Top 10 Best Exercise For Building your Muscle In Home

1-The Deadlift

Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift.

No other exercise is a better test of overall body power. While uninformed people always ask, “how much can you bench,” the question they really should ask is, “how much can you deadlift?”

A deadlift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations.

Most people will rarely find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. If you could only do one exercise to build muscle this would be the one to do.

 

2-) The Squat

The squat has been known for years as the “king of all muscle building exercises” and for good reason. I’m not talking about sissy boy half squats either; I’m talking about real below parallel, full squats. If you don’t at least break parallel it’s not a squat.

Like deadlifts, squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone.

This is great for building muscle fast. The squat is probably the most revered exercise among serious lifters and the power rack is considered our sacred ground. If you ever want to develop any kind of real lower body strength and build muscle fast, you have no choice but to squat.

 

3-The Chin-up

Not many exercises will build muscle in the upper body like chin ups. Known as the upper body squat, chins stimulate nearly every muscle from the traps down to the abdominals.

Any exercise that allows you to move your body through space as opposed to moving a weight or fixed implement around you has a much higher degree of neuromuscular activation, and therefore a much greater potential to elicit gains in size and strength.

Look at the development of male gymnasts and you will see for yourself what years of chin ups and dips can do for the upper body. If you want to build muscle fast, be sure to include chin ups in your weight training program.

 

4-Parallel Bar Dip

A close second to chin ups as one of the best upper body exercises for building muscle fast, and for all the same reasons. If you want big arms you had better include dips in your training program. No other weight training exercise will add slabs of muscle to the triceps as effectively as dips.

A huge chest and enormous pair of front delts are also a pleasant side effect that comes with regularly performing this outstanding muscle building Exercise

 

5-Hang Clean and Push Press

 

 

A total body muscle building exercise which hits the calves, hamstrings, glutes, quads, lower and upper back, traps, shoulders, biceps, triceps, and forearms.

Although it is, by definition, an Olympic lift, it can be done in more of a strict manner to really target the traps, upper back, and shoulders. When done in this manner, it is not performed solely with the intention of developing explosive speed like most Olympic lifts are performed.

Doing the clean and push press in this manner is a form of power bodybuilding and will really blow up the traps and shoulders. If you could only pick one weight training exercise for building muscle, this might be the one. It’s a shame you don’t see this in more bodybuilding programs.

 

6) The Bench Press

hahaha no no its not for you ,

just kidding

 

this one for you

 
This is one of the three powerlifting exercises and along with Military Presses, is the greatest of all pressing movements for building muscle in the upper body.
When looking at the effectiveness of an exercise, the questions to be asked are what will allow the lifter to use the most weight and what exercise involves the most muscle mass.
The bench press meets both of these prerequisites and besides being incredibly effective as a muscle building exercise, it is one of the best measures of upper body power.

 

7) The Military Press-

Also known as the front press, this was once considered the number one measure of upper body power and was the premier muscle building exercise for the upper body.
In the old days of strength training most people didn’t even do bench presses; every weight training exercise was done standing up. Bench pressing was looked down upon as a show lift and real men only did overhead presses to build muscle.
Bench pressing took over with the development of powerlifting and bodybuilding and the military press took a back seat. It is still however, a great measure of upper body power and should be done by anyone interested in building an impressive set of shoulders and building overall muscle mass throughout the upper body.
Even though some uninformed doctors will have you believe that overhead pressing can be dangerous, old time strong men argue that there would not be as many shoulder injuries as there are today if the military press had remained the upper body weight training exercise of choice. Equally effective variations of the military press include the push press, push jerk and split jerk.
 
8) Bent Over Rows-

When it comes to building muscle in the upper back and lats, bent over rows are hard to beat. This weight training exercise can be performed many different ways; palms up, palms down, wide grip, close grip, to the abdomen, to the sternum, with an ez bar or with a straight bar.
However you do them, nothing will develop thickness in the back like rows will, and anyone who has been involved with bodybuilding for a while will tell you there is nothing more impressive than a well developed back, muscular back.

9) Good Mornings-
Although they are a rarely performed weight training exercise by a large majority of bodybuilders, good mornings remain one of the staples of a good size and strength gaining program.
Powerlifters seem to be the only ones who know about the muscle building properties of this outstanding exercise. The reason this muscle building exercise is often avoided is that good mornings are brutally hard work. But that hard work brings huge rewards.
Good mornings will build muscle fast and pack tons of size on your lower back, glutes, and hamstrings. They are also one of the best weight training exercises to help improve your squat and deadlift, which is the main reason they are a mainstay in powerlifting.
 
 
10) The Pushup

 
"
Yes, you read that right, I said pushups are one of the best weight training exercises to build muscle fast. For a beginner pushups are the absolute best muscle building exercise to do for the pecs, delts, and triceps. However, as you make progress and get stronger pushups become too easy and are usually forgotten about.
That is a huge mistake. There are several varieties of pushups that can be used by intermediate and advanced lifters such as elevated pushups on pushup handles, dumbbells, or chairs.
Pushups can also be done on gymnastic rings hanging from chains and suspended a foot or so above the ground to make them even more challenging. When either of these versions of this awesome muscle building exercise becomes too easy you can have a partner hold weight on your back, use a weighted vest or even drape heavy chains across your back.
If you are looking for more variety, Hindu pushups are another great version of this exercise and can sometimes humble even the strongest of men.
So there you have it, the best weight training exercises for building muscle fast. All the food and supplements and drugs in the world are worthless if you train like a Nancy boy.
Machines and isolation movements are as effective as running on a treadmill when it comes to getting big and strong. Stick with the weight training exercises above; make them a staple in your training, and start saving up for a new wardrobe. Its time to build muscle fast! "
                   
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                         For More Amazing Facts
                         About Health And Nutrition "
                                    
                                            
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Lemon juice - Good or Bad? For Your Body

Hy Guyz In My Previous Post You Read Some Amazing Facts About Banana and  Watermelon'

 Now In this Section You Read About King of Citrus Fruit's.

 Yes You Are Right .It's Lemon.

So Let's Start.

Lemon juice can easily be called a wonder potion that does a lot for the body, when it is consumed or topically applied. Instead of spending loads of money on products that promise results but don't deliver, there's always fresh lemon juice that you can use to make your skin glow, your hair dandruff-free, and your body more resistant to a host of health problems. Let's cut to the chase and tell you how lemon juice is good for you.

How is Lemon Juice Good for You?As has been mentioned earlier, you can either consume lemon juice in water, or you can apply it topically for various purposes. Lemon juice can help you with the following

ways.

                                                                                        

 

                                                                                     

• Use Lemon Juice to Clear out Acne and Dark Spots
• To clear out acne, apply fresh lemon juice on the affected area with a cotton ball every night. Allow it to dry and wash it off your face in the morning. With its antibacterial properties, lemon juice will help cure acne, and even reduce the oiliness of the skin that is usually the cause for this condition.
  
  Further, it will slowly lighten dark spots (acne scars or freckles), and people have seen these fading within a week. When you apply lemon juice on your face, it may sting a little. However, bear with it as it is a natural bleach that usually stings. Also, avoid applying lemon juice on an open wound on your face. It will burn a lot. Finally, don't apply lemon juice and go out in the sun. It will have a reverse effect on your skin and cause it to darken further.

 

 

 

 

• Lose Weight with Lemon Juice
• While there is a full-fledged lemon juice diet that involves using lemon in almost everything one eats, to lose weight effectively, you should start your day with a teaspoon of lemon juice mixed with a glass of warm water, and a teaspoon of honey. This drink instantly activates your metabolism so that you start losing weight. It is of course important that you follow a healthy diet and exercise to see quick results. In essence, this drink will aid your weight loss endeavors. Those of you who do not have acidity problems may have it every morning on an empty for best results.
  

• Boost Your Immune System with Lemon Juice

Having the aforementioned drink daily will not only aid weight loss, it will provide a lot of other benefits. Enriched with vitamin C (a powerful antioxidant), lemon juice has the ability to eliminate harmful disease-causing toxins from the body. As such, you are almost naturally at a lower risk of developing conditions as dangerous as cancer. Again, there are a lot of contributing factors to these conditions, but so long as they are in control, and with the consumption of lemon juice, you can cleanse your liver off toxins so that you feel healthy and lively. Also, drinking lemon juice in water everyday will reduce acne breakouts so that you have beautiful, glowing skin. Finally, you can even ward off the common cold by consuming lemon juice every day.



 

• Lemon Juice is the Best Natural Remedy for Dandruff

 
 
Dandruff, that is caused due to an oily scalp can benefit well by the application of lemon juice on the scalp. Simply dip a cotton ball in lemon juice and apply it all over your scalp. Leave it on for about thirty minutes, and then wash your hair with a mild shampoo. Follow this regimen at least thrice a week for best results. Remember not to leave on the lemon for too long as it has bleaching properties, and can cause your hair to lose its natural color. Of course, in addition to this application, consuming the juice will be the best remedy for all your problems.

So, as you can see, lemon juice is great for your hair, skin, and your body in general. Apart from these prominent benefits of lemon juice, there are some more ways in which it will help you. Take a look.

• The early morning glass of lemon juice with honey in warm water helps those suffering from constipation and aids digestion.
• The high levels of potassium in lemon juice make it a great remedy for dizziness, nausea, and problems caused by blood pressure.
• Gargling with a teaspoon of lemon juice in warm water is a great remedy for a constant cough or a sore throat.
• A lemon juice drink consumed daily can also cut cholesterol levels and prevent the risk of developing heart problems.
• Not only dark spots on the face, lemon juice can also be used to lighten other dark areas on the body such as underarms and inner thighs. However, these are very sensitive areas, so apply the juice only for fifteen to twenty minutes, and then wipe the area with a clean, wet cloth. Apply some mild talcum powder on the area thereafter to reduce any burning sensation.

Do you still want to go out and buy that cream that promises to give you flawless skin in one week? Why don't you try lemon juice instead and prove how good lemon juice is for you?
 
 
 
                                                                    "   Don't Forgot To Share Your Experiance
                                                                            Help Us To more Bring More Improvment;:,

Top 10 Banana Health Benefits

Bananas are one of nature’s great snack foods,
but did you know just how good for you they are
and how many different and unusual uses they can
have? Ahead are 10 banana health benefits for
more energy, better health and even improving the
way you look and feel.

1. Potassium-Bananas are among the most convenient food
sources of potassium. This mineral is essential for
maintaining proper heart function and regulating
normal blood pressure.
Numerous studies have shown the effectiveness of
potassium rich foods like bananas in lowering high
blood pressure.
So much so that the US Food and Drug
Administration (FDA) allows the banana industry
to make official claims (much like they would a
pharmaceutical drug) of their ability to reduce the
risk of high blood pressure and stroke.
Further research by the New England Journal of
Medicine suggests eating bananas regularly in
your diet can cut your risk of having a stroke by
up to 40%.
The potassium in bananas is also beneficial for
your kidneys and bones. A good potassium intake
suppresses calcium excretion in the urine that can
lead to painful kidney stones .
This suppression of calcium loss also reduces your
risk of developing osteoporosis and brittle bones.
A banana or two a day can have some serious
health benefits.

2. More Energy-Even with the proliferation of brightly colored
‘sports’ drinks, ‘energy’ bars and ‘electrolyte’ gels
(these are loaded with unhealthy chemicals and
coloring by the way) you often see athletes eating
bananas just before and even during sports.
Watching tennis for instance, it’s not uncommon
to see the players snacking on a bit of banana in
between games. If a banana can keep a
professional tennis player going, it’s got to rank
pretty well in the high-quality energy source
stakes.
Personally, I find the combination of natural
sugars, balanced with the soluble fiber and
potassium, to provide a good stable energy when
eaten half an hour before gym or a run.
I’ve experimented with this – running or weights
with, or without a banana – and seem to
consistently do better when I have one before
training.
Some people are worried about bananas spiking
blood sugar, but tests show they actually have a
glycemic index of around 52, with 24 g of available
carbs (lower the less ripe they are).
That’s a glycemic load in the vicinity of 12 which
isn’t considered that high. These figures will
obviously vary depending on variety and ripeness.
Bananas make a great snack at work when your
energy is lagging and while they might not be the
most obvious weight loss food, they are only
about 100 calories and can satisfy those sweet
cravings.
So if you can replace candy bars and other junk
foods with bananas, you might just have a really
important step towards losing weight. As an added
bonus your energy will be much more steady and
consistent.

3. Helps Digestion-
Bananas are a great source of dietary fiber that
most of us don’t get nearly enough of. Fiber helps
the food you eat move smoothly through the
digestive tract and improves elimination.
A couple of bananas may be a healthier choice
than laxatives to treat occasional constipation.
Turning to another important element of digestion,
bananas are rich in fructo-oligosaccharides (FOS
for short thankfully). FOS is known as a prebiotic
since it feeds the important friendly bacteria in the
digestive tract that help us absorb nutrients more
efficiently.
Bananas are also known to help relieve
the symptoms of heartburn. So once again, try
reaching for the natural cure with banana rather
than antacids (though if this page gets shared
around too much the makers of Metamucil and

Mylanta and not going to be happy!).


4. Good for Ulcers-
Eating bananas regularly may help protect against
stomach ulcers. Compounds in bananas seem to
create a thicker protective barrier in the stomach
against hydrochloric acid.
Bananas also contain protease inhibitors that work
to eliminate certain bacteria in the stomach

implicated as a major cause of stomach ulcers.

5. High in Vitamin B6-
Bananas are particularly high in vitamin B6. This
vitamin is important for creating hemoglobin for
healthy blood.
B6 is also involved in maintaining proper blood
sugar levels, synthesizing and breaking down
amino acids and producing antibodies for a
stronger immune response in your body.
Just one banana has a full fifth of your
recommended daily intake of vitamin B6. And they

taste much better than vitamin pills too!

6. Vitamins and Minerals-
Alongside the high levels of potassium and vitamin
B6 already mentioned, bananas also have good
levels of vitamin C, magnesium and manganese.
They are also a source of most of the other B
vitamins and smaller amounts of trace minerals

like iodine, iron, selenium and zinc.

7. Skin Conditions-
Even the skins of this amazing fruit have their
uses. Banana skins have been used externally to
treat skin conditions like psoriasis and acne.
The freshly peeled inside of the banana skin is
gently rubbed over the affected area and the
residue left on. This might be better done on a day
indoors or before bed to avoid the banana smell
when out and about.
Note too that in the case of psoriasis there
apparently may be some further reddening initially,
but this should improve after a few days of
use. Patch test on a small area first if you have
any concerns. It also usually take several weeks to
get the full effects from this treatment.
Banana peel treatments are even used to heal
warts. You rub a small piece of banana peel over
the wart and then tightly tape it there overnight for
at least a week, possibly several, changing it to a
new one each night.
People in online forums have reported good results
with these simple treatments, though results with
natural cures can be varied. I’d be really interested
to hear from anyone who’s tried any of them for

themselves.

8. A Cancer Fighter?
Recent Japanese animal research linked bananas
that are fully ripe (with the dark spots) to
production of a compound called
tumor necrosis factor (TNF–a). This compound is
a cytokine which is believed to have the potential
to increase white blood cell count, thus enhancing
your immunity and combating cancerous cell
changes.
Personally, I don’t put too much stock in animal
studies. Regardless, increasing overall fruit
consumption in your diet has been consistently
linked to a lower risk of dcancers



9. Improving your Mood and
Reducing Stress
:-)Bananas are a good source of the amino acid
tryptophan which your body converts to serotonin.
Amongst many other things, proper serotonin
levels help improve your mood, reduce stress and
enhance your general outlook and happiness
levels. It also helps regulate good sleep patterns.
Tryptophan is considered an essential amino acid
because the only way your body gets it is through
your diet. Bananas, while certainly not the highest
source out there, are one of the easiest ways to
get a little more tryptophan. Another reason why
bananas make such a great snack for those
stressed out at work.

10. A Hangover Cure-
Bananas are a great hangover food for mornings
when you’ve overdone it a bit the night before. A
couple of bananas in a blender with ice, some
berries and coconut milk or organic cow’s or
goat’s milk makes a really good recovery drink.
Just about all the other health benefits already
discussed come into play here. Of course the
better solution is not to drink so much the night
before. But just in case, it’s good to have some
bananas around for the next morning.
As I tend to get mine in bulk and don’t always
finish them before they get too ripe, I like to chop
up any excess ones on their last legs and put
them in a container in the freezer. These are great
to drop straight from the freezer into the blender

instead of ice cubes for brilliant creamy smoothies.

Conclusion

"So there you have 10 good reasons to pick up a

bunch of bananas the next time you’re out

shopping. While pesticides aren’t considered a

significant problem with bananas, fair trade fruits

are worth looking for if you can find them.

How do you like to eat your bananas? Alone or

mixed with other foods like on top of a healthy

muesli or blended up in a smoothie? I be

interested to hear any ideas or suggestions you

might have for more beneficial ways to enjoy

bananas."

Vitamins

                               "  Sources of different vitamins and diseases caused by their deficiency "

Vitamin A

 

Vitamin A can be obtained in the diet foods of animal origin such as milk, eggs, fish, butter, fortified margarine, cheese and liver. In developing countries it is obtained from carotene, which is present in the green and yellow fruits and vegetables, furthermore the vegetable sources of this vitamin are sweet potatoes, pumpkin, mangoes, apricot, beet greens and dark green leafy vegetables.

                                                             Sources

                                                            

 

 Vitamin A is found naturally in many foods                                              

cod liver oil (30000 μg)

liver (turkey) (8058 μg 895%)

liver (beef, pork, fish) (6500 μg 722%)

liver (chicken) (3296 μg 366%)

dandelion greens (5588 IU 112%)^[18]

sweet potato (961 μg 107%)

carrot (835 μg 93%)

broccoli leaf (800 μg 89%) – According to USDA database, broccoli florets have much less.^[19]

broccoli florets (31 μg 3%)

butter (684 μg 76%)

kale (681 μg 76%)

spinach (469 μg 52%)

pumpkin (400 μg 41%)

collard greens (333 μg 37%)

Cheddar cheese (265 μg 29%)

cantaloupe melon (169 μg 19%)

egg (140 μg 16%)

apricot (96 μg 11%)

papaya (55 μg 6%)

mango (38 μg 4%)

pea (38 μg 4%)

milk (28 μg 3%)

tomatoes

seaweed

Deficiency:-   The deficiency of vitamin leads to skin changes and to night blindness or failure of dark adaptation due to the effects of deficiency on retina.

Vitamin D:
                    There are only a few foods that are good sources of vitamin D. Some vitamin D is obtained from eggs, fatty fish. Fish oils, liver, butter, margarine and milk while human gets most of it from the direct sunlight. It is not found in plant foods. However, it can be obtained from vegetable margarines, some Soya milks and certain other foods which are fortified with the vitamin                                                
                                                            

                                                              

Vitamin D is found naturally in many foods

 

 

 

 

Deficiency;     Deficiency of vitamin D causes rickets in children and osteomalacia in adults.

 

 

      Vitamin,E  Vitamin E is an antioxidant and helps in the production of red blood cells. Foods that are rich in vitamin E include:

                                                                              

--->Vitamin E is an important vitamin required for the proper function of many organs in the body. It is also an antioxidant. This means it helps to slow down processes that damage cells                                                                                                                                                  

• 
  
• Avocado
• Tomato
• Watercress
• Brussels sprouts
• Spinach
• Berries
• Salmon
• Whole grain products
• -Nuts
• Olive oil
• Sunflower oil
•           Mackerel          

 Deficiency  -  " Vitamin E Deficiency Symptoms in Infants "   
  

Retrolental fibroplasia (an eye disease)

Loss of weight and delayed growth

Poor eating habits

Developmental problems that include physical and mental problems

"Vitamin E Deficiency Symptoms in Children"

Chronic liver disease, causing neurological deficits

Gross lack of coordination of muscle movements with loss of deep tendon reflexes

Truncal and limb ataxia

Loss of vibration and position senses

Paralysis of extra-ocular muscles responsible for eye movements

Muscle weakness

Ptosis (drooping upper eyelid)

Dysarthria (motor speech disorder)

Slow growth in children

"Deficiency of Vitamin E Symptoms in Adults "

Mild anemia

Nonspecific neurological deficits

Disorders related to reproduction and infertility

Fragile red blood cells

Age spots

Cataracts

Certain neurological damage

Decrease in sex drive

Muscle, liver, bone marrow and brain function abnormal 

Vtamin-K 

            

Vitamin K is a fat-soluble vitamin, so your body stores it in fat tissue and the liver. It is best known for its role in helping blood clot, or coagulate, properly. The "K" comes from its German name, Koagulationsvitamin. Vitamin K also plays an important role in bone health.
It is rare to have a vitamin K deficiency. That’s because in addition to being found in leafy green foods, the bacteria in your intestines can make vitamin K. Sometimes taking antibiotics can kill the bacteria and lead to a mild deficiency, mostly in people with low levels to begin with. Vitamin K deficiency can lead to excessive bleeding, which may begin as oozing from the gums or nose. Other things that may lead to vitamin K deficiency include:

• Health problems that can prevent your body from absorbing vitamin K, such as gallbladder or biliary disease, cystic fibrosis, celiac disease, and Crohn's disease
• Liver disease
• Taking blood thinners, such as warfarin (Coumadin)
• Long-term hemodialysis
• Serious burns

Other conditions that benefit from vitamin K include:

"Deficiency"

The following are some of the signs of a deficiency of vitamin K:

1. Among the most common signs and symptoms of vitamin K deficiency are heavy menstrual bleeding, gum bleeding, nose bleeding, and easy bruising. Symptoms and signs of vitamin K deficiency further include bleeding within the digestive tract and blood in the urine.

2. A deficiency of vitamin K can affect a new-born baby or fetus as well. Vitamin K deficiency may result in internal bleeding (in the skull), malformed fingers, and under-developed facial features like ears, nose, and chin. Vitamin K helps in the overall development of the fetus. This explains why a pregnant woman is usually given vitamin K in the form of food supplements.

 

3. Defective blood coagulation and hemorrhages are also among the signs and symptoms of a vitamin K deficiency. Deficiency of vitamin K leads to a reduction in the prothrobin content of blood. If you are deficient in vitamin K, you will suffer from blood clotting. Deficiency of vitamin K can also lead to Alzheimer’s disease.

4. Other prominent signs and symptoms of vitamin K deficiency are prolonged clotting times, hemorrhaging, and anemia.

5. Vitamin K deficiency-related symptoms lead to excessive deposition of calcium in soft tissues. Hardening of the arteries or calcium-related problems are the other common signs of vitamin K deficiency. So are biliary obstruction, malabsorption, cystic fibrosis, and resection of the small intestine

 

"These are Fat Soluble Vitamins. In Next Post You Will See Water Soluble Vitamins. Which is Vitamin C AND Vitamin B Group;, So Don'T Forgot To Read Our Next Blog."
Till Then Stay Fit,
 

THANK YOU
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           

Countries with the Best Food

1-Italy

   

2-Mexico

 

3-India

 

4-china

5 Japan

6-France

7-United States

 

8-Thailand

9-Spain

                                                                                                                5   

10-England

 

                     

 

 

"These Countries where you find World's Best cooking recipes  "                                                                                    

8 Amazing Facts about Watermelon

Watermelon is one of the most popular and delicious summer fruits that almost everyone loves. Watermelon is low in calories (it has 46 calories per cup) and high in vitamins A and C (it provides 17 percent of your daily Vitamin A intake and 20 percent of your daily Vitamin C intake.) Watermelon is also rich in dietary fiber and potassium. While there’s a strong debate over whether watermelon is a vegetable or a fruit, many of us consider watermelon to be both. If you want to learn a few amazingly interesting facts about watermelon, keep.reading


1. Watermelon boosts brain power
Did you know that watermelon can help you boost your brain power? The thing is, watermelon is an excellent source of Vitamin B6, which is vital for normal brain function. Moreover, the water percentage in this delicious fruit is similar to the water percentage in the brain

2. It has a high water content
Watermelon has an extremely high water content. According to the USDA, watermelon is 91.5 percent water, which means that this fruit can help you stay hydrated throughout the day. Eating watermelon or drinking watermelon juice each day is one of the most delicious ways to stay hydrated during this season, isn’t it?

3. It contains about 40 percent more lycopene than raw tomatoes
 A cup of watermelon contains 1.5 times more lycopene than a large fresh tomato. Lycopene is a powerful antioxidant that helps prevent the free radicals from causing cell damage and can improve your immune system. Moreover, this powerful antioxidant has been shown to lower the risk of cancer in the body.

4. A yellow watermelon
Watermelon comes in different varieties. There’s a watermelon that is not pink on the inside. If you want to try something new, opt for Yellow Crimson. This yellow variety of watermelon has a sweet, honey-like taste that you’ll definitely love. But it can be difficult to buy a yellow watermelon since it’s almost identical with the other watermelon varieties.

5. It’s good for your eyes
Watermelon is packed with Vitamin A, which is great for your eyes. It helps to boost your eyesight power and it protects your eyes from various infections. Consume about 100 grams of watermelon each day to keep your eyes healthy and your eyesight sharp .

6. Watermelon juice can reduce muscle soreness
Numerous studies show that watermelon juice can help to reduce muscle soreness, so it’s a great drink after an extremely tiring workout. The thing is, watermelon is one of the highest sources of citrulline, which helps to improve artery function and reduce blood pressure. If you have a muscle soreness, consider drinking water juice. Though, I recommend you to consult your doctor first.

7. It helps with weight loss
Eating watermelon is a tasty and frugal way to cleanse your body and drop a few unwanted pounds. As I mentioned above, watermelon is low in calories and high in water and this helps with weight loss. Watermelon makes a great base for homemade smoothies and the perfect snack between meals as it provides the body with lots of minerals and water.

8. It protects from UV rays
Watermelon is high in lycopene, a carotenoid pigment that boasts powerful antioxidant properties. Lycopene helps to protect you against UV rays, sunburn and skin cancer. I think it’s an important reason to incorporate some watermelon into your daily diet.
Watermelon is an awesome fruit that boasts plenty of incredible health benefits. Add watermelon to your summer salads and smoothies, grill it or eat it raw. Summer is the perfect time to enjoy this tasty and healthy fruit. What’s your favorite way to eat watermelon? Share your ideas with us, please.


                                                  
                                                                 
                                                           

 

 Don't Forgot To Come Back                                          

                                  
 

How to Get Six Pack Abs Fast

(PART ONE OF TWO)
 
The six pack diet
1- Go for good carbs

The way to a man's heart is
through his stomach...and the way to a man's abs
is through the kitchen. If you're not eating right (man or
woman notwithstanding), your abs will (or won't, rather)
show it.
Not all carbs are evil. It's the simple, white carbs
that you want to avoid. Whole grains (aka "slow
carbs") are rich in fiber and go through your
system much more slowly (hence the name) than
simple, refined carbs (the white ones). So don't
shy away from the browns -- brown rice, quinoa,
whole wheat and oats.

2-Pack on protein early in the morning

Because
straight up, you'll eat less (and it's the building
blocks you need to build muscle tissue). People who got
35 grams of protein at breakfast were less hungry
throughout the day and saw favorable changes in the
hormones and brain signals that control appetite.[1]
Getting six pack abs isn't necessarily about
counting calories. But you do need to get rid of the
fat on top of your abs to expose the muscles
underneath them -- and eating a bit less will get
you on track.
Eating any breakfast was associated with increased
feelings of fullness, a reduced desire to eat, and
lower levels of ghrelin (a hunger-stimulating
hormone) throughout the morning. But a protein-
packed breakfast was associated with these
benefits over the course of the entire day.
This doesn't mean go for the ham steak and
eggs. To keep your calorie and fat levels in
check, opt for Greek yogurt, egg whites, and
Canadian bacon. [1]
What's more, your body burns more calories
breaking down protein than it does carbs and
fats. Every little bit counts, right?

3 Cut out processed good

Consuming most of your
calories from processed and fast foods is going to
produce an unhealthy body lacking in nutrients. Foods
that have been through some sort of preservation have
had their nutrients taken out and are really just empty,
unhealthy calories. Definitely a no-go for a trim
waistline.
To make matters worse, processing then adds in
unhealthy fats, a ton of sugar or sugar substitute
and synthetic vitamins and minerals. Most of these
ingredients, including artificial sweeteners, artificial
colors, hydrogenated oils and high fructose corn
syrup, are not even recognized as edible by your
body. Think about that. These non-food ingredients
are considered toxins and most will end up
languishing in your system, often stored with fat.[2]
Anything that's packaged is a processed
good. That includes your "health" foods, too.
Look for the top super foods (nutrient-dense,
low-calorie fruits and vegetables, like
broccoli). These give the most vitamins and
minerals to energize your body and heal and
prevent strain to the muscle

4-Drink loats of Water

Part Two of Two:
The Six Pack Workout

1- Exercise your core muscles

Once the fat on top of
your abs is gone, you'll need washboard abs to be
underneath. In the comfort of your home, you can
exercise your core muscles -- it helps posture, too!
The plank: You can't just focus on what's on top
-- it's what's behind your abs too -- your back!
And doing the plank works both. With your
forearms on the floor and your toes into the
ground, lift up your core and thighs off the floor.
Make sure your elbows are in line with your
shoulders. To do it right, keep your butt and abs
flexed.
The reverse crunch: Upper abs are easy; it's the
lower ones that are hard. This exercise is much like
a crunch, but with your feet in the air. To start, put
your arms at your side, keeping your palms down.
Place your knees over your hips, using your abs to
place your body. Instead of moving your head
toward your knees, move your knees toward your
head. Hold your knees briefly as close to head as
possible and then lower them back towards the
mat.
The Bicycle: This exercise targets your back and
sides, in addition to your upper and lower abs. Lie
on a soft surface like a yoga mat and make a
pedaling motion in the air. Alternate raising
shoulders toward the opposite knee. Make sure to
work both sides evenly. 2 sets of 12 reps is a good
place to start. [

2- Start weight training.

If you're going for a six pack,
you'll need strong pecs, shoulders, and back too.
Your entire body needs to be on track, not just your abs.
Wood Chop: Using a free weight or medicine ball,
kneel down on one knee. Lift the weight up, with
both hands, over the shoulder of your leading foot.
Lower the weight to the other hip, hold, and bring
back up. Always make sure your entire body is
facing forward. Aim to use a weight that fatigues
the muscle in 12 reps.
Trunk Rotations: Working with a dumbbell or
medicine ball, get into a sitting position, knees bent
and feet flat on the floor. Lean back slightly to
engage your abs. Bending at the elbows, hold the
weight close to your core and twist from side to
side. Pause at the end of each rotation.
Dumbbell fly: Grab some free weights and sit on a
stability ball. Walk it forward until it's your head
and upper back that are balancing on the ball.
Push the dumbbells up and out, directly above your
elbows. Swing out and back in, slowly. Keep your
abs flexed at all times and your arms loose, not
locked. [6]

3- Blast fat with cardio.

The absolute quickest way to
get rid of fat is cardio. [7] While it's important to do
cardio and it's important to work with weights, it's
most important to do both in tandem. You need to burn
and blast away the fat to see the results you want.
This doesn't necessarily mean running. Swimming,
boxing, cycling, and tennis are also great
alternatives (amongst many) if you don't feel like
hitting the concrete.
Consider high intensity interval training. Most
studies have shown that the benefits of cardio are
amplified when done in intervals. [8] Work out as
hard as you can for 30 seconds, relax for a minute,
and repeat 9 more times. And you'll get your
workout in super quick.

4-Keep it varied.

You don't want your body to get
used to your workouts. Once something becomes
easy, step it up a notch. Constantly challenging yourself
is the only way you'll see results you've never seen
before.
Each time you exercise, make sure to target
different muscle groups. Do somewhere between
four and eight moves and don't repeat the same
moves the next day. Keep your muscles guessing
by constantly changing up your routine. But, as
always, check with your doctor if you're 45 or
older. [6]

5- Enjoy your 6 pack!

How to Gain Weight in 7 Days to Get Rid of the Skinny You

If you were trying to decipher how to increase your weight and
the answer you thought to yourself was that `it is easy’ then
you seriously need to do some re-thinking. How to put on
weight is equally difficult as losing weight. The belief is quite
popular that only a few wish to gain weight but as a matter of
fact, there are many who keep longing to add some flesh to
their boney structure.
When it is comes to gaining weight, it requires the same
amount of dedication as required during your weight loss
process. And, if you are pondering over the fact how to gain
weight in a week’s time, your discipline will be tested to its
maximum level. Following are few steps with a diet plan which
will help you find an answer to how to get fat in a week’s
time. Do not expect that you will find a hefty and muscular
you standing before the mirror on the 8th day. However, the
considerable changes in your body will make you feel

Don’t Stop Exercising To Put on Weight

If you think work outs should only be associated with weight
loss then you stand completely wrong here. In order to eat
more calories than what you spend, you must include a
muscle building regime in your weight gain plan. Follow some
weight gain exercises like twist curls, squats, dips, deadlifts,
etc. Instead of repeating the exercises rigorously, lift heavy
weights in one go. Take rest for at least 3 minutes between
each set.

Double Your Food Intake To Increase Weight

Although this might sound exciting and simple but when it
comes to performing it practically you may face a tough time.
If earlier you were eating three meals a day, now you must
double the quantity and eat at least 6 times and each meal
should be in equal portions. You might have to force the extra
food upon you for some weeks. Each extra 500 calories eaten
per day will add 1 extra pound to your weight in 1 week.

Calculate Your Calorie Requirement To Gain Weight

Each individual is different therefore their calorie requirement
also differs. What you need to do is keep a check on your
calorie requirement and intake. Once you have figured it out,
add 500 more calories to your daily consumption by
introducing high calorie foods to your diet. This will help you
gain weight within a week. Fixing a schedule for your meals
will help you consume ample calories throughout the day.

Include Nutritious Beverages in your Diet To Gain
Weight

Just like your food items, the beverages which you plan to
introduce into your diet plan should also be high on calorie
content but at the same time should not cause any harm to
your health. Opt only those beverages which have healthy
calories which means you must avoid drinks like packaged
fruit juices as they have high sugar and preservative content.
Drink only fresh hand-made juices. Stay at a distance from
aerated drinks like colas, flavoured coffee drinks, or sweetened
teas etc. You may find these drinks high on calorie content but
they are harmful for your body as they contain unhealthy fats.

Shift your Focus to Hefty Foods To Gain Weight

In order to add some extra kilos to your weight you don’t
necessarily have to consume more high-fat foods. In fact, you
should opt for denser foods which will help you gain weight
safely and gradually. Try these options:
Drinks: Introduce proteins shakes, juices or whole milk into
your diet and avoid aerated drinks.
Breads: Substitute your white bread with whole wheat or
oat bran breads. These breads are more nutritious than
your normal white breads. Use cream cheese, peanut
butter, jam or honey on these breads to add some extra
pounds to your mass.
Vegetables: Avoid watery vegetables like broccoli,
cauliflower, green beans or cucumbers. Instead, introduce
starchy vegetables like potatoes, corn, carrots and beets in
your diet.
Fruits: Opt for dense fruits instead of watery fruits. Choose
bananas, apples, pears, and pineapples over oranges,
peaches, plums, and watermelon.
Add Extra Oils: While you cook your food, add some extra
drops of oil. Use un-refined oils like olive, coconut, canola,
palm and butter. The normal vegetable oils found in the
kitchen, also known as Soyabean oil, are harmful for your
health due to their trans fat content. Oils which have
omega-6 fatty acids like safflower oil, sunflower oil and
peanut oil are less healthy but still tolerable.
Sandwich Spreads: Those deliciously colorful looking
spreads kept in the supermarket must have always tempted
you. So, grab a pack as soon as you are done with
planning your weight gain diet plan. Spread those toppings
on your bread. Some of the suggested spreads are: cream
cheese, guacamole, olive oil, nut butter, sour cream and
mayonnaise. A high source of calories, you can further add
meat or fish shreds to make your sandwich rich.

Drink Lots of Water To Stay Hydrated

Water plays a very significant part in increasing your weight.
To stay healthy while gaining weight it is very necessary to
give your body enough liquid. Drink half gallon or more of
water.

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