GET FIT

 Testosterone is often called the “male” hormone. However, both men and women produce this hormone. Hormones are molecules that regulate the body. They are usually produced in one location in the body and travel to other organs. Other hormones in the body include growth hormone and thyroid-stimulating hormone.  Testosterone is an androgen hormone. It produces male characteristics in the body. Testosterone is made in the following locations:  testes in men  ovaries in women  the adrenal glands, located above the kidneys in both men and women  Men have higher levels of testosterone in their bodies than women do. In either sex, if testosterone levels become imbalanced, adverse symptoms can occur. #1) Exercise regularly If you want to prevent several lifestyle-related issues, you may want to exercise on a regular basis. It is interesting to note that exercise can boost your testosterone. According to a research study, people who exercise on a regular basis expe...

 Making lifestyle changes doesn't come naturally. To change your eating and exercise habits, you've got to plan - to make it happen. some tips to help you lose weight:- #1)Drink water     Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories. #2)Cut down on alcohol  A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. #3)Get more active  Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.  Find an activity you enjoy and are able to fit into your routine. #4)Eat plenty of fruit and veg  Fruit and...

# Do notunderestimate breakfast Breakfast is the most important meal on the day. Breakfast counteracts your muscles to breaking down on the most effective way. On the night the blood sugar is goes down and if you not eat a good breakfast you stop your muscle from growing. TOP 3 MUSCLES BUILDING BREAKFAST:- 2 eggs, 350ml milk, 150-200g flour, 2 teaspoons cinnamon, 2 scoops whey protein. 60g oats, 1-2 scoops whey protein, flavour with fruit, honey or cinnamon. 3/4 cup Greek yogurt, 1 banana, 50g strawberries, 50g blueberries, 1 handful seeds & nuts, 1 scoop whey protein. #Nutrition  Do not take nutrition instead of food. Nutrition works best as a compliment to your food or as a boost before training. But never believe that nutrition makes your muscle grow the way that real food does. Also test different to see what nutrition that fits your body best. #Eat every 3-4 hour You muscle grow as long as you have the right amount of blood sugar in your body. As long as you have that the ...

 Getting Started  If you're a beginner, aim for 30 minutes of cardiovascular exercise at least three times a week, and 20 to 30 minutes of strength work three times a week. Be sure your strength workout covers all major muscle groups, in your upper body, lower body, abdominals and back. Shoot for three sets of 10-15 repetitions of each strength exercise.  No matter what type of exercise you do, be sure to start slowly and gradually increase your workout time and intensity. And don't forget to listen to your body, says Weil.  "Focus on the muscles that you think you should be working," he says. "See if you feel it there. If you're working your abs and you feel it in your neck, then it's not right. Close your eyes and start to tune in to your body." The 5 Elements of Fitness:-  According to Steele, an effective fitness program has five components, all of which you can do at home:  A warmup.  A cardiovascular (aerobic) workout.  Resistance (strength-...

 Wondering how to gain muscle? There are many fads, gimmicks and “quick fixes” to be found, but there is really only one healthy way to gain muscle mass. You don’t need to be gifted with great genetics or use potentially dangerous illegal hormones or steroids. Your best bets if your trying to build muscle mass are omelettes, smoothies and cottage cheese. The “how to gain muscle” question has a relatively simple two-step process: 1) increase your caloric intake, and 2) workout. This combination will provide the desired results. 3)eat fruits and vegetables with each meal. 4)Eat carbs only after your workout. 5)Drink water to help you build muscle mass. Don’t be embarrassed to look in the mirror! You CAN have the body that you strive to achieve. When you first begin thinking about how to gain muscle, the first instinct may be “But I don’t want to gain fat”. Losing fat and gaining muscle mass are two different objectives, and are tackled in two different ways. At this point you have to...

 Myth #1 Abdominal muscle is different from other muscle of our body.         Do you work your abs differently from other muscles in your body, doing tons of reps and working them every day? If so, you're not alone. Too often people work their abs every day without rest, hoping to burn the fat off with more exercise. However, your abdominal muscles are just like every other muscle in your body, so you should train them the same way you would train, say, your biceps or your chest. That means strength training 2 to 3 times a week, with rest in between and a variety of exercises to target different areas of the abs. Try dynamic moves that focus on core strength and that involve your stabilizer muscles; the muscles you use all day long to hold your body in place. One of these is the plank exercise. To do this move, get into pushup position and hold it for as long as you can, keeping your belly tight and your body straight. You can do this move on your elbows,...