Effective Constipation Solutions

Photo Credit: Ramakrishna Reddy Y (flickr.com) 

This article is written for all of you out there seeking for relief from constipation. Having irregular bowel movements can be a concern that can lead to other health problems. Read this article and I will share several ideas regarding which remedies are advisable for you.

Drink warm water early in the morning

Whenever you are feeling constipated, it is recommended that you drink at least 2 to 4 glasses of warm water as you wake up in the morning. Water is very effective when it comes to washing the toxins out. So even if some juice and soda are claiming that they are healthy alternatives, they often contain too much sugar which can only make matters worse for you. Generally speaking, the amount of warm water you intake for the entire day should be a minimum of 10 glasses.

Increase fiber intake

For someone with constipation, consuming at least 24 to 38 grams of fiber per day is absolutely necessary. In some cases, this health problem is caused by too much fat and sugar consumption and the lack of fiber. Therefore, making adjustments to your eating habits can benefit you.  

Apples, raspberries, pears, and prunes are examples of fruits that are rich in fiber. If you love cooking, you may want to consider including artichokes, barley, black beans, cereals, green peas, lentils, and whole-grain pasta into your meals.

Taking fiber supplements on a daily basis is also a good idea. For example, MyoFusion Probiotic Supplements are great because they strengthen the digestive system. Click this link to search for these products.

Regular exercise

Of course, regular exercise can be extremely helpful for you. A simple 30-minute walk can do wonders. This will promote better bowel movements. You may also ask for exercise ideas from your physician. He or she knows your physical limitations and so seeking his or her insights will always be valuable.  
 
Stress management

Perhaps unknown to some but constipation can actually get worse if you are always stressed or depressed. What you can do is to lighten up by taking yoga classes, doing meditation, or whatever works for you. The main point here is to get you feeling relaxed as often as possible. Having your lower stomach massaged can be very effective as well.

When done the right way, most of these simple solutions can be enough to cure your constipation. Consult with your doctor for further help if you do not see any improvements.  


Related Links:
5 Home Remedies for Constipation (everydayhealth.com)
Constipation Relief Guide (webmd.com)

Why You're Not Losing The Weight You're Expecting to Lose

Photo Credit: Ed Yourdon (flickr.com)

You've read all the success stories online. A 300-pound person turned his or her life for the better and is now weighing somewhere between 90 and 120 pounds. You then ask yourself why you can't lose a mere 10 kilos when the success stories you've read on the internet claims those people have lost at least 8 kilos a week. The answer is simple. They have a lot of pounds to shed that their weight reduction is almost exponential. Add to that the fact that they are in the right state of mind. If you are just under 200lbs, and have been so for a while, you may be losing weight at about the same rate, but you are not as overweight as the people you've read about. The important thing is, you're continually losing weight!

If you really need an explanation, let's take a look at a few factors. Your metabolism is one. Notice how some people eat more than you do and they don't gain weight at all while you almost starve yourself to death and don't lose weight. Either they're eating healthier and are working out more, or they just have better metabolism than you do.

As weight loss is pretty much achievable by diet and exercise, your diet may be faulty. It's not that you cheat, but the foods you eat may be taken the wrong way by your body. That being said, if you want to increase the rate you're losing weight, you may want to visit your doctor.

On the exercise side of things, you may be thinking that you're working out regularly but are not losing any weight or gaining any muscle. One possible reason for this is you've hit what most people call a "workout plateau." Simply put, the workout repetitions that you have put in before may not be having any effect on your body.

The solution to this is simple: add repetitions to your workout regimen or at least add variety to them. The aim is to feel the same soreness when you exercised for the first time, and doing that for a few weeks until it's your new "normal," in which case you can increase the reps again.

Finally, don't count your pounds. Just keep doing what you're doing. Some people can lose up to fifteen pounds in one month with Amazonia acai while others can do so in two weeks without them. If you feel envious of a friend who's losing eight kilos a week when you're losing only one, don't. It may take longer, but in due time you will be as fit and as healthy as anyone you know. The important thing is you're on the right track.

Related Links:

How to Stay Fit With a 24/7 Work Week (huffingtonpost.com)

Military wife drops more than 100 pounds to surprise husband (edition.cnn.com)

Getting In Shape is Needs as Much of a Mental Effort as Physical Effort

Photo Credit: TipsTimesAdmin (flickr.com)

Weight loss can be attained by following a few key steps. It's the following part that we usually have a problem with. You may not be able to lift a 5kg dumbbell for twenty reps now, but you will surely be able to after a few weeks. The problem is losing the will to do so or even to begin at all. That being said, getting in shape takes as much mental effort as it does with physical effort.

One of the things that we most commonly see in weight-loss success stories is how formerly-plump people have gone through a bad moment in their lives; only to realize something important and changed their habits for better. This isn't really far from what commonly happens. If you get stressed, say, after experiencing a breakup, you either eat more or eat less to cope with your heartbreak.

Stress is actually a very powerful mental state that can make or break your will to lose weight. It doesn't matter if you have built a home gym. If you come home too stressed out from work, chances are you won't even get to use the home gym equipment you've prepared. Heightened stress to the point of depression can cause people to eat more than they should.

Stress is also linked to several physical disorders in addition to mental ones. PCOS, or polycystic ovary syndrome, makes it hard for women to regulate their insulin levels. This puts them at risk for other various ailments such as diabetes in addition to having fertility problems. Due to them having insulin problems, they also struggle with their weight-loss attempts as well.

That being said, stress alleviation is important for you to lose weight. Not only will you avoid binging, you can also put yourself in the right state of mind for you to be able to properly lose weight. It's worth noting an irony here; that stress can lead to people to skip exercise and yet exercise is an excellent way to relieve stress.

Relieving stress can be as simple as changing your outlook in life. Stress is a reaction to challenges thrown at you. You can either look at them negatively and be depressed or take them as a challenge for you to overcome. Once you've mastered the positive outlook, you can then apply this to your workout regimen. For instance, you can want to feel the aching muscles that you get only through working out; which consequently will make you want to work out more.

If you're still having trouble getting the jumpstart on your weight-loss plan, consider getting the help of some supplements out there. A good way to start is with milder supplements, such as Xtend. You can take a look at Nutrition Warehouse for more details. Only use supplements once you get the mental state in order. Otherwise, the supplements will only do more harm than good as they are designed to be used for working out.

Related Links:

You Won't Lose Any Weight Unless You Makeover Your Mind First (huffingtonpost.com)

Weight loss: 6 strategies for success (edition.cnn.com)

Starting Your Own Home Gym

Doing your work out at home has numerous advantages.

Faithful gym-goers may disagree with this statement but consider this – the money you save from a year of paying gym-related fees is usually enough to buy you some good equipment for your home. Moreover, this can also be an advantage if you often have a busy schedule and dropping by the local gym is already becoming harder and harder.

Getting Started

Of course, this option will only be possible for you if you have sufficient space. Some mistakenly believe that working out can only be done in one’s personal room but this doesn’t always have to be the case. For example, feel free to use the garage. This is possible as long as you organize things properly.

Next, you need to have your own weight set. When buying one, checking the quality of the material is a must. It is strongly recommended that you go for a 300-pound weight set. Having a durable bench is equally important. Dumbbells and curl bars are other must-have equipment as you begin to establish a home gym.

Other Basic Things You Need

Comfortable clothing is very important. While you do not have to wear gym clothes all the time, make sure that you do feel relaxed with what you put on. Having a good heating system or a fan also plays a big role.

Putting a mirror on the wall is a good idea not only so you can admire your muscle growth but most importantly, to see if you using improper posture during your routines. Speaking of growth, you may also utilize a white board (or at least a notebook) to record your progress. This is highly effective in terms of checking your improvement.

Great Advantages of Working out at Home

If you prefer training alone, then your home can be the best place. This way, you wouldn’t have to worry about sharing equipment with other gym clients. You can proceed with your workout according to your own pace.

Another great thing here is that you wouldn’t have to endure bad music played at the gym. You don’t have to bear with never-ending boy band songs or any other cheesy workout music. You can listen to your favorite rock or rap music anytime you want.    

Those working out after office hours do not have to rush to the gym anymore. Reducing driving time is another obvious benefit here. The convenience of having your own equipment is really amazing. You won’t have to worry about closing hours because you can always exercise during your free time – regardless if that is 6:00 PM or 10:00 PM!

Food and beverage are always within easy reach as well so it really wouldn’t be a problem in case you need to have a quick snack or Muscle Milk during or after your training.  

Muscle Milk: The Better Choice For Weight Gainers

Muscle Milk is a lactose-free protein brand produced by Cytosports. It is a popular alternative over whey protein when trying to gain weight for several reasons. It is a blend of casein, which is a slow digesting protein, and whey protein which is digested faster. The blend will provide the user with a good supply of amino acids for building muscles. It also contains right amounts of glutamine peptides that helps decrease muscle recovery time. Other nutrients included in Muscle Milk are vitamins and minerals—like vit A, B, C, D, zinc, iodine, magnesium, copper, zinc, etc.—for a healthy weight gain experience. The high levels of nutrients (carbohydrates, calories, fat, etc.) in the blend set it apart from whey protein that only has one main ingredient. In a way it has lesser protein and this is not an ideal choice for bodybuilders who want to increase their muscle mass. This is marketed more for bodybuilders who are focusing more on gaining weight. But the most important feature of Muscle Milk which a lot of athletes really like is the taste. It tastes amazing compared to any other protein blend out in the market. The banana crème flavor is said to be the best-tasting one among the bunch.

Muscle Milk is best taken before going to sleep at night and a couple of hours before working out since it is not as fast digesting as whey protein. It contains more calories so you have more energy during your workout sessions. It also contains MCT oil which will be digested and used for energy. Because it contains small amounts of both saturated fat and unsaturated fat, it will help weight gainers put on their desired weight. This is especially beneficial for those hard gainers who struggle to put on weight and build overall body mass.

Other health benefits of Muscle Milk include treatment of certain illnesses that require increased protein in their diets. For patients who do not need to build mass and workout, Muscle Milks is beneficial and a more practical choice because of its higher nutritional content.

However, supplements should not replace a well-balanced meal. Good diet and the proper workout program will get you the body you want faster.  Supplements should only be used when you feel like the protein intake from your food sources is not enough for your active lifestyle.

On a last note, always check the ingredients for their safety and effectiveness that will be in line with your fitness goals. Consult your physician before using any pharmaceuticals, even supplements.

Related Articles:
Dietary Guide For Muscle Builders

Shape-Shifting Techniques: Workout Nutrition Tips for Every Body Builder

Photo credit: Greatist (flickr.com)

Working your way to a fit and toned body does not only involve spending hours at the gym to get your dream physique. More than the exercise itself, it's also essential to be mindful of what you consume so you can maximize the effectiveness of your workouts. Here's a short workout nutrition guide that every body builder or fitness junkie should know.

Keep yourself hydrated.

Your body produces a lot of sweat when you work out, hence the need to keep yourself hydrated to replenish the lost body fluid. Water should always be the primary source of fluid, but sports drinks can also help, especially if you are training for several hours every day. Different energy drinks can help replenish lost electrolytes that's typical when one's sweating or working out a lot.

Know what works for your pre workout meal.

There is really no strict formula when it comes to pre-workout meals. Pre-workout nutrition can depend on 3 things: 1) the amount of serving, 2) the types of food or drinks you consume, and 3) the particular time when you decide to take your snacks or meals. The type of food, timing, and amount of serving would likely be affected by the particular goals you want to achieve. Are you aiming to lose weight? Or maybe you're probably working on losing some fat, or maximizing your energy when you work out. Whatever it is you're striving so hard to achieve, it's best to experiment on your food choices so you'll have an idea how to gauge what's best for your needs and goals.

Photo credit: socialhealthservices (flickr.com)

Keep a workout diary.

Keeping a workout diary may seem tedious at first, but this can certainly help you track your progress and know what works or not. What are the supplements you're taking and their effects on your overall health and workout performance? Have you tried specific food and drink choices that helped you maximize your training? How is your body taking the timing and amount of food serving you follow on your diet plan right now? Basically, it will be a record of your routines and food choices so you can look back and take advantage what’s working for you.

Go for smart supplementation

Even if you like to eat all the food you need to get your dream physique, sometimes regular meals are not just enough. You can go for smart supplementation to maximize training and athletic performance without sacrificing the right amount of nutrition that your body needs. Look for supplements that are beneficial for the types of fitness goals you're eyeing and ask your doctor or a nutritionist for advice on what's safe to take or not.              

Remember, exercise and proper nutrition go hand in hand to achieve your fitness goals. Make sure you create a balance on your diet and workout plans so you can work on getting your dream body without sacrificing your nutritional needs.

Here are other articles you might find interesting:

Acai berry and other specialized supplements for workout nutrition: How to Be in Your Best Shape as an Athlete

20 Exercise Tips

Picking the Right Protein Bar

Originally conceptualized and created for athletes and body builders, many people now consider protein bars as a healthy alternative to regular snack foods. In fact, there are consumers who take these bars as replacement for some of their meals.

The product’s popularity may be attributed to the endorsement of prominent personalities in the sports world. These days, protein bars are readily available almost everywhere. The high sales figures of these products can definitely be taken as an indication that this will continually be available everywhere. Plus it is surely a sign that more and more companies will jump into the trend and sell their products to the market.

This considered, you, as a buyer, need to be careful when purchasing your protein bars. It is a fact that not all products out there are of high quality. You have to be wise if you want to get the best results - and make the most of your money, of course.  

For example, you have to make sure that you are buying a “real” protein bar. A good product should contain an average amount of 15 grams per bar so do not settle for anything lower than that. Accordingly, the carbohydrates content should be significantly low. Otherwise, that could sabotage your efforts in reducing your weight.

Another thing you should keep in mind is to check the protein’s source. Take a look at the ingredients and you will see that regular bars only have “propriety protein blend.” Higher quality products, on the other hand, either have hydrolyzed whey, micellar casein, and whey isolates. Collagen and gelatin contain protein too but only in small amounts so take note of that.

In the same way, the carbohydrates content should be low. Some protein bars are high in carbs so stay away from such options if you want to avoid gaining weight with continuous consumption.

Refined sugar is another big no-no. Corn syrup, sucrose or even chocolate should not be listed first or second on the ingredients. If not, it’s almost the same as picking up an ordinary candy bar.

For more details about protein bars, you can ask your gym instructor or your other bodybuilding buddies for suggestions. You can also go to relevant sites and social media sources to check with other experts. They will likely have ideas about the best (and worst) products in the market so feel free to consult with them.

Dietary Guide for Muscle Builders

Aside from constant workout and living a healthy lifestyle, a protein-rich diet is one of the secrets of successful body building.

Ask experts about this statement and it’s definitely a bet that you’ll always get a nod of agreement. Besides, protein is essential to build strong muscles. Now the good news here for you is that you do not have to consume too much meat all the time just to achieve this. There are various ways to ensure you have proper intake without putting your health at risk at the same time.

Fish

For example, fish can be a great protein source. This gives you with a wide variety of choices since fish vary in their fat content. To illustrate further, salmon and sardines contain omega-3 fatty acids which helps in quicker muscular growth and recovery. On top of that, this can even be good for your heart and immune system. Tuna, on the other hand, is low in fat but rich in protein, too. Ideally, you should eat at least 8 ounces of fatty fish each day.

Vegetables

Remember the way our moms often reminded us to always eat our veggies? Well, I think you’re back on the same track once you start with bodybuilding.

Consuming vegetables is necessary in order to gain more of the protein and sustain your needs. More or less, your goal should be to have at least 5 or 6 servings of vegetables every single day. This may sound difficult in the outset but it’s really fairly simple, especially given the fact that you have plenty of veggies to choose from.

Glutamine

In case you often feel stressed from the rigorous training, adding glutamine to your daily diet is highly recommended. This amino acid can assist in improving the growth and recovery rate of your muscles. Be careful, however, to limit your intake for about 10 to 40g per day.

Other important reminders

And there are countless of other alternatives for you to consider! Protein bars and protein shakes will likely be among your favorite protein sources. You may also try out Muscle Milk and other products that are specifically created for helping body builders.

Additionally, you should consider taking calcium and magnesium on a daily basis. These two play big roles in your goal because calcium helps in burning fat plus magnesium enhances your training capacity. Tyrosine will help you avoid feeling too exhausted all the time. Of course, do not dare forget about vitamin C because it does a good job in protecting your immune system.

You’ll be able to stay lean and healthy as you follow these simple reminders.