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Category Archive : Health Fitness

Eating to reduce your risk of cancer

Cancer is the second leading cause of death in the United States. According to the National Cancer Institute, in 2019 around 1.8 million people were diagnosed with some type of cancer, be it breast cancer, prostate cancer, pancreatic cancer, etc.

Cancer is a disease in which cells divide and grow at a faster rate than normal. This excess cell growth destroys body tissue and forms a tumor. Cancer is believed to occur in three stages: initiation, promotion, and progression. Diet is a powerful tool that can help slow or even reverse the promotion and progression stages.

Nutrition and cancer

Nutrition is an important factor in the treatment and prevention of cancer. While your diet won’t make you immune to developing cancer, it can certainly help lower your chances.

Scientific research by medical professionals such as Dr. T. Colin Campbell, Dr. John McDougall, and Dr. Dean Ornish suggests that a diet that maximizes whole, plant-based foods may be beneficial in helping to fight cancer. This means eating lots of fruits, vegetables, whole grains, legumes, nuts, and seeds every day. You don’t need to be on a diet exclusively of plants, but it’s a good idea to make them the main star of the show.

5 tips to add more fruits and vegetables to your diet:

1. At breakfast, top cereal, pancakes, or oatmeal with fresh berries, bananas, or peaches.

2. Pre-washed and pre-cut fruits or vegetables make a great easy, quick, and healthy snack.

3. Incorporating more salads into your diet is a great way to eat lots of vegetables.

4. Make your plate colorful by incorporating three different protein vegetables (ie, spinach, carrots, and beets).

5. Fruit salad or baked fruit is an excellent alternative for dessert.

5 tips for incorporating more whole grains into your diet:

1. Instead of white bread, white pasta or white rice, try whole wheat bread or whole wheat bread, whole wheat pasta or brown rice as a healthier alternative.

2. Use whole grains as garnishes like pilafs, barley, or quinoa.

3. For breakfast, try whole grains, whole grain pancake mixes and waffles, or hot whole grains.

4. Enjoy whole grain crackers as a snack.

5. Choose alternatives to red and processed meats:

– Fresh roast turkey or chicken is a good substitute for red meat.

– Tofu or tempeh can be used in almost any recipe as a substitute for meat.

– Choosing turkey sausage or turkey bacon with breakfast is a better option than beef sausage.

– Egg or hummus salad is a good substitute for cold meats.

If you are undergoing chemotherapy treatment for your cancer, you may be experiencing a loss of appetite or a change in taste preferences. Food may taste metallic or you may experience nausea. This certainly makes eating and proper nutrition a challenge. Unfortunately, eating less food in this situation can lead to malnutrition. That is why it is important that you eat enough nutritious food so that your body has the energy it needs to heal itself and fight infection.

Some strategies you can try to get through this difficult time include minimizing kitchen odors, eating foods high in calories and protein, frequent small meals, and drinking only small amounts of fluids during meals. If you continue to have problems with eating, talk to your doctor or a registered dietitian for further help.

We can fight cancer with the food we have at the end of our forks. Listen to your body and eat what makes you feel good.

Exercise to reduce a woman’s abdominal fat at home: the Russian twist

Exercise to reduce belly fat for women at home: the Russian twist

If the dog on your belly is the pain in your mirror, then it’s time to act once and for all. Exercise to reduce a woman’s belly fat at home and a healthy diet is the key. However, knowledge about how your body works is also essential. For example, keep in mind that one of the main causes of body fat is your genetic disposition. Therefore, if you have an excessive amount of body fat, your hereditary characteristics may be part of the reason. Additionally, women tend to experience abdominal weight gain when they go through menopause. Normal changes in cell activity within your body can change the way fat is distributed. As a result, body fat is redistributed from other parts to the abdomen region. These natural changes in your body become more noticeable as you age. So, compensate for these bodily factors and reduce fat with regular exercise. If you don’t, your waist is likely to remain large or even increase in size.

The danger of belly fat

Let’s examine the structure of our ab region in more depth to understand how it affects us. First of all, visceral fat is the deep abdominal fat that we have that poses serious threats to our health. Women must fight this fat to avoid cardiovascular disease, diabetes and other cancers. Also, eat a nutritious, calorie-controlled diet to prevent excess body fat from building up. But keep in mind that consuming more calories than you expend results in the accumulation of abdominal fat. So, exercise regularly and appropriately to burn off the calories that lead to fat gain. Rule of thumb: You must burn more calories than you consume to lose and maintain your weight.

How to perform Russian twists

Sit back and twist your way to a flat tummy with this cool abs workout! This exercise consists of a seated posture and a side-to-side rotation of the upper body. Feel free to hold a basketball as it spins, or just put your hands together.

  1. Sit on an exercise mat with your knees bent and your upper body leaning back at an obtuse 130-degree angle. Put your heels on the floor and support your body with your butt.

  2. From this position, bring your hands together in front of you with your arms extended toward your knees.

  3. While holding the position, rotate only your upper body (waist and up) from side to side. During each turn, direct your body with your arms pointing toward the ground on either side. Allow your shoulders to point at an angle perpendicular to your lower body for optimal core rotation tension.

  4. Repeat each twist for 10 reps.

Eat healthy, keep exercising

Change your unhealthy eating habits and eat lots of fruits, vegetables, whole grains, lean proteins, and healthy fats. Also, don’t skip meals and drink plenty of calorie-free fluids like water. Lastly, eat 6 small meals instead of the usual 3 large meals a day. Restricting your portion sizes and calculating your daily calorie intake will help you lose weight. Cardiovascular activity to burn calories is one of the best ways to combat stubborn belly fat. Workouts that target your abs effectively burn calories and lower your body fat percentage. As you shed your belly fat cells through activity, the chiseled waistline you want will appear.

Control of abdominal fat, menopause and cellulite

All the exercise in the world can’t reduce belly fat, you also need to eat right and manage stress. First of all, stress is a major contributing factor to excess stomach bulge in women. Stress causes an imbalance within the victim, increasing their stress hormones, insulin, and cortisol. As a result, women gain weight around their waist. Another thing that can cause a hormonal imbalance is menopause. This hormonal state is the result of poor diet, ingestion of airborne toxins, and household products. In addition, inadequate daily hydration and vitamin and mineral deficiencies lead to poor health. To reduce cortisol and insulin stress hormones and rebalance your body, balance progesterone and estrogen.

Fight your junk food cravings

Avoid processed foods, fast foods, and junk food at all costs. As you eat, your body will reject these artificial “foods,” regardless of how good they taste. Preservatives and artificial flavors are a disguise to hide the unhealthy state of junk food. Simply put, stay away from anything that is packaged and has weird-sounding ingredients listed. Twinkies, Ho Hos, and other packaged foods put unnecessary stress on your body. Your body shouldn’t have to suffer from the food you feed it. Instead, eat healthy, organic foods that do not contain additives, artificial flavors, or preservatives. As a result, your body will be happy and it will function the way it is supposed to.


In conclusion, slow down, meditate, let your body rest and recharge to prepare for each new day. Between your physical activity and your diet, focus on mental and emotional nutrition. For example, turn off your electronic devices and log off social media from time to time. The more distractions you have, the harder it is to stay focused. Also, avoid negative people. Emotionally, it will help your stress hormones stay in balance and, in turn, reduce belly fat. In terms of exercise, don’t try too hard in pursuit of a smaller waistline. Vigorous exercise is not necessary to reduce belly fat and can be counterproductive to weight loss. Finally, combine your workouts with cardio, yoga, or Tai Chi exercises. These two low intensity exercises are good for burning belly fat and are not as stressful on your body as other high intensity workouts. With that said, you should be well on your way to conditioning your waist whenever you do a massive action.

Want an exercise to chisel out those obliques and learn why you should have one?

Have you ever wondered what those muscles on the sides of your torso were, or better known as those “waist muscles”? Well, those muscles are the oblique abs, and many fitness people and those just looking to get perfect abs overlook them. Most people only consider the front of their abs and don’t take the time to exercise or even notice those oblique abs. Your obliques are just as important as your upper and lower abs, but they are a bit more difficult to strengthen and tone. However, the results of working your obliques are worth it, because you will find three things when working your obliques.

1) You will have more strength in the lateral muscles of the waist when you perform vigorous movements that require leaning from one side to the other.

2) The entire group of abdominal muscles will be toned and equally strong, compared to those that only focus on exercising the front of the upper and lower abs.

3) That extra pad of fat that you find on the sides of your torso along your waist will disappear and instead you’ll have strong, chiseled obliques to show off.

Oblique crunches are probably one of the best known and easiest exercises to do to target the obliques. However, that doesn’t mean you should think less about the strengthening power of this exercise, because this exercise is still meant to tone your obliques like no other. Oblique crunches are extremely good for toning your oblique abs because they give you that rotational motion that many oblique crunches don’t. The obliques are known to many people as “waist muscles” or as the better known term “love handles”. “

With oblique abs, you are doing an additional movement that greatly increases the construction of your abdominal muscles. This extra movement you are doing is known as spinal flexion and rotation.

With this extra powerful ab-chisel rotation, your results on both the obliques and upper abs can almost double, but that depends on how much you emphasize the spinal flexion rotation.

So with this exercise you are actually targeting two separate abdominal muscles at the same time, which can save you a lot of time and get stronger and faster results.


1. Lie comfortably on your back with your whole body on the floor for now and cross your left foot over your right knee.

2. Next, you want to place both hands behind your head.

3. Concentrate on pressing your lower back against the ground and keeping it from lifting off the ground. While your lower back is pressing against the floor, begin to lift your shoulder blades off the floor.

4. Now, once the shoulder blades are off the ground, bend the upper body (torso) diagonally across the torso towards the left knee.

5. Next, do your best to touch your left knee with your right elbow or move as close as possible.

6. Use the strength of your abs to reach your elbow to your knee. This especially works the upper abs and obliques.

7. Go back down and touch the opposite knee with the other elbow and repeat the process.

8. Remember that when you come back down, switch sides and don’t just exercise one side.

9. Do about 4-5 sets of 5 or 25 reps. on each side.

Multiple Sclerosis Treatment: 5 Ways Active Isolated Stretching Can Make a Difference

Multiple sclerosis (MS) is a chronic neurological disorder that, according to the Multiple Sclerosis Foundation, affects more than 2.5 million people worldwide. The cause of MS has been linked to genetics, the environment, autoimmune dysfunction, and more, but as research efforts continue, a great deal of mystery remains. However, amid all the mystery, a form of treatment known as active isolated stretching (AIS) has emerged as a means of not only slowing the progression of the condition, but, in some cases, even reversing symptoms. “The results are unmistakable,” says Ben Benjamin, MD, a renowned sports medicine doctor, of AIS and its benefits for those with degenerative conditions.

Active Isolated Stretching is a form of therapy developed by Aaron L. Mattes, RKT, LMT more than 38 years ago that uses gentle therapeutic stretching to restore musculoskeletal balance throughout the body. For those with MS, active isolated stretching can:

Stimulate neurogenesis (the creation of new neurons in the brain) and create new neural pathways.

Multiple sclerosis damages the protective covering of nerve fibers, known as myelin, compromising the neural pathway’s ability to communicate effectively and greatly disrupting the body’s central nervous system. However, studies have shown that learning stimulates the creation of new neurons in the brain and aids in the creation of new neural pathways. Since active isolated stretching is active, rather than passive, and a new range of motion is achieved with almost every repetition, the body remains in a continuous state of learning throughout the treatment. This can help damaged nerve fibers regain their function or create new pathways to avoid those that are severely damaged.

Reduce spasticity

Spasticity refers to involuntary muscle contractions that can cause painful spasms and overly tense / stiff muscles, a common symptom in MS sufferers. AIS can effectively reduce muscle tension and thus help prevent muscle spasms in those with multiple sclerosis.

Increase circulation

Active isolated stretching pumps a large amount of blood throughout the body, providing the necessary nutrients and oxygen to the surrounding tissues. AIS also stimulates the flow of lymphatic fluid which helps eliminate lactic acid and other unwanted toxins.

Reach more muscles

There are almost 200 stretches in Active Isolated Stretch. This is of great importance since multiple sclerosis can affect different areas of the body in each individual. While working with MS patients at the Mattes clinic in Sarasota, FL, a client’s toes were noted to spasm regularly and inhibit their ability to walk properly. How you feel on any given day would be directly related to the severity of those spasms. After working through isolated active stretches for the foot and toe muscles for a few minutes, the spasming muscles loosened and the patient was able to walk (and feel) more normal. Active isolated stretching treats the body from head to toe (literally) so that it can reach muscle tissue in almost every area of ​​the body.

Develop strength and balance

Since each stretch requires you to contract the opposite muscle, AIS can help build muscle and restore balance in the body, resulting in better posture and stronger joints. There are also strengthening protocols in AIS that include exercises to address specific muscle weaknesses throughout the body. Studies have shown that exercise, including muscle strengthening, also has a positive effect on neurogenesis.

Multiple sclerosis can be an incredibly difficult condition to treat, however, for those suffering from MS who have tried other forms of treatment with limited success, isolated active stretching may provide a hopeful alternative.

You can do cardio dance! 10 tips to get you moving

It seems intimidating, doesn’t it? That room in the gym where they have classes with
names like Cardio Kickboxing, Step Funk, and Pump ‘n’ Jump. While you were walking
you have seen athletes out of the corner of your eye; looks like a lot of
fun. But you know you could never do that: you trip when walking from the
Stairmaster to the treadmill, both of which are getting Really bored. Well,
guess what? If for a few minutes you can stop telling yourself that hypocrisy
do cardio dance, maybe, just maybe, you’ll find out that you really can.

Of course, if you have serious trouble moving and counting to four at the same time
time, one bead for each step, then cardio dance is probably not for you. Yes you can
count to eight while moving, then there is a chance that you will really get good at
that. You can touch? I mean, can you step aside and bring your
another foot to find it? Can you march in place? Can you step forward with one foot?
and then lift the other knee? Can you step forward with one foot and, while
standing on that foot, lift the other knee three times? If you can do that then
you have already performed a cardiovascular dance move; is called a “repeater” (a
obvious name for repeating the same knee lift more than once). It only gets better
from now on.

Here are some tips to help you get the most out of your cardio dance.

  1. Dress appropriately, including and especially your footwear! The right shoes can make your cardio class a pleasure; wrong ones can cause injury. With cardiovascular dance, you move quite a bit sideways, rather than forward, as you do when walking or running. Then you will need shoes made especially for cardio dance. If you don’t want to invest in shoes specifically for cardio dance right away, at least make sure you have ellipticals; That way, if the classes don’t work for you, you can use them for other activities. . If you’re a woman, be sure to wear a supportive sports bra, even if you’re in a low-impact class – at the very least, a running bra. You really don’t want to be floating, it’s awkward, and if you’re more than a B cup, it’s downright painful.
  2. When you first attend class, arrive early and tell the instructor that you are a beginner. That way, he or she can take extra time with you or at least make sure you’re in a place where you can see what’s going on.
  3. Start with a simple class, something with a name like “Beginner Aerobics” or “Hi-Lo I.” Don’t even think about the “Tae-Yo-Fusion-Funk-Pump III” class yet! Go as basic as possible. When you start to get bored with the basics, try something more advanced or adventurous, like a funk class or a Step class.
  4. Follow the instructor as if you were looking at a mirror. Don’t think too much about left and right, that can get confusing. Just mimic / mirror what the instructor is doing to the best of your ability. Don’t overthink it. Thought gets in the way of action. The less you think, the better you will be.
  5. Once the class has a basic step down, the instructor will usually try to change it up a bit, add something fancy like a special kick or a different way of walking, or ouch! – a shift. If you are an absolute beginner in aerobics, this may put you off at first. Don’t worry, keep doing the basic step the way you were originally taught. Or if you try the new shape and get lost, go back to the basic move. Always, if you get confused, go back to the original step until you get your bearings.
  6. Instructors will often add arm movements to your foot movements. Consider the optionals for now. Arm movements are good because they add intensity and help increase your heart rate, especially if your arms stay at or above heart level. But if you’re just starting out, they can be really confusing. Try them only when you feel really confident with what your feet are doing.
  7. Your cardio class will often end with a little strength training. Do the movements carefully. With many of these classes, you only use light weights or body resistance, so you have to focus on the muscles being worked, or you won’t get a lot of exercise. And if you can’t do those last few sit-ups, don’t worry. It is not a competition.
  8. If you find one of those cheerleading instructors who wants you to yell and yell and you’re not the type to yell, then don’t do it! Seriously, vocal participation is not necessary. Let everyone else look foolish.
  9. If you’re really embarrassed to cardio dance with a crowd of people, try some videos at home first. There are many cardio dance DVDs for all fitness levels. Just be sure to read the reviews first to make sure they are appropriate for your beginner level.
  10. Here’s the real beauty of working out with cardio dance videos – you can pause the routine and go back as many times as you like until you take a step down. The first few times, accept the fact that you may not be exercising too much because you are learning the movements (actually, some of the enjoyment must come from the learning). But after that, you should be fine. One word of caution: be careful to make some movements on the mat, especially anything where you are jumping, spinning, or sliding your feet on the ground. And make sure you’ve cleared some space; no fun kicking the coffee table.

If you keep coming back to your cardio dance classes, the time will come when
everything fits and you feel lighter than air. Enjoy it – that
The feeling of euphoria is the dancer’s high, and there is nothing like it.

Six best tricks to lose weight

Like everything else in life, there are also certain tricks that can be very useful to lose weight in addition to your hard work and effort.

If you want to lose weight, you have probably tried many different things that may not produce the results you expected. Do not give up! In this article we give you some tips to lose weight, with almost immediate results.

The best tricks to lose weight

Have you been hungry and followed bland diets that guarantee you’ll lose weight but don’t live up to your expectations? If you do not want to deny yourself a good piece of cake but still know that you will have to lose a few kilos, then we recommend that you look at the following tips to lose weight.

1. Eat more often

Yes, you read that right. Your body needs to eat more often, but not all at once. In other words, eat more often, but reduce your portions. You will have to eat at least six times a day.

Keep in mind that your body burns calories by digesting your food. If your body receives less food than it burns, you will lose weight. This is one of the tricks to lose weight that not many people know, and the best thing is that you can avoid hunger.

2. Do cardiovascular exercises

You don’t need to go to the gym every day, lift weights, or run on the treadmill for two hours. There are many types of cardio that you can use to achieve your goals by training for just 15 to 20 minutes.

We are talking about high intensity interval training or Tabata here. These are two very effective routines that shorten the time you need to train, but still provide excellent results. They have almost no rest intervals and then you will break, but they are very practical.

3. Eat foods that burn fat

We are not talking about a wonderful diet here, because, as they say, no pain, no gain. However, it is a trick to lose weight that you can use to complement your usual diet.

On an empty stomach, eat certain foods that are known for their fat-burning properties, especially the fats that have accumulated around the stomach. This refers to (citrus) fruits such as the following:

  • lemon

  • pink grapefruit

  • pineapple

For example, you can combine them into a delicious smoothie, which you can drink in the morning!

4. Breakfast as emperor

You probably know the saying: “breakfast like an emperor, lunch like a king, and dinner like a beggar.” Metaphors aside, it’s certainly an excellent weight loss idea.

In the morning your body needs a lot of energy, since it has not eaten for hours (and therefore it has not received any fuel). In addition, it is the calories from breakfast that you burn the fastest, since you will exercise more than at night after dinner. If you eat too much at night and then go to bed, it all adds up.

Therefore, we recommend that you eat as much breakfast as possible, with naturally healthy foods such as the following:

  • juice or fresh fruit

  • skimmed milk

  • healthy proteins

  • healthy fats

  • whole grain cereals

5. Don’t deny yourself everything

One of the main reasons we sometimes fail to lose weight is because we stay away from the things we love too much. Then we binge and all our effort has been in vain.

If you are at a party, eat a small piece of cake. If you go out with friends, have a beer. If you like French fries at the restaurant, order a portion. This way you can better control your cravings and prevent overeating.

6. Drink lots of water

You have probably heard or read that you should drink at least two liters of water a day. This is not an arbitrary amount, it is exactly what the body needs to prevent dehydration and successfully fulfill all bodily functions.

In addition, water also has other advantages, such as the following:

  1. Water regulates body temperature.

  2. Releases waste and fat in the urine.

  3. Fill your stomach.

We often think we are hungry, while that feeling is actually thirsty. If it’s hot or if you exercise, be sure to drink three liters of water a day.

As you can see, these weight loss tricks are not at all difficult to pull off. All it takes is a little dedication, and this way you’ll see results before you know it!

Free Food Journals and Calorie Counters: Do They Really Help With Weight Management?

Weight control is a global problem that most of us can relate to. In wealthier countries where food is plentiful, weight loss and maintenance is a concern for many. On the other hand, healthy weight gain or access to nutrient-dense foods is a problem for the poor. Lack of understanding regarding proper portion sizes and related nutritional information for foods, combined with misconceptions based on the latest dietary trends, contribute to lifelong struggles with weight management. The internet is awash with advice on nutrition and miraculous food products from unskilled experts looking to cash in on the misinformed consumer.

A balanced diet based on moderation and variety is essential for successful weight management. Another common problem is that many of us tend to underestimate how much we eat or drink. Keeping a food diary or diary helps us get an accurate food history. It’s important to keep track of every meal, snack, and drink over several days, including at least one weekend. Our eating habits on weekends tend to be a little different than on weekdays due to parties, restaurant meals, and schedule changes. There are free calorie counters available online that make it easy to keep a food diary. Additionally, there are websites that also offer a free nutrition database. Make sure your source for nutrition facts is a qualified nutrition professional. A qualified nutrition professional has a nutrition degree, board certification, and related work experience.

An accurate diet history helps us identify dietary issues such as inappropriate food portion sizes, excessive consumption of sugary drinks, lack of healthy protein foods, late-night snacks, regular consumption of fried snacks, extra calorie intake while snacking versus to the TV, etc. The goal is to make small incremental changes that address identified dietary issues and can be sustained throughout life. This is in stark contrast to following a weight loss diet that dramatically cuts calories, whole food groups like grains, or replaces regular food with diet shakes, etc. This type of weight loss is difficult to maintain as we tend to revert to old eating habits due to a lack of understanding of dietary issues.

Trusted websites offered by some qualified nutrition professionals also support specialized ethnic dietary requirements such as vegetarian diets or Indian cuisine nutrition information. Mobile phones make it convenient to keep a food diary or diary even when you’re not near your computer; Calorie counting apps help you stay on track. Take advantage of self-help tools offered by qualified experts and get smart health.

Mass Gain Diet: The Essentials To Quickly Saving Pounds Of Muscle

If you are looking to gain muscle weight at the best possible rate, you should be very focused on developing a mass gaining diet. This diet should consist of very specific macro-nutritional proportions and a specific daily caloric intake. When trying to add muscle to your body, your diet is the first thing you should focus on, as it is the only thing that will really add the size you want.

This is where many people make mistakes when trying to gain mass. Many people think that building muscle is done primarily in the weight room, which is controversial, this equates to only a small percentage of the results you will receive. The expression “muscle is built in the kitchen” is very true, as this is where the mass gains will really unfold. You can do as many sets as you want in the gym, but if you don’t take the right approach to your diet, you will get little or no results.

When approaching a bulking diet, you should have a blueprint of what your daily macro-nutritional ratios will be, along with your daily caloric intake. On this type of diet, or any other diet, you want to keep track of everything you eat throughout the day. This will be the only way you can calculate if you meet your daily requirements or not, without this you will only be guessing your diet.

A generic macro-nutritional ratio of this type of diet would be similar to one consisting of 60% carbohydrates, 30% protein, and 10% fat. As you can see, your carbohydrates will increase through this diet as you supply your body with enough nutrients to produce a mass gain. Like I said, this type of macro nutritional ratio is very generic and would probably only be useful for a small sample of people.

Each person’s body type is very different; This is why generic diets like this have major drawbacks. That is why many people try diets like this and have no success. If you really want to gain muscle mass in the most efficient way, you need to develop a specialized diet for your body type. This is where many people get frustrated when trying to build muscle as they take generic diet plans from popular muscle building magazines and hope they work for their body type.

Bodybuilding: myths and facts

If you have spent any time reading or talking to people about bodybuilding, it is almost inevitable that you have come across one of these bodybuilding myths. There are several bodybuilding myths floating around, and not a week goes by that I don’t hear a new one emerge without scientific merit behind it. Read on to discover the three most common bodybuilding myths that have been made and continue to circulate.

Bodybuilding makes women look like men

This is probably the number one reason why many women do not practice bodybuilding, yet it actually has very little truth. For men to develop the muscular physique they have (even before bodybuilding) they need testosterone. While it is true that women produce small levels of testosterone, it is not close to the same amount as men, and they actually produce higher levels of estrogen, the hormone associated with femininity. Due to the levels of these two hormones present, it is incredibly difficult for women to build the muscle mass and quality that men produce without taking an additional supplement or male hormones.

Bodybuilding can slow your growth

This myth arose because there are a disproportionate number of competitive bodybuilders who are quite short in stature. In reality, this disproportion is more likely because taller bodybuilders are selected for other sports where height and size are important, leaving shorter bodybuilders to compete. In the same context, short bodybuilders could also do better in competition because their shorter limbs make their muscle mass look better proportioned, which is ideal for competitive bodybuilding.

Your muscles get fat once you stop exercising

I want to make one thing perfectly clear here: it is physically impossible for muscles to turn to fat. They are two completely separate types of tissue, and it would be like saying that skin can turn into bone. The root of this myth comes from the fact that many bodybuilders get relatively fat after stopping training. What actually happens is that muscles shrink once they are no longer trained, which takes a year or more to happen. During this time, the former bodybuilder makes the mistake of continuing to eat large amounts of nutrient-dense foods as he did when he trained intensely and used up all his energy. This large energy intake, along with the lower energy expenditure, means that the excess is stored as, among other things, fat. If you reduce your energy intake when you stop training, this myth can be avoided.

Those are probably the most common myths about bodybuilding that I still hear almost daily. You can see how many of them show up, however you don’t have to scratch far below the surface to see that they are wrong too. Exercise In general, almost any exercise will have benefits for the person doing it. Sometimes myths are simply excuses others use to make themselves feel better about not doing something for themselves.

A Copy of the Dash Diet: Tips for Switching to the Dash Diet Meal Plans

Excess body weight is closely related to increased blood pressure. Therefore, weight reduction lowers blood pressure in a large portion of people who have high blood pressure and are more than 10% over ideal weight. Excessive alcohol consumption can raise blood pressure and cause resistance to high blood pressure therapy. If you drink alcohol, you should limit your daily intake to one drink per day for women and two drinks per day for men.

Regular participation in aerobic exercise and physical activity is beneficial in both preventing and treating high blood pressure. Unfit people with normal blood pressure have a 20% to 50% increased risk of developing high blood pressure compared to their more active and fit peers. The higher your salt intake, the higher your blood pressure, and almost all Americans consume more salt than they need. African Americans, older and middle-aged adults, and people with high blood pressure are more sensitive to salt than others.


The DASH eating plan is based on 2,000 calories a day. Use this chart to help you make food choices or take it with you when you go to the grocery store.

* Grains and Grain Products

1. Daily servings: 7 to 8

2. Serving sizes: 1 slice of bread, 1 oz. dry cereal, 1/2 cup cooked rice, pasta, cereal

3. Examples: whole wheat bread, English muffin, pita bread, bagel, cereal, grits, oatmeal, crackers, unsalted pretzels, popcorn

4. Importance of the food group for the DASH eating plan: main source of energy and fiber

* Vegetables

1. Daily servings: 4 to 5

2. Serving sizes: 1 cup raw leafy vegetables, 1/2 cup cooked vegetables, 6 oz. vegetable juice

3. Examples: tomatoes, potatoes, carrots, peas, squash, broccoli, turnip greens, collard greens, kale, spinach, artichokes, green beans, lima beans, sweet potatoes.

4. Importance of the food group for the DASH eating plan: rich source of potassium, magnesium and fiber

* Fruit

1. Daily servings: 4 to 5

2. Serving sizes: 6 oz. fruit juice, 1 medium fruit, 1/4 cup dried fruit, 1/2 cup fresh, frozen, or canned fruit

3. Examples: apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, plums, grapes, strawberries, tangerines.

4. Importance of the food group for the DASH eating plan: important sources of potassium, magnesium and fiber

* Low-fat or fat-free dairy products

1. Daily Serving Sizes: 2 to 3

2. Serving sizes: 8 oz. milk, 1 cup yogurt, 1 1/2 oz. cheese

3. Examples: Fat-free (skim) or low-fat (1%) milk, fat-free or low-fat buttermilk, fat-free or low-fat regular or frozen yogurt, low-fat and fat-free cheese

4. Importance of the food group for the DASH eating plan: main sources of calcium and protein

* Meat, poultry and fish

1. Daily servings: 2 or less

2. Serving sizes: 3 oz. cooked meat, poultry, or fish

3. Examples: select only lean meat, remove visible fats, broil, broil or boil instead of frying, remove skin from poultry

4. Importance to the food group for the DASH eating plan: rich sources of protein and magnesium

* Nuts, seeds and dried beans

1. Daily service: 4 to 5 per week

2. Serving sizes: 1/3 cup or 1 1/2 oz. walnuts, 2 tablespoons or 1/2 oz. seeds, 1/2 cup cooked dry beans, peas

3. Examples: almonds, hazelnuts, dried fruits, peanuts, walnuts, sunflower seeds, beans, lentils.

4. Importance of the food group for the DASH eating plan: rich source of energy, magnesium, potassium, protein and fiber

* Fats and oils

1. Daily servings: 2 to 3

2. Serving sizes: 1 teaspoon soft margarine, 1 tablespoon low-fat mayonnaise, light salad dressing, vegetable oil such as olive, corn, canola, or safflower

3. Examples: soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil such as olive, corn, canola, or safflower.

4. Importance of the food group to the DASH eating plan: DASH has 27% of calories in the form of fat, including fat in or added to food

* Sweet

1. Daily servings: 5 per week

2. Serving sizes: 1 tablespoon sugar, 2 tablespoons jelly or marmalade, 1/2 oz. jelly beans, 8 oz. lemonade

3. Examples: maple syrup, sugar, gelatin, jam, fruit flavored gelatin, jelly beans, hard candy, fruit punch, sorbet, ice cream

4. Importance of the food group to the DASH eating plan: sweets should be low in fat

Note: Fat content changes the fat and oil serving count. For example, 1 tablespoon of regular salad dressing equals 1 serving, 1 tablespoon of low-fat dressing equals 1/2 serving, 1 tablespoon of fat-free dressing equals 0 servings.