Womens Fitness and Health Tips

8 Best Foods for Fat Loss

Eat These 8 Foods and Melt Fat Away

There is a reason for the popular saying you are what you eat. That is because eating the right foods can prevent you from gaining weight and body fat.

A fitness model knows that a good diet is just as important as exercise. Some women may require going through a cutting phase in order to lose more weight, however all most women need to do is modify their diet a little. In this article, We will highlight the best foods for fat loss and why they are important for your health.

Fat burning is not the easiest process most of us enjoy. We, however, look forward to seeing the results of the days spent training in the gym.

You can speed up these results by having a change in what you consume. We will teach you how to get rid of fat by eating the right foods. This is a list of what your diet should include.

1.- Fish

Substitute beef with fish, why? Because fish contains healthy nutrients that enhance insulin sensitivity and curbs inflammation in your body. According to a study, the omega 3 in e fatty acids in each serving of fish can minimize body fat.

What’s the best fish to eat?

This is a tough one for some people, obviously fresh is better than frozen so a lot depends on what you available to you which depends on where you live.

Salmon

Salmon has always been a top pick among fitness models, a 3oz serving of salmon contains about 1000-1500mgmg of omega 3 fatty acids 16.9g of protein. It also has protein vitamin C, A, and Calcium. Not only is salmon a healthy fish it is also very filling.

Rainbow Trout

Rainbow trout makes a good substitute for Salmon and is often easier to find. Trout contains 1774g per 3 0z serving it is also a good source of Vitamin, C, A, Calcium, and potassium.

Canned Sardines

I know many of you will cringe at the thought of eating canned sardines but they are very nutritious and can be found in most countries. Sardines have a whopping 22g of protein per 3 oz serving, they are also extremely high in calcium (35%) and Iron (15%). So, the next time you see canned sardines you may not love the taste but the nutrient value is great.

2.-Nuts

If you feel hungry often, you can increase satiety by adding nuts into your diet. Most nuts contain fiber, fats and healthy proteins that boost your body composition. These nutrients also prevent oxidation and enhance your metabolism.

Try nuts such as almonds and walnuts. Take your walnuts without removing the outer cover since it contains antioxidants that your body requires. Almonds also provide you with lots of fiber and vitamin E which helps your body get rid of toxins.

3.- Berries

Consume a combination of strawberries, blueberries, and raspberries. These have antioxidants and fiber that control the amount of insulin your body produces.

Raspberries, for instance, have ellagitannins which are antioxidants that regulate the leptin your body makes to prevent hunger after a short period.

4.- Avocado

As you long as you are not consuming other foods containing high-fat content, avocado is safe to use. It may contain calories, but it also has fiber in high amount. One avocado has a lot of antioxidants which are useful in burning fat.

Avocado is not one of the cheapest fruits “yes avocados are considered a fruit”, it is loaded with many nutrients including Vitamin B, KC, E, and potassium. Avocados also contain monounsaturated fats.

5.- Broccoli

Your body contains estrogen hormone which enhances the storage of fat when it interacts with some compounds. Taking a vegetable such as broccoli allows your body to clear estrogen so that it does not facilitate fat storage. The vegetable also has a lot of fiber to control the insulin response for your body to lose fat.

6.- Coffee and green tea

Replace milk tea with a cup of black coffee or green tea. These two beverages increase your body’s metabolic rate to allow your body to burn a lot of calories which translates to fat loss. Coffee also regulates your blood sugar and prevents you from diseases such as Alzheimer’s.

7.- Vinegar

You can prevent your body from storing carbohydrates in the form of fats by adding vinegar into your diet. It allows carbohydrates to be stored as muscle glycogen. Vinegar can also improve the functioning of the pancreas and reduce the response of insulin to carbs. Add a few drops of vinegar to most of your meals such as a salad or vegetables. You will love the taste of Balsamic vinegar and gain from its benefits.

8.- Eggs

Most of us assume that eggs are unhealthy when trying to lose weight. On the contrary, eggs contain choline which stimulates a neurotransmitter that increases a fat-burner hormone in the body. It also ensures that your liver does not accumulate excess fat. The protein content in eggs has a thermic effect that increases your metabolism to help you lose fat.

References:

Jouris, K. B., McDaniel, J. L., & Weiss, E. P. (2011). The effect of omega-3 fatty acid supplementation on the inflammatory response to eccentric strength exercise. Journal of Sports Science and Medicine, 10(3), 432.

https://en.wikipedia.org/wiki/Avocado

https://www.webmd.com/food-recipes/news/20161223/coffee-vs-tea-is-one-better-health#1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532206/

Five Benefits of Post-Workout Recovery

Timing and Rest is Everything

Regardless of whether you are into the fitness scene or not, you know the good aspects of a post-workout recovery routine.

Many people, however, will feel guilty about getting some rest afterward, so they end up overtraining themselves and causing some injuries to their bodies.

However, this practice carries very many benefits for your health and maintenance of your body, as your body needs a reward after putting up with strenuous workouts. It helps the body to recover faster, as well as rejuvenating itself.

If you have not started incorporating it into your routine because it looks hard, here are five reasons you need to do so.

The post-workout recovery phase

When you want to get better at any physical activity or improve your level of fitness, your body must be exposed to certain stresses. These are all different and they will be determined by what you want to improve – for example, sprints, weightlifting, and endurance running, and so on.

However, once you complete these activities, the body must be given enough time to recover from the stress it went through, and this is when it is able to start adapting to the activity. This is called the recovery phase.

When you neglect the recovery stage, you are doing your body more harm than good, as you are increasing the chances of getting injuries.

Many fitness and exercise programs always have resting days, and you should incorporate it if you are creating your own program.

The whole reason your body needs some rest after exercise is that the muscles need time to repair themselves and engage any muscles that are sore from the physical activity. For this stage, there are different techniques you can use, five that we will highlight in this article.

Selecting the correct snack

One major mistake very many people make is eating the wrong things after a workout session – and this will undo all the good things happening in your body.

The right snack should have a combination of proteins and fast-acting carbohydrates, as you are aiming to replace glycogen and boost insulin; this will alert the body to start synthesizing protein and not break down muscles.

Among the most common snacks is getting a protein smoothie, or a glass of chocolate milk. These will provide the necessary combination that the body craves for after a gym session.

Sufficient hydration

The importance of hydration both during and after a workout session cannot be overstated enough. This is because even minimal losses of fluid can change the efficiency of your performance, affect the functioning of your muscles and interfere with the joints as they are not properly lubricated.

The body is able to maintain its temperature through sweating, but you are losing water in the process – this necessitates you drinking water to replace the lost fluids.

It is also important to understand the rates of your sweating so that you know the amount to take in during and after the workout.

Fit some off-days in your schedule

It is good to exercise, but it is even better to allow your body to rest. Many people seem to make the mistake of not giving their body breaks, especially when they are starting out. They push their bodies too hard while expecting instant results and risk injuries.

The best thing is to give your body a break of one or two days at most, especially when working on the same muscle groups, while some people find that their bodies respond best when they take a whole week off.

However, if you cannot stand the idea of taking a long period off, you can have a ‘de-load’ week as a compromise, where you can train using 50 to 65 percent less intensity than you normally use, or you consider doing lighter exercises like going out for a walk to stretch your muscles.

Be wise in using supplements

It is very normal to find an endless array of supplements and pills that claim to make your weight loss journey more effective, but you need to select and use them wisely. You will find that most of them are either ineffective or overpriced.

There are supplements that are effective and do not empty your wallet though – such as BCAAs (Base chain amino acids), which are the building blocks of muscle tissue. They are in powder form and you can add them to your water or post workout drink.

When looking for supplements rich in BCAA’s try looking for those made just for women, many supplements contain ingredients meant for men so try to find pre-workout supplements made just for women.

Streching is very important for post-workout recovery

Stretch

This is among the best ways to promote recovery, as the muscles are still warm and improve blood circulation while speeding the breakdown of lactic acid. It also reduces muscle stiffness, and will cool down your body’s temperature – but you must remember, it should be as relaxing and enjoyable as possible.

Conclusion

While it is important to exercise hard, you cannot achieve much progress unless your body takes enough time to recover – which is why you need to incorporate a post-workout recovery routine. It also reduces the risks of injuries you may get that could hamper your fitness goals.

Clenbuterol Benefits for Women

Clenbuterol the Number One Drug for Fat Loss

Clenbuterol is one of the best selling drugs used by women to burn excess body fat. It has been used by the rich and famous to help them get in tip-top shape before filming a music video or shooting a feature film. The reason it is so popular is that it is effective and works fast.

There have been celebrities who have been open about using Clenbuterol as a weight-loss drug some of them include: Lindsay Lohan, Britney Spears, and Victoria Beckham.

What is Clenbuterol?

Clenbuterol Hydrochloride is used in to treat medical disorders, such as asthma and severe bronchial congestion. Taking Clenbuterol makes it easier for people to breathe.

While most people think that Clenbuterol is a steroid it is not. Clenbuterol comes in the form of hydrochloric salt and is very similar to ephedrine making it a powerful thermogenic and fat burner.

Clenbuterol is also sold under other names including:

Dilaterol
Spiropent
Ventipulmin

Athletes who have used Clen include:

Professional cyclist Alberto Contador
The 2011 Mexico Nationa Football team tested positive for Clenbuterol
2014 maple leafs hockey player Carter Ashton
Boxer Canelo Alvarez was suspended in 2018 for Clenbuterol use

As you can see, Clenbuterol has been used to increase athletic performance and as an effective weight loss drug.

With its powerful fat-burning qualities, Clenbuterol is becoming increasingly popular among women who wish to lose weight.

It is, in fact, a stronger version of ephedra, and it’s so effective because it helps increase epinephrine (adrenaline) levels in our body.

When our adrenaline levels go up, our metabolism starts working harder, we feel more energetic, and our endurance improves.

How Does Clen Work?

By stimulating the bodies central nervous system, Clenbuterol increases your metabolism, which in turn speeds up your heart rate. Once your heart starts beating faster, your body burns more calories.

What’s more, additional adrenaline will enhance your energy levels and make you feel more motivated and energized throughout the day.

Clenbuterol of often used by fitness models and bodybuilders during cutting cycles.

What are the Benefits for Women

On average, women have a slower metabolism than men; so, they might benefit from the extra calorie burn. That’s why some people are of the opinion that clenbuterol works better for women than it does for men.

One more thing, Clenbuterol does not have a negative effect on women’s hormones.

Clenbuterol is a highly coveted fat burner that won’t cause women to experience such effects and develop male characteristics. Also, clenbuterol isn’t only for athletes and female bodybuilders – anyone who wants to lose weight and look their best can use it.

What About Side Effects

Both men and women can experience the same side effects while using Clenbuterol. We should note that a lot of people don’t experience any side effects, or they experience only minor ones. That’s what makes Clenbuterol is so popular.

Still, side effects do exist and they include:

• Anxiety
• Insomnia
• High blood pressure
• Increased body temperature and sweating

Since it can increase blood pressure, body temperature, and trigger anxiety, we advise people who have heart disease or who experience panic attacks to avoid taking clenbuterol. Also, those who have trouble sleeping at night should find a more suitable Clenbuterol alternative.

It’s also important to say that all of these side effects will subside once you stop taking clenbuterol.

Lastly, we need to emphasize that experiencing these side effects is only a possibility and that not everyone who takes clenbuterol will necessarily have them.

Many people use clen without experiencing any problems. Also, since it is so effective, many consider that clenbuterol’s pros outweigh the cons.

Excessive use of Clenbuterol can cause more severe side effects including myocardial infarction, so it is recommended to not exceed a dose of 25mcg however, most female bodybuilders and fitness models will start with a small dose usually 10mcg and slowly increase the dose.

By no means should anyone exceed a 2-week cycle of clen and to be safe, you should seek professional advice from a professional trainer or medical doctor.

Others things you should know about Clen

Even though Clenbuterol will speed up our metabolism significantly, that doesn’t guarantee fat loss. You cant eat junk food and sweets and expect clen to do all the work.

To make the most of it, we should monitor your calorie intake and eat less per day than your body can burn.

Also, if we want rapid weight loss, you could do regular cardio exercises on an empty stomach in the morning while taking Clenbuterol. That way, your body won’t have any sugar to use for energy, and it will have to go to body fat as its main energy source.

Conclusion

We do not condone the use of sports enhancement drugs but we do believe women should be well informed about certain drugs before taking them.

The truth is most women should avoid Clen, you can get similar results by implementing a good diet and exercise plan that incorporates cardio and strength training.

6 Benefits of Working with A Personal Trainer

Should You Hire a Personal Trainer?

People exercise for many reasons. Working out can help you lose weight, build muscle, improve your cardiovascular health, sleep better, feel better mentally—the benefits are endless. But regardless of your reason for getting in the gym, chances are, you don’t fully understand how best to make use of your time there.

A personal trainer can help you make the most of your exercise, no matter why you’re working out. Here are just a few of the many benefits of partnering with a personal trainer.

1. A Personal Trainer Can Help You Avoid Getting Hurt

More than 10,000 people are treated in emergency rooms every day for injuries related to sports, recreation, and exercise. The gym should be a place where you get healthy, not a place where you sustain an injury. But many people don’t know how to exercise safely.

A personal trainer can help you push the limits without you getting injured

Personal trainers understand the limits of the human body, and how to properly perform exercises that can be dangerous if done wrong. A personal trainer will show you the proper form for the exercises you’re doing so that you don’t hurt yourself and can monitor your exertion so you don’t strain yourself to a dangerous degree.

2. Personal Trainers Can Bust You Out of A Slump

Many people exercise with specific goals in mind, like lifting increasing amounts of weight, running a mile in decreasing amounts of time, or losing more and more weight over time. But frequently, people reach an impasse, where they’re unable to progress past a certain benchmark.

If you’ve hit a plateau in your training and you can’t seem to attain better results no matter what you do, a trainer can show you the next steps to start progressing further toward your goals. They’re educated on how to overcome these phases of stagnation and help you continue your growth.

3. A Trainer Will Hold You Accountable

For many people, the biggest obstacle on the path to better health and wellness through exercise is their own lack of motivation and persistence. Left to our own devices, many of us will make excuses for not exercising, and a few days of skipped gym sessions can quickly into completely deserting the battle.

A personal trainer can keep you focused and remind you of the reasons why you are training.

A personal trainer acts as an external conscience, reminding you of your reasons for exercising, motivating you to push through your inherent laziness and helping you stick to your commitments. Plus, if you’re someone who hates wasting money, the expense of paying for sessions will be an added motivator not to quit.

4. A Trainer Can Plan Your Sessions to Avoid Wasting Time

Wandering around the gym, half-heartedly trying this and that rarely causes any real change in your fitness. Personal trainers understand that time is of the essence, so they plan your workouts to maximize every moment that you’re in the gym, saving you time and generating better results.

They’ll have a plan for every workout, with a set number of reps for each exercise, to keep your heart rate up and maximize your results.

5. Personal Trainers Can Personalize Your Workout

No two bodies are the same, but the methods and exercises prescribed by workout books and magazines are generally of the one-size fits all variety. A personal trainer can evaluate your unique needs and goals in order to make your workouts perfect for you.

A personal trainer can customize your training for your body type and athletic abilities.

They’re taught what each individual is capable of, and what will be most beneficial for achieving your fitness goals. Instead of doing what works for everyone else, partner with a personal trainer in order to find out what will work for you.

6. Personal Trainers Understand Nutrition

In many countries, personal trainers don’t just have to learn about exercise to get certified, they also have to take courses on nutrition. This means a personal trainer can give you tips on how to improve your diet in order to lose weight or build muscle.

Diet and exercise go hand in hand for every fitness goal, so partnering with a personal trainer is a great way to address both halves of the equation.

Be honest with your trainer about what you’re eating, and they can provide you with guidance or even a detailed meal plan.

Some people are capable of achieving their fitness goals on their own, but for most people, a personal trainer can help them get there much quicker while providing numerous additional benefits. Consider whether you could use help in any of the areas above, and decide whether a personal trainer is right for you.

What to Eat Before Running

Best Foods You Should Eat Before You Run

Running is a great way to get your daily dose of physical activity and boost your energy levels. If you’ve decided to start running regularly, good for you.

However, even though it seems pretty simple, running is a bit more complicated than just putting on your sneakers and hitting the track.

The first thing you’ll need to learn is what to eat before you run. Proper nutrition will make your running experience much better and help you achieve the best results. The good news is, it’s not too hard. Just follow our 7 simple tips and you’ll be feeling great on every run!

1. Carbs

Carbs are an essential source of energy for running, but it doesn’t mean you should just start binging on pasta and bagels just because you’ve picked up running. There is a right way and a wrong way to load up on carbs. Carbohydrates are one of three main sources of calories, besides protein and fat, but it’s important to understand the difference between simple and complex carbs.

Simple carbs need much less time to get digested and absorbed into your body than complex carbs. For this reason, you should eat complex carbs 2 to 3 hours before your run.

Foods rich in complex carbs include whole grains, beans, and potatoes, for example. Fruit, on the other hand, is rich in simple carbs, so it should be eaten an hour before a run for best results.

2. Carbs are good but don’t go overboard

You’ve probably heard about carb-loading. Loading up on carbs is the favorite strategy of long-distance runners because it will provide enough energy for extended periods of time. However, if you are on your second bagel because you just read our first tip, stop. As a newbie, you’ll most likely start with shorter runs, so there is no need to go overboard with carbs.

An average person eats about 200 to 300 grams of carbs on a regular day. This makes about 50 percent of the overall calorie intake. Unless you are on a protein-centric or keto diet, this should be more than enough for a moderate run.

Just eat a normal portion of healthy carbs like whole grains, vegetables or fruits a couple of hours before your run and you’ll be all set. If you are gluten-intolerant, choose the foods that work for you. Sweet potato, beans, and quinoa are all great gluten-free and carbohydrate-rich options.

3. Experiment

If you are thinking about picking up running, there is a good chance you’ve already encountered a huge amount of information about what you should eat. Load up on carbs, avoid fat, eat protein but not too much… it can all be a little bit overwhelming.

The truth is, these rules are not set in stone. We are all different and the same thing doesn’t work for everybody.

Feel free to experiment with foods you enjoy to see what works best for you. It won’t be long until you realize exactly which foods give you the most energy. Also, if you find yourself searching for a bathroom mid-run, consider changing your diet.

4. Don’t go too crazy with experimentation

Just like with most things in life, moderation is key. A bit of fat or processed sugar with your breakfast won’t kill you. Experimenting with different fruits, eating your favorite cereal or pastry, or adding your favorite topping to your waffle or toast are all fine, but you certainly don’t want to go with foods that will upset your stomach.

Eating spicy food before a run is definitely not a good idea, so don’t go with a huge plate of Indian or Mexican food. Don’t go overboard with fiber either, because too much fiber can cause bloating and gas. Definitely not pleasant when running.

5. Hydration

You’ve probably heard this already, but we can’t stress the importance of hydration enough. Even though it’s the basic principle of sports nutrition, many runners still underestimate their hydration needs.

Always bring a bottle of water or plan your runs in a way that you have access to water, even if it’s just a short run. You should drink at least 16 ounces of water a couple of hours before your run and 4 ounces every 15 minutes is a good measure while running. This is just a general guideline, of course, so feel free to adapt it to your needs.

The color of your urine after a run will tell you if you are properly hydrated. The color should be pale yellow. If it’s too dark, drink more water!

6. You Probably Don’t Need Sports Drinks

If you are skeptical about sports drinks, you are probably right. They do contain sugar and it’s probably too much sugar for everyday exercise. They are not all bad, though.

Sports drinks were formulated for athletes after all. The sugar they contain replaces electrolytes you lose while sweating. If you are preparing for a marathon they are definitely useful. However, if you are just a beginner and/or you’re sticking to short distances, water is just fine.

With that said, if your run lasts longer than an hour or you are running in very hot and/or humid conditions, you might benefit from a sports drink. Feel free to experiment with different electrolyte mixes to see what works for you.

7. Pre-Workout supplements

Just like sports drinks, a pre-workout supplement can be a great way to start your daily run, you may think of a pre-workout supplement as something you should only take before you lift weights, there are many pre-workout supplements that will not sit heavy and only require that you mix it with a small amount of liquid.

A good pre-workout will keep you hydrated and provide you with energy, give you stamina, and supply your body with essential BCAA’s these are all important for preventing fatigue and help you endure longer runs. However, if you are just going for a short 30-minute jog your best friend is still water.

8. Train your stomach

When you run, you train your legs, but you also need to train your stomach to endure the constant bouncing. Cramps and running trots (the sudden need to go to the bathroom when running) is very common for running beginners, so it shouldn’t worry you too much.

If you feel a sharp pain your side, don’t get discouraged. It will get better.

The good news is that avoiding stomach troubles is not too hard. Just keep your portions in check and don’t eat too much before a run. Give yourself enough time to digest your carb snack and everything should be fine. If your stomach is still upset during your run or you are feeling uncomfortable, consider experimenting with different foods.

Conclusion

The best piece of advice we can give you is to listen to your body and eat what makes you feel best. Finding your perfect meal plan is a marathon, not a sprint, but it’s best to have some ground rules. Here are some simple snack suggestions to help you if you are feeling lost.

2 – 3 Hours Before a Run

It’s best to eat a snack or meal that is rich in carbs and low in protein and fat two to three hours before you run. We suggest some whole-wheat toast with a slice of turkey or cheese, carrot sticks, and hummus, or a banana with peanut butter.

30 – 60 Minutes Before a Run

It’s a good idea to eat a small snack an hour or less before your run. This snack should contain very little fat. It’s best to eat your favorite fruit, a handful of raisins or granola or plain popcorn.

Best Upper Body Toning Exercises for Women

Has that amazing strapless dress you bought last time out in the sales just sat there hidden away in the closet? Do the toned arms you’d love to show off in it, seem a far-off dream as you don’t know where to start putting an effective workout plan together? Then read on.

We’ve put together a quick but comprehensive guide to the Best Upper Body Toning Exercises for Women, to make it easier for you to get started. Then, it’s time to make that fancy dance or dinner reservation, and take that dress off its hanger for its long overdue first outing!

Getting started

Before you begin, two things are required to get a toned upper body and reduce fat. Now, be realistic. We all know that there is no such thing as fat spot reduction – so besides doing this workout, you will probably want to implement regular cardio and a healthy, balanced diet.

For the workouts below which involve weights, use weights of five to ten pounds (two to five kilograms), and for every exercise complete between 15 and 20 reps, moving from one to the next with very little or no rest in between. The descriptions are for one full rep.

Following this cycle, two or three times a week should mean you see results quite quickly. As you begin to lift a certain weight with no trouble, increase the load, bit by bit.

The exercises:

Biceps curl (Tones upper arms)

The bicep curls tones the biceps which are the top part of the arm, this exercise is easy to do and can be done at home with a set of dumbbells.

Bicep Curl Video

Take a dumbbell in each hand and place your hands at your side, palms facing forward. Stand with your feet shoulder-width apart, keeping your back straight and chest up. Bend your elbows and pull the weights up, curling them towards your shoulders, without moving your upper arms. Slowly, with control, lower your arms to their original position at your side. Repeat. Try and make sure your elbows are as close to your sides as possible.

Triceps kick-back (Firms the back of the arms)

Take a weight in your right hand, kneel down on your hands and knees. For the starting position, raise your right elbow until your upper arm is level with your back. Raise your right arm until your hand forms a straight line with your elbow and shoulder.

Do this without locking your elbow. Slowly, bring your right arm back down to the starting position. Repeat and then change to your left side once you’ve done the required amount of reps with the right side. Make sure you keep your elbow steady and in the same position for the whole movement.

Bench press (Tones triceps and chest muscles)

Lie on your back on a weightlifting bench, placing both feet firmly, and flat, upon the floor.

Bench Press Video

Reach up and grasp the barbell with both hands, then pull it down towards your chest before pushing it away from you. Repeat. Try and do bench presses with as much weight on the barbell as you can manage.

Reverse fly (Tones and strengthens back of arms and upper back muscles)

Take a dumbbell in each hand and stand with your feet hip-width apart, then bend your knees. Bend forward from your hips, allowing your arms to hang straight down from your shoulders.

Reverse Fly Video

Your palms should be facing. Raise both arms to the side and your shoulder blades will be squeezed together. Return slowly to the start and repeat.

Horizontal row with dumbbells (Firms and strengthens bicep and upper back)

With a dumbbell in one hand, rest on the other hand and a knee on a bench, keeping your back straight. Align your bent knee with your hips and your hand under your right shoulder.

https://youtube.com/watch?v=q-TC0UZAHR8

The elbow of the hand with the weight should be slightly bent with the palm of that hand facing inwards. Tighten the stomach muscles and squeeze the shoulder together, lifting the weight until the upper arm is parallel to the floor and the elbow slightly to the rear of you. Return to start slowly and repeat. Then switch sides.

Lying position triceps extension (Back of arms “triceps”)

Lie on a bench and hold a pair of dumbbells above your head, keeping the arms straight and palms facing. Bend your elbows, lowering the dumbbells until they are either side of the head. Pause in this position, before lifting the weights back to the start position. Repeat.

Triceps push-up (Back of arms “triceps”)

On a mat, adopt a push-up position, straighten the arms but put the knees on the floor and feet in the air. The hands should be under your chest, close together. Bend your arms and tighten your abs, bringing your chest to the floor. Keep your back straight and the upper arms close to your sides, with your elbows pointing behind. Straighten the arms back to the starting position, and repeat.

In our opinion these are some of the best upper body toning exercises for women, these exercises will help tone your arms, upper back, and chest which will give you an toned upper body, a firmer bust, and toned arms. If you have never done these exercises before, please ensure your warm up properly and begin with light weight and gradually increase the weight slowly after you become used to doing these exercises.

Benefits and Side Effects of Winstrol for Women

Are the benefits really worth the potential side effects?

Winstrol is the marketing name for Stanozolol – an anabolic steroid. While anabolic steroids represent a host of synthetic variations of testosterone, the male sex hormone, there are benefits for women bodybuilders too.

Winstrol is one of the anabolic steroids with the least Virilization risks for women. Be that as it may, there are still risks. In this article, we discuss the benefits and side effects of Winstrol for women.

The Side Effects of Winstrol for Women

There is always a risk when anyone takes an anabolic steroid, more so for women because anabolic steroids are male sex hormones. For women that means priming their body to nearly going through adolescent male puberty.

So, what can you expect from using the steroid Winstrol? Well, maybe nothing or you could get the worst of it.

Even though Winstrol is considered a mild anabolic steroid there are others that are safer, one of the more popular steroids that is considered less androgenic is Anavar. The truth is, most anabolic steroids for women will cause side effects to one degree or another.

The reason for the broad answer is that steroids affect each of us differently. Here’s a closer look at what you might face:

Acne – As the Winstrol starts to take effect and the longer you use Winstrol, expect acne to start. Likely as a mild case that progressively gets worse as the levels of the hormone rise.

Facial Hair – Hormones interact with each other and cause various reactions. As Winstrol levels rise the body reacts and part of that reaction is to produce more dihydrotestosterone. This is the very substance that plays a role in the development of male pattern baldness, which is also a possible side effect for women on Winstrol.

On the opposite side of the spectrum, you might experience hair growth on your face in the form of a beard and mustache as well as sideburns. Also, expect hair to start thickening and becoming coarser, especially in places where you have never had it grow before, such as on your breasts.

Physical Changes – The steroid Winstrol is a derivative of the male sex hormone testosterone and as such it has a physical impact on female genitalia. More specifically, Winstrol can cause the clitoris to become enlarged and more penis-like.

While that sounds graphic, Winstrol and other anabolic steroids do not physically change women into men, they merely make women look more like a man and less like a woman. It might even cause your voice to deepen and become more man-like.

Mental Changes – Winstrol is a synthetic variation of testosterone and as such, it can change your moods so that you become irritable easily. As that progresses, you can become angry over nothing and then very aggressive and even violent.

Winstrol is a milder anabolic steroid and still, it has the potential to cause all these side effects. It also has the potential to damage your liver, kidneys, and other organs. So, why take Winstrol? There are some pretty good reasons for women to consider Winstrol. Here’s a closer look.

What Are the Benefits of Winstrol for Women?

Positive Weight Gain – One thing that happens when women bulk up is that instead of building a lot of lean muscle cells, the body simply fills the current sells with fluid.

That process causes the cells to expand and BOOM you look good until the water in the cells dissipates. With Winstrol, you gain bulk by adding new lean muscle rather than hydrating cells.

More Available Energy – Another benefit of Winstrol for women is that it helps to increase energy reserves and eventually strength. What that means is that you have the energy to workout longer, do more aggressive cycles, and push your body harder. The results are likely to be that you gain more muscle, which makes you stronger.

Fat Loss – As an anabolic steroid, Winstrol also boosts your metabolic rate. It is often used in cutting cycles to help men and women drop stubborn fat deposits.

This is not a magic bullet and you will still need to work at losing the fat. What that means is you must exercise and eat a low fat, low carb diet while you focus on burning more fat. Simply taking Winstrol is not going to make the fat melt off your bones.

Those are the three biggest reasons and gains that women get from using Winstrol. While this is an anabolic steroid that is often classified as a low-risk of virilization it is still a male sex hormone.

Winstrol alternatives

While there are side effects to taking Winstrol, there are also side benefits. Some women may not be willing to overlook the side effects of the gains the steroid has to offer. For most women their health is important.

Winstrol alternatives are supplements that mimic the effect of anabolic steroids. These Winstrol alternatives offer the same benefits without the side effects. Legal Winstrol alternatives can help women boost energy, stamina, strength, and most importantly help them burn fat while maintaining lean muscle.

So if you are considering taking Winstrol you may want to check out one of the more popular Winstrol alternatives here.

Should you take a Winstrol alternative?

Most women have this idea that steroids are the best way to transform their body. It is true that anabolic Winstrol can help. what most women do not realize is that the steroid Winstrol can cause more side effects than actual benefits.

Most female fitness models will only take anabolic Winstrol as a last resort. Most prefer to modify their training and diet before taking an anabolic steroid.

Why?

Because anabolic Winstrol can truly reap havoc on your hormones and many of the side effects from taking the steroid Winstrol can be permanent.

Conclusion

Winstrol is an anabolic steroid that does work and it can help women transform their body, the question you have to ask yourself are the risks really worth the benefits. If you only intend on using for a short cycle to prepare for a competition it might be ok but long-term use may not be a good idea.

Reference:

https://www.rxlist.com/winstrol-side-effects-drug-center.htm

CrazyBulk Performance Probiotic for Women

Improve Digestive Health and Prevent Bloating

Most of us already know how proper nutrition and exercise can help us maintain a healthy body. Women often take a dietary supplement to boost strength and improve performance in the gym. But what about your digestive health.

Digestive tract health can play an important role and actually improve how you look and feel. In this article, I will review the benefits of the Crazy Bulk performance probiotic for women.

A healthy gut helps maintain a strong immune system and also improves nutrient absorption. You can eat all the right food and take supplements but if your body is not absorbing the nutrients properly it can’t function properly. Probiotics are essential for anyone of any age and offer some great benefits.

What are probiotics?

Your gut contains both good and bad bacteria. Probiotics are good bacteria. Most of us think of bacteria as something that makes us sick.

Probiotics are the good bacteria in your body that strengthens your immune system and keeps you healthy. Some of the benefits of probiotics include:

Improve digestive function
Can prevent illness from bad foods
Prevent and treat urinary tract infections
Reduce bowel inflammation and prevent symptoms of irritable bowel syndrome
Make your body more efficient at absorbing nutrients from the food we consume
Strengthen your immune system
Can prevent yeast infections in women

As you can see probiotics have several health benefits. When we think of them the first thing that comes to mind are foods like greek yogurt and kefir.

Other foods rich in probiotics include:

Sauerkraut
Miso
Pickles
Kimichi
Kombucha tea
Tempeh
Kefir

What is CrazyBulk performance probiotic?

CrazyBulk performance probiotic is an easy way to make sure your body is getting plenty of the good bacteria your body needs. It is loaded with 10 different strains of probiotic to boost the good bacteria in your gut and improve your digestive tract health.

CrazyBulk probiotic contains a CFU (colony forming unit) of 120 billion which is 11 times more than you would get from food. For example, one serving of Danone yogurt only contains about 10 billion probiotics.

Getting the right amount of probiotics can improve nutrient absorption by 50%. This means that the nutrients you get from food and supplements can easily be absorbed which will help give you more energy and stamina. A good probiotic can even help prevent bloating caused by certain foods.

Why not just eat yogurt every day?

This is a common question that many will ask. Why take a probiotic supplement when you can get your probiotics from yogurt and other dairy products.

If you like the taste of yogurt or Kefir milk then, by all means, you should consume them, as they are both a good source of probiotic. However, Kefir and yogurt contain fat and are often not very pure, especially if they are commercial store-bought brands that have been pasteurized and homogenized.

One 8 0z serving of Kefir contains 4 grams of fat, Yogurt also contains fat and even worse most store brand yogurt is loaded with sugars or artificial sweeteners.

The combined fat and sugar in most dairy products are high which is why a probiotic supplement is better in many ways.

Benefits of CrazyBulk probiotic supplement

There are many benefits of taking a probiotic supplement, besides being convenient, probiotics are better when consumed on an empty stomach or in a fasted state. Other benefits of probiotic supplements include:

Probiotic supplements last longer than yogurt does.

Having a fridge stocked with yogurt has to be eaten within a reasonable time if not it goes bad. Probiotic supplements can be kept fresh in the refrigerator for a long time and will maintain their potency.

Probiotic supplements contain more CFU than Dairy products

At best you will get 10 billion CFU from a serving of your favorite dairy product. A good probiotic contains 50 billion or more CFU per serving.

Who should consider CrazyBulk performance probiotic

Women of any age can benefit from CrazyBulk performance probiotic. Even if you don’t work out you can benefit from a probiotic supplement.

Women who train hard and want to keep an eye on their body fat and improve nutrient absorption will love the CrazyBulk formula.

Price and where to buy

One bottle of CrazyBulk performance probiotic cost $49.95 (60 capsules). The CrazyBulk performance probiotic can only be purchased from the official website. This will ensure you receive a genuine and fresh date stamped product. Free worldwide shipping and a buy 2 get 1 free is offered on all orders.

Conclusion

If you want to strengthen your immune system, reduce common stomach ailments and improve nutrient absorption CrazyBulk is a quality and affordable solution worth looking into. It contains no sugar, fat or fillers.

-> Click here to order CrazyBulk probiotic

Foods that Cause Bloating

Foods to Avoid to Prevent Bloating

Bloating is a woman’s worse nightmare, having a protruding belly can be caused by eating the wrong foods. It can be uncomfortable and make you feel awful.

Anywhere between 10-35% of women suffer from some kind of bloating, 95% of the time it is from the food you eat. If you are tired of feeling bloated all the time, in this article, I will discuss some of the foods that cause bloating and alternative foods you can eat.

Foods containing wheat

Wheat is a food that is taboo among the fitness community, mainly because most wheat products contain gluten. Many carbs that we consume have gluten in them, bread, pasta, pizza pancakes, and cheese, which of course some of the things we love to eat. The reason these foods cause bloating is because they contain FODMAP’s.

What the heck are FODMAP’s you ask?

FODMAP’s stand for Fermentable Oligosaccharides Disaccharides, Monosaccharides and Polyols. FODMAP’s are short-chain carbohydrates found in a variety of foods, they can come from natural sources or food additives. Foods containing FODMAPs can cause digestive issues that lead to gas, bloating, stomach pain, diarrhea, and irritable bowel syndrome.

Not everyone is sensitive to gluten but if you are, there are many wheat alternatives that do not contain wheat and are gluten-free such as bread made out of oats, buckwheat, and almond flour.

Cruciferous Veggies

We are told every day how vegetables are important for our health, but many of them cause bloating. Cruciferous veggies like cabbage, brussel sprouts, broccoli, kale and bean sprouts.

These veggies are high in vitamins, iron, and minerals but they also contain FODMAP’s which causes bloating. Obviously eating raw vegetables is better for nutrient content but cooking them can lower their bloating effect.

Instead of eating the veggies mentioned above there are alternatives that include Zucchini squash, spinach, lettuce, and cucumbers.

Dairy products

Dairy products, especially milk, are known for their high-fat content, besides that there is a big percentage of the population who are lactose intolerant. Manny dairy products are high in calories and they can also cause bloating, gas, and other digestion problems.

If you suffer from the side effects of dairy products you may want to try lactose-free dairy products, There are many milk alternatives that are friendlier to your digestive systems such as soy, rice, almond, cashew, hemp and coconut milk. When it comes to choosing whats best, for most it will be a matter of trial and error to find what suits your taste buds the best.

Beans

Beans are probably one of the most obvious foods that cause gas and bloating.This is unfortunate because beans are healthy and are a great source of protein and fiber. Unfortunately, beans also contain FODMAPs.

Some people do not have a problems at all tolerating beans, but others do. Beans can cause gas, bloating, and cramping.

Some of you may have heard the chant:

Beans, beans, they’re good for your heart The more you eat, the more you fart, The more you fart the better you feel so eat your beans with every meal.

Some beans cause less bloating than others, black beans and pinto beans are easily digested, but you may want to substitute beans for quinoa or whole grains, if you are not vegetarian and need the protein meat your best option.

Soft Drinks

We have all heard that carbonated drinks are bad for you, they contain loads of sugar and carbon dioxide gas. The gas in the soft drinks can cause major bloating.

If you are trying to get your body ready for the beach, avoid carbonated drinks as much as possible, including beer. If you are trying to get lean, water and tea is your best bet.

One of my all-time favorites is boiling some ginger root, letting it cool and adding some stevia and ice, it makes a refreshing beverage and can help reduce bloating.

Sugar alcohols

Sugar alcohols like sorbitol, xylitol and mannitol are commonly found in some of the more popular diet foods and energy bars. Many granola bars contain them. Sugar alcohol is made up of something called polyols which are a FODMAP, as a result, they can cause bloating and gas.

If possible try to find energy bars and other diet foods made with green leaf stevia which is a better alternative that does not contain sugar alcohols.

Onions

Onions are something that most people don’t eat in large quantities, but if eaten raw they can cause bloating and gas. You can reduce the bloating effect of onions by cooking, not only do they taste better it should considerably reduce their bloating effect.

Instead of seasoning your food with onions try replacing them with herbs such as cilantro, chives, thyme, parsley,basil, cilantro or rosemary.

Conclusion

Not everyone is sensitive to the foods above but many women are. If you suffer from bloating try and avoid foods containing FODMAPs this will help you maintain a lean body and prevent you from looking bloated a very important factor when wanting to show off those six-pack abs.

Reference:

What are FODMAPs?

Do Women Need Branched Chain Amino Acids?

Benefits of BCAA’s for Women

If you perform some kind of physical activity or lift weights, you may be at the point where you would like to feel more energetic and improve the appearance of your body.

Branched Chain amino acids also referred to as BCAA’s are just as important for women as they are for men.

Young muscular woman with sports nutrition.

Question is, do women need BCAA’s? In this article, I will discuss some of the benefits of BCAA’s and why you may want to consider taking them.

What are BCAA’s?

BCAA’s are a common name in the bodybuilding and fitness world, many of the full-service gyms are loaded with many different kinds of supplements and among those are branched chain amino acids.

They started off as a trendy thing but have now become mainstream. Branched-chain amino acids are helpful at maintaining lean muscle mass, this can be important especially women who are trying to burn fat or lose weight.

Branched chain amino acids are essential and something your body does not produce!

Branched-chain amino acids are the building block of protein. essential BCAA’s include Isoleucine, valine, and leucine. These three amino acids are essential because your body cannot produce them. You need to get them the food you eat. The best way is through quality foods and supplements.

Essential BCAA’s include:

Isoleucine is responsible for muscle repair and helps improve endurance when you train.
Valine has a stimulant effect on the body, it is important for muscle metabolism and helps regulate nitrogen balance within the muscle which is important for protein synthesis. It is also used by the muscle as an energy source.
Leucine helps to increase protein synthesis which helps build and maintain lean muscle. Leucine is helpful for women who are dieting and want to maintain lean muscle mass while eliminating fat.

Foods contain that high amounts of BCAA’s include:

Eggs
Chicken
Beef
Lamb
Nuts
Seeds
Fish
Dairy products
Legumes

If you do any kind of physical training BCAA’s should be included in your diet, especially they can help before, during and after training.

They can help boost energy and ensure your muscles are getting the right nutrients which are important, especially when training with weights.

BCAA’s help reduce appetite

Recent studies have shown that certain Branched Chain Amino Acids can make you feel full by increasing the sensitivity to the hunger hormone leptin. The main BCCA responsible for curbing appetite is Leucine. It has seemed to be very effective at burning fat and regulating blood sugar levels.

When you should take BCAA’s

There is the best time for everything and taking BCAA’s is no exception. You will get the most benefit from taking a BCAA when training with weights.

When you train with weights you are creating tiny tears in the muscle which then repair themselves, this is how your muscles grow stronger. BCAA’s are essential for muscle recovery and repair.

BCAA’s might not be important for your daily cardio but if you train with weights they are essential especially on days when you train major muscle groups like back, legs, and chest.

Why women should take BCAA’s

Benefits of BCAA’s:

Increase lean and toned muscle
Eliminate body fat
Increase strength

Training can take a lot out of you, especially when you train specific muscle groups, squats, deadlifts, lunges, rack pulls and any other heavy lifting can cause the muscle to fatigue quickly. Taking BCAA’s before you train will ensure your muscles are getting the right nutrients to help reduce fatigue and boost energy during your training session.

What’s the best BCAA supplement?

This can be a difficult choice for women, most BCAA supplements are made for men and are usually loaded with additional ingredients that women do not need so it’s important to find a quality BCAA supplement made for women.

Some BCAA supplements come in the form of a pre-workout powder, others include BCAA stacks which are my personal favorite because they offer both a pre, intra and post workout formula to help ensure you get all the nutrients your body needs. Branched-chain amino acids are just as important before you train as they are after.

After you have completed your training session your body needs to restore glycogen levels a good post workout supplement will not only help maintain healthy glycogen levels it will also make sure you have plenty of energy throughout the day.

Conclusion

BCAA’s are essential for performance but you will get the most out of them when you perform any kind of strength training, it is not really necessary to take them if you are doing light cardio on a treadmill or elliptical. BCAA’s are meant to supercharge your muscles when you train hard and heavy.