Author Archives: Timothy L.

protein for losing weight

How Does Protein Help You Lose Weight? | 6 PROVEN Ways it Can Help You Melt Fat Naturally.

Protein in your diet is the Easiest, Simplest and Most Delicious way for losing weight. In terms of weight loss and having a sexier, attractive body protein triumphs against all the other nutrients. There is no need for you to limit anything in your diet as it involves adding to your diet.

Aside from being very important for muscle growth and cell repair a high intake of protein can also enhance metabolism, reduce appetite and alter several weight regulating hormones. Plus protein for losing weight would be very appealing to you as most protein based foods are very delicious and satisfying. So there is less trouble getting yourself to include protein in your diet.


Below are 7 Proven Ways how protein can help you lose weight naturally:

1. Protein Satisfies & Saves Caloriesprotein for weight loss

Have you noticed that when you eat foods that are high in protein such as eggs and chicken you feel a lot fuller? Well, that is actually because protein slows down digestion in the body which makes us feel more satisfied with our meal and less likely to go back for more food. Over the course of a couple of days that amount of calories your body saves will help you lose weight.

Numerous studies have shown that when people have a high protein diet they have a lower appetite and consume less calories and hence they will lose weight.

best protein for weight loss2. It Curbs Carb Highs and Lows

Having protein together with a carbs is an amazing combination. It can help slow down the absorption of sugar from your stomach in your bloodstream. This may help keep you blood sugar from jumping and prevent any future cravings, the no.1 enemy of anyone who wants to lose weight.

protein for losing weight3. Protein Requires More of your Energy 

To digest our food into small components so that it can be absorbed by the body our body has to use energy. This is known as the “thermic effect of food” (TEF). Protein has greater thermic effect than carbs and fat, which means you can burn tons more calories and lose more weight when your body digests protein.

4. It Fuels Fat Burning

It is a scientific fact that without carbs or protein your body cannot burn fat efficiently and use it as energy. During weight loss your muscle and fat drop in your body. While this happens it is particularly essential that your diet includes a sufficient intake of protein.

Having enough protein can help boost fat burning as well as preserving your calorie-dissolving lean muscles.

high protein diet5. Protein Promotes Muscle Repair and Growth

After doing periods of short, intense exercise your protein needs to increase significantly. This makes it is very beneficial for you to increase your protein intake during days of exercise, when you are burning lots of fat.

Furthermore, if you are doing strength training it is good idea to have high protein snack afterwards when your muscles are sensitive to nutrients and can easily absorb and use them to repair and grow.

However, it is important to emphasize that protein alone won’t necessarily burn excess fat from your body. For protein to be beneficial is needs to be combined with a balanced diet rich in vitamins and minerals, healthy amount of water intake, exercise and a healthy amount of sleep.

Having too much protein can actually to lead to weight gain just as having too much carbohydrates or fat would. Over long term excess protein can put excessive strain on your kidneys.

6. Protein Changes The Levels of Several Weight Regulating Hormonesprotein for losing weight

The amount of protein you have in your diet can also influence hormones that affect your body weight. A high protein diet can actually stimulate the production of satiety (appetite-reducing) GLP-1, peptide YY and cholecystokinin while decreasing your levels of ghrelin a hormone responsible for causing hunger.

By eating more protein instead of fat and carbs in your diet, your body produces more appetite reducing hormones and less hunger stimulating hormones. Therefore, this will lead to a significant reduction in hunger one of the main causes of weight gain. This means you will able to lose more weight as you will be eating less and you will be less likely to crave.


How much protein for weight loss?how much protein for weight loss

The amount of protein you have for weight loss in your diet depends on many different factors including body weight, gender, age, metabolic rate etc.

For DRI (Dietary Reference Intake) for protein is only 46 grams for the average women and 56 grams for the average man. However, this amount is sufficient only to prevent protein deficiency and may not be enough to help you lose weight or gain muscle.

The majority of studies on how protein affected weight loss expressed protein intake as a percentage of calories. These studies have shown that aiming for a protein intake of about 30% of your calories seems to be very effective to lose weight.

It is recommended that you spread your protein intake throughout the day by having protein with every meal.


What is the best type of protein for weight loss?

Best Protein For Weight Loss

Click Image for More Information


Protein is made of various amino acids, some of which are more beneficial to help you lose weight.

Scientists have discovered that the most important amino acid for weight loss are branch chain amino acids like leucine.

If you have a high enough intake of protein in your diet, especially foods abundant in leucine some incredible things occur which increases your metabolic activity and result in weight loss.

If you would like to learn more about leucine feel free to check out this article on the 9 Essential Amino Acids for our body.


Where to get leucine-rich protein?

Protein sources that are the richest in leucine include animal and dairy.

Foods like cottage cheese and red meats top the list.

Other sources of leucine-rich protein for losing weight include:best protein for weight loss

  • Milk,
  • cheese,
  • eggs,
  • pork,
  • fish,
  • chicken,
  • legumes,
  • peanuts,
  • nuts,
  • seeds

Using Whey Protein for losing weight

leucine rich protein

Click Image For More Information


The best way to get protein that has leucine in it is through high quality whey protein supplements. A common dairy protein allergen, known as Casein is not part of the whey protein.

These quality whey proteins are produced through advanced filtration technology to leave all the protein molecules intact. During this process saturated, cholesterol and lactose are removed from the mixture and a very leucine nutritious food for metabolic enhancement and weight loss is created.

Whey protein is also an ideal source of leucine if you are unable to eat animal and dairy sources of leucine.


Below is an incredible info graphic which shows you the best sources to get more protein in your diet for weight loss:


READ MORE

JESSICA SMITH WALK ON: WALK THE WEIGHT OFF 30 DAY PLAN: Dissolve Away Fat While Walking with this 30 Day Plan – My Review

/ by

 

Best Weight Loss Programs Jessica SmithIf you are looking for methods on how to lose weight that you can combine with walking…

then the  Jessica Smith Walk On: Walk the Weight Off 30 Day Plan (Low Impact High Results Program) is the ideal program for you.

So what makes this weight loss DVD unique from others?

Firstly, it is very easy for you to keep motivated and persistent on this workout program. The recommended 30 day rotation is featured right on the back of the box making easy for you to find.

These amazing walking workout DVDs are based mainly on a balanced combination of steady state and interval cardio sessions together. This is combined with revolutionary strength training to help develop your muscles by challenging them in innovative ways – all while walking!

It features a great host…

Jessica Smith, who is certified well coach, fitness instructor and personal trainer.

As a person who had difficulties trying to lose weight for years, Jessica discovered that the answer to her own 40-pound weight loss was by small, healthy lifestyle transformations that resulted in tremendous, lasting results.

For the last 15 years she has helped students and clients achieve their goals in cities including New York and Miami.

In addition, she now spreads her teachings and ideas to millions online through her Youtube Channel and through home exercise DVDs like this one. 

This excellent weight loss program features:

  • 3 brand new DVDs never released before
  • The “3 Weight Loss Walks” which includes a 15 Minute Calorie Burst, 30 Minute Fat Blaster, 40 Minute Mega Burn and a BONUS 15 Minute Standing Abs (100 Minutes)
  • The “Major Metabolism Booster” featuring a 30 Minute Pyramid Power Walk, 30 Minute Strength Interval Walk, and a BONUS 20 Minute Chair Stretch Routine (80 Minutes)
  • The “5 Day Fat Burn” contains a 30 Minute HIIT Walk “Party”, 30 Minute Toning Walk, BONUS: 15 Minute Healthy Back Workout (75 Minutes)
  • Up to 4hr 15mins of actual workout time. 

==> This weight loss program also comes with INCREDIBLE BONUS ROUTINES…

such as the healthy back workout to aid you in maintaining a healthy support system in your spine, a standing abs routine to improve your strength and balance, and a supportive core plus a chair stretch session made especially for regular walkers like you.

Equipment Required:

  • One set of dumbbells (optional) for strength training
  • One flat resistance band

Pros:

  • Features an amazing host, Jessica Smith who is a certified well coach, fitness instructor and personal trainer, and has her own Youtube Channel.
  • Cheap
  • Moves are simple and effective

Cons:

  • Workout equipment is required for program

Here’s What Others are Saying about the Jessica Smith Walk On DVD:




(Read More WALK THE WEIGHT OFF 30 DAY PLAN Testimonials Here)

Final Verdict:Is the Walk the Weight OFF 30 Day Plan by Jessica Smith Worth It?

Answer: Yes

Bottom Line:

The Walk the Weight Off workouts are simple and easy to learn,

It has an fantastic host Jessica Smith who will help you make the most of your workouts,

and you shred fat all while walking at a cheap price.

==> Get the WALK THE WEIGHT OFF 30 DAY PLAN by Jessica Smith Here 


FAQ

Where can I get the Walk The Weight Off 30 Day Plan?

You can get DVDs from Amazon by clicking on this link


Is Any Equipment Required?

One Set of Dumbbells and resistance bands are required to be able to do some of the workouts such as strength training.


==> Get the WALK THE WEIGHT OFF 30 DAY PLAN by Jessica Smith Here 


Check Out Other Interesting Programs by Jessica Smith Here

READ MORE

Focus T25 Reviews: Get an hour’s results in just 25 minutes a day and get in to the best shape of your life with the Focus T25 Workout DVDs by BeachBody – Updated 2017

 focus t25 reviewNo Time to Workout? Then say hello to the Focus T25 weight loss program by the one and only Shaun T.

This tremendous weight loss program is perfect to get effective results in less time as it enables you to attain an effective workout in just 25 minutes instead of an hour.

This is important as time is a valuable asset and it is better for us if we could achieve effective results in less time.

Think of what you could do with those extra 35 minutes:

Perhaps learning a new skill or spending time connecting with your friends and family.

According to major studies, doing just 30 minutes of exercise can give be just as beneficial for you at burning fat and has more effectiveness than doing an hour of workout…

so if you want to be in perfect shape, but do not have an hour to spare, then this is a brilliant choice.

Meet Shaun Thompson…T25 Shaun

…the host of this amazing workout program, has built a name for himself as a track and field star at Rowan University, where he received a Bachelor’s of Science in Sport Science and a minor in Theater and Dance.

He has appeared on HBO’s Six Feet Under, The Tonight Show with Jay Leno, CNN, The Ellen DeGeneres Show, Good Morning America, and The Doctors.

Shaun has also participated with Nike, Boost Athletic Shoes and Radio Shack and the LA Lakers.

He has created many incredible workouts including the successful dance-based workout, Hip Hop Abs in 2007, the Rockin’ Body, and Shaun T’s Fit Kids Club and Get Real with Shaun T to help tackle obesity among children across the US.

In 2009 he worked with Beachbody to develop a 60-day body conditioning workout called Insanity, which then grew into Asylum, the first home-based sport specific training program which uses drills used professional athletes.

Finally, we arrive at the world’s most efficient and effective workout program developed by Shaun T: Focus T25

The Focus T25 features…t25 workout dvd

11 workouts on 9 DVDs including cardio, speed, resistance training, abs, lower body muscles, core cardio, and upper body.

Check them out here 

…AND it even comes with incredible bonuses to help make every minute count :

#Bonus  1: ALPHA BETA Workout CalendarsFocus T25

So that you can keep an eye on your progress.

#Bonus 2: Quick Start GuideFocus T25 Review

The Focus T25 is fast. The Quick-Start Guide will help you set off on your workouts and make it even faster.

#Bonus 3: Get It Done Nutrition PlanFocus T25

Get It Done Nutrition Guide which comes with amazing recipes that have just 5 ingredients and can be prepared in just 5 minutes.

 

 

#Bonus 4: 5-Day Fast Track

Do this for your first 5 days to get a head start in getting ripped.

#Bonus 5: B-LINES Resistance Band (15 lbs.)

What about Workout Equipment? No Worries! The Focus T25 has everything you need to help sculpt your body.

#Bonus 6: 24/7 Online Support

To keep you motivated with 24 hour access to fitness experts and peer support.


Why the Focus T25 is so Effective?

The Focus T25 is very effective because it utilizes short, intense workouts that focus on all  muscle groups one by one. It also has a great host Shaun T who will help keep you motivated on your workouts and guide you so that you stay focused and determined to shred fat.

T25 Results




Pros:

  • Good for people who don’t have much time to workout
  • Trainer is Shaun T who is very experienced in fitness and has developed many successful workouts
  • Workouts for the entire body 

Cons:

  • Workouts are quite intense with not much rest so may cause injury.
  • Quite Expensive

View price here

T25 Results 

Here are some Focus T25 Reviews


Tim Heinrich’s Review


Tara Creels Review

Check out more testimonials here


Final Verdict: Is the Focus T25 by Shaun T worth it?

Answer: Yesfocus t25 reviews

Bottom Line:

You can get an hour’s result in just 25 minutes a day,

No extra workout equipment is required,

And it features a great host who will help you start shredding fat in no time.

So if you’re ready and motivated to workout and burn some fat…

Then get the Focus T25 NOW.

Interested in other products by Shaun T?

Checkout these other weight loss programs by Beachbody


FAQ

Where can I get the Focus T25?

You can get Focus T25 Now by clicking on this special link.


What is the price of the Focus T25? 

You can find the price by clicking here.


Are the Focus T25 Workout DVDs for beginners?

The T25 Workout DVDs are perfect for anyone. If you are beginner stay within your limits and do as much as you can. In time you’ll get better and be able to do even more and keep up with the your host, Shaun T.


Is getting yoga mat and weights for resistance bands necessary for this workout?

A yoga mat is highly recommended with the T25 and resistance bands are included, however weights are not required.


 

Want an Hour’s Results in 25 Minutes a Day?

Get the Focus T25 Here

focus t25 review


Check Out Other Weight Loss Programs by Shaun T Here


READ MORE

Best workout for abs – try these 4 abs workout at home to help you get ripped abs and a six pack

Developing a flat stomach is not the only benefit of abs workouts. There are many other benefits including burning fat and lower risk of heart disease. So what is the best workout for abs? Below are the 4 best abs workouts at home you can try to help you get ripped abs or develop a six pack. best workout for abs

1. Sexy ab workout by Bikini Model Vicky Justiz

This workout is ideal for busy people…

as it is only lasts a few minutes, which is important if you have a tight schedule.

This is also a great way to lose weight…

as it involves intense, fat-burning workouts which dissolve lots of calories.

To see the full workout watch the video below:


2. Advanced At Home Abs Workout by Gymra

This advanced  workout can help you…

get six pack abs in 20 minutes

It is also amazing for your health…

as lowering your body fat, lowers your risk of heart disease.

This workout can be done…

at least once a week to help tone your abs and strengthen your core

For best results…

workout 3 times a week on non-consecutive days.

The video below shows you how to do the workout to get that flat stomach and ripped abs:


3. Intense Home Six Pack Ab Workout by Brendan Meyers

This is perfect for busy people…

This routine is short and intense. It only lasts 5 minutes.

Want to get six pack abs…

This workout will get you sexy ripped abs in no time.

This workout includes…

  • 10 plank crunches,
  • 12 side plank crunches,
  • 10 legs up,
  • 10 butterflies,
  • 15 toe touches,
  • 15 6-inch scissors (each side),
  • 10 second 6-inch hold,
  • 10 6-inch crunches,
  • 12 supermans,
  • 8 Single Leg plank crunch (each side),
  • And 10 Flutter legs lifts

To see the full workout please watch the video below:


Intense Abs Workout Routine – 10 Mins Flat Stomach Exercise by Chloe Ting

This 10 minute workout involves…

10 intense 50 seconds exercises with 10 seconds rest in between.

Exercises included are…

  • Reverse Crunch + Leg Drop
  • Crunch
  • Scissor Kicks
  • Russian twists
  • Mountain Climbers
  • Bicycle Crunch
  • Spider Plank
  • Plank with Hip Twist
  • Raised Legs Crunch
  • Up and Down Plank

To see the full workout please watch the video below:


Thank You for reading this article on the best workout for abs. We hope you found these tips useful and apply them to help you develop sexy, ripped abs and improve your fitness. If you liked this article please Like and Share to your friends.

READ MORE

9 Essential amino acids and how they can support you in muscle development, fitness and overall health.

We all know that amino acids are important for our body. They are organic compounds which help build and repair muscles, provide cellular structure and perform essential functions in our bodies. They also play a role in storing and transporting nutrients. Our body is designed to synthesise many different amino acids. However, there are some amino acids that are very essential for us but are not produced by our bodies, which means we must acquire them from our diet. Below is information about 9 vital essential amino acids that our body needs, including their benefits.


1. Valine – essential for regulating blood sugar levels, energy prevision and normal growth and development 

Valine supplements

Click Image for More Information

Natural Sources of Valine:

Valine is a branched chain amino-acid (BCAA) which along with two other BCAAs, isoleucine and leucine promotes normal growth, repair tissues, regulate blood sugar and provide energy for the body.

It is beneficial for healthy mental functioning as it stimulates the central nervous system. A deficiency of valine can lead to conditions such as Maple Syrup Urine Disease (MSUD), which is caused by the inability to metabolize leucine, isoleucine, and valine. Valine deficiency could also affect the myelin covering the nerves and lead to degenerative neurological conditions.

  • Meats
  • Dairy Products
  • Mushrooms
  • Peanuts
  • Soy Protein
Benefits:
  • Perfect for people who often exercise, have a low-protein diet or are want to develop muscle mass.
Recommended Intake:

24 milligrams per kilo per day.

I.e. 60 kg (132 IBs) female – 1,440 mg, 80kg (176 IBs) male – 1,920 mg

IMPORTANT:
  • An excessively high intake of valine can lead to skin crawling sensation and even hallucinations
  • Too much of it can disrupt liver and kidney function and increase the amount of ammonia in the body.

2. Leucine – helps to maintain nitrogen balance and energy supply. 

Leucine supplement

Click Image For More Information


Leucine is another branched-chain (BCAA) amino acid that along with isoleucine and valine are needed for muscle repair, blood sugar regulation, and energy provision.

It also increases hormone production, and helps burn fat.

Natural Sources of Leucine:
  • Brown rice
  • Beans
  • Meat
  • Nuts
  • Soyflour
  • Wholewheat
Benefits:
  • Help promote muscle recovery after exercise
  • Most effective BCAA for preventing muscle breakdown
  • Promotes healing of bones, skin, and muscle tissue after traumatic injury.
  • Commonly recommended for those recovering from surgery.
Recommended Intake:

43 milligram of Leucine per kilo per day

I.e. 60kg (132 lbs) female – 2580 mg, 80kg (176 lbs) male – 3,440mg)

IMPORTANT:
  • Excessively high intake of leucine is linked the development of pellagra, a deficiency of the vitamin niacin which can lead to dermatitis, diarrhoea, and mental disorders.
  • Excessive amounts of leucine can affect the liver and kidney function and increase amount of ammonia in the body.

3. Isoleucine – this is involved in muscle development and repair 

bcaa supplements

Click Image for More Information


Isoleucine like the other branched chain essential amino acids, leucine and valine is also involved in muscle development and repair.

It is essential particularly for serious athletes and body builders as its main role in the body is to increase energy levels and aid the body in recovering from intense physical activity.

A deficiency in isoleucine can lead to symptoms similar to those that are suffering from hypoglycaemia, and may also include headaches, dizziness, fatigue, depression, confusion, and irritability.

Natural Sources 

* High Protein foods such as nuts, seeds, meat and eggs, fish, lentils, peas, and soy protein

Benefits 

* Keeps energy levels stable by helping to regulate blood sugar

Recommended Intake 

19 mg of Isoleucine per kilo per day

I.e. 60kg (132IBs)  (Female – 1,140 mg)

IMPORTANT:

* If you are suffering from impaired liver or kidney function you should not take isoleucine without first consulting your physician, because large doses of isoleucine can worsen these conditions.


4. Phenylalanine – needed for normal function of the nervous system

Click Image for More Information


Phenylalanine is an essential amino acid and is a building block of protein. It is needed by the body to make epinephrine, dopamine, and norepinephrine which are three neurotransmitters are responsible for how you perceive and interact with the environment.

Phenylalanine has also been used in treating symptoms of depression and chronic pain and also conditions related to malfunctioning of the nervous system.

There are three types of phenylalanine, D-phenylalanine, L-phenylalanine, and the mix made in the laboratory called DL-phenylalanine.

Below show the symptoms that each type of phenylalanine is effective for treating:

  • D-phenylalanine – controlling pain
  • L-phenylalanine – regulating mood, appetite, and mental alertness
  • DL-phenylalanine – can affect both pain sensitivity and mental state
Natural Sources:
  • Poultry
  • Beef
  • Fish
  • Pork
  • Eggs
  • Yoghurt
  • Cheese
  • Soy Products
  • Certain seeds and nuts
Benefits:
  • Help to improve to memory
  • Enhance overall alertness
  • Expand learning capacity
  • Enables central nervous system to operate more efficiently.
  • Improve symptoms of anxiety and depression

Recommended Intake:

33 mg per kilo per day

I.e. 60kg female (132IBs) – 1,980 mg, 80 kg (176IBs) male – 1640 mg

IMPORTANT:
  • People with high blood pressure or migraines should not take phenylalanine supplements or foods with high concentrations of this amino acid as it may aggravate their conditions.
  • If you suffer from conditions such as arthritis, obesity, severe menstrual cramps or mild depression you may want to speak to your physician first about taking these supplements.

 

Side Effects:

The supplement is considered mainly safe and is well-tolerated. However, there are some side effects including:

  • Nausea
  • Headaches
  • Heart Burn

5. Tryptophan – necessary for production of vital neurotransmitter serotonin

tryptophan supplements

Click Image for More Information


Tryptophan is an essential amino acid which is needed in the body to produce serotonin, a hormone which not only helps the brain transmit messages throughout the body, but can also influence your mental state.

Low levels of serotonin can cause depression, insomnia, an increased appetite, sugar cravings, weight gain and hyperactivity in children, while levels within the normal range promote feelings of relaxation and confidence.

This amino acid is also essential in the production of other necessary substances in our body.

About half of the tryptophan is converted into Vitamin B3 a nutrient, which is beneficial for regulating blood sugar levels, preventing accumulation of cholesterol in the arteries, and stopping the effects of harmful free radicals.

Inside the pineal gland at the centre of the brain, tryptophan is used to make melatonin, which is needed for telling our bodies to sleep at night or to wake up.

It is what makes us feel sleepy at night.

Natural Sources:
  • Turkey
  • Chicken
  • Beef
  • Fish
  • Brown Rice
  • Peanuts
  • Cottage Cheese
  • Soy Protein
Benefits:
  • Helps produce vitamin B3 in the body
  • Helps in production of serotonin which is needed to transmit signals between nerve cells and can prevent depression, insomnia, an increased appetite, sugar cravings, weight gain and hyperactivity
  • May also be helpful for people with eating disorder bulimia
Recommended Daily Dosage

5 mg of Tryptophan per kilo per day

I.e. 60kg (132 lbs) female – 300mg, an 80kg (176 lbs) male – 800mg)

If you experience sleeping difficulties, weight gain or anxiety etc, you may want to try supplementation

It is important you get enough vitamin B6, vitamin C, and magnesium as well, because without these nutrients the body will unable to synthesise tryptophan.


6. Threonine – role in supporting central nervous system, cardiovascular system, immune function and liver function

threonine

Click Image for More Information


Threonine is an essential amino acid which helps support normal growth and development by helping maintain the correct protein balance in the body.

It is also known to support function of the central nervous system, the cardiovascular system, the immune system, and the liver.

In addition, it is important in producing the amino acids serine and glycine which are vital for the production of collagen, elastin and muscle tissue.

It helps maintain the strength and elasticity of connective tissues in muscles including the heart.

Deficiency of threonine can lead to symptoms such as emotional agitation, confusion, digestion difficulties and fatty liver

Natural Sources:
  • Meat
  • Grains
  • Dairy
  • Leafy Vegetables
  • Mushrooms
Benefits:
  • Helpful in treating some types of depression
  • Can help to process fatty acids and prevent liver failure when combined with aspartic acid and methione.
  • Helps the immune system by aiding in production of antibodies
Recommended Intake:

20 mg of Threonine per kilo per day

I.e. 60kg (132 lbs) female – 1,200mg,  80kg (176 lbs) male – 1,600mg

IMPORTANT:  

  • Taking more than the recommended dosage can affect liver function, lead to formation of too much urea and ammonia toxicity in your body.
  • Strict vegetarians or vegans may want to consider taking Threonine supplements, as meat has a high amount of Threonine compared to grain which is quite low.

7. Methionine – essential for processing and eliminating fat

methionine

Click Image for More Information

Methionine is a sulphur-containing essential amino acid that is vital in effective at processing and removing fats in the body.

They prevent an accumulation of fat in the liver, which helps maintain a healthy functioning liver.

The sulphur in methionine is needed by the body in the production of the antioxidant, glutathione. Methionine is also required to produce other amino acids cysteine and taurine which are used to remove toxins and develop strong, healthy tissues and encourage cardiovascular health.

Methionine is also important for our muscles because it is needed to make creatine a nutrient mainly found in muscle tissue which gives energy that enable our muscles to move, and is essential for all muscular function including normal function of the heart.

Creatine has been found to increase athletic performance during short, intense workouts.

If you are looking for something to improve the health and texture of your skin, then methionine is perfect, as it is necessary in formation of healthy collagen used to form skin, nails, and connective tissue.

It can also reduce the effects of inflammation as it reduces the effects of inflammatory histamines.

Natural Sources:
  • Beans
  • Eggs
  • Lentils
  • Meat
  • Fish
  • Garlic
  • Onions
  • Seeds
  • Yoghurt
  • Soybeans
Benefits:
  • Healthier Skin
  • Normal function of muscles
  • Processes and removes fats and maintain healthy liver function
  • Helps to produce glutathione an antioxidant.
  • Increases athletic performance
Recommended Dosage

19 mg of methionine per kilo per day

I.e. 60kg (132 lbs) female – 1,140 mg, 80kg (176 lbs) male – 1520mg.

IMPORTANT:

Excessive intake of methionine along with, insufficient intake of folic acid, vitamin B6, and vitamin B12, can increase the conversion of methionine to homocysteine, which can may cause cardiovascular disease.


8. Lysine – an essential amino acid needed to help build a healthy functioning immune system

lysine supplements

Click Image for More Information

Lysine is a key essential amino acid that is involved in the production of antibodies to provide a strong, healthy immune system.

This makes it effective at preventing outbreaks of herpes and cold sores. It is also important for producing hormones and bone growth and repair in both children and adults. According to studies, lysine has been shown to be significantly more effective at fighting cold sores compared to placebos.

A deficiency in lysine can cause symptoms such as bloodshot eyes, hair loss, an inability to concentrate, irritability, lack of energy, poor appetite, reproductive disorders, retarded growth, and weight loss.

Natural Sources of Lysine:
  • Cheese
  • Eggs
  • Fish
  • Lima beans
  • Milk
  • Potatoes
  • Red meat
  • Soy products
Benefits of Lysine:
  • Healthy functioning immune system
  • Helps fight and prevents diseases including herpes and cold sores.
  • Important for hormone production
  • Essential for healthy bone growth and repair
Recommended Daily Dosage:

38 milligrams of lysine per kilo per day

I.e. 60kg (132 lbs) female – 2,280mg,  80kg (176 lbs) male- 3,040mg

IMPORTANT:
  • If you suffer from conditions caused by the herpes virus, you will greatly benefit from lysine supplementation, however, you should first consult your healthcare professional.
  • This is because many physicians who specify in nutrition will combine lysine therapy with ordinary antiviral medications.

9. Histidine – an essential amino acid necessary for infants to ensure healthy development and repair and regulation of growth.

histidine

Click Image for More Information


Histidine is an amino acid that is required to build and maintain healthy tissues in all parts of our body.

Levels of histidine in the body need to be balanced. Low levels are thought to lead to the development of rheumatoid arthritis and a type of deafness caused by nerve damage.

Too high levels of histidine has been linked to causing psychological disorders including anxiety and schizophrenia.

Histidine is also vital for healthy sexual functioning, because the body converts it into histamine which is needed stimulate sexual arousal.

When combined with vitamin B3 and B6 it can boost histamine levels in the body, and thus increase sexual pleasure.

It also plays a role in the immune system in helping it know if it is experiencing an allergic reaction, as well as production of gastric juices vital for normal digestions.

Research shows that histidine can acts as a natural detoxifier, preventing radiation damage and eliminating heavy metals from the body.

Natural Sources:
  • Alfalfa
  • Apple
  • Beets
  • Carrots
  • Celery
  • Cucumber
  • Dandelion
  • Endive
  • Garlic
  • Pomegranates
  • Radish
  • Spinach
  • Turnip greens
Benefits:
  • Helps in detoxification of heavy metals
  • Prevent conditions such as rheumatoid arthritis
  • Contributes to healthy sexual functioning
  • Helps in normal immune system functioning
Recommended Daily Dosage

14 mg of Histidine per kilo per day

I.e. 60kg (132 lbs) female – 840mg, 80kg (176 lbs) male – 1,120mg

IMPORTANT:
  • If you suffer from manic (bipolar) depression you should not take histidine supplements without first consulting your physician.
  • If you suffer from liver or kidney disorders you should first consult a licensed health care provider as taking any amino acid supplement may lead to nitrogen imbalance, and disrupt the process by which toxins are removed from the liver and kidneys. 

Thank You for reading this article. We hope you found this information useful and apply it to help improve your overall health and fitness.  If you liked reading this article please Like and Share to your friends.

READ MORE

4 Proven quick workouts for busy people to build muscle, lose weight and attain the perfect body shape

Crafting and mastering the perfect body involves moving your body, doing workouts and eating the right food. Yet, many of us fail at doing this. This may be due to our busy lifestyle, our lack of time, or our inability to keep to our WORKOUT ROUTINES. Below are great workout tips to help transform your body, even if you’re a busy person, and manifest the attractive, sexy body that you have dreamed of.

quick workout tips


1. The 7 Minute Workout 

The 7 minute workout is perfect for busy people as you will be able to keep fit and burn calories in just minutes each day instead of hours. It involves doing a seris of 12 intense exercises us, including push ups, sit ups and squats, each about 30 seconds long with 10 second interval rests, totalling up to 7 minutes. This can be done daily.

 No Workout Equipment is needed, just a chair and a wall. To maximise the benefits of doing this workout you can repeat the process two or three times to about 20 minutes.The 7 Minute Workout App is available to download for free by clicking the link:

The 7 Minute Workout


2. The Tabata Workout – workout tips to help burn calories in under 5 minutes

This another workout that designed for busy people. This includes 4 minutes of high-intensity training, changing between 20 seconds of max training, and then a 10 second rest, adding up to eight rounds altogether.


3. The 10 Minute Desk Workout - Fancy taking a nice stretch while at work? How about turning it into a 10 minute workout?

 The first 3 minutes of this workout involves stretches, each are 45 seconds.

  • Sidebends
  • Chest Opener
  • Quad Stretch
  • Hamstring Stretch

Next is 5 minutes of Strength Training, 43 Seconds each – 15 seconds for pulses

  • Reverse Lunch Pulse
  • Incline Push Up Pulse
  • Squat Pulse
  • Tri-cep Pulse

The last 2 minutes involves 5 stretches, 24 seconds each.

  • Tricep Stretch
  • Figure 4 Stretch
  • Seated Cat/COW
  • Shoulder Roll
  • Neck Stretch


4. Try these 7 SIMPLE EXERCISES

These can be done anywhere, anytime. No  matter whether you are at work, at home or outside these workout tips are ideal to help you break a sweat. PLUS, they only take a few minutes and NO WORKOUT EQUIPMENT is needed.

Calf Raises – This fitness exercise is effective for developing your gastrocnemius muscles and your soleus muscles in your lower legs. There are various ways to do calf raises.  However, one of best and most easiest ways is the standing raise. The video below gives you instructions on how to do a standing calf raise:

Lunges – If you are aiming to strengthen lower body and increase your overall flexibility lunges are the perfect fitness exercise for that, as you are using your own body weight. There can be done anywhere, anytime. You could be lunging as you walk to your car; you could be lunging as you walk to make a cup of coffee during your tea break. Below is video which shows how to perform lunges:

Squats – these are the one of most useful and powerful full body fitness exercises as they work simultaneously  to develop muscle and get rid of  fat. It is essential that you have proper form when you perform squats. Try using a chair as guide to estimate how far down you should go:

IMPORTANT: There are 5 common mistakes you need to avoid when doing squats. They are listed below:

  1. Not going low enough
  2. Knees Tracking Inline
  3. Lifting Your Heels
  4. Rounding Your Back
  5. Bar on Neck


Chair Dips – this fitness exercise is perfect for developing strength in your triceps and can be done pretty much anywhere.  Just like other forms of workout,  there are different techniques which either increase or decrease resistance. The video below shows how a chair dip is done:

Planks – Wondering how you can developing and tighten your ab muscles? This exercise is great for making your both your abs and and your back stronger. All that is required is a flat surface. Ensure that you time how long you able to hold it, and then add a few extra seconds next time you do it. Below shows you the basic steps to doing planks:

Arm Circles – Concered about flabbyy arms? No worries? Arm circles are amazing and effective as they will help you tone while you strengthen your arm muscles, and you can also vary the intensity of it.

Burpees – This is a high-intensity exercise is commonly referred to the conrnerstone of workout because this workout is guranteed to generate results. This exercise utilizes almost every muscle group in your body which helps strengthen your entire body. There are various way to perform a burpee. One of the easiest way to do it is, is quite possibly the most effective.  Like all exercises having proper form is necessary.


We hope you utilize some of these tremendous workout tips into your daily life and help strengthen your muscles and manifest the ideal, fit and sexy body that you have always dreamed of.

READ MORE