Published on: 19 December 2017
Last Updated on: 17 August 2019
The common phrase goes: “You cannot out-train your diet.” That is, you cannot use exercise to eat anything you want. Similarly, you cannot out-diet your training either, or simply, you cannot minimize calorie intake and increase workouts. Consumption of too many calories, or missing out on your cardio exercises will make your body experience constant weight fluctuations. However, the intensity of your workouts should not rely on how much calories you take. People tend to think that starving themselves while burning more calories will help deal with excess fat in the body. In reality, though, this approach does not work. For you to build muscles, you have to burn calories. Cutting your calorie intake can even reduce your muscle mass and size. Quality muscles can also be obtained by use of winstrol compresse – Samento, an anabolic steroid available in both oral and injectable forms.
Why out-dieting does not work
Restriction of calorie intake and increment of cardio exercises for burning calories will definitely result in the loss of muscle mass. Nobody likes losing muscle, because muscle burns calories even when they are in the state of rest. Muscle tissues can burn calories when you are sleeping. An increase in metabolism can be enhanced by increasing your muscle mass. The greater your metabolism, the more calories you can take.
Do not eat less to cut on your calorie intake, neither exercise more to burn calories
This method is counterproductive as it hampers the body’s natural ability to burn calories on a daily basis. Instead, to improve the body composition, put your focus on how you can build your muscles, and how you can grow stronger and fitter. This way, your metabolic flexibility can be improved. Building skeletal muscles increases the energy requirements of the body and burns fatter. This means that the more the muscles you have, the easier it is to burn fat. Muscle can only be built by training, something that will not be achieved with just diet.
Training for performance is a very motivating approach as the intake of calories is not restricted. You should focus on performance and not the numbers shown on the scale. This makes you strong physically and mentally, thus boosting your confidence. Performance training involves the use of compound exercises like deadlifts. These exercises work on a lot of muscle groups at the same time. This induces the secretion of growth hormones, which in turn increase muscle mass and density.
Fasting scares a lot of people, but if it is carried out in an intermittent manner then it can be effective. Your metabolic flexibility can be improved by skipping breakfast. If you want to burn fats then your body must be taught how to fast. Consumption of adequate calories is healthy as it helps fuel your workouts. Slashing of calorie consumption and spending more hours doing cardio does not really work, but rather, makes you feel miserable. Strictly depriving yourself calories and doing excessive cardio exercises leads to failure.
Examine your diet and training regime closely. Train for muscle development and not for burning fats. You do not have to starve your body to burn fats.
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Having a bright glowing and flawless skin is one short way to bring you confidence when communicating with others. But let’s face it; it is a very difficult task since our skin is exposed to many pollutants, dirt, sunlight and countless other harmful factors. One common skin problem to be named is blackheads which are annoying and potentially stressful to deal with.
Many people resort to cleaning strips to pull out those annoying blackheads, but they also bear the risk of irritated or dried skin, not to mention the fact that these products are pricey and painful to remove.
In this article, we provide some natural ways you can try to get rid of blackheads. One common feature of these formulas is that they all use all-around, simple, natural and safe ingredients.
1. Egg White Mask
Egg white, also called glair gained its popularity as number one blackheads remover thanks to its ability to wipe off dirt, dead skin cells. Plus, egg white can visibly tighten your pores and whiten your skin tone.
How to use:
Prepare an egg white, add 1 teaspoon of honey for better moisture.
Apply one thin layer of egg white to your face, place a strip of tissue paper to your face.
Allow it to dry completely then gently peel the mask. The peeling will pull out the blackheads.
If you want a thicker mask, apply the second and third layer using the same method. The key point is to let it dry properly.
2. Turmeric and Mint
The benefit of turmeric to blackheads removal can be attributed to its powerful antibiotics, antiseptic and anti-inflammatory properties. It can easily absorb excess oil, eliminate dead skin cells and brighten the tone; while mint can soothe the skin with its cooling effect.
How to use:
Make a mixture of 2 teaspoon of turmeric powder and 3 teaspoons of mint juice to create a paste.
Apply the mixture and keep it on for 15-20 minutes before rinsing your face with water.
Perform twice a week for best result.
3. DIY Peel off Mask with Clay
As it turns out, those expensive peeling masks they sell out there are not hard to make. You can totally make yourself a peeling mask to get rid of blackheads with some charcoal powder and glue. This mask can sweep away all the dirt and impurities that block your pores and dry out excessive oil.
How to make:
Mix one tablespoon of activated charcoal powder with enough glue to make a thick yet spreadable paste.
Open the pores by dabbing with a warm cloth in your face about 1 to 2 minutes.
Apply the paste on blackhead affected areas. Let it dry completely and slowly peel off the mask.
4. Baking Soda
This versatile ingredient never fails to surprise us. The antiseptic quality not only makes it an excellent exfoliant that can sweep away all the dead skin cells and impurities that cause blackheads. It is also a great tool to neutralize the pH of the skin.
How to use:
Make a paste from baking soda and some water.
Apply the mixture on your face and let it dry for about 15 minutes before rinsing with water.
Perform this formula once or twice a week, you will find those ugly blackheads disappear in no time.
5. Lemon and salt
Lemon deserves a spot in this list because it can remove the deepest blackheads. The acid citric in lemon makes it a good exfoliant and brighten the skin tone by burning the topmost layer of skin cells; while salt which antibacterial properties help fight against germs and bacteria worsening the situation.
How to use:
Mix ½ teaspoon of lemon juice, 1 tablespoon of sea salt and 1 teaspoon of honey.
Use this mixture to massage your face, and then wash with cool water.
It is safe to perform this action twice a week. The change you see is incredible. However, don’t forget to apply sunblock every day.
Read also:
Top 7 Superfoods For Healthy Skin And Hair
5 Protein Enriched Food To Improve Mental Health
Top 4 Natural Combination for You to Eliminate Blackheads (Infographics)
Do you know why insomnia takes place?
This can happen for many reasons, including unnecessary stress, work pressure, bad health habits, and otherworldly affairs.
Not only that, specific life trauma or incidents like the death or the illness of someone close, married life complications, or even job loss. All these can lead to insomnia.
Sleep plays a vital role in developing your brain and body. It also helps to repair any damaged cells or blood vessels. On the other hand, insomnia or sleeping disorders can deteriorate your body and increase heart attack and stroke risks.
So, insomnia is a condition where people suffer from inadequate or insufficient sleep. And it can turn out to be a real problem if not treated well.
In this article, I’ll illustrate the five magical ways you can deal with insomnia.
Ways To Defeat Insomnia- THE 5 GOLDEN RULES
When life throws you problems, don’t waste your time focusing on the issues. Instead, put your complete attention on achieving the solutions.
Insomnia is a challenge that might try to kneel you down, but through this article, you’ll be getting all the tactics to deal with it in a more innovative and more effective way.
1. Don’t Change Your “Wake Up” Routine
If you are reading this article now, make sure to follow this step. NO MATTER WHAT!!!!!
I know many of you might be wondering, “Do I have to wake up early even during my desired weekends?”
-The answer is ‘YES” if only you want to get rid of insomnia!!!
It can be a tough job, I know, but you need to go through cuts and burns if you want to achieve something.
The reason you must sacrifice your habit of staying late in bed even during your weekends is because you must bring yourself to a routine where you will always have a consistent sleep and waking time.
When you have mastered this technique, you’ll notice that your sleeping disruptions just magically vanished.
2. Wave Goodbyes To Nicotine And Caffeine
If you love smoking cigarettes and drinking deliciously hot and strong midnight coffee, you just must quit it!!!
To heed goodbyes to insomnia, you first must learn to say goodbye to your smoking and caffeine intake addictions.
Caffeine can keep you up late for several hours, and trust me, it’s more than enough to disrupt the “complete sleeping cycle” yours.
It can also awaken you frequently from sleep, resulting in “poor quality sleep.”
Nicotine is also on the same side as caffeine. These, too, result in sleep deprivation!!!
When you smoke a cigarette, it stimulates the effect of nicotine. And this addictive drug can be highly responsible for insomnia. Most smokers take at least one cigarette before going to bed.
And this can have a significant impact on your sleep. So, it will the “golden achievement” of your life if you can quit these habits for good!!!!
3. Cut Down Unnecessary Naps And Increase Exercise
I know naps can refresh your mood. And a few hours of extra sleep can make you feel more energetic. But these naps are also one of the main reasons for sleep disorders.
And do you know why?
This is because napping affects your sleeping patterns. For instance, you are habituated to sleeping at night when the lights are turned off, and it’s quiet. Therefore, your mind knows it’s nighttime, and you have to sleep.
On the other hand, while taking naps, there are no such scenarios where it’s dark and quiet, and even the place where you sleep might be different like you are taking a nap on a couch or sofa. So, the mind eventually disrupts your sleeping pattern because it’s not your regular bedtime.
Undoubtedly, exercise keeps you fit and healthy. But did you know that it also helps you to restore the proper balance of your sleep?
-Yes, exercises help you to get rid of insomnia!!!
But you need to make sure not to perform any exercise immediately before you go to bed. Instead, try to finish it at least two to three hours before going to bed.
4. Make Sure To Be Comfortable And Discard All The Worries When Going To Bed
The environment you are in has a tremendous impact on your sleep. By environment, I mean to say the “place your sleep.”
To have a good sleep, you need to have a mild temperature, a comfortable bed, and no lights should be turned on while you are sleeping. If you have pets, don’t keep them in your room if they make noises at night.
And one of the most essential “golden rules” that you need to keep in mind is “not to sleep with loads of stress in your head.” Stress is temporary, but it can make insomnia permanent.
When you are in bed, discard all the negative thoughts out of your mind. Sleep is like a prayer, and you don’t want any distractions while praying!!!
Stress therapies and methods you can use to have a quality sleep include taking deep breaths, meditating, and many more.
5. Light Therapy Combats Insomnia
LED light therapy or Bright light therapy can also be a cure for sleeping disorders.
This therapy is famous for its ability to reduce depression, stress, and also insomnia.
If you are not getting enough natural light (which is very common among people nowadays), sleep deprivation can occur.
What light therapy does is imitate the light of the sun and helps to improve the circadian rhythm of your body. This light comes out of a box, and different light therapy boxes have additional features.
Make sure to use it for at least 15 to 30 minutes every morning and maintain this routine, and you’ll see drastic results.
Whenever you take a light therapy device, always seek the assistance of a professional doctor as he knows the suitable device for you.
I hope this article will help you know the ins and outs of the 5 ways you can deal with insomnia.
When Do You Need Therapy?
There’s a difference between a bad couple of nights and chronic insomnia. If you can’t seem to get yourself sleeping better even after trying all of the tweaks, then you need some medical intervention.
Especially when you are changing your routine (waking up at the same time every day), eating the right food (no caffeine), exercising, etc.
It is therapy that will be key for getting at the root causes if your sleep issues are more related to stress, trauma, or anxiety in nature. So when does that cross from having an unrewarding few days into something bigger where you should consider this?
Be More Self-Aware
First, ask yourself this question.
Just how long has insomnia been a problem for you?
If it’s been longer than a few weeks and you see no signs of improvement in your sleep quality, that’s not a good sign. Also, pay attention to the overall effect on your daily functioning.
Are you perpetually tired all day, unable to concentrate, or becoming easily irritated?
If so, then it's no doubt starting to affect your mental and physical health; don’t deny it, embrace it.
Dealing With Constant Stress & Anxiety
Another good indicator is how much stress, worry, or anxiety you have about sleep.
Afterall, it is not just during the sleep time that you think about your insomnia. It is always!
Do you get worked up just thinking about going to bed because you believe ‘tonight is going to be another awful night of no sleep!’ – or are your thoughts such as…
‘If I don’t get to sleep in the next 10 minutes, the whole day tomorrow is going to be absolutely horrible’.
Mental exertion alone can be exhausting and only adds fuel to the insomnia fire.
That’s when short-term therapy may be helpful, breaking that mental cycle and having someone who understands what you’re going through, a patient.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is one of the most effective treatments. With medication, you get a temporary fix, but CBT-I works to change the thoughts and behaviors that lead to insomnia. It helps you think about sleep differently and gives you tools to help with anxiety or stress that might be keeping you up.
Your Emotional Relationships
Let’s not forget the emotional side of things. In some cases, insomnia is tied to unprocessed trauma or grief. If you find that your sleep troubles seem to have begun after a traumatic life event or during a time of increased emotional turmoil, that could be a clue that talk therapy might help.
A therapist can guide you through the process of identifying and safely processing those emotions, so they stop interfering with your sleep and with your life in general.
In other words? If your insomnia is starting to cause secondary problems in your life, do yourself a favor.
Read Also:
Effects of Sleep Deprivation on Your Skin & Good Sleeping Habits
Ways to Sleep Well at Night as You Age
3 Health Advantages of Good Night’s Sleep
What are Popular Mind and Body Exercises Available at a Gym?
Whether it is the vacations or the heat, but many people forego going to the gym during the peak of summer. Most people build up their ‘summer body’ or ‘beach body’ in spring and early summer, and then simply stop going to the gym and enjoying the benefits of their hard work.
However, if you do not exercise regularly, after a while, you will notice that the effects are wearing out. Whether it is weight gain or muscles losing their tone, you will have to go back to the gym if you want to keep your top form.
Still, many people find it hard to find the proper motivation or the willpower to start going to the gym again. We asked experts at Fit Athletic to share some tips on how to go back to the gym with ease and zeal.
Ease Yourself into It
Don’t try to get back to your full form and full exercise right away. It will almost certainly overwhelm you and you may create a mental blockade that will prevent you from returning to a healthy lifestyle.
Not only your mind but also your body will also need some easing into the workout routine you used to do at the peak of your fitness. Start with small things, like 10-15 minutes of light exercises and build up in small increments towards your desired goals.
Low-intensity exercises are a great way to condition yourself for a workout. You will get less return on your investment, but they will re-train you to enjoy working out.
Don’t Forget the Basic Rules of Exercising
There are probably as many ‘basic rules of fitness’ as there are personal trainers. However, they all agree that before you start working out, you really need to stretch first. It is particularly important if you haven’t worked out in a while. Make sure that your muscles are ready and agile enough for the strain.
Additionally, warmup exercises like cardio are also one of the postulates that most fitness professionals recommend before exercising. Finally, in order to unwind and finish your training, do some cool-down exercises.
Adjust Your Lifestyle
If you’ve been on hiatus from exercising due to your summer vacation, chances are that you also didn’t live your regular lifestyle. Most people on holiday drink more, eat more, sleepless, and generally, change a lot of their lifestyle.
However, once you are back in the real world, you will need to adjust your lifestyle to reflect that. You will probably have to go to work and if you include working out into the mix, you will be expending a lot of energy.
That means that you will need to start eating regularly and, probably even more importantly, rest more. Sleep is one of the most important aspects of a healthy life, especially if you are working hard. And make no mistake, exercising is hard work.
Listen to the Signs Your Body Is Sending You
Finally, and most importantly, you need to be aware of how your body is responding to the workout. The term ‘power through the pain’ is often thrown out by enthusiastic fitness bugs. However, that might not be the best piece of advice out there.
Your body uses pain and other sensation to regulate what you do. Sure, there is a good kind of pain that is telling you that the workout is effective, but you need to be able to distinguish it from the bad kind of pain which is telling you to stop what you are doing immediately.
Getting back to the gym is an investment in your health, self-esteem, and good looks. If done right, you will be back in your full workout form in no-time.
Read Also:
How To Avoid Getting Bored At The Gym
Resistance Bands: The Best Tool For Your Home Gym
8 Home Gym Systems You’ll Want To Try Out
