Sensible Weight Loss Strategies To Lose Weight Fast

I'm sure we're all aware that losing weight is often a very difficult pursuit; we are constantly bombarded by conflicting information and new research that goes against the past studies. This can make it very difficult for beginners especially to get started on their fitness journey. One of the most damaging things in this industry is the amount of 'fad' diets - those that aren't backed up by proper research but instead create hype by promising outrageous guarantees of major weight loss in only a short period of time.

With this in mind, it's important that both beginners and experienced fitness enthusiasts refer back to the basics of health and fitness; going back to the foundations is something that is often overlooked, yet provides great benefit.



Weight Loss Strategies

There are many weight loss strategies that one must keep in mind when involved in fitness, with the amount of new information that comes out at a rapid pace it would helpful to refer back to the old information that has proven time and time again to be effective.

One of the best weight loss strategies is to keep a close eye on the nutritional values on the food packaging when shopping for your groceries - most commonly called the food label or nutrition facts.

In addition to the above, it's also important to keep our body hydrated; the majority of our body is made up of water which should tell you that you should watch your water intake carefully. Many times when we feel hungry it is actually our body telling us to drink more water - you should aim for about 4 liters of water per day (one gallon).

Importance of Healthy Lifestyle

You should also keep in mind how crucial it is to pursue a healthy lifestyle, there are many benefits that will make your life better and will give you more of a quality life. For instance, those who have a very high body fast percentage are more at risk of health problems, especially heart problems and those of cardiovascular nature. Not only can your lifestyle affect your physical health though, it can also have an effect on your mental health; learning how to properly deal with stress with make sure that you have a better quality of life and pursuing health and fitness will teach you how to manage this stress.

Avoid Obesity and Overweight

Not following proper weight loss strategies that have been proven to be effective will be of zero benefit to you if you are trying to avoid being obese or overweight. Monitoring your food intake levels and carefully checking the food labels will be the best step to take in this regard. It would also behoove of you to work out your basal metabolic rate (BMR) and work out a diet plan based around this number.

In addition to that, one of the best ways to prevent being obese or overweight is to apply yourself and do some exercise. Not everyone likes going to the gym and that's completely understandable, however this doesn't mean that you shouldn't do any exercise at all. You can play sports or do some activities that will get you moving such as paintball.

Eating Habits

When it comes to weight loss strategies, one of the best things to do is to develop proper eating habits. It can be very hard to go from eating a large amount of junk food to eating only healthy foods and drinking an adequate amount of water in just a short space of time. With this in mind, you should taper down on your junk food and gradually replace it with healthier alternatives. Instead of snacking on biscuits and sweets, instead opt for foods such as nuts or protein bars.

Inference

With all the fad diets and misinformation out there, it's important to come up with your own view on what you think is right and wrong. Don't believe something that you read online simply because it's there, but don't disapprove it either. You should take any information into serious consideration and if you think it is a theory that would affect you, do some more research on the subject. Come to your own conclusions about the matter and poor studies.

Conclusion

To sum up this article, there are many weight loss strategies that you can carry out right away in order to live a healthier lifestyle. One of the best ways is to check your food intake levels, check the nutritional value on the back of the packaging as you will be surprised when you find out how many calories are in some of the food that you eat.

DIY - A Tasty Anti-Inflammatory Drink You Can Make At Home - Jamu Kunyit

Over 50 million Americans have an autoimmune disorder - if you're one of them - read on for a recipe that could provide some much needed relief!

Having an autoimmune disorder, namely Ulcerative Colitis, I'm probably a bit more in tune with my body than most - my body speaks to me loud and clear. Over the past few years I've learned what food and drinks work for my mind and body, and this has saved me a lot of heart (and stomach) ache.



As I mentioned a couple of weeks ago, mint and ginger have healing properties that miraculously saved my Mexican vacation. Today I'll be showing you how to make a drink whose main ingredient is turmeric. Yep - a turmeric drink. Don't stop reading just yet! Along with providing a variety of health benefits, especially for people suffering from gastrointestinal issues, this drink comes with an added bonus: you'll experience what the locals in Indonesia drink - like becoming a world traveler without leaving your kitchen!

I first read about the healing powers of Jamu, or traditional Indonesian medicine, from fellow healer Chloe Park, who mentioned she fell in love with a turmeric juice beverage, Jamu Kunyit, when she was living in Bali. If you're like me, you're thinking, cool, a drink the Bali locals enjoy - tell me more! More likely, though, you're thinking, um, Turmeric juice sounds gross. Or you might even be thinking, I have no idea what turmeric is. Whichever category you fall into, let's rewind a bit and talk turmeric!

Turmeric is a fragrant yellow spice popular in Indian curries and contains the powerful compound curcumin, whose antioxidant and anti-inflammatory effects benefit a whole range of conditions, including IBD (Inflammatory Bowel Disease). It may also provide protection against colon cancer, boost cognitive performance, and early studies suggest it may even prevent and break down Alzheimer's brain plaques.

I was awakened to healing powers of Turmeric by a friend (Hi Nora!) who was able to stop talking a prescription medication (Asacol/Mesalamine) for her Colitis condition by taking Turmeric capsules (important note: I am not recommending you stop taking any medication, please first have a conversation with your trusted health professional!). When I heard Nora's story, I was intrigued, and did a little of my own research on the topic. More information on Turmeric came via a Harvard medical school graduate, and founder of Arizona Center for Integrative Medicine, Dr. Andrew Weil. In his Self Healing magazine, Dr. Weil says: "Cancer, in many cases is probably related to chronic, on-going inflammation. Turmeric is a potent anti-inflammatory, especially for people with gastrointestinal and hepatobiliary (liver or gall bladder) malignancies" You can safely take 2-8 grams in a capsule form daily, which ideally contains piperine, a component of black pepper that boosts turmeric absorption.

Personally, I like to use Turmeric capsules when my body "asks for them". You may be thinking, what does he mean ask for them. Here, I'll explain. Through yoga and meditation, my intuition has greatly increased. I call intuition that gut feeling we all experience on the inside, knowing what we should do when we're in a dilemma, or when something is wrong, or right. As bestselling author Malcolm Gladwell explains in his bestselling book Blink: The Power Of Thinking Without Thinking - intuitive decision-making can result in a better outcome than relying on more lateral methods, such as lists of pros and cons. A recent study backed this up, with brain scans showing that a structure called the ventral striatum responds immediately to subconscious cues. Scientists call it 'instrumental learning' - your instinct recognizes a situation as familiar and suggests an instant response before you've had time to process rational thought. So "pain" as I feel it in a particular place in my body, at a particular level - goes away when I take turmeric. Visit your local health food store to see what turmeric suplements they carry.

Let's get back to Jamu Kunyit, shall we? As Chloe explains, Jamu Kunyit is a drink that is highly regarded in Ayurveda and Chinese Medicine. While you might not think that a flavor used in curry sounds very tasty as a cold beverage, a little lemon, honey, and tamarind help create an exotic, flavorful drink with awesome healing benefits. As for me, I've found myself with higher energy, cleaner - and easier - bowel movements, less to no pain, less inflammation - and seemingly no joint pain that use to creep up sometimes. Magical eh?

If you're still unsure about whether to try this drink, consider that turmeric is also a natural liver detoxifier and a kidney cleanser. It speeds metabolism and aids in weight management. Plus, it alleviates conditions of depression, psoriasis, damaged skin, arthritis, and more.

Alright, you've got to be interested by now, right?!

Without further ado, here's my version of the recipe:Ingredients:

5-7 inches Turmeric

5-7 pieces of Tamarind

2 lemons (or lime if you prefer)

Raw honey

Water

Blender

Mason jar(s) or another glass jar with a lid

Peel Turmeric. Your fingers may turn yellow. No worries! Dish soap get's it right out. If your cutting board or counter top gets stained, slather on the all-natural dish soap and rub it in. Let it soak in for 5 min, or longer, and then scrub with water and sponge. The turmeric stain will vanish. Wanting a more potent drink, I used all the Turmeric in the package, and at less than $1.50, it was a bargain. In all I probably used around 12 inches.

Crack and open the Tamarind. Make sure you remove the inner roots as well. We're only going to use the inner fruit

Fill a pot with water, put peeled Turmeric inside and let boil for at least 20 minutes, or until the water becomes a rich and vibrant marigold color. Note, the amount of water you use will be the amount of liquid you have to drink later on.

While the Turmeric is boiling, get a pan and pour ~1inch of water into a pan with the peeled Tamarind. Stir the fruit with a wooden utensil. Mix it in with the water so it can melt and dissolve into a jam-like texture. More water shouldn't be needed, but if it's looking a bit dry, pour additional water as needed.

By this time you should be able to see the little seeds coming out. When the texture of the tamarind looks soft, turn the heat off and let it cool down.

Back to the Turmeric water. The color should now look ready. Pour in a little bit of cold water to lower the temperature. Pour the Turmeric water into the blender with the Turmeric roots. We boiled it so the root could soften and have more flavor. Now it's ready to blend, for even more flavor, and richness! The color should now look like an extra, extra fiery marigold.

Go back to the Tamarind in the pan. Using a wooden utensil, or if, like me, you prefer your clean hands, separate the soft bits of the fruit, like a jam consistency from the seeds and seed peels. Note: If you don't want to get your hands dirty the original recipe called for a strainer and bowl for this step but it didn't work for me. If you figure that one out do let us know.

Pour the Tamarind that has been caught in the bowl into the blender with the Turmeric water. Buzz it around again.

Squeeze your lemons into the blender, pour your healthy anti-inflammatory elixir into the mason jar(s), add honey, close the lid and shake to mix.

Store in fridge up to 3-4 days and drink daily.

To Improve the bioavailability of the main ingredient, curcumin, experiment with mixing black pepper, virgin coconut oil, or raw egg yolk(hey - I'm just the messenger), in with the Jamu drink.

Enjoy your drink! The first time I made this drink it made me feel warm, alive, and energetic. I'd love to hear how you feel after drinking. Tell me in the comments section at the bottom.

Note: I found tamarind and turmeric root at my local Ranch 99 Asian grocery store. I've also heard Whole Foods carries them.

Oh, BTW, this drink was pretty fast to make but did result in what was probably one of my best kitchen mess disasters. (Note to Self: hold down the blender top while blending) I'll have to blog about that another time, with pictures. Also, I should note that I used my back-up blender as my friend was borrowing my Vitamix Blender. Now my back-up blender,Cuisinart, because it is made from plastic, is a yellowish hue - due to the turmeric. Ironically my friends tell me they like the color and thought I bought it this way.

8 Ways to Naturally Reduce Inflammation

As with every problem nature seems to provide us with easy ways to solve it. Recently, we have been hearing in the news about the impact inflammation can have on the body. Inflammation has been linked to numerous diseases including, Alzheimer's, kidney disease, Parkinson's, uterine cancer, allergies, respiratory disease, heart disease, hypoglycemia, breast cancer, high cholesterol, degenerative arthritis, colon cancer, rheumatoid arthritis, infection, Crohn's disease, and osteoporosis.

Finding ways to reduce chronic inflammation in your body can lead to a longer, healthier life and reduce your risk of contracting these diseases. Here are eight simple things you can do right now to naturally reduce inflammation and start feeling better today.



1. Eat more wild seafood and increase your daily intake of fruits and vegetables. I know it sounds basic, but it's true. Increasing the amounts of fruits and vegetables you eat particularly the dark greens can dramatically reduce inflammation in your body. Meals high in bright colored vegetables contain fiber and natural anti-inflammatory properties. When choosing seafood try and select varieties that are wild over farm raised. If you have to choose farm raised look for organic. Salmon is your best bet but stick to the wild variety. Farm raised salmon is feed a diet of rich corn meal that can actually increase inflammation. Try to stick with fish from the Pacific and avoid the Atlantic varieties that contain higher levels of mercury and PCBs. Dr. Perricone has written a wonderful book, The Perricone Promise, where he outlines a very livable anti-inflammatory diet.

2. Get those essential fatty acids (EFA's) into your diet. One of the simplest ways to tame chronic inflammation is to add omega-3 fatty acids to your diet and luckily it is easy to do. Adding a handful of nuts and seeds to your diet can boost your intact of omega-3s. The best choices are walnuts, ground flaxseed as well as pumpkin and sesame seeds. Avocados and darkly leafy greens also are good sources for omega-3s. Mixing a salad with a tablespoon of Grapeseed oil can insure you get your daily dose of omega-3s. You can also take a fish oil supplement. Look for brands that contain wild fish oil and low levels of mercury. If you are a vegetarian you can try algal sources or flax seed oil.

3. Get the refined sugar and carbohydrates out of your diet. I know, I know, it's convenient, quick and easy and it sometimes even tastes good, but it's got to go. Refined foods have no place in a healthy diet. They need to be reserved for special occasions and treats only. Refined foods are not only loaded with preservatives, dyes and chemicals but they can cause inflammation to flare up leading to increased symptoms and allergies. The average person really only eats about 20 foods on a regular basis. We tend to be creatures of habit and eat the foods we enjoy over and over again. With just a little thought you can easily find healthy alternatives to your greatest offenders. If you absolutely love lasagna don't cross it off your list forever. Try spelt or rice pasta with ground turkey. If you would rather give up your car then your chocolate, believe me I can relate. Switch to dark chocolate, 60% cocoa or higher is best. Check the ingredients, no high fructose corn syrups or funny stuff. With a little creativity and thought you can keep you favorite foods, quell your inflammation and feel fabulous.

4. Look out for foods you might have sensitivities to, these can cause chronic inflammation in the body if left untreated. The most common ones are wheat, eggs, gluten, dairy, soy, and nuts. Eliminate them from your diet for a few weeks and then introduce them back in one at a time. See if you notice any changes to how you feel, such as headaches, foggy thinking or bloating. If you find an offender avoid it at all costs and look for substitutes to replace it with. If you find you have a problem with dairy try soy or almond milk.

5. Add a high-quality daily multivitamin. Emphasis on "high quality". A poor quality vitamin is really just a waste of your money. They are indigestible and pass through you body without even stopping to do anything nice for you. If you can find it try a liquid vitamin. They have absorption rates 10 times higher then pills and capsules. Life Force International makes a wonderful product called Body Balance. If you are already taking a multi vitamin have a look at the folic acid and B vitamins in the brand you are using. These vitamins seem to play a role in lowering inflammation though the medical community it still uncertain as to just how they do it. Other vitamins with anti-inflammatory properties are Vitamin C, D and E.

6. Consider adding a little Mangosteen to your life. In the past few years a new medicinal fruit has been introduced into the United States and it is holding great promise for the reduction of inflammation, promoting a healthy respiratory system and strengthening the immune system. Apparently the rind of the fruit has been used in folk medicine for thousands of years. Western medicine is beginning to give the little fruit some serious attention for its powerful antioxidant and anti-inflammatory properties. The fruit is pulverized and added to juice to create a nutritious drink. A few ounces a day is all that's needed to reap the benefits of this little purple fruit.

7. Go out and play! You've heard it a thousand times, I'm telling you again. Stress is a killer and can derail all the hard work you've been doing to get your inflammation under control. Once and for all get rid of that stress in your life. Take a little exercise find something that you actually like doing. Tennis, walking, gardening, swing dancing, pogo sticking, it doesn't matter just move your body in a way you find fun that you will enjoy doing on a regular basis. If it's a chore and a hardship you're not reducing your stress just adding to it. Breathe deep, practice yoga, look into meditation, forgive all those people that drive you crazy. Yes, even that guy who cut you off on the freeway. If chronic stress is a real problem in your life consider investigating biofeedback or therapy. Also people with a regular spiritual practice of some kind exhibit lower levels of stress. Look into mediation centers, synagogues , churches even a early morning walk once a week just to reflect on how good you really have it can make a profound difference in your stress levels and can help get cortisol, the stress hormone, under control.

8. Sleep it off. The perfect inflammation reducing technique. You need an adequate amount of sleep each night to give your body time to heal from the stresses of the day. Don't underestimate it. Napping also reduces inflammation. It is also a fantastic excuse for switching off the phone in the middle of day and decompressing for 10 or 15 minutes. Remember the more hours you sleep before midnight the better. Getting to bed by ten and waking at six will do better for your body then getting to bed by one and sleeping until ten.

So there you have it, a simple, easy and natural way to reduce your inflammation. By reducing your inflammation you can reduce your risk for the fatal five; heart disease, cancer, stroke, diabetes and lung disease. More importantly you'll feel great and you can put a little life back in your life!

A Mediterranean Diet Is Good for You

A few years ago my husband and I moved to Turkey. We like the lifestyle here where for eight months of the year the sun shines and it is lovely and hot. Unlike living in the tropics we do have definite seasons here and this last winter it actually snowed for a bit; the first time in twenty five years apparently.

With the climate comes a good Mediterranean diet which is rich in vegetables, little meat and lots of olive oil. It is quite easy to be a vegetarian here as the Turks have become masters of making tasty dishes with the very few ingredients they use. With any food dish, yoghurt is served up, either with herbs or cucumber or other vegetables.



The Turks slather the yoghurt all over their main course, so naturally they have a very good and healthy way of eating. In our high street there are no fast food chains. You will probably find these in bigger cities, but in our village there are none, luckily and we cannot remember the last time we had burgers and fries.

A Turkish friend of mine went to England for Christmas with her English husband. There, one Sunday, she was presented with a proper British roast dinner will loads and vegetables and roast potatoes. Imagine the host's horror when my friend went to the fridge and got the yoghurt out and spooned it all over her food!

However, I have not heard of any Turks here who suffer from bowel complaints so far so there must be something about their diet that is right. These days some Turks do get fatter as there are little influences that are definitely western. They eat vast amounts of white bread that must have been made with refined flour. They also snack on crisps and chips occasionally.

If our system does get clogged up it is almost always the case that our diet is at fault. Too much starch, refined sugars and fats are consumed in the Western world, sometimes with disastrous consequences for our poor digestive system.

This is why a Colon cleanser has become very widely used in our society to try and get rid of a bacterial overload. When bad bacteria become too prolific, they cause our digestive system to get out of kilter. We become sluggish and we start suffering from candida and other nasty symptoms.

There are many products on the market that will help you with your predicament. If research is done on the internet where so much information about the efficacy of various remedies, one will soon find out from other people which brands are the most helpful in the treatment of bloating, sluggishness and fatigue.

Of course, if you do not like the thought of taking pills or powders, there are plenty of things that you can do to keep the flora in your gut in balance. The first thing that must be done is to get all the processed and refined foods out of your diet. These are really bad for clogging up the system.

The Top High Intensity Swimming Routine: A HIIT Workout Routine For Burning Body Fat

You probably already know that swimming may be one of the best activities to work your entire body. When it comes to swimming, the health benefits are virtually endless. There is a lot of swimming routines out there that can help you burn calories and keep you in shape, but which one is best? In all reality you can't go wrong with any swimming programs, but did you know that you can dramatically increase your fat burning potential by implementing high intensity interval training? By adding "HIIT," it turns a regular swimming into a high intensity swimming routine that burns fat like crazy!

What Does A HIIT Workout Routine Consist Of?



If you are not already familiar with high intensity interval training, then you will be amazed how quickly and efficiently your workouts will become. Commonly referred to as HIIT, these types of workouts require short periods of maximum exertion combined with recovery periods of less effort. Sprinting for 30 seconds with a 1 minute walk or jog is a normal pattern for intervals. Cardio done in this way is extremely beneficial. Not only does it burn a lot of calories in a short amount of time, but post workout calorie burning is maximized more than traditional cardio.

What Happens When You Combine HIIT With Steady State Cardio

Steady state cardio is when you perform an activity at a constant speed for a much longer duration. Because it may take a couple hours to achieve the same calorie burning capabilities as a HIIT workout, it doesn't make sense to go down that route. But if you combine HIIT with steady state cardio, an amazing thing happens. HIIT will actually cause fat cells to be released into the blood stream as free fatty acids. So the moment HIIT is finished, we will introduce steady state cardio to burn up the free fatty acids. To recap, short bursts of energy releases the fatty acids in the bloodstream while steady state cardio burns them up.

What Your High Intensity Swimming Routine Will Look Like

HIIT

1) Warm up briefly by swimming a couple laps

2) Freestyle swim(sprint) for 30 seconds

3) Light swim or paddle(rest) for 1 minute

Note: Do this for 15-20 minutes. 30 second sprint(swim) followed by a 1 minute jog(paddle). If you are completely gassed from HIIT, you can extend the rest period to 2 minutes.

Steady State Cardio

1) Swim laps at an easy to moderate pace for 15-30 minutes

Note: The entire workout shouldn't be any longer than a total time of 45 minutes. This workout can be done 3-4 times a week.

A Natural Increase In HGH Levels From High Intensity Swimming

HGH is short for human growth hormone.HGH is a powerful hormone that is involved in burning fat and even preserving muscle mass. Increased levels of HGH doesn't have to come from an illegal drug or injection, but can naturally be produced by the body. There are a few ways to increase HGH but we'll stick to how it can be done with intense swimming workouts. High intensity exercise and fasting will naturally increase HGH levels. So to optimize the benefits we can combine the two for maximum fat burning effects.

1) Begin your swimming routine in a fasted state. This means that you won't consume a single calorie 3-4 hours leading up to the workout. Train on an empty stomach.

2) Wait 1-2 hours after your workout to eat. Waiting to eat will maximize the HGH release after an intense workout.

3) Fasting 1-2 separate times a week will also increase HGH levels which helps burn more fat and helps preserve muscle mass.

Amazing Fat Loss Results In A Short Amount Of Time

Sticking to a high intensity swimming routine like the one above will do wonders with fat loss but it is also gentle on your joints. Since swimming is a non impact exercise, you can do as much as you want without the risk of injury. Another great reason to use a HIIT workout routine in the pool is that it keeps you cool without all the sweat.

Rowing Machine vs Elliptical

Years ago (c. 1983) before I joined a gym, I tried various exercise programs to keep fit. With my meager budget at the time, my options were rather limited. I tried running at the high school track since that was a cost-free activity. I forced myself out on to the hot asphalt track for a couple of weeks one summer, but eventually gave up because it was too monotonous and my knees started getting sore from the constant pounding.

I then decided to invest in a Precor rowing machine, which I purchased from a local sporting goods store. It set me back about $235, but I felt it was worth it since I desperately wanted to get in shape. Rowing machines were also quite the rage back then and I wanted to get in on the action too!



I used the Precor rower religiously for a while. After all, I had sunk a good portion of my savings into it! The machine itself was rather simply constructed and as a result, there wasn't much that could malfunction or break on it.

Of course it did squeak like the Dickens and also left ugly black scuffmarks on my carpet. I eventually put a piece of scrap carpet under it to protect my carpet. I also got blisters on my hands from the "oars" and eventually started wearing my winter gloves to protect my hands.

Now fast forward to the 21st century. Rowing machines have really come a very long way since my primitive Precor machine! They use some of the very same technologies that are also employed in the top-of-the-line elliptical trainers. Features found on higher end ellipticals are also found on many rowers today such as magnetic resistance systems that are smooth and quiet. They also have heart rate monitors either built in to the handle grips or via wireless chest straps and a Polar interface. And of course, they have consoles that display distance, time, and calories burned just like most elliptical trainers.

So which is the better piece of fitness equipment? Let's take a look at some criteria that should be used when evaluating any piece of exercise equipment:

*Safety - rowing machines are relatively safe, but care must be used in learning the proper exercise form. Unfortunately, many people don't use proper form when using a rowing machine and put undue stress on their lower backs. Like an elliptical trainer, a rowing machine is low impact, but since the legs are flexed and extended, this puts stress on the knees, which could be uncomfortable for people with knee problems.

*Ease of use - as with safety, learning the proper use of a rowing machine is vital. Unlike an elliptical trainer, where its use is fairly intuitive, a rower requires proper instruction and practice in its use. There is more coordination required between the lower and upper body when using a rower. However, this shouldn't deter you from using a rowing machine. Just take the time to ask for instruction from a qualified staff member or trainer at your health club or gym.

*Quality of workout - a rowing machine can provide a great cardio-vascular workout. It helps to monitor you heart rate and stay within the appropriate target zone for your age, condition, and training objective. As with an elliptical trainer, the involvement of both the upper and lower body can provide all around muscle toning.

*Affordability - rowing machines parallel elliptical trainers in price range. Like ellipticals, they span the gamut from cheap models to top-end, commercial grade units costing several thousand dollars. And like ellipticals, you typically get what you pay for. So avoid the cheap stuff unless you want the grief and aggravation that goes along with it!

Rowing machines and elliptical trainers are both very worthy pieces of exercise equipment. If you have the luxury, then why not use both? Cross training by switching up between the rowing machine and elliptical trainer will keep your body challenged while keeping your workouts fresh and enjoyable.

Time to Shape Up - Golden Tips For Bodybuilding Workout Routines

When was the last time you gazed at a magazine cover and wished you had the same toned body as the male model on the cover of a magazine? Well, the answer might be different for each individual but one thing is sure, each and every one of you have imagined of a much toned body, six or eight pack abs and the triceps to die for. Well, the good news is it's never too late to achieve this one goal.

Today is the day. You can start your workout today and make yourself look like the same model in mere three months. Time period may differ from person to person and vary on the workout routine you are following but persistent bodybuilding workout routines along with proper diet ensures you to attain an impeccable body and strong physique in some time.



Set a target and start today. It doesn't matter what type of equipment you have; it's the conviction that matters more. Motivation ensures a good workout day. Either hit the nearby gym or even the mismatched equipment in your garage might work wonders for you. Getting a ripped physique is no magic trick and cannot be achieved overnight. It requires patience and hard work. There are different workout routines you can start from and then stick to. Since you are not getting paid to own a perfect body unlike celebrities like Hugh Jackman or Jason Statham, it is understandable that you can't spend all your time in the gym building your body. But at least you should indulge thrice or four times a week in a bodybuilding workout of around 90 minutes each. Strength and weight training, adequate rest and proper nutrition are three main aspects to look for in a workout routine targeted towards building muscle.

Nothing looks better than a toned upper body. A guy can't flaunt anything more than his immaculate upper body. Stooped shoulders never look good therefore it is very important to have nice upper body. Overhead Shoulder Press, Lateral Raise and Reverse Fly are some of the exercises that you can make part of your daily upper body workout.

Other than this, there are certain bodybuilding foods that aid you in achieving what you want. Carbohydrates and Proteins play a vital role in bodybuilding. Protein should be consumed frequently throughout a day. The best time to consume protein is after the workout and before sleep. Turkey, chicken, nuts, eggs, lentils, and fish are the best food items with increased protein count. Precisely, Grilled Chicken Breast, Baked Potatoes and Boiled Asparagus can be the 'it food items' for your kitchen pantry if you are looking forward to build some muscle.

For all guys out there who want to build muscle it is important to understand that there is no word like "tomorrow" when it comes to shaping up yourself. If you have the motivation in your bag and are dedicated to shape up there is no way you can't manage to build your body and look fabulous. It's your turn to say out loud; Man, it's time to shape up!