strength.

Often, the “tools” you use to create resistance are barbells, dumbbells, and kettlebells (collectively known as free weights), though you can also use weightlifting machines, resistance bands, and your body weight.

The Benefits of Weightlifting

1. It builds muscle.

As you probably know, weightlifting helps you build muscle. What you might not realize, however, is how quickly you gain muscle when you start lifting weights.

For example, in one study conducted by scientists at Brigham and Women’s Hospital, 38 greenhorn weightlifters who trained 4 days per week for 12 weeks gained up to ~12 lb of muscle (while losing fat!).

Having muscle is important because it makes performing everyday tasks easier, protects you against injury, boosts your athletic performance, extends your life expectancy, and helps you maintain good metabolic health, reducing your risk of numerous metabolic diseases that can negatively affect your body composition and health.

2. It burns fat.

Several studies show that lifting weights increases your resting metabolic rate (RMR—the number of calories you burn at rest), making it a great way to support long-term weight loss.

The main reason for this is that muscle mass burns more calories at rest than fat, so your body burns more calories even when you aren’t training.

Furthermore, when we lift weights, our muscles release special fluid-filled particles into our blood called extracellular vesicles. As these special particles leave our muscles, they carry strands of genetic material called miR-1, which they then deposit in neighboring fat cells.

Importantly, when miR-1 is in muscle tissue, it hinders muscle growth, but once it’s deposited in fat cells, it hastens fat burning. In other words, lifting weights causes subtle shifts in the expression of certain genes that accelerate muscle growth and fat burning.

3. It boosts health.

Weightlifting boosts your health in myriad ways, including improving your body composition, blood pressure, blood glucose level and insulin sensitivity, mobility and physical function, blood lipid profile, bone mineral density and bone health, cognition, and immune function.

It also lowers your risk of countless diseases, such as cancer, cardiovascular disease, type 2 diabetes, osteoporosis, and nonalcoholic fatty liver disease.

4. It improves sleep.

Getting sufficient sleep (7-to-9 hours per night for most people) is paramount for maintaining good health and well-being.

Despite this, around one-third of Americans don’t sleep enough, 5-to-15% suffer from insomnia, and one-third report waking at least three times per night.

Sleep disturbances like these reduce sleep quality and increase your risk of cardiovascular disease, stroke, depression and anxiety, and death from all causes. They also make you more likely to lose focus and be less productive during the day, and increase your risk of being involved in potentially life-threatening accidents.

Studies show that lifting weights increases the quality and quantity of your sleep and how well you function during the day.

5. It improves your quality of life.

Studies show that weightlifting increases your self-efficacy, self-esteem, and self-worth, reduces anxiety, boosts mood, and helps you stay independent as you age, which collectively improve your mental well-being and quality of life.

Getting Started with Weightlifting

Before you start weightlifting, it pays to have a plan that optimizes your time in the gym and ensures you stay safe.

Let’s go over the main things you need to know.

How Often Should You Train?

It’s common to see fit people bragging about how much time they spend training each week

 (#nodaysoff).

While training hard is commendable, training intensely for 6 or 7 days per week is a good way to burn out, physically and psychologically.

The best way to avoid this is to train enough to spur progress but not so much that you risk your health or well-being.

A good starting place for most people is training 3 days per week, preferably on non-consecutive days. For example, you could train on Monday, Wednesday, and Friday and take the other days of the week off lifting.

The only caveat is that as you become more experienced, you may need to increase your training frequency (the number of workouts you do per week) to continue progressing. This isn’t necessary in the beginning, though, so stick with 3 days per week until progress stalls.

You can train more often than this if you want to, but it’s usually not necessary.

How Many Sets Should You Do Per Workout?

A set is a number of repetitions (reps) of an exercise performed back-to-back without rest.

For example, if a workout calls for 3 sets of 10 reps of bench press, you’d unrack the bar, do 10 reps (1 set), re-rack the bar, rest, and then continue like this until you finish all 3 sets.

Beginner weightlifters only need to do ~10-to-12 weekly sets per major muscle group to make excellent progress.

How Many Reps Should You Do Per Set?

Despite what some “experts” say, you don’t need to do 20+ reps per set to build muscle.

While it’s possible to build muscle using high rep ranges, research shows that they’re only effective if you take each set to failure (the point at which you can’t complete a rep despite giving maximum effort).

There are two problems with this training style: doing high-rep sets is extremely unpleasant (sets take longer, feel harder, and cause more fatigue than lower-rep sets) and training to failure regularly can increase your risk of injury.

By increasing the weight and doing fewer reps per set, however, you can produce a powerful muscle-building stimulus without busting a gut or training to failure.

That’s why I recommend you do the bulk of your training in the 6-to-10 rep range, which means lifting weights between 70-to-80% of your one rep max (the most weight you can lift on an exercise for one rep).

As you become more accustomed to weightlifting, working in even lower rep ranges (4-to-6, for example) may help you gain strength even more effectively, but this isn’t necessary while starting out.

What Type of Exercises Should You Do?

There are two types of weightlifting exercises: compound exercises and isolation exercises.

A compound exercise involves multiple joints and muscles. For example, the squat involves moving the knees, ankles, and hips and requires a whole-body coordinated effort, with the quadriceps, hamstrings, and glutes bearing the brunt of the load.

An isolation exercise involves just one joint and muscle. For example, the biceps curl involves moving the elbow and trains the biceps only.

Compound exercises should make up the lion’s share of any well-designed weightlifting program. The main reason for this is that compound exercises allow you to train dozens of muscles simultaneously, allowing you to lift more weight safely, which is generally better for muscle and strength gain.

Additionally, they allow you to train more efficiently (one compound exercise can do the work of several isolation exercises) and raise testosterone and growth hormone levels more than isolation exercises.

While hormonal changes like these don’t influence muscle gain as much as some people would have you believe, they’re beneficial nonetheless.

This doesn’t mean you should avoid isolation exercises altogether, though.

A good rule of thumb is to spend about 80% of your time in the gym doing compound exercises and the remaining 20% doing isolation exercises.

How Do You Use Proper Form?

To use proper form, you need to control how your body and the weight are moving in each rep. You should always feel like you’re using your muscles to execute the movements, not gravity or momentum.

For example, when doing the dumbbell bench press, instead of relaxing your pecs and arms and allowing the dumbbells to drop toward your chest, you should keep your upper-body muscles tight as you lower the weights.

An excellent way to ensure you maintain control during an exercise is to use the correct amount of weight. To determine what the correct amount of weight is for each exercise, start light, try it out, and increase the weight for each successive hard set until you’ve dialed everything in.

You also need to use a full range of motion, which means you should bend and straighten your joints as far as anatomically possible (or comfortable) during a given exercise.

For example, a full range of motion in the bench press requires that you lower the bar until it touches your chest, then press upward until your arms are straight.

Using a full range of motion is important because:It increases muscle and strength gain.
It helps you avoid injury by allowing your entire joints to share the strains of strength training rather than concentrating the stress on smaller areas of your joints.

In sum, proper form is achieved when you move an appropriate weight through the right range of motion with proper technique.

How Do You Warm Up?

Doing a thorough warm-up before your first exercise in each workout helps you troubleshoot your form, “groove in” proper technique, and increase the temperature of and blood flow to your muscles, which can boost your performance and thus muscle and strength gain over time.

Here’s the protocol you want to follow before your first exercise of each workout:Roughly estimate what weight you’re going to use for your three sets of the exercise (this is your “hard set” weight).
Do 6 reps with about 50% of your hard set weight, and rest for a minute.
Do 4 reps with about 70% of your hard set weight, and rest for a minute.

Then, do all your hard sets for your first exercise and the rest of the exercises for that workout.

How Do You Progress?

The best way to maximize the muscle-building and strengthening effects of weightlifting is to strive to add weight or reps to every exercise in every workout (also known as progressive overload).

To do this effectively, follow this rule: once you hit the top of your rep range for one set, add weight.

For instance, let’s say your workout calls for 6-to-8 reps of the deadlift. If you get 8 reps for a set, add 5 pounds to each side of the bar (10 pounds total) for your next set and work with that weight until you can (eventually) lift it for 8 reps, and so forth.

If you get 5 or fewer reps with your new (higher) weight on your next sets, reduce the weight by 5 pounds to ensure you can stay within your target rep range (6-to-8) for all sets.

Follow this pattern of trying to add reps or weight to every exercise in every workout. This method is known as double progression, and it’s a highly effective way to get fitter and stronger.

How Long Should You Rest Between Sets?

Resting enough between sets is vital because it gives your heart time to settle down and prepares you to give maximum effort in your next hard set.

Research shows that resting 1-to-5 minutes between sets is optimal. In practice, the best way to do this is to rest 1-to-2 minutes between hard sets for smaller muscle groups, like the biceps, triceps, and shoulders, and slightly more (3-to-5 minutes) between hard sets for your larger muscle groups, like your back, chest, and legs.

How Often Should You Take a Break From Weightlifting?

You may have heard that you should periodically take breaks from training to allow your body to recover completely. While this can work if you’re feeling particularly beaten up, it’s rarely necessary.

A better approach is to use a deload, which involves reducing your workout volume and intensity for a period, usually a week.

I recommend you use a deload every ninth week of training using the following protocol:Do half as many sets as you did the previous week per exercise. (If you normally do an odd number of sets, you can decide whether to round up or down based on how ragged you’re feeling.)
Warm up and use heavy weights as usual, but do half as many reps as the upper end of your target rep range calls for. For example, if your workout calls for 6-to-8 reps per set, then do 4 per set while deloading.

Which Supplements Should You Take?

You don’t need to take supplements to gain muscle and strength, but the right ones can help.

Here’s what I recommend for beginner weightlifters:0.8-to-1.2 grams of protein per pound of body weight per day. This provides your body with the “building blocks” it needs to build and repair muscle tissue and help you recover from your workouts. If you want a clean, convenient, and delicious source of protein, try Whey+ or Casein+.
3-to-5 grams of creatine per day. This will boost muscle and strength gain, improve anaerobic endurance, and reduce muscle damage and soreness from your workouts.  

Below is a 3-day full-body beginner weightlifting routine that includes all the best muscle-building exercises and uses the right number of weekly sets to promote hypertrophy without wearing you to a frazzle.

For best results, perform each workout on non-consecutive days. For example, you could do Workout 1 on Monday, Workout 2 on Wednesday, and Workout 3 on Friday.

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10 Protein Shakes for Weight Loss and Staving Off Hunger

10 Protein Shakes for Weight Loss and Staving Off Hunger

 


If you are looking to lose weight as quick as possible, you must note down these recipes of the most delicious protein shakes for weight loss around town.

But wait, aren’t protein shakes only for body builders? Nope, that myth was long busted. Protein is a vital nutrient and key building block of life.

Eating adequate protein isn’t just important for muscle growth – it’s also important for weight loss.

Drinking protein shakes for weight loss 1 – 2 times daily is a well-hidden secret for quicker weight loss. Not only are protein shakes low calorie foods, they are also a great way to replace meals – especially if you are in a hurry!

But here’s the real beauty of protein shakes – they keep you fuller for longer, stave off cravings, put off hunger and prevent binge eating!

So now that you agree that protein shakes are crucial tools for burning fat, let’s have a look at some of the most delicious protein shakes for weight loss that will help you reach your goal weight in no time!

1. Banana Protein Shake


Recipe via: asweetpeachef.com

You’ll swoon for the texture of this protein shake – so thick, rich and velvety! It’s one of the best homemade protein shake recipes out there – you won’t want to miss this one!
What you need1 cup plain unsweetened almond milk
1/2 cup plain full fat Greek yogurt 
1 scoop vanilla protein powder 
1 frozen banana
1/8 tsp ground cinnamon 
Ice as needed
High speed blender like Vitamix  or Nutribullet 
Glass jar and glass straw 

Directions:

Add the unsweetened almond milk, full fat plain greek yogurt, vanilla protein powder, frozen banana, and ground cinnamon into a blender.
Blend until smooth. To make the shake more liquid, you can add more almond milk and blend again.

2. Green Protein Powder Breakfast Smoothie

Recipe via: ilovevegan.com

What better way to start the day than with a green protein power smoothie? And the best part about it? It’s completely vegan! Made of banana, mango and spinach, this green smoothie is nutrient-dense and yummy in my tummy! It contains 2 servings of fruits and vegetables, and is a great way to show your body some extra love.
What you need1 cup unsweetened almond milk 
1 ripe frozen banana
½ cup frozen chopped mango
1-2 large handfuls of baby spinach
¼ cup pumpkin seeds 
2 tbsp hemp hearts 
½ scoop vanilla protein powder + ¼ cup water
High speed blender like Vitamix or Nutribullet
Glass jar and glass straw
DirectionsIn a blender, add the spinach, banana, mango, pumpkin seeds, and hemp hearts.
Add the almond milk and blend until smooth.

3. Coffee Lovers Protein Shake


Recipe via: loveandzest.com

In Kristina’s own words, “This high protein and low sugar protein shake is a coffee lover’s dream.” Wow! I need me a cup of that! By the way, this productivity-boosting protein shake for weight loss is not just a great morning drink, but it’s also a perfect afternoon pick me up!
What you need½ ripe banana
1 scoop vanilla protein powder
½ cup unsweetened vanilla almond milk 
½ cup cold or room temperature brewed coffee
1 ½ cups cubed ice
sprinkle of cacao nibs, for topping 
1–3 drops stevia extract 
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw  

DirectionsAdd all ingredients except ice to a high powered blender and blend until mixed together.
Slowly add ice to blender and process until creamy.
Top with cacao nibs.

4. 5-Minute Protein Shake


Recipe via: thekitchn.com

If you are short of time, these nifty 5 minute protein shakes are the perfect option for you. You don’t even need protein powder for these recipes! You’ll find amazing variations for easy protein shakes including: Banana Bread Protein Shake, Mixed Berry + Chia Protein Shake, The Green Machine Protein Shake, Tropical Protein Shake and more.
Banana Bread Protein Shake
What you need3/4 cup almond milk  
2 tbsp almond butter  
1/4 cup raw cashews *soaked overnight  
1 frozen banana
2 tbsp rolled oats  
1 tbsp flaxseed  
1 pitted date  
1/4 tsp ground cinnamon
1 scoop vanilla protein powder 
High speed blender like Vitamix or Nutribullet  
Smoothie jar and glass straw  

DirectionsCombine everything in a blender, then process until smooth.
Serve immediately.
Mixed Berry + Chia Shake
What you need3/4 cup coconut water 
1/3 cup Greek yogurt  
1/2 cup frozen raspberries
1/2 medium raw beet (peeled and diced)
1 tablespoon agave  
1 tablespoon hemp hearts  
1 scoop vanilla protein powder 
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw  
DirectionsCombine all ingredients in a blender and blend till smooth.
Top with an extra sprinkle of hemp hearts for serving.
The Green Machine Protein Shake
What you need3/4 cup coconut milk  
1/3 cup Greek yogurt  
1/2 heaping cup of spinach
1/2 avocado
1 tablespoon almond butter 
1 tablespoon hemp hearts 
1 tablespoon agave  
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw 

DirectionsWhizz till smooth in a blender.
Top with an extra sprinkle of hemp hearts for serving.
Tropical Protein Shake
What you need3/4 almond milk  
1/3 cup silken tofu  
1/2 cup frozen mixed berries
1 tablespoon chia seeds 
1 tablespoon agave 
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw 
DirectionsBlend everything up until smooth.
Top with an extra sprinkle of chia seeds before serving.

5. Strawberry Banana Protein Smoothie


Recipe via: diabetestrong.com

A taste test shows that this particular protein shake for weight loss is cool, refreshing and fruity! It’s the perfect way to cool down after a workout or day in the sun! Moreover, it contains a nice 25 grams of protein per serving!
What you need4 oz strawberries
1 oz banana
1 scoop vanilla protein powder  
1 teaspoon flaxseed  
Water
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw 
DirectionsLayer the ingredients in your blender.
Add water. Start out with just a little water and then slowly add as much as you like to get the right consistency.
Serve over ice or use frozen berries to give the smoothie a thicker consistency.

6. Chocolate Peanut Butter Protein Shake

Recipe via: eatingwell.com

How would this list be complete without a chocolate OR peanut butter protein shake? Well this chocolaty protein shake is so thick and satisfying that it will keep you full for hours. Thanks to the naturally occurring protein in the soymilk, peanut butter and Greek yogurt, you don’t even have to use a store-bought protein powder!

What you need1 cup unsweetened vanilla soy milk  
¾ cup sliced frozen banana
½ cup plain Greek yogurt  
1 tbsp cocoa powder  
1 tbsp peanut butter 
1 scoop vanilla protein powder 
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw  
DirectionsCombine soy milk, banana, yogurt, cocoa powder and peanut butter in a blender.
Blend until smooth.

7. Cinnamon Protein Shake 

Recipe via: jamieoliver.com

Embrace the added effect of cinnamon’s fat-burning powers to enhance this yummy protein shake for weight loss. Cinnamon is my favorite spice because it speeds up metabolism, reduces insulin production and helps in weight loss. In this recipe, protein powder is completely optional!
What you need1 ripe banana
1 cup low-fat natural yogurt or soya yogurt
½ cup non-dairy milk
1 tbsp peanut butter  
1 tbsp chia seeds 
½ tsp ground cinnamon 
1 scoop vanilla protein powder 
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw 

DirectionsWhizz all the ingredients together in a high speed blender.
Enjoy immediately.

8. Blueberry Banana Protein Shake


Recipe via: hurrythefoodup.com

Blueberries in this shake give you an powerful antioxidant kick to keep you youthful and wrinkle-free! You can amp up the 20 grams of naturally occurring protein in this recipe to 45 grams by adding in additional protein powder. All you’ll need to do is toss all the ingredients into a blender and BAM! Your protein shake for weight loss is ready within minutes.
What you need1 cup frozen blueberries
2 ripe banana
1 cup water
1 tsp vanilla extract  
4 oz low fat cottage cheese  
2 tbsp chia seeds  
1 tsp lemon zest
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw  

DirectionsAdd all the ingredients to a blender, and grate in the lemon zest.
Blend up. Enjoy!

9. Freezer Prep Green Smoothie Protein Shake


Recipe via: ohsweetbasil.com

Freezer smoothies? Oh yeah, baby! These are my favorite because I can plan out and bulk-freeze your smoothie ingredients so I’ll have peace of mind for a whole week. Learn how to properly freeze your ingredients to make a creamy and tasty protein shake for weight loss every single day.
What you need1 handful of greens
1 ½ handfuls of frozen fruit
1 tablespoon chia seeds  
1 scoop protein powder 
1-2 tablespoons peanut butter powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw  

DirectionsBlend everything in a high speed blender.
Pour into a glass and enjoy!

10. Pina Colada Protein Shake


Recipe by: healthy-delicious.com

Get transported to the tropics with a grab-and-go pina colada protein shake. Very different from the usual proteins shakes, this recipe will keep things colorful and fun. It uses pineapple chunks and coconut extract – a tantalizing fat-burner to help you get slim and trim in a whim!
What you need1 cup frozen pineapple chunks
½ frozen banana optional
6 ounces unsweetened coconut milk  
½ teaspoon coconut extract  
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw  
DirectionsAdd all of the ingredients to a high speed blender.
Cover and blend on high until smooth and frosty, 10-15 seconds.
Pour into a glass and serve immediately with a glass straw.

Which of these delicious protein shakes for weight loss are you going to try today?

 
 

Muscle Mass vs. Fat: What's The Distinction?

Which weighs more, muscle or fat?

If you answered “they weigh the same”, you are correct. The difference is that muscle is denser so it takes up less space.




To put it another way, if you gained 5 pounds of muscle and lost 5 pounds of fat, your body weight would stay the same but you would appear smaller because 5 pounds of muscle will occupy less physical space than 5 pounds of fat.

Whether or not you are looking to lose weight or build muscle, you should be aware of the ways that muscle benefits your body and your overall health.

Research shows that there is a direct correlation between increased lean muscle mass and improved insulin sensitivity.

This means that the more lean muscle you have, the better your body can handle glucose, which in turn results in less stored body fat.

This is important because higher levels of stored body fat have been linked to everything from obesity, heart disease, diabetes, high blood pressure, stroke, heart attack, kidney disease, atherosclerosis, arthritis and even some forms of cancer.

Not to mention you look and feel better about yourself when your body fat is lower.



Benefits of increased lean muscle include:Increased Metabolism: Because muscle is denser than fat, it requires more calories. This means the more muscle you have, the more calories you will burn throughout the day.
Improved Bone Mass: Muscle strengthens the bones it surrounds and supports.
Reduced Injury Risk: To gain muscle you need to strength train. Strength training improves bone mass, core strength, balance, and coordination which in turn reduce the risk of injury.
Increased Muscle Definition
Increased Likelihood Of Living Longer: As mentioned, strength training helps us to preserve areas that degrade as we age such as bone density and balance. Muscular individuals have a lower risk of falling in old age and less of a chance of seriously injuring themselves. Also, the more muscle you have, the harder your body needs to work to maintain its resting level. This results in better circulation, healthy organs, and a reduced risk of illness.

Resistance training at least three times per week in conjunction with a high protein diet is a great way to build lean muscle and increase the number of calories you burn on a daily basis.

Do’s & Don’t Workout For Abs

The Right And Wrong Workout For Six Pack Abs!



Young boys and men are enthralled by the idea of abs training. If their partner has great abs, women love to show them off. While there is a wealth of knowledge and many gym instructors accessible to aid you in obtaining excellent abs, inaccurate information frequently leads to misunderstanding. As a result, incorrect training strategies are used. Although you may be on the correct track to abs training, you may be making some mistakes that are preventing you from reaching your objectives. Here are 9 typical blunders you should avoid if you want to strengthen your abs. Correct these flaws to acquire toned abs:

1. Failure to perform compound exercises

While isolation exercises target your major muscle groups and help you tone up the muscles you want, you should also incorporate compound exercises into your workout routine. Squats, presses, and deadlifts are examples of compound exercises that engage your core and work more than one muscle group. To achieve effective results, make sure to include compound exercises in your training.

2. Starting with ab exercises

Working out on a daily basis is not a smart idea since, like other muscles, your abs require rest. Allow a day for your ab muscles to recuperate. If you can do crunches every day without any muscular pain, you might probably try a more difficult activity. While working on your abs, make sure to take a one-day break.




 
6. You Only Do Crunches

Crunches aren't the only technique to get your abs in shape. If you solely concentrate on crunches, you will not see any changes in your body over time. Other ab exercises that target the abs include ab wheel rollouts, barbell Russian twists, planks, and other similar workouts.

7. Not Putting Too Much Emphasis On Form

When performing abdominal workouts, make sure you follow the steps in the exact order. Even if you do a workout for a long time, it will be in vain if you do not perform the exercise correctly. Ensure that your abs are engaged during each rep.

8. Forgetting to Take Care of Your Lower Back

While you're working on your abs, make sure you're also working on your lower back. Because your core encompasses your back as well as your front, lower back exercises such as hyperextensions and deficit deadlifts are essential.

9. Failure to work from various angles

Because your core muscles run in all directions, you should make sure that your workout involves a variety of movements. Advanced exercises, such as windshield wipers, engage the entire core, including the obliques and lower back; however, if you find it too challenging, attempt other crunches to work on different angles.

 

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The Best Age To Become A Father

Male Fertility: The Best Age To Become A Father, As Per Studies

​Age and male fertility

Men often think that their age doesn’t matter when it comes to having a child and the biological clock is important only for the child-bearing mother. However, the number and quality of the sperm declines with your age. From a biological standpoint, experts recommend a man is best suited to fatherhood from his late 20s to early 30s.

It is still possible for men to father a child in their 50s and older. According to Guinness World Records, the oldest man to father a child was 92 years old at the time of the birth. Still, researchers have found that a man’s age can affect a couple’s chances of becoming pregnant. Males over 40 years of age have a lower likelihood of success.

​Men’s biological clock

Men typically never stop producing sperm but that doesn’t mean they don’t have a ‘biological clock’ like women. As a man ages, his sperm undergoes genetic mutations which increases the likelihood that the DNA of his sperm may be damaged. This can influence fertility and also create potential impacts on the health of his future children.

Studies have shown that fathers of an ‘advanced paternal age’ may be more likely to have children with neurodevelopmental disorders. A study done in 2010 observed the offspring of men over 40 had a five-fold risk of developing Autism Spectrum Disorder compared to the general population.

At what age men stop producing sperm?

Men typically never stop producing sperm, but there is a decline in sperm quality with age. The World Health Organization has set semen parameters which are benchmarks for healthy sperm. These include count, morphology (shape), and motility (movement). Starting around the age of 35, men may see their semen parameters getting worse.

​Sperm health and fertility


Sperm health can depend on various factors which influence chances of fertility. In terms of quantity, fertility is most likely if the semen discharged in a single ejaculation contains at least 15 million sperm per milliliter. Too little sperm in an ejaculation might make it more difficult to get pregnant. When it comes to sperm motility, pregnancy is possible with less than 40% of the sperm in ejaculate moving, with 40% being the threshold since the more the better chances of fertility.

What window are you most fertile?

The age where a man is most fertile is between 22 and 25 years. It is suggested to have children before the age of 35. After this age, the male fertility begins to worsen. After 35, the sperm might result in pregnancies where mutations can occur. Going further, if the age of the man is above 45 years, then the chances of having a miscarriage are much higher, irrespective of the age of the pregnant woman.

How long should you wait

What age is too young too young to become a father? A research published in the Journal of Epidemiology & Community Health found that becoming a father before the age of 25 could lead to serious health consequences and may even lead to untimely death in middle age. The study found that men who became fathers earlier in life were more likely to have poor health and die younger than those who delayed fatherhood until they were 30 to 44. Apart from this, there is a considerable amount of psychological and financial stress that can come with having a child in your early adulthood when you are not fully prepared for it.

​Lifestyle factors that hamper fertility

There are many lifestyle factors that can hamper your sperm quality. These include a poor diet, smoking, drinking alcohol, taking recreational drugs and obesity. Sperm motility is the ability of sperm to move efficiently through the woman’s reproductive tract to reach and fertilise the egg. Smoking has been associated not just with a decrease in the sperm quality, but also their amount and motility.

What are the fertility tests available for men?


If you and your partner have been trying to conceive for a while to no avail, then you must visit a doctor. For men, there are a wide range of tests to find out whether or not you're infertile.

Start with getting an evaluation by a urologist. You'll have to undergo a physical exam and the doctor will ask you of your medical history and lifestyle habits.

A physical exam will include examining your testicles, where the doctor will look for varicoceles, abnormal formations of veins above the testicle.

You can also get a sperm and semen analysis, wherein the expert will check your sperm count, their shape, movement, and other characteristics.

In addition, one can also opt for hormone evaluation, in which the doctor will assess the level of testosterone and other hormones in the body.

Other tests include, genetic testing, anti-sperm antibodies, retrograde ejaculation, etc.

​How to produce optimum sperm

In order to produce optimum sperm, it is essential to eat healthy foods. If you’re overweight, losing a few kilos will make it easier for you to conceive. Some studies suggest that a diet rich in antioxidants can also help. Cut back on alcohol and smoking to improve your sperm quality. Quitting both gradually is the best option. Keep your groin cool as your testicles make the best sperm when they’re slightly cooler than the rest of your body. To do this, avoid wearing too tight clothes, resting a laptop in your lap for long, spending a lot of time in a hot environment, or sitting for long periods of time.

​How to preserve your fertility

A healthy lifestyle is a great way for improving your overall sperm health. However, there is no guarantee that it will prevent the effects of your old age on your fertility. If you want to protect your fertility, you can consider freezing your sperm while it's at its youngest and healthiest quality. Sperm freezing is the process of collecting, analyzing, freezing and storing a man’s sperm. This can provide you with more flexibility when it comes to when you want to have children.

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Consuming Water on Empty Abdomen Instantly After Waking Up

Do you know that Japanese individuals have a behavior of ingesting water instantly after waking up. It’s an historic custom for therapeutic many illnesses that grew to become very fashionable round World Struggle 2 after being revealed in a Japanese newspaper. Some great benefits of ingesting water on empty abdomen instantly after waking up have been additionally backed up by many research. It’s a remedy that’s confirmed to offer glorious leads to combating many severe illnesses.

Among the difficulties this water remedy can assist with are: headache, physique aches, coronary heart system, accelerated coronary heart beat, epilepsy, blood fats, bronchitis, bronchial asthma, TB, meningitis, kidney illness and urinary tract, vomiting, gastritis, diarrhea, piles, diabetes, constipation, all eye illnesses, illnesses of the uterus, menstrual issues, illnesses of the ear, nostril and throat.

THIS IS HOW TO DO PERFORM THE WATER THERAPY:

• As quickly as you get up within the morning, earlier than brushing your enamel, drink four glasses (200 ml) of water.
• Wash your enamel, however don’t eat nor drink something within the subsequent 45 minutes.
• After 45 minutes you may eat and drink as you’ll on daily basis.
• After your breakfast, lunch or dinner don’t eat or drink something for the subsequent two hours.
• These which can be previous and sick and unable to drink four glasses of water on an empty abdomen, can start with ingesting water as a lot as they will, after which every day improve the quantity till they attain the required four glasses of water .
• This methodology will assist with many illnesses, and a wholesome individual will take pleasure in the brand new vitality acquired from the water remedy.

Because the story goes, doing this methodology has the ability to heal hypertension in 30 days, gastritis in 10 days, diabetes in 30 days, constipation in 10 days and also will make you’re feeling rather more energized and enhance your whole physique perform.

This methodology shouldn’t solely be used for serving to with a few of the illnesses above, however must also be carried out as part of your life. It has no unintended effects in any respect and it has the ability to do wonders on your Well being.

DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE 
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.