In today’s digest we bring you articles on 4 Effective Short Stretch Exercises, Multiple Sclerosis Natural Options To Feel Better, 20 Secrets to Lose Body Fat Everywhere and Tip: The Deep Lunge Test. Hope you enjoy them…
4 Effective Short Stretch Exercises
Stretching before starting your exercise makes you ready for any kind of workout. The number one key here is that you are able to move in a comparable manner like when you perform a movement. This implies your tendons, muscles, and ligaments are initiated in more useful way. By useful, it implies that you will […]
Stretching before starting your exercise makes you ready for any kind of workout. The number one key here is that you are able to move in a comparable manner like when you perform a movement.
This implies your tendons, muscles, and ligaments are initiated in more useful way. By useful, it implies that you will have the capacity to lift extra weight, produce additional power, and diminish the imaginable of winding up harming yourself and reviling another wasted warmup.
Everybody dependably needs to recognize the ideal stretch for the body. In order to activate your entire body requests, a mix of four developments is needed, as per Eric Cressey, a strength mentor.
The development focuses on the lower legs, thoracic spine, and hips, the three territories of the body that have a tendency to be the most confined. On the off chance that you require hip flexor extends, back extends, or shoulder extends, then this is an awesome spot to begin.
Simply perform six repetitions on every side for a total of 45 seconds, either before preparing or as a component of a morning or mid-afternoon habit.
Walk High-Knee Hug
This activity extends an individual’s glutes. Also, you will need more than 90-degree hip flexion when doing this, as it is a scope of movement that dares the desk-jockeys.
Simply stand and put your arms on your side. Then, move forward using your right leg, twist your knee, and incline onward marginally at your hips. After that, elevate your right knee toward your mid-section, getting a handle on it with both hands just beneath your knee cap.
At that point, pull it as near the center of your mid-section as you can, whilst you stand. Next, discharge your right leg, and venture into the next step.
Spiderman (Balance Rush)
This exercise assembles your legs and crotch zone.
Still adjusted to your left side leg, venture onward and outwards at 30 degrees edge with your right leg and gradually bring down your body until your front knee is twisted at a 90-degree.
Your back knee ought to touch the floor. Then, keep your legs in the thrust position and curve forward and touch the floor with both of your hands.
Over the Head Reach (In Lurch Position)
This movement prepares your thoracic spine, extends your mid-section, and initiates your center.
Your right hand should be placed close to your right instep. After that, turn around and open your torso and reach above your head through your left arm once it is in a straight line. Also, both your arms ought to be straight. Then,go back to the ground with your left arm.
Hip Raise (from Jump Position)
Raising the hips extends the hamstrings.
The most effective method to do it is to be in an off-set rush with your right knee at a 90-degree. Your back knee should brush the ground, and both your left and right hands touch the floor with your arms at near 90 degrees. After that, press on your arms, rock back, and then fix your front and rear legs.
At that point venture frontward and perform the arrangement on the left side.
4 Effective Short Stretch Exercises was originally published at LINK
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Multiple Sclerosis Natural Options To Feel Better
Multiple Sclerosis by traditional medicine is currently “not curable”. However, there are thousands of research articles on multiple pathways to help the patient feel better and REDUCE the symptoms and progression. In this post, we will briefly go over the most proven substances and how they work. ** HOW TO USE THIS ARTICLE** All the ingredients […]
Multiple Sclerosis by traditional medicine is currently “not curable”. However, there are thousands of research articles on multiple pathways to help the patient feel better and REDUCE the symptoms and progression.
In this post, we will briefly go over the most proven substances and how they work.
** HOW TO USE THIS ARTICLE**
All the ingredients recommended are in blue. You can simply click on each ingredient to order them directly. I have them linked taking you to a page to order it. (I’ve made this as easy as possible for you!)
YOUR GUT (THE WALL)
In that past decade, the field of knowledge on gut and the microbiome (the bacteria in your body) has exploded. We now understand things like zonulin, directly controls the gut permeability. If it’s dysfunctional, it allows harmful chemicals through our gut and into the rest of our bodies. Then this happens, our body attacks itself and create major inflammation in all the tissues.
Stress, poor diet, NSAID medications, and even one hard workout can cause havoc on your gut permeability. So the first step is to heal your gut and decrease the amount of “leakage”. To do this the two best compounds to use are Colostrum (CLCIK HERE) and Zinc-Carnosine (CLICK HERE) . The research does is 1 gram (1/3 teaspoon of Colostrum and 1 capsule of the zinc on an empty stomach 2 times a day) can improve the gut permeability by more than 50%.
That means 50% LESS Harmful Chemicals makes it into your bloodstream!
*here is a research article on Colostrum and gut and health https://www.ncbi.nlm.nih.gov/pubmed/28397754
Lastly, add in Glutamine (CLICK HERE) and take a teaspoon 3 times a day on an empty stomach to help heal your gut and reduce inflammation. (when you get to the page search for “L-glutamine” and buy the 1 kg option as this is cheaper than Amazon)
*here is one of the science articles on glutamine and the gut https://www.ncbi.nlm.nih.gov/pubmed/28498331
DO THE RECOMMENDATIONS ABOVE FOR 2 WEEK BEFORE STARTING THE NEXT STEPS BELOW
YOUR GUT (THE SOLDIERS)
As you’re building your wall to guard against the harmful chemicals, you will also need to make sure you have the people in place to defend it and do the work. In your body, this is your bacteria. We are still in our infancy in understanding how the bacteria works. However, there are studies proving that people with MS have a very different bacteria profile than healthy people. In fact research in the last 3 years have suggested that a poor bacteria mix in your body is one of the causes of MS.
So, start with a good Probiotic (CLICK HERE). Then get a good Yeast called Florastor (CLICK HERE). Take 2 capsules twice a day for a month and then back down to 2 capsules once a day. Lastly, get Epicor (CLICK HERE) to feed the good bacteria and take 2 capsules a day on an empty stomach.
* Here is a good article on diet and microbiome on autoimmune diseases https://www.ncbi.nlm.nih.gov/pubmed/27491297
With MS, your nerves get inflamed and the myelin starts to decay. There are a host of proven nutrients to minimize the inflammation and directly reduce the severity of MS symptoms.
First is Alpha Lipoic Acid. This is a natural antioxidant that has been directly shown to reduce the symptoms of MS. Get the ALA (CLICK HERE) and search for “R-Alpha Lipoic Acid (R-ALA) Powder” and get 25 grams. Take 1/8 of a teaspoon 3 times a day on an empty stomach.
Then use ECGC from green tea to also help reduce inflammation. Get ECGC (CLICK HERE) and search for “ECGC” and buy the 25o g option. Then take 1/4 teaspoon 2 times a day on an empty stomach.
IMPROVE ENERGY AND COGNITION
What if there was a natural protein that can help the Myelin be healthy, improve energy by making more energy producing stuff in your cells (called mitochondria), and improve memory? Acetyl-L-Carnitine has been shown to be more effective than specific drugs at improving energy. Get ALC (CLICK HERE) and buy the 1kg option. Then take 1/3 teaspoon 3 times a day on an empty stomach.
Now, you can also benefit from feeding the mitochondria (the energy producing units in your cells) with more fuel. You can take NAD (CLICK HERE). Research shows that this nutrient will give you more energy and it also helps activate a specific gene to reduce inflammation of your nerves.
Here is the research https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5528149/
If you want to decrease the inflammation even more, you can add in Resveratrol (CLICK HERE) to help even more.
Here is direct research on how Resveratrol reduces nerve damage in MS https://www.ncbi.nlm.nih.gov/pmc/articles/pmid/21107122/
Now if you want a complete mix of nootropics to make you can read the blog post here to more than double your memory and help heal your brain.
REGENERATE YOUR NERVES
Now that you have used the nutrients to help with MS, what can you do to regenerate the nerves that have already been damaged?
One of the best options is to use PEMF technology. PEMF stands for Pulsed Electromagnetic Field. It’s a machine that takes earth’s natural magnetic waves and concentrates it into your body for healing. It has hundreds of research articles (over 600 since 1981) on healing and regenerating bones, nerves, cartilage, tendons, muscles, and the brain.
The minimum dose for nerve healing is 30 minutes 3-5 times a week for 6 weeks. If you can find a clinic near you that has a PEMF machine that knows how to combine it with the nutrition protocol.
Ideally, you will want to use the PEMF with fish oil. Get the Fish Oil (CLICK HERE) (search for “fish oil” and get the 6000 capsule size).
Then take 6 capsules with breakfast, lunch, and dinner for the first 3 weeks. Then back down to 3 with breakfast and 3 with dinner after that.
There are some herbal and food extracts that can help heal the myelin. Chinpi is a Japanese Mandarin Peel that you can get CHINPI (CLICK HERE) .
Here is the research to show how it’s able to heal the Myelin.
Another proven ingredient to help regenerate the myelin is Phycocyanin from Spirulina.
You can get the Spirulina with the most Phycocyanin CLICK HERE
You can read the research on how Phycocyanin remylinates nerves below
Together, you will feel a difference!
Now, I would also recommend getting the book Brain Maker Here.
In the book, you will learn about how to keep your bacteria healthy and the 3 levels of treatment you can use. They range from LEVEL 1 = taking the probiotics recommend above. LEVEL = using a probiotic enema. to LEVEL 3 = getting a fecal transplant.
You have the choice to start at level 1, then assess the benefits. Then move up levels as needed.
*Here are two article on PEMF and nerve healing https://www.ncbi.nlm.nih.gov/pubmed/26991921 and https://www.ncbi.nlm.nih.gov/pubmed/17017754
*Here is an article on fish oil healing “remyelination” of nerves https://www.ncbi.nlm.nih.gov/pubmed/28114887
*Here is an article on fish oil and quality of life for MS https://www.ncbi.nlm.nih.gov/pubmed/23713615
Put the recommendations above into action and see for yourself how you will feel!
Now here is the standard disclaimer:
Disclaimer and Safety Information
This information (and any accompanying material) is not intended to replace the attention or advice of a physician or other qualified health care professional. Anyone who wishes to embark on any dietary, drug, exercise, or other lifestyle change intended to prevent or treat a specific disease or condition should first consult with and seek clearance from a physician or other qualified health care professional. Pregnant women in particular should seek the advice of a physician before using any protocol listed on this website. The protocols described on this website are for adults only, unless otherwise specified. Product labels may contain important safety information and the most recent product information provided by the product manufacturers should be carefully reviewed prior to use to verify the dose, administration, and contraindications. National, state, and local laws may vary regarding the use and application of many of the treatments discussed. The reader assumes the risk of any injuries. The authors and publishers, their affiliates and assigns are not liable for any injury and/or damage to persons arising from this protocol and expressly disclaim responsibility for any adverse effects resulting from the use of the information contained herein.
The protocols raise many issues that are subject to change as new data emerge. None of our suggested protocol regimens can guarantee health benefits. The publisher has not performed independent verification of the data contained herein, and expressly disclaim responsibility for any error in literature.
20 Secrets to Lose Body Fat Everywhere
Your belly. Your butt. Your chin. Your thighs. Whether you’re sick of your beer gut or can’t lose your cankles, we all have trouble spots we wish we could slim down. Unfortunately, you can’t specifically target fat loss in precise locations in your body. It’s simple science: Everyone’s body is different, and some people are […]
Your belly. Your butt. Your chin. Your thighs.
Whether you’re sick of your beer gut or can’t lose your cankles, we all have trouble spots we wish we could slim down. Unfortunately, you can’t specifically target fat loss in precise locations in your body. It’s simple science: Everyone’s body is different, and some people are genetically predisposed to lose (and gain) weight in certain areas of their body compared to others.
But you can lose weight overall, and as you do so, your body will lose inches all over. You can also target specific muscle groups through exercise. This will not only tone and firm your body, but it will also help you build more lean, fat-burning muscle.
From your belly
Although some diet experts swear by smaller, frequent meals throughout the day, sticking to the basics might just be what’s best for blasting away belly fat. A study published in the journal Hepatology found that eating in between meals actually increased abdominal fat. The researchers suggest three square meals a day would be better for your waistline.
Think a sugar-free and calorie-free beverage is also good for your waistline? Think again. According to a study published in the Journal of the American Geriatrics Society, drinking diet soda was linked to weight gain and an increase in waist sizes. One theory is that the artificial sweeteners in diet drinks trick your metabolism into thinking it’s actually ingesting sugar and spiking insulin, which stores in your body as belly fat.
If you’re balancing your career, family, social life, and that never-ending to-do list, stress is inevitable. But too much stress can lead to a bigger gut. When you’re stressed, your body releases the stress hormone cortisol. Cortisol is necessary to regulate important bodily functions like blood pressure and fluid balance. But if you have too much of it, studies have shown your body ends up storing it in your midsection. Although stress is something that’s difficult to tackle head-on, make sure you evaluate the major stressors in your life and seek therapy if necessary.
HIIT, which stands for high-intensity interval training, is the hot new way to work out, according to fitness enthusiasts. And the benefits are worth it. Not only do you reap the benefits of high-intensity workouts in a shorter period of time, but it can also help blast belly fat. Greek researchers studied exercisers who performed intervals for 20 minutes and another group that ran for 20 minutes straight on the treadmill. After eight weeks, the group who did intervals ended up losing two inches of belly fat, while the treadmill group lost less than one inch. Although strength training and cardio are both keys to a successful fitness plan, make sure you’re incorporating intervals, too.
From your back
Fiber is slow to digest, so it helps keep you fuller, longer. Loading up on this important nutrient will help keep you feeling satiated and help you kick those junk food cravings to the curb. Fewer empty calories mean less back fat. Load up on whole grains, beans, and nuts for a much-needed fiber boost.
While you can’t magically get fat to melt off from your back through some exercise, you can target the often-ignored latissimus dorsi muscles, or “lats,” to help you lean out. Your lats are located around your middle back and attach to your vertebral column. Target them with lat pull-downs: When you sit at the pull-down machine, grab the wide bar overhead with your palms facing forward, making sure that your hands are placed at a wider distance than your shoulders. Stick your chest out, breathe out, and then pull the bar down until it reaches your upper chest. Hold briefly and then raise the bar back up slowly. Make sure you are feeling your back muscles, and have enough resistance so it’s tough but not impossible (if you feel it in your forearms more than your back, make sure to check your form).
One of the quickest ways to pile on fat, including on your back, is with sugar. Sugar is in everything and is detrimental to your health beyond the empty calories. Sugar causes weight gain quicker than other calories because it spikes your blood sugar and causes your insulin to increase, leading your body to store more fat. Giving up sugar will lead to a number of health benefits, less hunger, increased energy, and losing inches, especially in your back and belly.
Although people typically think push-ups are mostly for your chest, they also help strengthen back muscles and support your spine, helping torch back fat in the process. To do a proper push-up, lie on the floor facedown with your hands at your sides, just outside your shoulders, and your feet hip-width apart. Raise your hips, thighs, and chest off the floor so your weight is supported by your toes and palms. This is the starting position. Exhale as you straighten your arms and push your body up until your arms are straight. Try to keep your head, hips, and ankles aligned as though your body is a straight plank. After a brief pause at the top, inhale as you lower yourself down. Repeat for ten repetitions.
From your face
One way to boost overall weight loss, which will slim down your face, is to lay off on the empty calories from booze. Jim White, RD, ACSM HFS, owner of Jim White Fitness and Nutrition Studios, recommends cutting back on alcohol if you are looking to lose weight. Although he usually lets his clients have 150 calories of whatever they want each day, which could be a glass of wine or a light beer, any more can be a slippery slope to weight gain. Plus, alcohol is dehydrating, which causes your face to bloat and look puffy. Try sticking to just one alcoholic beverage at a time, and make sure you chase it with a glass of water.
If you’re suffering from saggy face skin and an unsightly “turkey neck,” load up on carrots. The vibrant orange veggie is chock-full of carotenoids, which prevent cell damage and premature skin aging by protecting the skin from free-radical damage. The less aging and wrinkles you have on your face, the thinner it will look. Plus, carrots are full of vitamins and antioxidants, which can combat inflammation.
For a brighter, thinner complexion, load up on vitamin C. Research published in the Journal of the American College of Nutrition found that people who have adequate vitamin C levels oxidize more fat during exercise than those with low vitamin C, meaning you’ll get more fat-burning effects out of your workouts. Vitamin C also brightens your skin tone and can help fade the appearance of dark spots and other blemishes. Load up on fruits and veggies like oranges, grapefruit, kiwi, spinach, kale, and bell peppers for this essential vitamin.
If you love dousing your meals in salt, it’s time to put the shaker down. A Spanish study published in the journal Nutricion Hospitalaria found that sodium intake may promote weight gain. Plus, too much salt can cause your body to retain water, resulting in face bloat and puffy eyes. Even if you don’t use table salt that often, sodium lurks in lots of processed food in large amounts, so be sure to read your labels.
From your arms
“Focus on hitting upper body workouts three times a week,” White says. He recommends doing a combination of hammer curls, preacher curls, dips, dumbbell kickbacks, and tricep press downs. “To tone these areas stick to 12-20 reps per set,” he says.
Doing all the arm exercises in the world isn’t going to help if there’s still a layer of fat covering your upper body. “The more body fat you lose, the more muscle tone will pop,” White says. He recommends to cut down on eating after dinner as much as possible to boost weight loss.
White also recommends cutting back on portion sizes to boost weight loss. In one study of 329 overweight people, 40 percent of those who practiced portion control for two years lost 5 percent or more of their body weight. In the same study, those who didn’t actually gained weight! Measuring out your food and sticking to proper servings will help you cut back on calories, and lose weight overall, exposing those toned and firm arms.
If you tend to gain weight in your arms and have a hard time building muscle, you could have a T-type body type, meaning your body doesn’t produce enough of the hormone testosterone. One way to boost testosterone production is with vitamin D. Take 1000 IUs of a vitamin D supplement or eat more vitamin D-rich fish like salmon or sardines.
From your legs and butt
Toning your legs takes time, White says, and it may take a while to see any real progress. But a good place to start is in the weight room. “In the weight room focus on high-intensity training. Super-set a combination of squats, lunges, leg extensions/curls, and leg press,” White says. “Since legs are a bigger muscle, focus on 8-12 reps per set.”
“Oftentimes, the layer of fat covering the leg muscles can blur the definition,” White says. And more veggies could help burn fat; a study published in the journal Nutrition Research found that overweight adults in Brazil lost more weight when they ate more fruits and veggies. White recommends eating more fruits and vegetables to boost overall weight loss, which will show off your toned legs. He says to aim for at least five servings of fruits and vegetables a day.
Incorporating cycling into your workout routine will be a double-whammy for working out your legs. The increased resistance and motion will work your leg muscles, and the moderate to high intensity of the workout will help torch calories and boost weight-loss. Plus, many spinning classes consist of intervals; a study published in the journal Obesity found that people who performed high-intensity intermittent exercise experienced an increase in fat loss.
“The food you eat can positively or negatively affect the appearance of your legs,” White says. He recommends focusing on lean protein, which can help build more fat-burning muscle. Protein has also been proven to help people feel full and lose weight, if you stick within the daily range (about 1.6 grams of protein per kilogram of body weight). Some good sources of protein include chicken, fish, Greek yogurt, and nuts.
Tip: The Deep Lunge Test
Can You Pass The Test? Getting feedback from your body is one of the most important factors of your warm-up. Taking a few minutes to run some simple tests could mean the difference in you having an awesome lifting session or getting halfway through and having to call it a day because you just can’t […]
Can You Pass The Test?
Getting feedback from your body is one of the most important factors of your warm-up. Taking a few minutes to run some simple tests could mean the difference in you having an awesome lifting session or getting halfway through and having to call it a day because you just can’t get going.
The best test for assessing good range of motion in your hips is the deep lunge test.
Why’s It So Good?
During the test, you have your hips in flexion and extension at the same time, a great way to get feedback individually from each side. If you found one side significantly tighter than the other, it may not be a good idea to attempt a one rep max or deep squatting.
The beauty of the test is that you can then continue using the lunge as a warm-up to address this tightness. If you can make yourself level out then you’re good to go. If not, then you know to alter your workout.
How To Do It
- Start off in a push-up position. Place one foot beside the hand on the same side so that the heel and palm are beside each other.
- Now try to replace your palm with your elbow.
If you’re not quite getting to the floor, try to press though the opposite hand and rotate your chest up to the ceiling, stretching the upper back. Bring the elbow back down and see if you can make any improvement with 5-10 reps on each side.
If you still fail to get the elbow to the floor, you can alter the angle of your torso. Move your body diagonally away from the front knee until you can put your elbow down. Then, try to sweep yourself in, bringing the elbow to the heel.
This is great for warm-ups, cooldowns, and also during rests. The more time you devote to it, the better you’ll get, and the stronger your hips and knees will feel.
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Tip: The Deep Lunge Test was originally published at LINK