Saturday, January 12, 2019

January 12, 2019

These Foods are most healthier to make you slim, fit and smart

These Foods are most healthier to make you slim, fit and smart 

Low calorie foods: lettuce

Salad fills the stomach, not the calorie balance
Salad leaves form a crisp background, before which other healthy ingredients such as tomatoes or tuna can shine, and fill your stomach with ridiculously low calories : 12 kcal / 100g.

Low-calorie foods: berries

Sweet and delicious and good for your memory
Despite their sweetness, they hardly affect your blood sugar level and, thanks to their taste and color, make any slender fruit salad a delicious snack. The more labor-intensive fruits are, the more natural dyes they contain - and that protect your brain, promote memory.

Low-calorie foods: water

Water plays an important role in our diet
A unique food! It does not even have any calories, but it takes energy to recover it - not much, but at least: Even small cattle makes crap.

Healthy hotness: chilies

The pungent "Capsaicin" not only gives the food its sharpness, it is also a real all-rounder for health: it has an anti-inflammatory effect, reduces hunger, lowers blood lipids and blood pressure and even on cancer cells it should have an inhibitory effect.

Anti-inflammatory: ginger

Ginger tastes and acts as pickled slices for eating and in tea. Its essential oils have anti-inflammatory, disinfectant, promote blood circulation and so should help against nausea.

Low-calorie foods: lemon

A sparkling lemon refreshes
Water is the nuts and bolts to lose weight - preferably two to five liters a day. This gets boring quickly. A splash of (organic) lemon in the glass provides variety.

Low-calorie foods: cream cheese

High-protein and low-calorie spread
Even the double-cream version does not even have as much as butter, but tastes just as good. You save even more with reduced-fat versions.

Low-calorie foods: peppers

Crunchy and delicious
Prototype of the fast-rich vegetables: It is ratzfatz cut into appetizers and suitable for nibbling. Delicious dip - then every chip bag stays tight. And a decent portion of vitamin C you have then still intus!

Low-calorie foods: olive oil

Unless you use it in bulk, olive oil is also suitable for a low-calorie diet
Do not be afraid of good oils! They refine vegetables and make their healthy ingredients well available. Many dishes only develop their full flavor with a few drops of oil. If there were no olive oil, you could just browse instead of eating salad.

Healthy food: fish

Take more often to fish, because the heart and brain is good
It is the richest source of omega-3 fatty acids that not only protect the heart, but are also good for brain function.

Healthy food: broccoli

The greens may protect against cancer
The broccoli, as well as the Brussels sprouts, contain a substance called indole-3-carbinol, which proves to be an excellent cancer killer in the laboratory. Whether she works in the body as well might be a matter of genes, recent research suggests. In addition, broccoli contains a lot of fiber, which lower the cholesterol in the body, and vitamin C, which is supposed to counteract cataracts.

Healthy food: dark chocolate

Especially dark chocolate is good for the heart. Please do not enjoy in quantities anyway
Dark contains more flavonoids than bright ones. These strengthen the vessels, protect against inflammation and lower the blood cholesterol level. By doing so, they prevent heart disease. According to recent studies are sufficient for 25 grams.

Healthy food: cheese

Even with cheese you are allowed to access a bit more often, because it is good for the bones
One of the richest sources of calcium that lowers blood pressure and maintains bone density is important for men too!

Healthy food: linseed oil

The fatty acids of lentil lower the heart attack risk
Most abundant herbal omega-3 source; but as it tastes intense and gets slightly rancid, many prefer the second best oil from rapeseed.

Healthy food: nuts

Nuts are ideal as a snack - they are healthy and full
A handful of daily lowers significantly the risk of heart attack and saturates so well that you do not have to fear the calories.

Healthy Foods: Naturally Over Apple Juice

Leave the clear apple juice and reach for nature cloudy. Because it protects the intestine
Concentrated apple nutrients protect the intestine from inflammation and cancer, found a German research network out.

Good for the prostate: pomegranate

Pomegranates contain more healthy polyphenols than red wine. In studies, they have been proven health benefits, especially for the prostate and the heart muscle.

Healthy food: tomatoes

To protect their prostate, men should often eat hot tomato or tomato paste
Tomatoes contain lycopene, which is an antioxidant that can kill off aggressive molecules in the body and thus protect against prostate cancer and heart disease (it does not work with pills) . 40 grams per day also protect you from sunburn.

The amount of lycopene taken up with cooked tomatoes is greater than that of ra

Healthy Diet: Green Tea

A cup of green tea a day is good for the stomach and the slim line
Rich in polyphenols that can stop cancer, especially the stomach; as well, green tea slows the body fat increase

This keeps the brain fit: eggs

Cooked, fried, stirred - eggs can be prepared in many ways and are healthy
From which the body produces the nerve messenger acetylcholine - which is needed for a good memory.

Natural antibiotic: garlic

Garlic is a natural antibiotic that is able to fight bacteria and viruses in the body.

That keeps the brain fit: Curry

It adds spice to the food and supports your health
In test tubes and animal studies, curry curcumin improves the ability of immune cells to break down Alzheimer's plaques.

Healthy food: fennel

Many do not like him, but fennel has its good sides
High levels of magnesium counteract muscle cramps; Essential oils also help against flatulence and coughing.

Lots of Vitamin C: Cranberries

The relatives of the cranberries taste raw bad gewöhungsbedürftig, dried they are tastier than raisins. Why do they belong in the muesli? Because they contain a lot of vitamin C, have an antibacterial effect and are praised by people with frequent bladder infections as a wonder drug.

That keeps the brain fit: fish

He supports both cardiac and brain functions
Omega-3 fatty acids are indispensable for nerve function - fish is the star among the suppliers (number two: linseed oil).

That keeps the brain fit: coffee

In the morning with the first cup you support your health
His caffeine protects according to studies of Alzheimer's and Parkinson's; Researchers suspect that tea works just as well, especially green varieties.

For muscle building: oatmeal

Above all, delicate melting flakes can be well integrated into shakes. They provide the body with carbohydrates without straining

Vitamin source in winter: cress

The slightly spicy taste of cress is due to mustard oils, which should have an antiseptic effect. It also contains bitter substances that promote digestion, as well as vitamin C, iron, calcium, folic acid and vitamin B

For muscle growth: legumes

Peas, beans and lentils are among the most important sources of protein among vegetable foods

For building muscle: potatoes

What others like less about potatoes is just right for Hardgainer: the high proportion of easily digestible carbohydrates

For building muscle: cherry juice

A study has shown that with cherry juice twice a day, the muscles are less flabby after hard training and do not get a hangover

For building muscle: steak

Meat provides the body with highly usable proteins. Organic varieties also contain more valuable substances, such as omega-3 fatty acids

That keeps the brain fit: banana

Due to the glucose an optimal energy supplier
Bananas are delicious and ideal as a snack, they contain neat carbohydrates and provide essential vitamins and minerals.

For muscle building: cottage cheese

Bananas are not enough for hardgainers - they lack proteins; only dairy products such as cottage cheese make a snack for them

Anti-aging snacks: almonds

Almonds contain plenty of vitamin E and fiber
The latter have a cholesterol-lowering effect and thus reduce the risk of heart disease and strokes. Vitamin E destroys free radicals in the body that damage the cells.

Anti-aging snacks: low-fat yogurt

The calcium in yogurt protects against osteoporosis, the bone decalcification
100 grams of yogurt contain about the same amount of calcium. The recommended daily dose is about 1000 grams.

Anti-aging snacks: orange

They prevent heart disease and strokes
Oranges supply the body with vitamin C, which has an antioxidant effect, and folic acid. Folic acid helps break down the acid homocysteine ​​in the body, which can damage the cardiovascular system.

Anti-aging snacks: salmon

It is one of the most popular edible fish, because it is rich in omega-3 fatty acids
Thus, it protects against heart disease and Alzheimer's. When salmon please make sure that it is wild salmon. Reason: Salmon-farmed salmon contains virtually no omega-3 fatty acids.

Lower cholesterol: avocado

Despite its low fat content (23.5 grams of fat per 100 grams) avocado lowers LDL cholesterol and increases the proportion of so-called "good" HDL cholesterol in the blood. The reason: the fat of the avocado is "monounsaturated" and contains the substance beta-sisterol, which binds to the cholesterol that is taken up with the food.

Lower cholesterol: onions

Sulfur compounds in onions reduce the risk of a heart attack. They dilute the blood and thus lower the cholesterol. Some studies have shown that about 60 grams of onions are far less likely to ever have a heart attack.

Strong nerves: wheat germ

Wheat Germs supply, therefore, belong to nerves exhausting competitions necessarily in cereal: For they contain vitamin, folic acid and iron, all ingredients that help optimize and protect the metabolism in our body. Especially the vitamin E, which contains plenty of wheat germ (25 mg per 100 g), protects the red blood cells, muscles, nerves and other tissues in our body from being damaged by oxygen free radicals. These so-called "free radicals" are caused, for example, by smoking, alcohol, but also by stress and high physical stress.

Food for the muscles: tuna from the tin

The fastest way to feed your six-pack: put the can on, fork in, and put the proteins in your mouth. The reasonably priced sea creature scores high with its protein content (21.5 grams per 100 grams), but also with a very high biological value of 92 - your body converts the tuna protein almost completely into muscle.

Mineral Bombs: Dried figs

Calcium, iron, potassium, magnesium, zinc and selenium are stuffed into figs and are among the most basic foods.

High quality protein supplier: soybean

Soybeans contain all eight essential amino acids that must be taken with food because the body can not produce them by itself. That is why vegetarians in particular benefit from the consumption of soybeans. Incidentally, soya protein has a similar biological value to meat protein.

Lower cholesterol: pears

Those who use the pear more often benefit above all from their high proportion of lignin. Lignin is an insoluble plant fiber that helps in the breakdown of cholesterol in the intestine. The substance lowers above all the LDL cholesterol. Other foods that contain lots of lignin are flax, flax or psyllium.

Lower cholesterol: Artichoke
A lowering of the cholesterol level by up to 12 percent is to make the artichoke possible, in addition, liver and bile benefit from their bitter substance called cynarin.

Anti-cold fruit: pineapple

The delicious tropical fruit is rich in vitamin C (20mg in 100g), minerals and enzymes, which makes the pineapple also anti-inflammatory.

Low-calorie food: poultry sausage

The low calorie sausage variety
This sausage fans get their money, because poultry sausage loads the calorie account much less than other varieties. Raw ham is also good.

Low in fat and rich in minerals: vegetable broth

After sweaty training sessions, a vegetable broth not only replenishes the water reservoirs, the salt and minerals also ensure that you feel fit again quickly.

Low in fat and rich in minerals: vegetable broth

After sweaty training sessions, a vegetable broth not only replenishes the water reservoirs, the salt and minerals also ensure that you feel fit again quickly.

Tuesday, January 8, 2019

January 08, 2019

21 Types of "Mandatory Foods" for Men To Be Healthier

21 Types of "Mandatory Foods" for Men To Be Healthier

For men , eating the same food with a partner may not always make the body fit and healthy. Because, men and women need different nutrients, so that their bodies function properly. Similarly, the health risks for men and women vary greatly in their differences. So, it is important to consider, that men must determine the best diet that may be different from women. Furthermore, nutritionists from Bangalore, India, doctor Anju Sood elaborated on the fundamental differences between men and women. "The main difference between the male and female body is that the muscle mass in the male body is higher than in the female."

21 types of food that must be consumed by men in daily food, so they can be stronger and healthier. 

1. Almond Almonds are known to be loaded with protein. Almonds are one of the most nutritious snacks for men. Make sure you chew at least 8-10 almonds every day.

2. Soybeans Soybeans are known to be rich in iron and calcium, which helps increase or improve bone strength.

 3. Tomatoes Tomatoes contain potassium, vitamin C, and fiber, which are useful for maintaining heart health.

 4. Pistachio This type of bean is a healthy "snacking" alternative. Because, pistachios provide the necessary protein. This food is also known to be good for the heart and helps reduce bad cholesterol .

5.  Cabbage is known to contain vitamin K and cholesterol-free. It is good to add cabbage cuts into the salad in the evening meal.

 6. Orange The content of Vitamin B-9 in oranges is very high. A glass of fresh orange juice can help improve blood flow in the body.

7. Sweet potatoes Sweet potatoes help increase immunity due to high concentrations of vitamin A. 

8. Beans Rich in dietary fiber, beans encourage healthy digestion among men. This ingredient is also rich in vitamin B6.

 9. Kiwi Containing vitamin C, kiwi is very important for healthy blood flow and also helps fight anxiety in men.

10. Sunflower seeds Sunflower seeds provide the body of Vitamin E that serves as an antioxidant and against the free radicals causing the disease.

11. Mustar  Moster or mustard  is one of the spices derived from the seeds of a mustard plant. Mustard seeds help reduce weight, because of the high content of folate in them. Using mustard oil to cook food everyday is also a good idea, because it really helps the liver work.

 12. Watermelon Watermelon contains potassium and as such, is able to help increase energy. This fruit is also rich in lycopene (the pigment that gives color) which is known to reduce the risk of prostate cancer.

13. Put Cashew nuts are a rich source of magnesium, to help maintain muscle in the body.

14. Lentil Lentil or lentil is a type of soft beans commonly used in dry form. Unlike most other types of beans in the family of beans, lentils do not need to be soaked or cooked before cooking. These nuts are full of carbohydrates and protein, which provide energy for daily activities.

 15. Cottage cheese Cottage cheese is a soft cheese made from yogurt , and has a sour taste. These foods contain casein and whey protein which help increase muscle strength.

 16. Broccoli Loaded with vitamin C, broccoli helps build and strengthen the immune system.

 17. Coconut Containing lauric acid, coconut helps increase good cholesterol in the body.

18. Garlic Garlic is rich in allicin which is a great antioxidant and anti-bacterial. It helps in increasing immunity among men, and helps reduce the risk of stroke.

19. Olive oil Olive oil contains monounsaturated and mild fats. This content is known to reduce the risk of heart disease.

20. Spinach Popeye's cartoon character likes spinach. And, all men should do the same.  Spinach is known to have iron, vitamin K and fiber. Spinach also contains a lot of beta-carotene (vitamin A) which is important for vision.

21. Good With high zinc content, pumpkin helps increase bone density and strength. Thus, by following a healthy daily diet, the miracle of health and your overall life will be maintained in the long run.

Monday, January 7, 2019

January 07, 2019

7 Exercise Solutions for How to Build Muscles If You Are Thin

7 Exercise Solutions for How to Build Muscles If You Are Thin


When compared with obesity or obesity a thin body is more proud for some men. But if it's too thin or thin it might not be liked.A thin body does not mean that it is not muscular or does not look fit, so if you are a man with a thin body, maybe you should shape your muscles so they look more ideal and healthy. Best exercises that can form muscles for thin people.

1. Weight Lifting Exercises 

If you train your muscles regularly not only will shape your muscles, but it is also a good exercise for the lungs and your body's endurance is more awake. This is because with regular weight training, we make breathing exercises that are quite good. Our bodies will get used to the pattern of weight training as a relaxation pattern that is good for the lungs and at the same time forming good muscles. But the problem with most thin men is that they can't lift heavy loads that build significant muscle

The solution might be to choose or hire a trainer in a fitness center that helps to build muscle quickly. This exercise is usually done with barbells of various sets with a fairly light load first, and for the next set is used a heavy load, this gradual technique can help you avoid sprains or incorrect muscle placement due to overload.

2. Mix It Up 

Although exercise training such as push-ups, sit-ups and jogging is more intended for those who are obese to burn fat and less effective for forming muscles, but this exercise provides the initial foundation for muscle formation. When done regularly and combined with weight training, you can get perfect muscle formation.

3. Meat Consumption 

Some of us are familiar with the benefits of meat to build muscle. Meat has fiber which is truncated from protein, fat and growth hormone which can help accelerate growth. You do need protein from vegetables but there are some substances in meat that you can't get from vegetables. As much as possible you combine vegetables and meat, of course with an amount that is not excessive.

4. High Protein Consumption 

According to research you need to consume about 1.1 grams of protin for 1 kg of your weight to maintain muscle mass. Whereas for forming muscle, it needs 1.4 grams. While to increase the body's metabolism, 500 to 1000 calories are needed.
In short, the amount of food consumed and protein can increase testosterone, including beef, eggs, and foods from the sea. You can also consume garlic and broccoli, besides being low in calories, it also supports increasing testosterone.

5. Amino Acid Consumption 

A big secret among bodybuilders and sports enthusiasts is a type of supplement called amino acids or branched chain amino acids (BCAAs), which is a content to block proteins that are easily absorbed and can form muscles quickly. Besides being cheap, amino acids are easily found and can be consumed. This nutrient can provide a significant contribution if exercise is also carried out and a regular diet with healthy menus. By not consuming excessively but more regularly, you can get perfect muscle tone.

6. Regular eating 

Weight training means burning carbohydrates with a fairly high amount. Therefore, you cannot practice muscle building without eating first. You need about 300-600 calories from carbohydrate-containing foods two to three hours before muscle building exercise or exercise. Foods with high carbohydrate content can be found in sweet potatoes, oatmeal, brown rice or other healthy carbohydrate sources.

If you eat after exercise, you will get muscle faster, because your muscles will quickly absorb sugar faster after exercise. Also, dividing your protein intake by 20-25 grams regularly throughout the day will be far more effective in building muscle, compared to large amounts of protein intake in the morning or evening.

7. Consume supplements 

Usually, you can get all the nutrients from the food you consume, the vitamins and minerals you need. But if you try to form a muscle and body that is more full, especially if you do regular exercise or exercise, then you need an intake other than food, you will need help from supplements. To produce muscle and ideal body formation, exercise and food are important factors for you. However, supplemental intake is also very supportive. Some of the ingredients that you can get by taking supplements will help improve muscle formation.


Noteworthy in carrying out the tips above, you can first be a nutritionist to be able to better manage your intake for better muscle formation and body. This can be a major factor, too, to hook your dream woman. By looking fresher and fitter, even a more athletic appearance can be a special attraction for women. So, are you ready to build muscle?

Thursday, January 3, 2019

January 03, 2019

7 Secrets to Forming Muscles in Just One Week

7 Secrets to Forming Muscles in Just One Week

For most men, having a muscular body is a matter of pride. Apart from implying a healthy body, muscles also increase a man's confidence. Therefore, many men find out various ways to form muscles that are correct, effective, and only require a short amount of time. However, Doug Kalman, R.D., director of nutrition at the Miami Research Center stated that you cannot get muscle mass just eat and exercise carelessly. Here's the full review.

How to form muscles within one week

Here are various ways to build muscles that you can practice at home:

1. Maximize protein consumption

Protein is one of the important ingredients to build muscle. But unfortunately, not all the protein you eat will be used to build muscle. The body also needs protein for other things such as producing hormones.

So, you must maximize daily protein intake if you want to build muscle in a fast time. Because, building and storing new proteins is much faster than the process of breaking up old proteins. Also, try not to reduce your calorie intake every day.

According to the National Strength and Conditioning Association (NSCA) guidelines, you should supply daily protein as much as 12 to 15 percent of your daily calorie count. While the remaining 55 to 60 percent is carbohydrate and 25 to 30 percent is fat. Eat protein-rich foods such as soybeans, almonds, lentils, spinach, peas, cheese, chicken breast, eggs, and also milk.

2. Train the biggest muscles

If you are a beginner, almost all exercises can help increase protein formation. However, if you have started weight training before, focus on large groups of muscles such as the chest, back and legs.

Then, add some other exercises such as squats, deadlifts, pull ups, bench presses, dips, and bent over rows so that muscle formation is more effective.

Try to start by doing two or three training sessions for six to 12 times with 30 to 60 seconds of rest between sessions. In addition, help the body to build muscle by reducing cardio exercise.

3. Take a protein-carbohydrate combination before exercise

A 2001 study at the University of Texas found that consuming drinks containing protein and carbohydrates can increase the formation of muscle proteins.

Exercise can increase blood flow to all body tissues. So, drinking protein and carbohydrates before exercise can make absorption of amino acids in the muscles bigger. Try to consume a combination of 20 grams of protein and 35 grams of carbohydrates 30 to 60 minutes before you exercise.

4. Give a break after the exercise

After you do hard training for a whole day, try to take the time to rest the next day. Research shows that body resistance training that is hard enough can increase the protein formation process for up to 48 hours after the training session ends.

Muscles will begin to grow and form when you are resting. For that, try to rest with enough sleep the next day.

5. Eat carbohydrates after exercise

In order to quickly recover after exercise, the body needs enough carbohydrates. If the carbohydrate intake in the body is sufficient, the body does not need to take back up the protein from the muscle to be used as energy. So this will not reduce muscle mass.

In addition, eating foods that contain carbohydrates after exercise can also increase insulin levels so that it can slow down the process of protein breakdown by the body.

6. Eat every three hours

You need to eat frequently so the body can continue to make new proteins. You can divide your daily needs into six different schedules. Make sure to consume at least 20 grams of protein every three hours so that the formation can continue to run.

7. Eat a carbohydrate-protein combination before bed

The combination of protein and carbohydrates is also good if taken 30 minutes before going to bed. That way, as long as you sleep later, the body will rely on carbohydrates that have been entered as the main energy source and do not break down protein for energy.

In addition, you can also consume casein protein which will be digested longer by the body and become the right type of protein to build muscle when you sleep.
January 03, 2019



Yoga is not a women's sport

Why hardly a man in this country makes a trip to the yoga studio around the corner? "Above all, the stereotypical image of the graceful yoga ascetic scares off many men," explains Oliver Tan, yoga teacher from Hamburg. But the horror scenario usually has little to do with reality. It is the cliché that women are allowed to use the studios on their own. According to a recent study, 6 times more women than men practice yoga. Yoga was even pure male sport: "Originally, yoga was a pure male domain - in ancient India women were not allowed to practice," explains Tan. It would be a shame, if we do not like it because girls, because with us is at least as much rauszuholen as theirs, if not more. "The potential for progress is enormous.

What is yoga good for?

Yoga is an all-round talent: you can not only improve your body sensation and your ability to move. "Various studies have shown that yoga can also lower your blood pressure and curb the release of stress hormones such as adrenaline," says yoga teacher  Dr. Patrick Broome  from Munich (Yoga for the man, Nymphenburger, around 18 Euro). The Indian teaching is suitable as a balance and complement to a variety of endurance and strength sports and, if you train regularly, improve your performance significantly.

What are the requirements for yoga?

"In general, there are no specific requirements to fulfill," says the expert. With a variety of yoga classes, you can easily choose the method that best suits your personal goals and fitness level. A tip: If you are physically restricted because of an injury , you should consult with your doctor, which training is suitable for you.

What do you have to pay attention to as a beginner in yoga?

Yoga is not a competitive sport. "Performance and competitiveness have no place here," says Broome. It's about bringing body and mind into harmony step by step and effectively relaxing. Whether you achieve this condition with a complicated headstand or with simple breathing exercises is unimportant. Very important: in yoga, you should feel good. In order to learn the correct execution of the asanas, it is recommended to take a course or to book a trainer. If you know how to do it, you can also train alone in the quiet little room.

Which types of yoga are there?

The most popular form of yoga is  hatha yoga . It mainly trains your flexibility. Hatha yoga includes a total of 26 positions (asanas), which are combined with meditation and breathing exercises (pranayama). The  Kundalini Yoga  is characterized primarily by contrast, very dynamic movements and demonstrates why yoga can be quite stressful. In the  Bikram Yoga , an evolution of Hatha Yoga, you will definitely sweat. The 26 asanas are performed here at 35-40 degrees and ask the yogi so much from. Similarly effective is  power yoga . It is one of the very physical yoga types and not only stretches your tendons and joints, but also supports muscle growth. 

Find Your Yoga Style

Hatha? Ashtanga? Sounds like menu at the Indian. We explain what is behind the 10 most important yoga directions for men:Hatha Yoga  "Hatha" stands for "sun" and "moon". As the epitome of physical yoga, Hatha distinguishes itself from spiritual forms. Through (breathing) exercises and meditation harmony and balance should be achieved. The sequences are controlled and rarely sweaty, so hatha yoga is the ideal form for beginners and undecided.
Ashtanga yoga  should not be underestimated. In terms of agility and strength, the 6 fixed procedures outshine just about any bodyweight workout - that's what makes this style special. This form of yoga should be taught by a competent teacher, so that it does not come to injuries.
Power yoga  refers to the modern US variant of Ashtanga yoga. Difference: The sequences have no fixed sequence, they depend on the focus and level of the participants. And where does the "power" come from? Of the challenging exercises that you combine with conscious breathing techniques.
Bikram-Yoga  38 degrees, 26 exercises, of which 2 reps each: Do you already start to sweat while reading? Then you should better leave the sporty sauna version to others. You can handle the heat well? Then this intense physical experience could become a perennial favorite for you.
Vinyasa-Flow  builds, as the name suggests, on flowing, dynamic transitions between the positions. Spiritual rituals take a back seat. Perfect variant for athletes who want to use yoga as a complementary training.
Jivamukti Yoga  is from New York City. The teachers run supportive music in the style of the metropolis. Nevertheless, this direction also contains spiritual elements. Mantra chants are an integral part, as is vegan diet. Important: smooth movements! Come close to Vinyasa Flow.
Sivananda yoga  can be particularly disturbing or deterrent to yoga beginners. Mostly dressed in yellow shirts and white pants, teachers start the hour with mantra recitations. After some breathing exercises, it is already in the headstand. Style for the experienced without fear of the spiritual.
Iyengar yoga  is also jokingly referred to as furniture yoga: teachers use various aids such as straps, blocks and cushions to bring the participants into exactly prescribed positions. The detailed technical instructions require time, accordingly a little dynamic. 
Kundalini yoga  is often practiced on wool mats. To protect themselves from disturbing energies, true Kundalini yogis wear a turban, which also completes the completely white appearance. The goal of enlightenment is to be attained through long meditations as well as chakras purification and mantra chants. The movements are getting used to, but physically demanding.
Acro-Yoga  is practiced on the fly. No, not in the jet, but on the arms and legs of another Yogi lying on the ground. So you get into different positions that provide either relaxation or acrobatics. For safety, there is always a third person next to it. At the center of this still very young form of yoga are 

Become more flexible: how to stretch the muscles with yoga

In most yoga positions, entire muscle groups are stretched. That's why they are superior to most classic stretching exercises. There is hardly a more effective way to do something for mobility. Each position holds you over several deep breaths, so the muscles are pulled apart in three dimensions for a long time. "Each time you exhale, you can gradually intensify stretching, which is exhausting but also highly effective," says Coach Tan.

One of the best yoga exercises for men

But what do you have of the improved mobility? In any case, you operate as a health pension. For this reason, many health insurance companies participate in the cost of yoga classes. Because, no matter whether you work in the office or on the construction site: the occupational activities usually burden the body unilaterally. As a result, the muscles shorten and sooner or later you lose mobility. On the other hand, those who practice yoga regularly use the greatest possible range of movement and can even extend it.

Strength athletes also benefit - thanks to their greater flexibility, they get more out of every repetition. An example: The deep knee bend responds to significantly more muscle fibers than one that ends at a 90-degree angle in the knee joints. If you are not quite down, you should definitely take a trip to the yoga studio. "Do not worry if you're not as flexible as the trainer after a few hours," says Tan. The teacher is already doing that for a while longer than you. Try to use your personal elasticity step by step. Patience pays off.

How to improve your body control with yoga

You probably know the feeling when you forget everything about the sport. Everyday life suddenly seems to take place in another galaxy. Reason: You focus all your attention on a single activity. Yoga intensifies this effect. Tan: "They learn to balance breathing and exercise, and in the hustle and bustle of everyday life we ​​often lose our sense of our breathing." In classical yoga, one even goes so far that posture is supposed to make breathing possible, not the other way around. In India, therefore, 90-minute breathing exercises are completely normal.

Do not worry, you do not have to do 90 minute sessions to profit! See your breath as a common thread connecting the individual attitudes. Many who attend yoga classes for the first time are already relaxing to focus on their breathing. Others have problems getting involved. But it is worth twice, because calm, slow breathing movements strengthen the deceleration effect. So you can let go and almost hand over the responsibility to the teacher at the studio door.

With yoga, you can relax completely

The decelerating effect of yoga also ensures that you can relax in Shavasana. This is the meditative end of the hour, the grand finale, in which you do not do anything for a few minutes on your back. "In fact, asanas are traditionally the main task of getting the yogi ready for relaxation," said coach Tan. Whether you experience a trance-like state, gently fall asleep, we can not predict you. Also enlightenment is not guaranteed. What is certain, however, is that you leave the studio with a different feeling.

Which yoga exercises are best for men?

"Especially effective are exercises that stretch the entire leg muscles," explains expert Dr. med. Patrick Broome, who has already coached the German national football team. Calves, thighs and lower legs come, for that matter, often too short. Also, positions that stretch and strengthen the lower back and chest muscles are beneficial. Strength athletes in particular can benefit from a better posture and more flexibility.

A short introduction to yoga

The life energy:  Real life energy is not in carbohydrate bars, but in ourselves. The Indians know this and call this life energy Prana. Even in China, where she is called Chi, people have deliberately engaged with her for centuries and accomplish incredible achievements.

Train breathing:  One way to direct life energy into desired paths is yoga. "Many top athletes integrate it into their training, but do not like to talk about it," says Bernd Bachmeier from the Yoga School Braunschweig. "It is often embarrassing for them to equate yoga with spirituality and esotericism." Yoga is a good alternative training for all endurance athletes.

Above all, breathing is trained in fixed body positions. And that brings physiological benefits. For example, a recent study by the American Ball State University in Indiana has shown that twice a week of yoga training increases functional tidal volume and stamina.

 You should try the following three yoga exercises (without prejudice).

The exercise starts while standing (with arms outstretched). When inhaling, fold arms over your head and tip forward when exhaling. Relax there, hold air for four seconds, then straighten up.

Go into the push-up, stretch your arms, let your hips sag - exhale. Keep this position short. Then lift the pelvis until a right angle is created between the upper and lower body. Always pay attention to breathing.From the quadruped stand (the knees are placed on the floor) go into the push-up position. Hold for two seconds, then lower and breathe once.

Where can I find a good yoga teacher or yoga class?

You want to start, but do not know how and where? Ideally, you have someone who can give you a good tip - through word of mouth you get the honest recommendations. But even on the Internet you will quickly find. In most major cities, there are many studios with different yoga approaches. Based on the table shown above, you can decide in advance which type of yoga you would like to learn. Classically, beginners begin with hatha yoga. Do not be shy about going to a rehearsal lesson in the studio - you'll be amazed how many men work out on the mat there. The most important thing in the choice of the studio: you have to feel good. While one likes candlelight and esoteric music, the other one has a clean atmosphere.

You recognize a good coach by his qualification. He has many years of sound training. He masters body and breathing exercises of yoga, meditation, psychological and medical basics. In addition, such a trainer has usually learned from an experienced yoga master. Even after completing his training, a good coach volunteers for further training at regular intervals. Membership in a professional association can give a good indication of the quality of the teacher. But as with the choice of the studio also personal preferences count. The chemistry between the coach and you must be right. He treats you respectfully at all times and would never force you into poses or impose wisdom on you. On the contrary, it motivates you to believe in yourself.


Men benefit from yoga in many ways. Regular exercise can compensate for muscular weaknesses and improve performance. The asanas promote your flexibility, strength and flexibility. By focusing on the moment you not only achieve a targeted response of each muscle, but also in the subsequent rest phase, the deep relaxation - the best start in the regeneration. Yoga strengthens you mentally and physically for the difficulties in everyday life and at your job. That is why more and more men have appreciated the recipe for success of many professional athletes.

Tuesday, January 1, 2019

January 01, 2019



You have already caught a cold? The likelihood that you have trapped the pathogens over your hands is greater than you think. And even if you wash your hands regularly. Because you can do a lot wrong. With our tips, Sickagers have no chance to survive on their hands.

Why is it important to wash your hands regularly?

Catching cold viruses is damn fast. If your counterpart or the one who touched the dumbbells in the gym or a doorknob before you is ill, you have the virus in your own hands. Then a short grip on the nose or in the eyes - and you lie flat the next day. Especially in the cold period, this scenario happens constantly.

Proper hand washing is therefore the most important thing to protect yourself, but also others from infection. "Washing hands reduces the risk that pathogens enter the body, for example, through eating in the mouth or through your mucous membranes, or are passed on to family members, friends or colleagues," say the experts from the Federal Center for Health Education (BzGA).

How do I wash my hands properly?

So that washing hands really protects against contagion, you should pay attention to these 5 points:

  1. First hold hands under running water. The temperature can be chosen to be pleasant.
  2. Soak hands thoroughly, both the palms of the hands and back of the hands, fingertips, interdigital spaces, thumbs and fingernails .
  3. Gently rub in the soap at all points. Hygienic as soap bars are liquid soaps , especially in public washrooms.
  4. Rinse hands under running water. In public toilets, a disposable towel or elbow should be used to close the faucet .
  5. Dry hands thoroughly, even in the interdental spaces. At home, everyone should use their personal towel.
  6. If you have no way to wash your hands while traveling, you should avoid touching your mouth, eyes or nose with your hands. Use hand sanitizer (available at the drugstore) to disinfect your hands on the go even without water.

How long should I wash my hands?

To keep your hands properly clean, you should soak them for about 20 to 30 seconds. If you have just shaken the hand of an obviously severely cold-suffering person, the soaping and washing of the hands may sometimes be more extensive.

Tip: When washing your hands in your head, humming the song Happy Birthday twice. That's about 20 seconds.

How often should I wash my hands during the day?

Do not just wash your hands when they are visibly dirty. Pathogens are invisible to the naked eye. Hand washing is mandatory on these occasions:
After this:

  • return home
  • Visit the toilet
  • Changing diapers or helping a child to clean after going to the toilet

  •  Nasal cleansing, coughing or sneezing
  •  Contact with waste
  •  Contact with animals, animal feed or animal waste
  •  in front:

Why should I wash my hands after using the toilet?

Pathogens are not only in the toilet area, so on the toilet lids, pull-out and doorknobs, but on all objects that are touched by people. Also objects that you often do not suspect. Smartphones, door handles and touchscreens are veritable germs. Dumbbells and the grips on the equipment in gyms are a paradise for bacteria and germs, because they are touched by several people and are damp with sweat.You can protect yourself from diseases by disinfecting items that are used by several people before use. If this is not possible, avoid touching your face after use.

How should I wash my hands?

Make sure you have a comfortable water temperature and do not use harsh chemical cleaners or your hands will do any good. Even too frequent washing strains your skin. The acid mantle of your skin keeps the top horny layer resistant. This can be washed out by too frequent hand washing. Skin irritation can be the result, which in turn can become entry sites for pathogens. Therefore, you should use a mild, pH-neutral detergent to wash your hands.

Do I have to disinfect my hands?

You do not have to force your hands to disinfect. Simple washing with soap is enough. At higher risk of infection, it may well be useful. These include bacteria such as salmonella or highly contagious diseases such as influenza or norovirus infections. Even if you come into contact with people in need of care, it is advisable to disinfect your hands. Important: Get advice on using a disinfectant. The first point of contact can be doctors, pharmacists or the health department.

How do I dry my hands properly?

After washing, you should thoroughly dry your hands on a clean towel. Because: In a humid environment microorganisms can better keep and multiply. In public sanitary facilities, you should preferably use clean disposable towels or keep your hands under a hot air dryer. Used, damp towels are often contaminated with germs that could immediately contaminate your hands after washing. And then the whole procedure would have been in vain.


Just to keep your hands briefly under water, unfortunately, brings nothing. To protect against pathogens, hands must be washed from all sides for at least 20 seconds and then dried with a clean, unused cloth. This is the only way to protect your hands from infectious diseases - and you'll be well on your way to the cold.

Monday, December 31, 2018

December 31, 2018

Best Health & Fitness Tips For Men

Best Health & Fitness Tips For Men

Broadly speaking, prevention of health does not look at men and women. But in men, a number of chronic diseases can be experienced due to lifestyle or genes. 
According to American Disease Control and Prevention (CDC) and other leading institutions, diseases such as heart disease, cancer, lower chronic respiratory disease, stroke, type 2 diabetes and suicide are the main causes of death among men.Even so, according to holistic nutrition therapy, Syeda Kiran Zahra Hussain there are some tips that men can do to prevent disease.

1. Eat healthy

Nutritious food will reduce the risk of certain diseases. Include vegetables, fruits and low-fat dairy products on each of your menus.
2. Maintain a healthy weight

Obesity or being overweight can increase the risk of stroke, heart disease, high blood pressure and diabetes. So find out if your abdominal circumference is more than 90 cm and make sure your body mass index (BMI) does not exceed the ideal size. 
3. Move

Usually, men have no difficulty doing physical activity. It's just that the intensity needs to be done more regularly. 
4. Quit smoking

Smoking is a major cause of death, such as stroke, lung disease and cancer. Also, make sure you keep away from passive smoking.
5. Perform routine checks

Always screen for a number of conditions and diseases, including sexually transmitted infections, diabetes, high cholesterol, certain types of cancer and hypertension.
6. Avoid drinking alcohol

Alcohol is synonymous with the risk of cancer, high blood pressure, psychological problems and accidents.
7. Manage stress

It is important to protect your physical and mental health by managing stress. Look for healthy choices to help you deal with stress.
8. Get enough sleep

Sleep deprivation can affect your mood and your health. Sleep apnea, for example, is a common problem that causes your breathing to stop instantly and can endanger the heart. Check with your doctor if you have symptoms of insomnia. 
9. Know the risk

Learn how your lifestyle affects the risk of health problems. For example, men who work with certain chemicals, you need to take protective measures such as tracking a family health history or consulting any problems experienced with a doctor.
10. Find safe

Safety can mean wearing a helmet, seat belt, applying safety in the workplace and using protection during sex, wearing sunscreen, washing your hands regularly and taking care of your teeth.