Want Abs

Training the abdominal muscles has recently been the subject of more misinformation and mythology than any other part of the human anatomy. Gizmos and gadgets allege that they'll give you those coveted "six-pack" abs. But here's how you can rationally train your abs to their absolute maximum limit of development using everyday gym equipment. There is nothing unique about abdominal muscles as far as their training and response to training is concerned. The principles that apply to biceps and triceps apply equally to abs. So the three critical elements of your abs workouts are:

1- High-intensity of muscular overload

2- Progressive intensity from workout to workout

3- Proper spacing of workouts to avoid overtraining or under training

Most people do sit-ups or crunches as an ab exercise. While these are basically good exercises that can satisfy point 1 above, how many people use them in a way that satisfies point 2? Muscles will only develop in response to overload that is above normal. So if you do 20 crunches every day for a year, why would your ab muscles develop beyond that capacity? They won't.

To force new development, you need to increase the intensity. You could add a few crunches every day, but that really just increases duration; there is a better way to get fast results.

Abs exercises proven to work

1- Weighted crunches

2- Weighted incline sit-ups

3- Weighted sit-ups

The best way to do weighted crunches is to lie on the floor with your head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy, you can only do 8 to 12 reps.

 If you don't have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pull downs. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears, then contract your ab muscles into a crunch that raises the weight stack an inch or two. Again, choose a weight that is so heavy, you can only do 8 to 12 reps.

As a further alternative, you can lie on the floor and do a sit-up or crunch while holding a barbell plate against your chest. The limitation of this exercise is that, as you progress in strength, it will not be possible to hold enough plates on your chest safely. But that's a good problem to have.

On each successive workout, shoot for a 5-15% increase in the weight you use. If you can't get a 5% increase, it's time to add more days off between your workouts.

The Diverticulitis Diet Defined

How to lose weight quickly

Diverticulitis develops from a condition called diverticulosis. If you're older than 40, it's common for you to have diverticulosis - small, bulging pouches (diverticula) in your digestive tract. In the United States, more than 50 percent of people older than 60 have diverticula. Although diverticula can form anywhere, including in your esophagus, stomach and small intestine, most occur in your large intestine. Because these pouches seldom cause any problems, you may never know you have them.
A low-fiber diet is considered to be the main cause of diverticular problems. First diagnosed in the United States in the early 1900s, and now common throughout developed countries, the emergence of diverticular disease coincided with the introduction of low-fiber processed foods (eg. branless refined flour). Even now, the disease is rare in Asia and Africa, where people eat high-fiber vegetable diets.
In the past, many doctors recommended that people with diverticulosis avoid seeds and nuts, including foods with small seeds, such as tomatoes and strawberries. It was thought that these tiny particles could lodge in the diverticula and cause inflammation (diverticulitis). But there is no scientific evidence that seeds and nuts cause diverticulitis. In fact, eating a high-fiber diet - which may include nuts and seeds - reduces the risk of diverticulitis. It is now believed that only foods that may irritate or get caught in the diverticula cause problems.
A low-residue Diverticulitis Diet is recommended during the flare-up periods of diverticulitis to decrease bowel volume so that the infection can heal. An intake of less than 10 grams of fiber per day is generally considered a low residue Diverticulitis Diet. If you have been on a low-residue diet for an extended period of time, your doctor may recommend a daily multi-vitamin/mineral supplement.
Once your symptoms improve, start to add about 5 to 15 grams of fiber a day to allow your digestive system to adjust to the higher fiber intake.
Although there is much conflicting information, even in the medical world, about what constitutes a good Diverticulitis Diet, the basic principle of healthy eating remains the same. Most people have no symptoms and only find out that they have Diverticulosis when they've had a colonoscopy done. If you fall into this category, the guidelines suggest that you start on a high fiber and high fluids diet as soon as possible. You should also avoid constipation at all costs.
In general, treatment depends on the severity of your signs and symptoms and whether this is your first attack of diverticulitis. If your symptoms are mild, a liquid or low-fiber diet and antibiotics may be all you need. But if you're at risk of complications or have recurrent attacks of diverticulitis, you may need more advanced care. A high-fiber diet is very important in preventing future diverticulitis attacks. As you increase your fiber intake, increase your fluid intake as well.
Many people don't realize the harm that a low fiber diet can do to you, and the Diverticulitis Diet is really a necessity to everyone, not just those with the disease. We must remember to keep high-fiber healthy diets to allow ourselves the nutrition we need to support our bodies and allow for proper nutrition. Even if you do have diverticulitis, the Diverticulitis Diet will help you get your bodies nutrients on track and allow you to be healthy again.

How to lose weight quickly

Cinnamon – A weight loss wonder

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Cinnamon figures among the most ancient spices in world. This small evergreen tree is cultivated in Sri Lanka, Vietnam, Egypt, Brazil, Indonesia and India. It is prepared in two ways. It is prepared either by drying the cinnamon bark and rolling it into sticks (quills), or by crushing it into powder. Cinnamon's peculiar taste and smell stems from cinnamaldehyde, a substance contained in the bark's oil.
Cinnamon has one of the highest antioxidant levels of any spice, and many foods, too. You'll get as many antioxidants in one teaspoon of cinnamon as a full cup of pomegranate juice or a half-cup of blueberries, two foods known for their antioxidant content.

Millions of people are searching for ways to help lose weight, and drinking cinnamon tea or eating cinnamon in other forms for weight loss can definitely help many shed pounds.

How does cinnamon cause weight loss
Cinnamon is a spice commonly used during festive winter times as it "warms" the body. This thermogenic response possibly speeds the body's metabolism resulting in weight loss. Cinnamon actually creates heat within the body due to a chemical reaction. The body's metabolism speeds up to counteract the excess heat and balance body temperature. Excess calories are burned throughout the process.
According to another theory, cinnamon decreases blood sugar levels, which increases the level of insulin. The higher amount of insulin is believed to shrink fat cells. Some experts believe cinnamon tea weight loss is especially effective for people with diabetes as they need more insulin. The fat cells in the abdomen are particularly sensitive to high insulin levels, and are very effective at storing energy – far more so that fat cells you’d find in other areas such as the lower body (i.e. hips, rear end, thighs). Because abdominal fat cells are so close to our digestive organs, and there is an extensive network of blood vessels circulating in the abdominal area, it’s even easier for fat cells to store excess glucose there.

Recommended quantity
Typical recommended dosages of ground cinnamon bark are 1 to 4 g daily. The German Commission E monograph suggests ½ to 3/4 teaspoon (2–4 grams) of the powder per day. A tea can be prepared from the powdered herb by boiling 1/2 teaspoon (2–3 grams) of the powder for ten to fifteen minutes, cooling, and then drinking. Cinnamon oil is generally used at a dose of 0.05 to 0.2 g daily.
Cinnamon tea is also touted as a weight loss remedy when made with other ingredients. You may get better results with this recipe for Cinnamon and Honey Tea. Create a regular cinnamon tea and add 1 tablespoon of pure honey after the tea sits for half an hour so the boiling water does not destroy honey's beneficial properties. It is recommended to drink all cinnamon teas both before bed and first thing in the morning.

Fast way to lose weight

Flax seeds – Fast weight loss

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Flax seeds, like all seeds, are a good source of polyunsaturated fats and mono-unsaturated fats. In addition, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance -- many dieters have found that flax seed has been a key to keeping them feeling satisfied. Flax seed is also high in most of the B vitamins, magnesium, and manganese, all vital to human health.
Today, flaxseed is found in all kinds of foods, from crackers to frozen waffles to oatmeal. Although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:
• Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
• Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75- 800 times more lignans than other plant foods
• Fiber. Flaxseed contains both the soluble and insoluble types.

How do flax seeds help in weight loss
It has been seen that adding flaxseed oil to foods, or seeds taken with a meal, creates a feeling of satiation (feeling of fullness and satisfaction following a meal). The essential fats in flaxseed oil cause the stomach to retain food for a longer period of time as compared to no-fat or low-fat foods. The addition of flax oil to food also results in a gradual release of this combination into the small intestine. The physiological effect is a slow, sustained rise in blood sugar, then a prolonged plateau of blood sugar. Ultimately, the blood sugar undergoes a slow and gradual drop. You will experience a corresponding feeling of prolonged energy, stamina and satisfaction with no immediate hunger pangs following the meal. The net result is that you feel fuller, longer, and actually eat fewer calories in the long run than if you would have chosen a no-fat, low-fat diet.

Recommended quantity
It may be healthy to add one to two tablespoons of freshly ground flaxseed to your cereal in the morning for potentially controlling weight as well as for other health benefits. Flaxseed that’s freshly ground will have more active lignans than flaxseed that’s already pre-ground, so it’s best to get a small flaxseed or coffee grinder to grind your own flaxseed.

Best ways to lose weight fast