FALL IN LOVE WITH OVER HEAD SQUATS
Once you understand how to do a basic squat, you will find the variations in squats for body building purposes to be as dynamic as they are unique. One of the barbell squats that is a challenge in this respect is the OHS of the overhead squat. When you practice this squat, you will discover that the benefits of the overhead squat can take you far in your bodybuilding efforts. Five overhead squat benefits are listed below, all which will serve weightlifter or bodybuilder well in developing his or her form and building strength.
OVERHEAD SQUAT BENEFITS
#1 – The Overhead Squat Provides Accelerated Fuel Burning Benefits
While the traditional barbell squat burns plenty in the way of calories, the overhead squat, or the upgraded version, supplies optimum fat burning to the exerciser. Benefits of the overhead squat in terms of calorie burning are immense when compared to other fat-burning exercises.
#2 – The Squat Maximally Works Out the Lower Body
Practicing the overhead squat means that you are also optimally engaging the muscles in the lower body, namely the gluteus maximus and muscles in the back thigh (the hamstrings). These muscles, when well-defined and built up, make it possible for you to excel in sports and eases everyday movements as well.
#3 – The Squat Engages the Muscles of the Upper Back
You not only receive all the benefits that are provided by a regular squat exercise but also enjoy upper back overhead squat benefits too. The OHS keeps the shoulders from becoming rounded as the result of a weakened back. Exaggerated round shoulders in older people is known as kyphosis and is a byproduct of a lack of muscular development and exercise, including bone deterioration such as osteoporosis. The chance for a shoulder injury increases when you avoid practicing the OHS.
#4 – The Overhead Squat Helps Develop Core Strength While Simultaneously Working a Variety of Muscle Groups
By practicing the OHS, you will work your core along with the muscles in the shoulders, arms, legs and muscles in the upper back. This exercise is a full body exercise which can be optimally utilized in fat and calorie burning workout sessions.
#5 – The Exercise is an Ideal Beginning Exercise for Athletes and Weightlifters
Because the OHS works at keeping the chest up and the remaining part of the body fluid, it teaches coordination and balance and keeps the exerciser kinesthetically aware. The exercisers learns more about core control too over any other type of squat activity. Because you do not use as much weight with this type of barbell squat, it is an ideal exercise to learn when you are first engaging in squat workout activities. It is not necessary to own a squat rack for this exercise unless you are doing extremely heavy lifting, like a power lifter
The OHS is good for light training days and for muscular recovery. Use the exercise to assist you while you work on strength training exercises that offer more in the way of carryover and complexity.
By Garage Bodybuilder
Did you know that there is direct relationship between hormones and weight loss?
Your hormones control every aspect of weight loss including your metabolism, where you store your fat, your appetite and even your cravings. This means that any kind of hormonal imbalance may sabotage your weight loss efforts! Sure, skipping potato chips and hitting the treadmill is a trusted way to lose weight, but if your hormones are out of balance you may struggle to lose weight. However if you understand how they work and how to reset them you will be able to lose weight faster.
What is Hormone Resetting?
Hormones are biochemicals that every multicellular organism produces to orchestrate the way your mind and body behaves. They are an essential part of the way males and females get energized, collect fat, combat stress and maintain muscle. Balancing your hormones is a great way to ensure an energetic and happy life, but many people turn to expensive and potentially dangerous supplements to see results.
Dr. Natasha Turner broke ground and gave momentum to a natural wellness movement when she released her book “The Supercharged Hormone Diet”. Turner, a naturopathic expert, has long studied ways to naturally enhance life and weight loss with the right diet and lifestyle changes. In this article I will review some basics behind the complex process of hormone resetting and give a few recipe examples for melting body fat.
It All Starts With Detox
Did you know that there is direct relationship between hormones and weight loss? Your hormones control every aspect of weight loss including your metabolism, where you store your fat, your appetite and even your cravings. This means that any kind of hormonal imbalance may sabotage your weight loss efforts! Sure, skipping potato chips and hitting the treadmill is a trusted way to lose weight, but if your hormones are out of balance you may struggle to lose weight. However if you understand how they work and how to reset them you will be able to lose weight faster.
Food to Avoid
Dr. Turner recommends that if you are allergic to any type of food, even on a relatively harmless level, cut it from your diet. You should also keep away from foods that have a high glycemic index, as they will encourage the food cravings described above. These include foods that are rich in carbs and sugar like white bread, soda, baked goods, pasta and most processed foods.
Food to Eat
A rule of thumb, according to Dr. Turner, is to eat food with low glycemic index to keep hormones balanced. Foods that are high in fiber such as bananas, artichokes, raisins, oatmeal, beans and nuts will help keep your digestive tract from irritation. A rule of thumb when it comes to detox is getting enough water each day. Drinking approximately eight cups every day will help boost your metabolism and give your body a medium to flush out the unwanted toxins in the liver and body
Targeting Specific Fat Areas
Sometimes people have fat deposits that are more problematic than others. Stubborn areas might seem to always remain chubby because of biological misfortunes. There are certain types of supplements and food that you can use to target individual fat areas. And here is what Dr. Turner recommends:
We all have ab muscles, it’s the fat on the stomach that keeps them from showing. Studies have suggested that too much cortisol could be a major factor behind the accumulation of stomach fat. Holy basil is an Indian herb that helps maintain healthy cortisol levels and is commonly taken in capsule form. Foods for reducing cortisol include spinach, citrus, nuts, beans and barley.
Fat on the back and upper trunk is less common than stomach fat but equally as challenging to take on. It’s also a likely indication that you have high insulin levels. Foods containing conjugated linoleic acid such as milk, yogurt, cheese and beef will help. You should also lean toward whole-grain options and green vegetables.
Some people like big butts, but everyone has a limit. If you have excess body fat on your bottom, it could be due to high levels of estrogen. Cruciferous vegetables such as broccoli, cauliflower and cabbage are high in estrogen-blocking phytochemicals. Chia, flax and sesame seeds have polyphenols that get rid of estrogen in the bloodstream. Pomegranates and red grapes are good fruit choices for lower estrogen levels as well.
Eat Glyci-Med Style
This new type of diet is a twist on the classic Mediterranean diet, which WebMD called “one of the best prescriptions for a long, healthy life”, that focuses on the science behind glycemic index and carbs. The diet requires you to focus on the macronutrient (carbohydrates, fat, and protein) balance in your meals.
According to Dr. Turner, a basic approach to the diet is aiming to consume twice as much fat and protein as you do carbs. Doing this will help your stomach feel full and satisfied for longer periods, keeping you away from perilous craving binges. It will also help keep your cortisol, insulin and estrogen at healthy mediated levels. Eating more proteins is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.
- Protein powder is an essential tool for this diet. You can add it into water or milk, mix it into oatmeal, or bake it into recipes to make sure you aren’t overloading on carbs with each meal.
- Making the transition from sandwiches to salads might be tough, but you can easily take the filing of a sandwich and slice it over lettuce or spinach. Avoiding bread for at least one meal will make it much easier for you to balance macronutrients.
- Fruit is fine in moderation, but make sure you choose whole fruit over juices. Most juices have far less fiber and additional sugars.
- Keep your eye out for calories in your drinks, many sodas and juices have far more carbs than people realize. Look for calorie free options like flavored water or search for protein rich alternatives such as milk.
- Other dietary staples recommended for this diet are roasted nuts, dry red wine, buckwheat, pomegranates and almost any type of vegetable.
I am not a nutritionist nor am I a medical professional or fitness knowall. Though after hours of research for my own personal postpartum weight loss journey I have compiled; short and tasty list of superfoods that will help
you (and I) blast away belly fat.
Belly fat seems to be a stubborn area for many woman especially moms. This comes from our hormones and the way a woman’s body delivers calories Belly fat is more than a cosmetic nuisance. It also includes visceral fat-which lies deep inside your abdomen, surrounding your internal organs.
Visceral fat is linked with far more dangerous health problems, including: Heart disease, Type 2 diabetes, High blood pressure, Abnormal cholesterol, Breathing problems. Research has also associated belly fat with an increased risk of premature death-regardless of overall weight.
So in the act of taking charge of our lives here is; list of superfoods to help blast belly fat.
Nuts & Seeds
Nuts and seeds are high in unsaturated fats, omega-3, fiber, & vitamin E. Unsaturated fats or “the good fats” are believed to lower bad cholesterol levels. Omega-3 fatty acids are a healthy form of fatty acids that help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel fuller longer, so you eat less. Resulting in weight loss. Fiber is also thought to play a role in preventing type 2 diabetes. Vitamin E helps stop the development of plaques in your arteries.
Milk and dairy are considered nutrient-rich because they serve as good sources of calcium and vitamin D as well as protein and other essential nutrients. They provide phosphorus, potassium, magnesium, and vitamins A, B12, and riboflavin.
Beans are super healthy, versatile and affordable. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management.
Oats are loaded with important vitamins, minerals and antioxidant plant compounds such as: Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, Folate, Vitamin B1, Vitamin B5, calcium, potassium, vitamin B6, and vitamin B3. One half cup of oatmeal a day will give you all of these benefits plus 13 grams of protein, 5 grams of fat and 8 grams of fiber, coming in at less than 300 calories.
Lean meats are a good source of protein and have fewer calories. Lean meats such as eggs, turkey and chicken are a good source of selenium, vitamins B3 and B6, and choline. Ground poultry is also a great lean substitute for ground beef.
Peanut & Nut Butters
A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions.
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Blueberries are packed with antioxidants, called anthocyanins, that may help keep memory sharp as you age, and raspberries contain ellagic acid, a compound with anti-cancer properties. All berries are great sources of fiber, a nutrient important for a healthy digestive system.
Source: Emma Dawn
The complications of obesity vary from diabetes to various heart diseases. According to Center for Disease Control (CDC), any person with a BMI larger than 30 is obese. The good news is that losing weight significantly reduces the risk of obesity complications.
This poster demonstrates some of the dangers of obesity. For a better view click on the poster. If you want the largest view, after clicking on the poster, click on the “full size” on top of the poster that will show up.
Apart from following a diet made up exclusively of pizza and beer, the worst mistake you can make when training for abs is clinging to the same old exercises for way too long. Crunches, situps, and planks are fine, but they’re not the only tools you need to sharpen your midsection.
The good news?
Adding new abs moves to your workouts won’t necessarily add time to them. In fact, we’ll show you how to get more variety in your training in even less time than you’re used to.
By now you know that a strong core (the muscles that surround and support your spine) is essential to mastering nearly every exercise. But did you also know that core strength holds the key to killer confidence too?
For proof, check out this quick 10-minute core workout.
Try this fat blasting 30 day abs challenge! Work out hard and make sure you hit all of the days and you’ll have a sexy six pack in no time!
Wanna cut your sugar cravings for good? Follow these 10 tips to help you cut your cravings!
Will keep you full and give you more energy without raising your blood sugar so there’s no [hangry] crash afterward. Choose fruits, vegetables, and whole grains.
2) High-protein foods
Digest more slowly, keeping you feeling full for longer.
Doesn’t make your blood sugar spike the way sugars do. Pick proteins like nuts, or beans, or lean meats, yogurt or eggs.
4) Drink plenty of water
Sometimes sweets cravings, are actually a sign of dehydration. Before you go for the sweet snack, have a glass of water and wait a few minutes.
5) Fruit and sweet vegetables
(carrots, sweet potatoes, winter squash, turnips) are naturally sweet, have tons of nutrition, and are quite delicious. The more you eat, the less you crave sugar.
6) Spices can naturally sweeten your foods and reduce cravings
Coriander, cumin, nutmeg, cloves, and cardamom will add flavor without calories.
7) Scout Out hidden sugar
Sugar can hide in foods where you least expect it. Although they don’t seem sweet, ketchup, barbecue sauce, and pasta sauce have loads of sugar. So do reduced-fat salad dressings, bread, baked beans, and some flavored coffees. Get in the habit of reading labels. Filter out high-sugar foods before they hit your shopping cart.
8) Get physically active
Being active helps balance blood sugar levels, boosts energy, and reduces tension which will eliminate the need to self-medicate with sugar! Exercise can help wipe out those sugar cravings and change the way you eat in general. You will start to feel better and want healthier foods. Do what you like whether it’s walking, riding your bike, swimming or hitting the gym. Start out slow, and work toward at least 30 minutes at a time, 5 days a week.
9) Get more sleep, rest, and relaxation
Simple carbs such as sugar are the most readily usable forms of energy for an exhausted body and mind. If you are in chronic state of stress and/or sleep deprivation, your body will crave the quickest form of energy there is – sugar.
10) Slow down and find sweetness in non-food ways
Every craving is NOT a signal that your body biologically requires sugar. Cravings often have a psychological component. By identifying the causes of food cravings and substituting lifestyle and relationship adjustments accordingly, you can begin to find balance and take charge of your health.
Sugar is probably the biggest obstacle to weight loss and healthy living. Each day, the average person consumes about 20 teaspoons of sugar. And the daily limit is actually 6-9 teaspoons! And sugar intake is way too high in other countries, too! So obviously, a lot of people need a sugar cleanse but only a few actually do it…
The number of problems sugar causes is endless. It’s the main thing that causes people to fail in their diet. And sugar is the biggest cause of weight gain!
The worst part is, sugar is EVERYWHERE and it’s a real challenge to eat a sugar-free diet. Especially when so many products at stores are just packed with it and even some weight loss experts claim that you can eat a lot of sugar and still lose weight.
Well, you CAN’T. If you want to lead a healthy lifestyle and lose some pounds, you really need to limit your sugar intake. I know how hard it can be. We all have those nasty sugar cravings when it feels like you’d do anything to get a piece of chocolate.
This can really mess with your motivation towards weight loss because it feels like you can’t really control yourself. You just eat tons of candy, chocolate, cake, and other products which are just packed with sugar.
I’ve been there, trust me. I used to be a complete sugar binge eater and it even seemed like I had no hope to get rid of this habit. But NOBODY can claim they have no hope. Because if I managed to get rid of my sugar addiction, so can everybody else, including you!
And trust me. After you start your sugar cleanse, you will definitely notice a huge difference in the way you feel in terms of health and happiness, like I did! So let me explain this in more detail and answer the big question:
Why should you stop eating sugar?
1.Sugar makes you fat
Sugar is the main reason people become fat! Some people wrongly assume that consumed fat makes us fat, not sugar. If you think this way, I don’t blame you. I used to think this way myself because some diet programs out there claim that you can even lose weight while eating sugar.
Well, the reality is, if you eat sugar, you won’t go far in your weight loss journey, rather just a few steps back. The growing amount of obese people shows that sugar really is a huge problem. And you should try to avoid it as much as possible!
2.Sugar has zero nutritional value
That’s right. No vitamins, minerals, no NOTHING. Sugar is literally plain calories. And after you have some, you’ll only want more because it won’t make you full.
That’s why people have inadequate amounts of sugar. Because they just don’t know when to stop. They think if they’re still hungry, that means they haven’t had enough. And again, and again, and the circle never ends.
But next time you have sugar, remember how absolutely useless it is and don’t give in to the feeling of needing more of it!
3.Sugar is super addictive
A study was conducted with rats and it proved that they felt a stronger addiction towards sugar than they did towards something as addictive as cocaine.
Same goes for humans. People just don’t like to admit it, but most of today’s society is addicted to sugar. We eat it like crazy. Most people couldn’t even imagine their lives without sugar, just like I did before I changed my lifestyle.
But it’s time we all start to break free of this addiction! And I believe it is possible for each and every one of us!
4.Sugar is ruining your immune system
This study has proven that sugar actually slows down your immune system. So the problem isn’t only obesity, it’s your overall health!
A slowed down immune system means you develop various illnesses much easier. So isn’t it worth it to have a sugar cleanse in order to preserve your health?
5.Sometimes you eat sugar without even knowing it
How many people actually read the nutrition facts of products at stores? Sadly, not many.
We tend to rely on advertisements too much. But those advertisements are very often deceiving and what could be pictured as a healthy product good for weight loss can actually be an absolute diet-killing sugar bomb!
The sad thing is, if we cross out all products with unnecessary added sugar, we’re only left with a very small amount of products which are truly healthy. And these products are almost only unprocessed foods, such as grains, vegetables, etc.
So when trying to cut down on your sugar intake, don’t forget to make this crucial step of checking out the nutrition facts of the products you are buying!
HOW to stop eating sugar?
So I’ve told you why exactly you should quit sugar. But you must be thinking: how do I do this exactly? Well, let me give you a few easy tips to follow in order for you to smoothly start your sugar cleanse!
1.Eat healthy food
I know it’s hard to get out of that bad habit of eating too much sugar. And it may seem it’s even harder to change unhealthy habits with healthy ones! I know you must think this is something impossible to do but I’ve been there and can say with certainty you can do it!
Just change your eating habits gradually in order for it to be as smooth as possible. What you need to do exactly is start eating as many whole foods as possible as they are the ones that have the least sugar and don’t have any hidden sugar like so many processed foods on the market these days!
And if you really need a sweet treat, just have something with sweeteners, such as protein powder! This will definitely be a delicious and healthier way to satisfy those cravings! Also, you can try the natural sweetener called Stevia. It doesn’t have any calories!
But once you start eating a healthy and balanced diet, your body will be satisfied enough with all the nutrients from the food that you will crave sugar less!
2.Clean out your fridge and pantry
I’m sure that if you’re someone who has a sweet tooth, your kitchen is full of products with sugar. Well, that just makes it super easy for you to give in to those cravings.
Just throw out all of those unhealthy products. I know, it may seem like a waste of money. But what money can be more important than your health and happiness?
And once you’ve thrown out those unhealthy products, it will be easier to begin your sugar cleanse and not to give in to those cravings because they won’t be within the reach of your hand!
3.Find a buddy
Find yourself a sugar cleanse buddy who also wants to quit eating sugar but is struggling. It will be much easier because both of you could support each other and make sure you keep on going without any slips!
So now you know WHY you should stop eating sugar and HOW to do it. But it could be difficult to put these two together.
There is no doubt a big part of shedding belly fat has to do with your lifting and cardio regimens. But to really keep the fat off your belly for good, you have to look to your lifestyle around food and in the kitchen.
Here is a list of 15 practical and simple tips that will help you clean up your eating habits and, achieve that lean, mean and fit body you’ve always wanted – and stay that way! Pick 5 to start and follow them consistently. You’ll definitely feel the difference after the first 3 days, and then see your body change after 2 weeks. Good luck.
1. CHANGE YOUR LIFESTYLE.
When you go on a “program” to lose body fat, you may set yourself up for failure. A program implies an endpoint, which is when most people return to their previous habits. If you want to lose fat and keep it off, make changes that you can live with indefinitely. Don’t over-restrict calories, and find an exercise program that adequately challenges you, provides progression and offers sufficient variety so that you can maintain it for years to come.
2. DRINK MORE WATER.
Water is the medium in which most cellular activities take place, including the transport and burning of fat. In addition, drinking plenty of calorie-free water makes you feel full and eat less. Drink at least 2l of water a day. Keep a water bottle at your desk, fill it, and you’re set.
3. REDUCE STARCHY CARBS.
Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. You don’t have to eliminate starchy carbs completely, but you should really cut back on them when trying to shed body fat.
4. EAT A FULL, BALANCED BREAKFAST.
Your body has been starving all night long, and it needs nutrients to rebuild itself. If you just catch something quick on the run instead of eating a full meal, it negatively impacts your workout, and everything else you do during the day.
5. LIMIT SUGAR CONSUMPTION.
Taking in simple carbs (sugars) right after weight training replenishes muscle and liver glycogen stores, but excess sugar consumed at other times will be stored as fat. Satisfy your sweet tooth occasionally, but try limiting your intake of sugar to fresh fruit. Replace sugary beverages like soft drinks and juice with water, coffee, tea or diet soda.
6. DRINK COFFEE (BLACK) BEFORE WORKING OUT.
Caffeine causes the body to rely more on fat for fuel during a workout, rather than glucose. But the caffeine effect is lessened when you eat a high-carbohydrate meal with it. Drink 1-2 cups of black coffee within two hours of working out, and emphasize healthy fats and protein if you’re drinking it with a meal or snack. Skip the milk and sugar (which add unwanted calories and fat), and avoid drinking coffee at other times of the day; doing so can desensitize you to the fat-burning effects of caffeine.
7. EAT 5-6 MEALS A DAY.
Dieters often decrease the number of daily meals in an attempt to reduce calories—a big no-no. If you eat six meals a day versus three with the same total calories, you can lose more fat because more meals burn more calories – by increasing thermogenesis, the production of heat, in the body.
8. INCREASE VEGETABLE CONSUMPTION.
Vegetables are nutrient-dense, meaning they pack maximum nutrition value with minimal calories, leaving you more full on fewer calories. Consume five servings a day of veggies, whether as a snack, on a sandwich or on the side of a chicken breast. Order your next burger with fresh vegetables instead of french fries.
9. DON’T OVER-RELY ON FAT BURNERS.
Fat burners help reduce body fat, but they won’t counter poor eating habits. If you take the products mentioned in tips 11-13 without exercising or eating well, you’ll be more inclined to pack it on than to lose it. Fat burners are not magic pills -use them along with a solid nutrition and exercise plan.
10. CONSUME 25-35 GRAMS OF FIBER A DAY.
Fiber lowers insulin levels—along with total calories—affecting how lean you’ll get. Fiber absorbs water and takes up more space in your stomach, fighting off hunger pangs, too. Fiber rich foods include bran cereal, oatmeal and beans. Check nutrition labels for fiber content.
11. ELIMINATE JUNK FOOD.
This cannot be said often enough. Junk food is food that offers almost nothing but calories—like french fries, potato chips and sweets. Cheat foods, on the other hand, like pizza and hamburgers, have some nutritional benefit, and eating them once in a while can really help when you’re on a diet. Know the difference.
12. EAT THE PROPER AMOUNT OF PROTEIN.
You may not realize this but protein has calories, too, which can be stored as fat if over-consumed. A solid eating plan is the best way to stick to the right protein amount. This provides sufficient amino acids to maintain muscle mass, while keeping your total calorie count under control.
13. EAT MORE HEALTHY FATS.
A lot of women who are on a diet cut out fatty foods completely, as a result, healthy fats are totally under-consumed. You have to reduce calories to get rid of body fat, but you don’t want to cut out healthy fats completely – fats take longer to break down in your stomach and help control blood-sugar levels, leaving you more satisfied and reducing your cravings. So, try to include healthy fats like avocados, fatty fish, olives, nuts and seeds, olive oils, flaxseed and canola in your diet.
14. EAT CHEAT FOODS FOR FLAVOR.
If you love a particular food, you shouldn’t prohibit yourself from eating it. Avoid the bad foods that you don’t love or crave. And when you eat cheat foods, eat them for flavor. Don’t eat the whole pizza—have a few slices, savor the flavor and enjoy it. Share the rest.
15. GO ON A DETOX PLAN.
One of the big mistakes that many women make and thus not lose weight is that they overcomplicate things. With weight loss, often times, simplicity is best.
If you’re looking for a sensible and effective way to lose weight quickly and detox your body of toxins at the same time.