Get A Six Pack

How To Get A Six Pack

A toned, washboard stomach is something that is highly sought after by men and women alike but of course it does not come naturally. Many people do not have the time or the money to commit to going to the gym but that does not mean that you cannot have an enviable stomach. It can easily be achieved in the privacy of your own home without spending a fortune on equipment and it does not have to take up all of your time.

Lose the excess fat and eat well!

First things first, you need to target the areas of fat by doing some cardiovascular exercise. It does not matter how much you exercise if there is a layer of fat over your abdominals, your six pack will be unnoticeable. Examples of this would be; Running, jogging or cycling. Anything that gets your heart and blood pumping is good to not only lose weight but to stay healthy. It is important not to skip breakfast as what usually happens is you will end up eating a massive lunch due to not eating anything for hours on end which of course is guaranteed to make you pile on the pounds. You should try not to skip lunch either as again, you will end up eating a larger dinner and most people are usually not very active after dinner which will lead to weight gain.  3 sensible well balanced meals a day and if you must snack between meals, make them low fat ones.

Drink water

Make sure you keep your fluid intake up as quite often, thirst is mistaken for hunger. So when we feel hungry we are actually thirsty. Keeping our fluid levels up not only suppresses appetite so that we eat less which is good for weight control, it ensures optimum digestion, removes waste products from the body, helps to keep our skin glowing and complexion healthy and encourages our kidney to function properly which increases the efficiency of our liver’s fatburning capacities.

Build muscle

You do not need to shell out on expensive equipment to build muscle. Exercises you can do at home include, sit ups, crunches, leg lifts and using a stability ball that supports your back and body so that you can effectively perform these exercises without strain. You should carry out these exercises at least three times a week. If you do have some money to spend you can buy some dumbbells very affordably, the more muscle you have the more calories your body will burn. Lifting weights and doing some kind of resistance training is important to make sure you do not lose too much muscle mass while you are reducing your calorie intake. You need to try to do an even amount of cardiovascular and resistance training otherwise if you concentrate on sorely cardiovascular activities you may lose the muscle mass that you develop in your abs. 

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Effective Weight Loss Solutions

Effective Weight Loss Solutions

Finding an effective weight loss plan that truly works for you can be a tall order. Crash diets do not work. You shed the weight but then you put it back on just as quickly as it arrived and you will probably end up bigger than you were before.  There is no real instant fix and you will have to put some effort in to lose weight, you need to have the dedication and the willpower to make any weight loss program work but it helps to know that there are some fairly simple, yet effective solutions that you can put into action to make your weight loss journey that bit easier.

Keep a food diary.

It helps to keep a record of what you eat throughout each day. This way you can pinpoint your eating habits and exactly what you are eating and how much of it you are consuming.  This will be helpful in determining what could be contributing to your weight gain. You can keep track of your calorie intake this way and see if you are consuming too much, which makes it easier to come up with a plan to lower you calorie intake and to eat more healthily.

Look after your body and mind.

If you are very stressed or unhappy you are more likely to comfort eat and binge on the wrong sort of foods which will inevitably lead to you gaining weight. Stress increases cortisol, which is a chemical in the body that leads to an increase in fat. Instead, talk to a friend, write down how you’re feeling, have a good cry, dealing with what is making you unhappy will be far beneficial to you in the long run rather than turning to food for comfort. Another good way to relieve stress is to take some kind of physical exercise, yoga is an excellent way of de-stressing the whole body and it is very calming.

Change what you drink!

Cutting out the amount of sugary drinks you consume will drastically decrease your daily calorie intake. If you are known to have an alcoholic drink or two at lunch time or a few after work – stop, many alcoholic drinks are packed full of sugar and beer not only bloats you, it can be fattening. Other sugary beverages such as Coca Cola is just as bad for your teeth due to the high sugar content and the caffeine in these sorts of drinks will leave you feeling jittery. Try and drink where possible, flavoured waters, unsweetened fruit juices, if you must have tea or coffee, leave the sugar out and if you can bear the taste, no milk.

Don’t be too strict

Being on a diet does not mean you have to starve yourself. If you do find that you slip up from time to time, that’s fine. It is unrealistic to expect yourself to not give into temptation every now and again. Everything in moderation is completely acceptable.  Do not have unrealistic expectations; do not be disheartened if you haven’t lost 10lbs in a week. Realise that these things take time and that to lose weight effectively and keep it off, it is far better to lose weight slowly and steadily.

The 4 Diet Myths

The most common misconceptions when dieting is to think we need to eat exclusive food groups in order to lose weight. All this really does is deprive us from the essential vitamins and minerals our body need to function. Everyone wants a strong, fit and healthy body and this is only achieved from a well -rounded, well balanced diet.  Here we expel a few common myths when it comes to losing weight.

Myth 1:

We should only eat certain food groups.

Wrong. Many diets, crash diets in particular will advise cutting out particular food groups or only eating food from one food group. Our bodies cannot run on one kind type of food, we need a well- balanced, varied diet in order to stay healthy. We need a bit of fat, a bit of protein, vegetables, plenty of water, some carbohydrates and fibre. Even some of the so-called ‘bad’ foods our body will require some of those, if only in moderation but nothing should be cut out completely.  Fruits, grains, nuts and seeds are also essential for a strong immune system which will ward of illness and keep you healthy.

Myth 2:

You can only get protein from meat.

This is not true. Fruits, veggies, grains, nuts, legumes and oils all contain protein. Meat is actually high in fat and sodium, particularly red meats which if eaten excessively is not good for cholesterol levels. While it does contain protein; not as much as originally thought. Grains, oils, legumes and nuts actually contain more. Our body needs about 30 grams of protein a day so as you can see, you do not have to eat nothing but meat to get your daily quota.

Myth 3:

To lose weight, cut out the fat.

Our bodies actually need some fat to function properly; it allows the muscles and joints to work smoothly.  What you need to steer clear of are hydrogenated fats, good nutritious health giving fats consist of avocados, olive oil and raw nuts.

Myth 4:

You have to go without to lose weight.

Women on average should not consume any fewer calories than 1,200 a day and men generally should eat no less than 1,800 calories a day. Instead of snacking on high fat, high sugar foods, if you literally ate as much fruit and vegetables as you could manage, you would not only be satisfied and not hungry but it will have no bearing on your weight. The best way to lose weight is to eat foods as naturally as you can, with no added sugar or preservatives and cut out the unnecessary fats and simply eat what your body requires and no more, you will lose weight, stay healthy and live longer.

Cayenne Pepper - prized for thousands of years for its healing power

Dr. Patrick Quillin  "Cayenne pepper - prized for thousands of years for its healing power.  Folklore from around the world recounts amazing results using cayenne pepper in simple healing and in baffling health problems. But cayenne pepper is not just a healer from ancient history.  
Recent clinical studies have been conducted on many of the old-time health applications for this miracle herb. Again and again, the therapeutic value of cayenne pepper has been medically validated."

In a recent letter to the editors of the New England Journal of Medicine, three Italian doctors describe how they were able to reduce patients' reported dyspepsia symptoms by more than half -  by prescribing red pepper powder. In a study of 30 patients with  functional dyspepsia, half of the participants received a placebo, while the other half took 2.5 grams of red pepper powder each day (divided into capsules taken before each of three meals). Both groups took their respective treatments for five weeks, and rated their symptoms each day on a scale of zero  to three (higher scores indicated more severe symptoms). By the third week, the red pepper group showed a significant advantage over the control group. And by week five, the pepper group's symptoms had declined 60 percent from their baseline scores - while the control group's scores had only decreased about half as much. The symptom scores included ratings for pain, a feeling of fullness, nausea, and an overall score. The red pepper powder produced significant gains in all four areas.

Many herbalists believe that Cayenne is the most useful and valuable herb in the herb kingdom, not only for the entire digestive system, but also for the heart and circulatory system. It acts as a catalyst and increases the effectiveness of other herbs when used with them.

Cayenne is a medicinal and nutritional herb.  It is a very high source of Vitamins A and C, has the complete B complexes, and is very rich in organic calcium and potassium, which is one of the reasons it is good for the heart.

Digestion

Cayenne can rebuild the tissue in the stomach and the peristaltic action in the intestines.  It aids elimination and assimilation, and helps the body to create hydrochloric acid, which is so necessary for good digestion and assimilation, especially of proteins.  All this becomes very significant when we realize that the digestive system plays the most important role in mental, emotional and physical health, as it is through the digestive  system that the brain, glands, muscles and every other part of the body are fed.

Heart 
Cayenne has been known to stop heart attacks within 30 seconds.  For example, when a 90-year-old man in Oregon had a severe heart attack, his daughter was able to get Cayenne extract into his mouth.  He was pronounced dead by the medics, but within a few minutes, he regained consciousness.  On the way to the hospital, he remained in a semi-conscious state, but the daughter kept giving him the Cayenne extract.  By the time they got  to the hospital, he had fully recovered and wanted to go home and mow the lawn.  The doctor asked what she had given him, as he said it was the closest thing to a miracle he had ever seen.

Capsicum (cayenne pepper) is said to be unequal for its ability to boost circulation and increase heart action. Capsicum exerts a variety of desirable actions on the entire cardiovascular system. It has the extraordinary ability to enhance cardiovascular performance while actually lowering blood pressure. Capsicum has an energizing effect on the entire system. It has traditionally been used for overcoming fatigue and restoring stamina and vigor. It is a natural stimulant without the threatening side effects (palpitations, hyper-activity or rise in blood pressure) of most other stimulating agents.

Because Capsicum boots peripheral circulation and stimulates organ secretion, it expedites the therapeutic delivery and action of nutrients in the body. It will ensure the rapid and even distribution of the active principles of available nutrients to critical function centers, including those involved in cellular respiration, metabolic data transmission and neural-hormonal action. The remarkable ability of Capsicum to stimulate organ secretion and even heart action makes it one of the strongest natural stimulants known. Clearly, Capsicum should be considered nothing less than a wonder herb that has scientifically proven its worth! 

The history of the Capsicum Frutescens

Other Common Names: Aji Dulce, Cayenne, Cayenne Pepper, Chili Pepper, Chabai Achong, Filfil, Hungarian Pepper, Kirmizi Biber, La Chiao, Mexican Chili, Paprika, Peppers, Piment Doux, Pimiento, Red Pepper, Sweet Pepper, Capsicum frutescens

Range: Probably native of the Tropics, but the original habitat is obscure. China; Dominican Republic; Europe; Gabon; Haiti; Hawaii; India; Iraq; Malagasy; Malaya; Mexico; Mongolia; Panama; Philippines; Samoa; Spain; Tonga; Trinidad; Turkey; USA

Cayenne or Capsicum derives its name from the Greek, 'to bite,' in allusion to the hot pungent properties of the fruits and seeds. Cayenne pepper was introduced into Britain from India in 1548, and Gerard mentioned it as being cultivated in his time. The plant was described by Linnaeus under the name of C. frutescens proper. This species appeared in Miller's Garden Dictionary in 1771.

The dried fruit is a powerful local stimulant with no narcotic effect, it is most useful in atony of the intestines and stomach. It has proved efficacious in dilating blood vessels and thus relieving chronic congestion of people addicted to drink. It is sometimes used as a tonic and is said to be unequalled in warding off disease (probably due to the high vitamin C content).

Used externally, it is a strong rubefacient stimulating the circulation, aiding the removal of waste products and increasing the flow of nutrients to the tissues. It is applied as a cataplasm or linament. Cayenne also relieves painful muscle spasms in the shoulder, arm, and spine areas, bursitis, the pain of shingles, and the pain of diabetic neuropathy.

It has also been powdered and placed inside socks as a traditional remedy for those prone to cold feet.

The fruit is also antihemorrhoidal, antirheumatic, antiseptic, carminative, diaphoretic, digestive, sialagogue and stomachic. These pungent fruited peppers are important in the tropics as gastrointestinal detoxicants and food preservatives.

The fruits contain 0.1 - 1.5% capsaicin. This substance stimulates the circulation and alters temperature regulation. Applied to the skin it desensitizes nerve endings and so has been used as a local anaesthetic. The seed contains capsicidins. These are thought to have antibiotic properties.

Fruit - raw or cooked. Very hot and normally used as a flavoring. The fruit can be dried and ground into a powder for use as a flavouring. The fruit is up to 7.5cm long and 1cm wide.