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Reasons Your Thighs & Butts Arent Changing No Matter How Much You Work Out
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You’ve done more than your fair share of squats and lunges but a firm butt and strong thighs still feels like a dream. Unfortunately, it may just be your genetics. Jillian Michaels says that some individuals are born with fewer muscle cells and more fat cells than others. However, this doesn’t mean you can’t have a sexy lower region. The following are some common mistakes people make while trying to sculpt their butt and legs and how you can correct them:1. Your goal isn’t realisticA few workouts aren’t going to be enough to tone your butt and legs. While it is easier to sculpt your lower body than your midsection, going for a couple of gym sessions a week isn’t going to be enough. Aim for three lower body sessions per week and expect noticeable changes in four to six weeks.2. You aren’t eating for your thighsIf you want to transform your body, you have to transform your diet. Up your protein, good fat, fruit and vegetable intake and you’re good to go. Processed foods, trans fats, sugar and excessive salt just aren’t going to cut it. Protein is the most important nutrient when it comes to sculpting your body because it boosts your metabolism, increases muscle mass and thus, helps you burn fat faster. Your butt and thighs are primarily muscle so don’t worry about gaining more mass down there making you look bulky.3. You’re lacking cardioYou’re working your body every day but you’re still a little pudgy – chances are you aren’t doing enough cardio. Cardio helps burn the fat covering your muscles and it enhances your stamina. If you’re short on time, try spinning for your legs. The constant pedaling molds your legs and also helps burn 480 to 780 calories an hour!4. Your weights are heavy enoughYou’ve gotten into the weight training bandwagon but you still aren’t seeing definition. If you’re new to weights, it’s okay to start with your body weight and some light dumbbells. However, you can’t stick to the same intensity for several weeks in a row. Once your set number of reps, say 12 reps, stop feeling challenging enough, increase the weights.Some great butt and thigh workouts that allow the usage of weights include squats and lunges in which you can successfully work with 16 pounds and above (increase 2 lb every week)....

Foods You Can Eat to Beat Anxiety
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Research has proven countless times that certain foods can make us happier and calmer, while others can function as stimulants. People experiencing stress, anxiety, panic attacks or anything related to a negative mood do not have to count on antidepressants to alleviate the pain they are going through. Simply adding some foods to your diet can boost your mood and squeeze out the negativity from your life.1. AvocadoThere’s a reason avocado on toast is one of our favorite breakfast options. Avocados are loaded with B vitamins, which help in improving brain cell and nerve health. There’s a chance that your anxiety and stress may be a result of a vitamin B deficiency.Avocados are amazing stress-busters. Not only do they provide us pleasure with their great taste, but they’re also incredibly nutritious. They’re rich in potassium, which helps lower blood pressure and monounsaturated fatty acids that also play a role in boosting your mood. Instead of grabbing sour cream or mayonnaise as dips, try making a batch of fresh guacamole – we promise you, you won’t look back.2. TurkeyTryptophan is an amino acid that stimulates the brain to produce feel-good chemicals. Turkey is rich in this stuff. Tryptophan is a precursor to serotonin, which is a neurotransmitter that contributes to calmness and a positive mood. Turkey isn’t the only source of tryptophan. Foods such as chicken, milk, cheese, bananas, nuts, nut butters, soy, sesame seeds and oats are also excellent sources.3. AsparagusAnxiety and depression have been linked to low folic acid levels several times in medical and scientific literature. Asparagus is a great source of this mood-boosting nutrient. One cup provides two thirds of your daily recommended value. What’s great about asparagus is that it can be included in any meal.4. BeefMeat lovers rejoice! Beef is packed with B vitamins include vitamin B1 or thiamin which plays a massive role in your mood. A deficiency in B complex vitamins like folic acid or vitamin B12 is a direct trigger to increased stress and depression. If you suspect your B levels are low, try taking vitamin B supplements or consuming more foods containing vitamin B. other sources include rice, nuts, chicken, citrus fruits, legumes and eggs.5. TurmericTurmeric consists of antioxidants called curcuminoids that have neuroprotective qualities and can help improve your mood. Adding turmeric to your food has been proven to ward off even major depressive disorders that are closely associated with anxiety disorders....

Tips To Turn Off Your Weight Gain Hormones_1000x1000
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The bottom line is sometimes weight loss has little to do with exercise and your calorie intake. For many people, the problem stems from hormonal imbalances. Hormonal issues related to thyroid and insulin are well known. Both can lead to weight gain. People who have underactive thyroids (hypothyroidism) have a low metabolic rate. Their metabolism continues to slow regardless of any caloric deficits created. Other less known hormonal problems related to weight gain include:1. LeptinLeptin is the appetite regulating hormone that signals the brain to stop eating, making you feel full. However, consuming too much sugar can cause problems with your leptin levels, inhibiting its signals. Leptin levels can be negatively affected by high levels of fructose in the body from processed foods with added sugars and fruit, which is why you should stick to 5 servings of fruit a day.Since your liver cannot process fructose fast enough, the body converts the excess to fat and transfers it to the blood as triglycerides. The blood deposits these fats in the liver and other regions in your tummy. As more fat is formed from fructose, your leptin levels rise as well creating leptin resistance in the body. This causes the body to miss your feeling-full signal, making you overeat.2. EstrogenAlthough estrogen is weight loss friendly, an imbalance in this hormone can turn tables. An unsteady rise in estrogen levels stimulates insulin resistance in the body. This accumulates sugar in the bloodstream and pushes the body to convert the sugars to fat. To ensure that estrogen remains your lifelong friend, you need to consume more protein. Look for high quality protein sources such as grassfed beef, organic poultry, organic milk, eggs and legumes.3. TestosteroneOur bodies are exposed to a multitude of toxins every day. Some of these toxins are present in the food we eat, the air we breathe and the products we use on our hair and skin. These toxins work similar to estrogen when absorbed into the body. When estrogen levels exceed your testosterone levels, you may experience a negative impact on your metabolism and muscle development and thus, weight loss.4. CortisolOne of the most hated hormones, the stress hormone, cortisol, can put your body into complete fat-storage mode. Stress is the main culprit so your best bet would be to practice ways to reduce it. Coffee is an excellent cortisol-buster so starting your day with a cup of Joe isn’t as bad as you may think....

Visceral Fat A Major Health Concern
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Visceral fat is basically the excess intra-abdominal adipose tissue accumulation. This fat is stored within the abdomen region and therefore covers a number of sensitive internal organs namely, liver, pancreas, and intestines. This gel type fat is a deep in nature, which is stored underneath the superficial belly fat. If you have a large waist, that’s a indicative that you are storing a lot of dangerous visceral fat, but don’t be too sure as anyone can have visceral fat, without even knowing it. Visceral fat is considered highly dangerous and is also termed as “active fat” because this type of fat plays a critical role in changing the way your body works and hormones operates. This type of fat is considered toxic and increases the trouble in the body since it tends to act as the organ of the body and just like the other organs of the body starts pumping out hormones and inflammatory substances. Not only does this increase the production of pro-inflammatory chemical, it also tends to play a dynamic role in regulation of moods, weight, eating patterns, and functioning of the brain.Human body is designed in such a way that there is a perfect amalgamation of chemicals which play a well defined role to trigger the brain to perform the right action like tell you when to sleep, when to eat, how much to eat, etc. The effective communication working between the brain and these chemicals are the one’s that hold the accountability of maintaining a healthy weight or making you more susceptible to weight gain and visceral fat storage.The base of the weight of a human body is defined by the blood sugar levels which are controlled by the hormone insulin. Insulin is the one, which is responsible for managing the blood sugar levels. In order to digest the food the body breaks down sugar into simpler units which are known as glucose. This glucose then enters the blood stream and trigger the release of insulin from the pancreas, and then insulin has the important job of ushering blood sugar into cells throughout our body. This ultimately helps in energizing the brain, body tissues and muscular functioning. On the other hand, insulin also corresponds to body fat stores, including the visceral fat stored deep within our bodies. When there’s too much glucose in our bloodstream, glucose gets stored as fat in the body. The more often and longer that blood insulin levels remain high, the more likely a person is to accumulate excess body fat and to battle weight problems.ASSESSMENT OF VISCERAL FATThe most effective and certain way is to undergo an MRI scan (Magnetic Resonance Imaging scan). You can also use the BCA (Body Composition Analyzer) machine to assess the level of visceral fat in your body. Along with this, another good indicator is to take a waistline measurement. As per the Harvard University, around 10% of the total fat is likely to be stored as visceral fat, therefore if you are carrying higher amounts of body fat that this, it is more likely that you are also storing excessive visceral fat.MAJOR RISKS OF VISCERAL FAT1. Higher Risk of DiabetesIn comparison to the other types of fat, visceral fat is thought to play a larger role in insulin resistance. This automatically means that people who have this type of fat in their body are at a heightened risk for developing diabetes. This is the reason why abdominal fat is viewed as a bigger health risk than hip or thigh fat, not only for diabetes but for many other chronic diseases too.2. Increased InflammationAnother major problem caused by this fat is the production of hormonal and inflammatory molecules that get dumped directly into the liver, leading to even more inflammation and hormonal reactions. If there is a layer of visceral organs like the liver, heart, kidneys, pancreas and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of.3. Difficulty in Losing WeightPeople tend to gain more and more weight as the time passes on and one of the main reason is that stored body fat affects hunger levels, especially visceral fat. Though it sounds unreal, but your body’s metabolism levels are highly governed by none other than the existing stored fat. Fat messes with our appetites and makes it easier to overeat due to hormonal changes that take place. If there are higher levels of insulin that automatically converts the calories into body fat making it a never ending cycle. The mind loses its effective functionality when you tend to eat more of refined carbohydrates such as white flour and sugar. This makes it very difficult to follow a moderate-calorie, healthy diet. Thus, it is really important to kick your sugar addiction and address weight gain and visceral fat formation as soon as possible.4. Battle with Heart Disease and StrokesInflammation caused by excessive fat is the main contributor to heart disease and other inflammatory disorders. Visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides, high blood pressure and high cholesterol.SOLVING THE PROBLEM OF VISCERAL FAT1. Opt for Healthy, Balanced MealsCreate and follow a meal plan that focuses on improving your health and helping you to lose weight. As per the recommendations given by the American Diabetes Association, limit your total daily fat intake to 20 – 30% of your total calories, saturated fat less than 70%, and eliminate harmful trans fats from the meals. Try to consume more of fresh vegetables and fruits, lean protein and complex carbohydrates such as beans, lentils and sprouted grains for energy and fiber. Also try to include healthy vegetable oils for cooking like coconut, sunflower, olive, avocado and grapeseed oils.2. Incorporate Healthy HabitsIt’s not only healthy eating but overall lifestyle habits that play a crucial role in getting rid of visceral fat. Say no to smoking, drinking, junk food, refined carbs if you are serious about getting fit. Choosing healthier lifestyle choices will improve your quality of life and will show up in weight loss. Along with this, make sure you incorporate the following in your daily living – deep breathing, yoga, quick walks, plenty of sleep.3. Don’t Forget ExercisingIt is important to exercise for at least 30 mins every day which will help you stay on track. If you lose around 5-10% of your total body weight it can actually help in reducing the visceral fat stores. In order to achieve this, you must burn more calories than you consume, and for that exercising is a must. Any form of exercising is welcomed – be it walking, circuit training, brisk waking, biking or any other activity.4. Stay MotivatedIt is important to understand that the process of weight loss does not happen overnight. Even a minuscule of weight loss will play an important role in reducing your visceral fat stores. This is enough motivation to stick with your eating and exercise program. Track your meals and exercise in a calories tracker app like MEVOLIFE, which will help you to reach your goals faster and speed up your weight loss journey. ...

MevoLife The Indispensable Android Health & Fitness App
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MevoLife is your go-to app for health and wellness, and fitness and nutrition, because you deserve to maximize the power of your Android smartphone. You should have an all-inclusive app that also tracks your exercise and personal training, records your progress at losing weight, and gives you access to a social network of like-minded friends and colleagues.We are the ultimate android health app, given the number and quality of features we offer, in addition to our emphasis on individual wellness and helping you reach your specific fitness goals.As your preferred android wellness app, we empower you to get the information you need – the dieting and food recommendations you want – so you can transform your body and reinvigorate your soul.This emphasis on health news, healthy eating, strength conditioning and improved nutrition will enable you to better follow your dietary rules and fulfill your wellness expectations.MevoLife brings these features to life with a distinctive layout and absolute convenience. We are the solution you can use with ease, since our android health and wellness app includes the information you crave and the options you will soon enjoy.Now, make enhancing your health the top priority it should be; the singular priority it must be....

Introducing MevoLife The Ultimate Android Health and Wellness App
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MevoLife is an acclaimed Android health app for an obvious reason: It informs – and inspires – users to track and maintain their exercise and nutrition, record and check their respective weight loss goals, and connect with a social network of friends and supporters. This wellness app, which includes real-time updates and topical references to dieting and personal health, is the comprehensive solution people want for their android smartphones – period.These benefits highlight the importance of having an all-inclusive android fitness app, which is easy to use and exciting to access. Those rewards accrue to anyone with an interest in personal health, smart nutritional habits, safe and effective dieting, and encouragement from people who understand this matter.MevoLife has the features you want – we give you the freedom you deserve to possess – so you can make your health and fitness the most vital issue it should be; the most relevant subject it must be.MEVO is your true all around fitness mentor that makes it easy and fun to get you fit, that is available for your smart phone. It’s a complete package of diet plans, easy & simple fitness workouts & exercises, calorie tracker, pedometer, and lots more...

Creating a Comprehensive Health & Personal Wellness App MevoLife for Android Smartphones
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MevoLife is your total Android health and fitness app because of its comprehensive features and impressive ease of use.By making so many features so effective, and by making an Android fitness app so intuitive to use, people now have an opportunity to conveniently track their exercise, catalog their nutrition and diet, record and maintain their weight loss, calculate and synchronize their physical progress, and connect with a social community of fellow friends and enthusiasts.An Android health and wellness app of this caliber transforms your approach to diet and exercise; it revolutionizes the way you address fitness in general and nutrition in particular, allowing users to have a single application that covers every relevant issue; that combines everything you want – everything you need – through your Android smartphone or tablet.This solution defines the success of MevoLife. It is the digital complement to personal wellness, individual health, and diet and nutrition....

Ways to Add Quinoa to Your Diet
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Here comes the star of all the grains – Quinoa, a tiny, bead-shaped, bitter flavored and firm textured grain. Unlike wheat or rice, quinoa is a healthy protein – containing all eight of the essential amino acids. United Nations label it as a supercrop for its health benefits: packed with dietary fiber, phosphorus, magnesium and iron. It is also gluten-free and easy to digest. Quinoa is easy to prepare and its fluffy texture and slightly nutty flavor make it an excellent alternative to white rice or couscous. Check out some of the smartest ways you can make this wonder grain a part of your weight loss regime –1. Plain Quinoa – Quinoa has a lovely nutty flavor, and it can cook in less than 20 minutes, so we think it’s a great alternative to pasta or rice for a quick meal. You can simply rinse the quinoa, toast in a saucepan, add liquid and bring to boil, fluff and enjoy!2. Substituted for another grain -Quinoa has a similar texture when cooked to other fine and fluffy grains like bulgur wheat or rice. So it’s great substituted in dishes that use it as a core ingredients like quinoa tabbouleh or fried quinoa with vegetables.3. In a salad – Quinoa is a fabulous base for easy, quick, filling grain salads. You can start using it as an ingredient in any of your favorite salad and we are sure you will love it.4. As a stuffing – Quinoa makes a great stuffing. You can use it as a stuffing in tomatoes, dumplings, stuffed mushrooms or chile relleno. It just goes perfectly with everything.5. Eat in Breakfast – Quinoa’s high protein content and quick cooking time make it a great breakfast as it will keep hunger pangs away for hours. Try it in a form of breakfast bowls, pancakes with a little maple syrup and a handful of nuts, or simply sauteed with a fried egg on top!6. Soups – Quinoa tastes delightful in the form of liquid as well. Just cook it with your favorite vegetables and a hearty soup is ready for you in no time.7. Toss into a smoothie – Though chia seeds or flax seeds are a common addition to smoothies you can simply add quinoa also to get that extra punch of proteins. The dose of protein will transform your fruit smoothie into a legitimate morning meal that will keep you full until lunch. Use 1/2 cup of cooked quinoa per 1 cup of smoothie.8. Amazing option for an energy barHow about making your own version of your favorite breakfast bar that too with the addition of quinoa. Doesn’t it sound yum? They really taste great and are loaded with protein when combined with oats, seeds, nuts, dried fruits, chocolate chips and your favorite butter.This satisfying super food is more versatile than you think and will surely contribute in boosting up the weight loss process. Download Mevo app now from Google Playstore/App Store to get amazing healthy quinoa recipes which will keep you motivated to accomplish the weight loss goals faster and live a healthy life.Play Store link – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enApp Store link – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8...

Common Weight Loss Blunders
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It is not always true that the weight loss results are not showing up because of absence of willpower and dedication, sometimes it is all because of the wrong information. Let’s checkout some of the common mistakes that may be the reason you are not able to reach to your weight loss goals:1. Lack of sleepThough nutrition and exercise play a pivotal role in the weight loss journey but if you don’t give your body the sleep it needs, your efforts aren’t going to be maximized. The hormone imbalance in the body caused due to lack of sleep works to counteract every weight-loss maneuvers. In a study conducted by University of Chicago it was highlighted that when dieters slept for only 5.5 hours per night, they lost 55% less weight from fat than they did when sleeping for 8.5 hours — despite following the same dietary and workout habits.2. Too much stress on cardio workoutFocusing on cardio workouts leads to many benefits, but fat loss isn’t a big one. While cardio burns calories during workouts, it doesn’t help you burn calories after the session is completed. Strength training on the other hand results in excess post-exercise oxygen consumption which increases your metabolic rate — the number of calories you burn before factoring in activity. Also do not forget that too much exercise is traumatic for your body and will break down your metabolism rather than build it up. Try alternating high-intensity exercise sessions with low-intensity or recovery days, take at least a day or two completely off per week and listen to your body.3. Obsession with weight scalesWeight is not the only measure to assess your health. If you are too much obsessed with weighing scale you are likely to get demotivated as there is no major change in numbers on daily basis. It is recommended to limit weighing yourself to once a week and consider other factors like how your clothes fit, your body-fat percentage, how you feel and your overall lifestyle to assess your weight loss efforts.4. “Low Calories” & “Weight-Loss friendly” is not the sameIf you reduce calorie intake you lose weight but that does not mean that lowering more calories will lead to more weight loss. If there is too much calorie deficit in the body it is likely to enter the starvation mode which results in fostering an unhealthy relationship with food. Also if your drastically reduce entire food groups from your diets it can energy levels, metabolism, digestion and overall health.It is important to consider that there’s a huge difference between low-calorie and nutrient-rich foods. The quality of your calories determines your satiety, blood sugar levels, hormonal patterns and overall health. It is important to consider that a serving of diet soda might not make any change in your total calorie intake but on the other it does not offer any nutrition too. Lay stress on balance of nutrient rich food rather than just focusing on low calories food if you want to achieve your weight loss goals.5. Slow & steady wins the raceGoing all in at once hampers you weight-loss plans than actually taking you to towards them. If you intend to do everything at once – cut 500 calories from your daily intake, eat five servings of fruits and veggies per day, work out, etc. — there are high chances of slipping up. It is rather advised to slowly integrate healthy habits into your routine in manageable chunks, so that you’ll have a chance to master each change before adding more....

Foods to Avoid Before a Workout Session
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People are always busy talking about what they should eat after a workout session to make the most of it, but what is often ignored is what not to eat to maximize workout benefits. When you exercise, a large volume of blood is pumped to the muscles engaged and the flow in stomach area is reduced. In order to avoid any stomach problems because of reduced blood flow, following is the list of general items which should be surely avoided before a workout session –1. Fruit JuicesFruit juices do contain carbs and other fluids but having a glassful just before a workout might not be the smartest idea. This is simply because that fruit juices are high in sugar which takes quite a while to digest. If you want to have an orange/mixed fruit juice it’s best to consume them as part of a meal or smoothie an hour or more before exercise and/or after a workout to refuel your body.2. Spicy FoodsThough it is not difficult to workout after having a bowl of your favorite spicy noodles, but it is important to consider that spicy foods stimulate the digestive system and may cause heartburn, which is not what you want during a workout. It is recommended to avoid the consumption of any sort of spicy foods for up to 24 hours before to give the GI tract a rest and go for easy-to-digest, less spicy foods before a workout session.3. Alcohol/ Alcoholic BeveragesIt is advised to stay away from alcohols if you really want to shed off those pounds. Alcoholic beverages should be avoided as they have diuretic properties plus are dehydrating in nature, and they further suppress fat oxidation, which makes it harder to achieve body composition goals. Not to mention that working out under the influence of any type of alcohol can be hazardous too!4. Green leafy vegetablesHere we are mainly talking about the cruciferous vegetables which includes broccoli, Brussels sprouts, cabbage, bokchoy, and cauliflower. Though these vegetables are extremely healthy but it is important to consider the fact that these veggies are also high in raffinose (a trisaccharide containing glucose, galactose, and fructose units) which makes digesting them a time taking affair.5 BeansBeans is the ultimate option for athletes on high-fiber vegetarian diets as they are extremely high in nutritional content but having them as a pre-workout food may result in nutrition explosion in the body, especially fiber. 1 cup of beans contains 16 grams of fiber, which is like the half of what you require in the entire day. Further the beans are rich in carbohydrate raffinose, which too can result in upsetting the stomach. So it is advised to keep those delectable three-bean soup and veggie-bean burritos as your post workout fuelers.6. DessertsDesserts are a big no when you are going for a workout session all because they are high in fats like oils, shortening, cream and butter and you would not want your body to eat something like this when you’re about to engage in a workout session to make it better.In order to make the most of your workout sessions, it is advised to say no to all these items. After all you are working out to make things better and not worsen them.Cheers to your efforts!Download MEVO app now to get healthy pre-workout and post-workout recipes which will help you to make the most of your workout sessions –Play Store link – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enApp Store link – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8...

Is Fructose Bad for You
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Sugary drinks are less preferred since they lead to weight gain. The main reasons behind these arese –1. Sugary drinks are extremely high in empty calories2. They don’t make you feel full3. You are unlikely to make up for the calories by eating lessIn today’s blog we are aiming at looking the wider story. Sugar or sucrose is mainly made up of two different sugars: glucose & fructose. Fructose has a bad reputation owing to the way our body responds to it. But beyond this, here we are aiming to figure out if our brain responds differently to fructose versus glucose. And how might this impact our appetite and food choices?Scientific ViewCurrently many studies highlight that sugary beverages lead to weight gain. The main reason for this is that these studies have considered the impact of glucose and fructose together since there was lack of resources which would help in standardizing the diets of thousands of participants. To get down to the actual results of fructose versus glucose, scientists collected detailed data from 24 healthy adult participants.There was a study conducted in University of California, Los Angeles in which scientists randomly assigned participants a 10 oz liquid containing either 2 oz of fructose or glucose. The analysis was done for the data collected both before and after the participants sipped their sweet drink. The participants were called on later days to receive the drink they didn’t get on day 1. In order to get better results, the volunteers had to fast both times before having the drinks and follow the same exercise and dietary patterns.The results of study were that the participants reported their hunger and desire to eat decreased after both the fructose and glucose drinks. Along with this participants’ brain scans and food choices highlight another angle on the same –1. Blood insulin levels and blood sugar were higher in glucose drinkers than fructose drinkers. This is not such a good news as moderately higher insulin and blood sugar levels help our body feel more satiated which is likely to avoid any type of unhealthy eating.2. Participants who had fructose responded more readily to food pictures as compared to those who had glucose. This suggests that participants may be more motivated to eat after a dose of fructose.3. Fructose drinkers were more likely to choose food over a delayed money reward compared to glucose drinkers.This implies that after drinking fructose people can subconsciously pick immediately calorie-gratifying choices over long term benefits.The ResultsThough we can analyze from the above study that fructose and glucose affect us differently, we rarely eat fructose and glucose in isolation. The results imply that pure fructose isn’t good for you health-wise. The best way to reduce your intake of fructose is to eat less added sugar.Diet Advice: You can surely curb your sugar cravings with fresh fruits. Though fruits also contain fructose, but the amounts are relatively low. Along with this, fruits contains plenty of fiber to slow down fructose absorption. Further fruit is a natural source for valuable antioxidants, phytochemicals and vitamins like C, A, folate and many other nutrients. Not only this, eating fruits and vegetables is shown to lower your risk for heart disease, diabetes, cancer and so much more....

Rules for Stronger Biceps
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When anybody asks you about how your muscle building plans are going?; the first thing you do is lift your arm and flex your biceps. This automatically implies that the biceps are the most recognizable muscle group in the whole body. The way to have well sculpted arms requires more than a few sets of curls once a week. If you are really looking to build stronger biceps, all you need to do is start following these simple rules now –1. Target your back musclesThe biceps are a small muscle group compared to the other muscles in the body. Before laying all your focus on them, it is advised to target the bigger muscles. Why target back muscles? All the back exercise, especially the upper back ones involve biceps movement too. If you fatigue your biceps first, your back will never get the attention it needs. Target the right area first to get the desired bicep muscle results.2. No less than 8 repsThe best way to train your bicep muscles is to use variation of the curl exercise – exercises where you hold weights in your hands and bend your elbows to bring your hands closer to your shoulders. This movement requires single joint working which does not go well with heavy weights. If you try to go too heavy, you’ll have to swing the weight with your hips or lower back, taking the tension off your arms and increasing the risk of injury. It is advised that when you are aiming to train your biceps, use a weight that allows you to do at least 8-15 reps. The best recommended workout pattern would be 3-5 sets with at least 30 total reps!3. Weight moderation is the keyYou must have seen that a lot of people use heavy weights, slinging the weight up and letting it fall back to the starting position. Please don’t try to imitate the same as it would be one of the biggest mistakes you can make when trying to build stronger biceps. Controlling the speed of your reps is important because if you let the weight down too fast, the muscles relax and won’t grow. Try following the 1-2-3 tempo – take one second to curl the weight to the top position, squeeze your biceps for two seconds, then take three seconds to lower the weight back to the starting position to get the best muscles!4. Take the challengeFocus hard on your biceps by moving the weight and squeezing your muscles at the top of every rep, which will make the muscles work overtime and make each and every set more contributive towards your goal. To take it further, try squeezing your biceps even when you are lowering the weight. Be careful as this method is likely to make you extra sore!5. Try Different Wrist positionsDoing the same curls everyday can be a boring task. To spice up your workout session try various wrist positions like supinated (palms-up), pronated (palms-down) and neutral (palms-facing)often. Changing the grips will also help in targeting the bicep muscles in different ways, as well as work smaller forearm muscles that can make your arms look bigger. Opt for muscles and keep switching your wrist position after every few reps.Though building stronger biceps takes patience & rules – use lighter weights, lift weight slowly, change wrist positions and more but believe us these efforts will be worth it when you will be bursting out of your shirtsleeves and asking “whose got the strongest biceps?”Looking for some amazing bicep training plans? Download MEVO app now available both on App Store & Play Store –Play Store link – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enApp Store link – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8...

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