Daily Positive Affirmations: My Weight Loss Goals Are Attain

 If you have ever tried to lose weight or change your eating habits, you know that it is not just a physical battle, but a mental one as well.

When it comes to weight loss, it can be tough to stay motivated.

You might start strong, but then a week or two goes by and things get overwhelming or frustrating and you find yourself back to your old habits.

My Weight Loss Goals Are Attainable

My accomplishments include great triumphs in school, my career, and family matters.

Weight loss may be a challenge, but I know that my weight loss goal can be achieved just as I tackle other challenges in my life and win!

For a driven person like me, losing weight is more like a game rather than a burden. Each pound I lose is a sign of my strength and determination.

By placing such a positive spin on my efforts to lose weight, I increase both my confidence and my will to succeed.

My weight loss goals are perfectly achievable. I set a reasonable timeline to lose weight and milestones to let me know how far I have come. Each time I reach a milestone, I treat myself to a movie or a gift unrelated to food.

Rewarding my achievements, no matter how small, gives me the motivation to keep on going.

I can have my cake and eat it too. But, I always make sure that it is angel food cake with a natural fruit topping! Choices like this let me enjoy the sweets I crave in healthier, smaller-calorie ways. The more I learn about food, the more pleasing choices I can find.

Like a game, I can find ways to prevent me from sabotaging myself, and win! Just as I can find tasty foods that are healthy, I also find fun ways to exercise.

With my positive mindset, the pounds just seem to be melting off! I am eating healthily, exercising regularly, and controlling my cravings.

Today, I keep my eye on the prize: fitting into my skinny jeans! I am actively working towards regaining the beach body that I once displayed proudly.

Your Self-Reflection Questions:

1. Am I losing weight to please myself or someone else?
2. Am I truly overweight or am I simply striving for perfection?
3. How can I curb cravings to stay strong in times of weakness?

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Affirmation Guide: My Body is Healthy, and My Mind is Sharp.

 Try positive self-talk to eat better, feel stronger, and rejuvenate your body.

When day-to-day life seems to revolve around providing for others, we can forget to nourish our own bodies and spirits. And yet, self-care is what empowers us to give back to the world, fully and joyfully. Start your practice by taking just a few moments each day to affirm your commitment to eat well and live a healthful life.

Love your body with these body positive affirmations:

I make my physical health a priority. I know that my physical health is vital to my happiness and overall enjoyment of life. My body is healthy and strong.

I place a high priority on my physical health. I want a body that is healthy and vibrant.

To this end, I ensure that my body receives at least seven hours of sleep each night. My body requires the right fuel to be at its best, so I limit my diet to healthy foods. I exercise daily to keep fit and strong.

My mind is healthy. I also take my mental health seriously.

I do an excellent job of managing stress. I have a strong network of friends and family that support me. I have a life that I enjoy greatly.

My mind is sharp.

I have an excellent memory. I am a resourceful problem-solver. I am very observant. I notice things that others fail to notice.

My mind is as good as it ever was. In fact, my mind is growing more capable each day.

Today, I am making my mind and body a priority. I am boosting my health and my mental sharpness. I am doing what is necessary to ensure that I have a healthy body and a sharp mind.

Self-Reflection Questions:

1. What am I doing that is damaging my body and mind? Why am I doing those things? How can I stop?
2. What is my greatest health issue? What am I doing to minimize that issue?
3. What can I do each day to keep my mind sharp? Brain puzzles? Chess? Learn a new language?

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Want to improve Eyesight naturally? Then TAKE ACTION NOW and be prepared to surprise yourself and everybody else. Have you tried education, doctors and everything else but nothing has worked? Feel that your life for years now has been turned upside down by poor eyesight? Now is the time to take action. This healthy jelly can help to slow down macular degeneration, cataract formation and helps to relief dry and tired eyes.

Affirmation Guide: I Lose Weight and Keep It Off!

 Diets and workouts have been considered two major keys to successful weight loss. You are what you think, and your life stems from your thoughts – this is the thesis affirmations are grounded on

Affirmation Guide: I Lose Weight and Keep It Off!

• I am healthy and fit.
• I manage my weight because I value my health. I love my body and respect its needs. Taking care of myself helps me to lead a long and active life.
• I avoid fad diets. I adopt healthy habits that I can stick with for the long run.
• I keep track of what I eat. I use a journal or an app on my phone, so I have an accurate picture of how much I consume. I monitor my portion sizes and ensure that I get the nutrients I need.
• I load up on vegetables. Foods high in fiber keep me feeling full with fewer calories. I enjoy at least 5 servings each day, starting with a vegetable omelet for breakfast and baby carrots for snacks.
• I exercise regularly. I burn calories with aerobics and build muscles with weightlifting. I turn off the TV and move around more.
• I reach out for support. I ask my family and friends for help. I join online forums where I can share suggestions and encouragement.
• I deal with stress. When I am upset, I take a walk or listen to music instead of eating a donut.
• I prepare for setbacks. If I overindulge one day, I make up for it the next.
• Today, I make choices that help me to maintain a healthy weight. I eat slowly and mindfully. I enjoy an active lifestyle. I keep my mind and body in top shape.

Self-Reflection Questions:

1. How can I lose weight without feeling deprived?
2. What is my motivation for losing weight?
3. What are 3 things I love about my body?

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Want to improve Eyesight naturally? Then TAKE ACTION NOW and be prepared to surprise yourself and everybody else. Have you tried education, doctors and everything else but nothing has worked? Feel that your life for years now has been turned upside down by poor eyesight? Now is the time to take action. This healthy jelly can help to slow down macular degeneration, cataract formation and helps to relief dry and tired eyes.

Affirmation Guide: I have a healthy immune system.

 You will want to attach positive emotions to your positive affirmations. Think about how achieving your goal will make you feel, or think about how good it feels to know that you are good at something.

Be inspired with our Affirmation Guide: I have a healthy immune system.

I am amazed at how healthy I am. I am very fortunate indeed. I do everything I can to keep it that way!

I realize that my immune system is impacted by my beliefs. Luckily, I have positive beliefs surrounding my immune system.

My thoughts affect my immune system, too, so I maintain positive thoughts about my health.

I recognize that the words I speak out loud can also affect my immune system. Therefore, I make a point of choosing my words carefully.

I also am aware of my actions. I take prudent health precautions that I know can keep me healthy, such as an active lifestyle, nutritious diet, and regular checkups.

I exercise regularly to strengthen my mind, body, and health. I choose my food very carefully. I research which foods boost my immune system and fill my plate with nutritious fruits, vegetables, and whole foods.

I am also blessed to be able to get all the sleep my body requires to maintain a healthy immune system.

I recognize the effect that stress has on the immune system. I partake in activities each day that relieve my stress and relax me, such as walking, hiking, sports, bubble baths, music, dancing, hobbies, and many more.

Today, I take my health seriously and create a lifestyle that supports vibrant health and a strong immune system.

Self-Reflection Questions:

1. What practices would I like to add in order to enhance my immune system?
2. What new research is coming forth to help me strengthen my immune system?
3. How can I share this information with others?

Lose weight effectively and reduce your body fat, achieve sustainable weight loss using the slimming jelly! It’s tasty, fun and convenient. Get your slimming jelly here! 

Want to improve Eyesight naturally? Then TAKE ACTION NOW and be prepared to surprise yourself and everybody else. Have you tried education, doctors and everything else but nothing has worked? Feel that your life for years now has been turned upside down by poor eyesight? Now is the time to take action. This healthy jelly can help to slow down macular degeneration, cataract formation and helps to relief dry and tired eyes.

Top 10 Fun Ways to Burn Calories and Shape Up!

Those who think they have no time for bodily exercise will sooner or later have to find time for illness. – --Edward Stanley

Prevent that illness from coming. Do your healthy habit today. If you find it boring though, here's Top 10 Fun Ways to Burn Calories and Shape Up!

1 Bootcamp

Bootcamps are a massive fitness trend, and rightly so, as they not only give you an all over body workout, but often get you quick weight and fat loss results. Combining endurance and strength training and with little time to recover between sets, bootcamps are great to get your body looking fabulous and develop your current fitness.

Calorie burn – approx 480 per hour

2 Pole Dancing

Burn calories, tone muscles and increase your flexibility by learning how to pole dance. These classes are great fun and are perfect if you want to tone your arms, legs and stomach, and what’s more they also help with your posture.

Calorie burn – approx 250-400 calories per session (depending on the complexity of the routines)

3 Running

Get your running shoes on and get outside for a brisk run (and since it’s free, there’s really no excuse). Running regularly will not only improve your cardiovascular fitness, it’ll also help you shed some weight and tone up muscles.

Calorie burn – approx 315 calories per 30 minutes

4 Hot Yoga

With the addition of high temperatures and high humidity, Hot Yoga takes the regular kind to a completely new level. This is an intense workout, but well worth it as it will improve your strength and balance, and get you nice and supple too.  

Calorie burn – approx 450 calories per session

5 Swimming

Swimming is another great sport for strengthening and toning all your major muscles. It’s a particularly great way to really work your upper body (using strokes such as the front crawl and backstroke) to combat those dreaded bingo wings.

Calorie burn – approx 180 calories per 30 minutes

6 Spinning

If you’re looking for a lower body workout – then you are onto a winner with spinning. This high-intensity workout really gets your heart going if you put the effort in – the calories and pounds will literally be dropping off. Plus, you’ll be the proud owner of a better pair of pins too.

Calorie burn – approx 300-445 per hour

7 Zumba

Possibly one of the biggest trends to burst onto the fitness scene, Zumba is a great and fun way to get fit and lose weight whilst dancing. It’s the perfect class to try out with friends and guaranteed to have you feeling great afterwards too.

Calorie burn – approx 400-500 per hour (depending on the exercises included in the routines)

8 Body Pump

Body Pump is a moderate to high intensity resistance activity, that usually lasts an hour and is a great way to include weight training in your workout. With lots of repetitive exercises, you thoroughly work all areas of the body, and really tone up without getting bulky.

Calorie burn – approx 250-600 calories per hour (depending on the exercises included and weights used)

9 Circuit Training

Get ready for classic star jumps, lots of sit-ups and a few cheeky squats (to name but a few). Circuit training is a great all over workout, improves your aerobic fitness and burns fat. This is a great option if you are pressed for time as you can complete an effective workout even if you only have 15 minutes.  

Calorie burn – approx 300-400 per hour (depending on the exercises included in the routines)

10 Boxercise

This a great high-intensity class that’s well worth a go if you want to tone-up key areas such as your arms and stomach and shift a few pounds. This cardio workout is perfect for everyone; it increases your strength and hand-eye coordination, plus it’s the perfect chance to exert any stress whilst burning away those calories.

Calorie burn - 340-420 per 45 minutes

8 Best Tips To Burn More Calories!

 Burn more calories than you take in each day and you’ll lose weight. The number of calories that you burn in a day includes basal metabolic rate calories burned just to keep the body functioning, plus additional calories burned in physical activity.

Here's our 8 Best Tips To Burn More Calories!

1. Join a lunch hour aerobic class.
2. When exercising, use a multi-purpose squat to improve strength inthe lower body. This will strengthen all of the major muscles of the lower body including hamstrings, quadriceps, calves and gluteals.
3. Use balance training exercises to help in performing daily living and activities. Try a one-legged balance exercise by standing on one leg for 10 to 15 seconds, switching legs and repeating the process for three to five sets.
4. Jump in place with feet together. Alternate between touching the left and right heel in between jumps with both feet.
5. Target the triceps with a bench dip. Seated on a bench, grasp the front edge with your hands shoulder-width apart. With your heels on the floor, extend your legs straight out from your body. Move forward until your hips are off the bench. Lower the hips slowly toward the floor then press up to a full extension of your arm without locking your elbows.
6. Try a bent over row to target the latissimus dorsi, teres major, posterior deltoid, trapezius, rhomboids and biceps. While standing, begin with your feet should width apart. Bend the knee and flex forward at the hips. Tilting the pelvis slightly forward, engage the abdominals and extend the upper spine to add additional support. Hold a weight or bar beneath the shouders with your hands approximately should width apart. Flex your elbows and lift your hands toward the sides of your body. Pause and slowly lower your hand back to the starting position. Be sure to keep your shoulders stationary.
7. A simple shoulder shrug can help to strengthen your back. Stand erect with _umbbells or other weight in each hand. Lift your shoulders toward your head by elevating your shoulders and slightly retract and roll them back. Pause for a moment then return to the starting position. Make certain that you do not rock or use your legs and keep your knees slightly bent. A variation on this exercise is to do one shoulder at a time.
8. Another exercise to strengthen the back is a scapular retraction. Begin with your feet shoulder width apart and your pelvis tilted and slightly forward. Engage your adbdominals so you can maintain neutral spine. Flex forward and hold dumbbells extended down and away from the body. Flex the shoulder blades together, pausing then slowly returning to the start position. Avoid bending your elbows and vary the exercise by using a single arm at a time.

If your aim is to lose weight and get fitter, stronger and faster with
fun, simple exercises, learn CrossFit Exercises today from experienced CrossFit Coaches!

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10 Steps to A Well Written Fitness Plan!

 10 Steps to A Well Written Fitness Plan!

‘What hurts today makes you stronger tomorrow.’

— Jay Cutler, pro bodybuilder and four-time Mr. Olympia

Everything pays off. The hardship you are having today, doesn't compare to what's coming. So start your fitness goals with a special plan. Here's 10 Steps to A Well Written Fitness Plan!

 

Step #1 Take Body & Fitness Measurements; Assess Health Concerns

The first step in learning how to make a workout plan for a male or female is to analyze your body and figure out where you stand on a health and fitness level.

Step #2 Set Your Goals

The second step to developing your ultimate fitness program is to set your goals. Think long and hard about this step. Really dig into what is driving you to do the things you do.

Step #3 Create a Fitness Schedule or Fitness Guide

Creating a fitness schedule or fitness guide can get a little tricky, but once you create it, you must stick to it to see results.

Step #4 Create a Diet Plan

A well-established diet can make or break you in the end.

If you’re not eating at least half your protein in body weight daily, it could take you forever to see improvement.

Step #5 Design Your Workouts

The bread and butter of learning how to make a workout plan for a man or woman is going to lie in how you design your workouts. This is going to depend highly on your goals.

Step #6 Track Your Results

Record everything that you do and eat.

There is no way to tell how far you’ve come if you have no idea what you did in the past. 

Step #7 Mix It Up

Why do so many people quit an exercise program?

After training hundreds of clients, the number one thing I’ve found that makes people give up and quit is boredom and lack of progression.

Step #8 Compete at the Highest Level

I try to compete in everything that I do, and I love being in better shape than everyone else on the field or court.  It makes the games easier and more fun.

Compete at the highest level, and don’t stop until you can’t go any higher.

Step #9 Analyze Your Results

This is not the ending point. It’s just a new beginning, hopefully starting at a higher level than you were at the beginning of your journey.

Step #10 Rinse and Repeat

What do you do when you’ve completed something? You go back to the beginning and start again.

Take new fitness and body measurements, set new goals, create and design new fitness and eating plans, and pick the next competition.

 

10 best Tips to Losing Weight and Living a Healthier Lifestyle

 Losing weight and trying to live a healthier lifestyle can be so hard most specially for those people struggling in weight problems. There are so many programs and sources that helps you to achieve your fitness and health goals but it can be very confusing what to or who to trust. With this, here's  10 best Tips to Losing Weight and Living a Healthier Lifestyle. They are proven, tested and very effective. 

1. Walk your dog and keep pace.

2. Take a Frisbee along and play in the park with your dog.

3. Park in the furthest parking space.

4. Instead of sitting in the stands while watching your kids play at a
ballgame, try pacing the field instead.

5. Clean your house (changing bedding is great exercise!).

6. Take a brisk ten minute walk each morning, afternoon and evening.

7. Plant a vegetable garden. You’ll have all that terrific food to eat and
exercise in the process!

8. Learn how to snorkel.

9. Learn a new dance.

10. Join a gym.

If your aim is to lose weight and get fitter, stronger and faster with
fun, simple exercises, learn CrossFit Exercises today from experienced CrossFit Coaches!

Lose weight effectively and reduce your body fat, achieve sustainable weight loss using the slimming jelly! It’s tasty, fun and convenient. Get your slimming jelly here! 

10 Foods You Need To Eat To Boost Muscle Mass

Getting tired of that loss and thin muscle even though you are working hard on the gym? Well, the secret lies in your diet. You may be eating the wrong meal. In this case, you can refer to this list of the 10 foods that you need to eat to boost that muscle mass of yours.

1. Lean Beef

This should be a staple of your diet if you want to gain muscle mass. Lean beef is loaded with all sorts of things conducive to muscle growth, including iron, zinc, and B-vitamins. More importantly, it provides your body with high-quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth.

2. Skinless Chicken

Like beef, chicken is an excellent source of high-quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.

3. Cottage Cheese

Not many people know this, but cottage cheese is almost entirely pure casein protein. Casein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for people who have no choice but to go long periods without eating. Cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients.

4. Eggs

Eggs contain high-quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. They provide the most value for your money. And eggs are not harmful to your health, as numerous studies have already shown.

5. Whey Protein

There is a reason why whey protein supplements are the most popular supplement in the fitness industry: they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals.

For the rest of us, a scoop in our shakers right after our workouts can be very effective for muscle mass gains. It’s important that you still get high-quality protein from whole foods, and use whey protein as a boost.

6. Tuna and Other Fish

Fish are high in protein, low in fat, and rich in omega-3 fatty acids. The omega-3s are essential because they aid in fat loss and ensure the proper function of your body processes, such as your metabolism.

7. Oatmeal

Oatmeal is a great source of carbohydrates due to both its low glycemic index (GI) value and the fact it is minimally processed. The benefits of a low-GI diet include:

• Better micronutrient profile and more fiber
• Increased satiety
• Decreased hunger
• Lower subsequent energy intake (second meal effect)
• Fat loss

8. Whole Grains

Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels and overall health. In particular, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

9. Fruits and Vegetables

Fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide to aid in proper digestion and nutrient uptake.

10. Healthy Fats

I know the thought of consuming fat makes some of you shudder, but good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth

hormones), which helps drive muscle growth and strength gains. In addition, fats are needed for many important maintenance functions.

Isn't that better? Eating the right food is really the right thing to do to boost your muscle mass. 

Do you know that Ginseng has been used for millennia for the maintenance of general health and well being? It has often been called the “elixir for longevity”!

Different types of ginseng exists, with the 6 year-old Korean Red Ginseng being the most sought after. In the past, this type of ginseng were only reserved for the Emperor and royalties.

Boasting a dose of 900mg of 6 year-old red ginseng extract per serve to combat mental stress and physical fatigue.

Check out the Vermilion Health & Vitality Jelly that will bulletproof both your body and mind be it at the workplace, gym or in the classroom.

5 Breathing Techniques That Will Help You Train Harder!

 “Success usually comes to those who are too busy to be looking for it.”

— Henry David Thoreau, poet, and philosopher. With this in mind, you will have inspiration while training. Keep that mindset always. Also, you can try some of these breathing techniques that will help you train harder. 

1. Pursed lip breathing

This simple breathing technique makes you slow down your pace of breathing by having you apply deliberate effort in each breath.

You can practice pursed lip breathing at any time. It may be especially useful during activities such as bending, lifting, or stair climbing.

2. Diaphragmatic breathing

Belly breathing can help you use your diaphragm properly. Do belly breathingexercises when you’re feeling relaxed and rested.

Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times per day.

3. Breath focus technique

This deep breathing technique uses imagery or focus words and phrases.

You can choose a focus word that makes you smile, feel relaxed, or that is simply neutral to think about. Examples include peace, let go,or relax, but it can be any word that suits you to focus on and repeat through your practice.

4. Lion’s breath

Lion’s breath is an energizing yoga breathing practice that is said to relieve tension in your chest and face.

It’s also known in yoga as Lion’s Pose or simhasana in Sanskrit.

5. Equal breathing

Equal breathing is known as sama vritti in Sanskrit. This breathing technique focuses on making your inhales and exhales the same length. Making your breath smooth and steady can help bring about balance and equanimity.

You should find a breath length that is not too easy and not too difficult. You also want it to be too fast, so that you’re able to maintain it throughout the practice. Usually, this is between 3 and 5 counts.

Do you know that Ginseng has been used for millennia for the maintenance of general health and well being? It has often been called the “elixir for longevity”!

Different types of ginseng exists, with the 6 year-old Korean Red Ginseng being the most sought after. In the past, this type of ginseng were only reserved for the Emperor and royalties.

Boasting a dose of 900mg of 6 year-old red ginseng extract per serve to combat mental stress and physical fatigue.

Check out the Vermilion Health & Vitality Jelly that will bulletproof both your body and mind be it at the workplace, gym or in the classroom.

10 Best Healing and Fitness Magazines to Read!

How do you actually heal? How do you live your life to the fullest? Are you still holding yourself back from all the possibilities? Healing can be really difficult but with the help of these must-read magazines, you can live your life again.

HEALTH

Health is a fitness magazine that is appropriate for all readers. Anything having to do with leading a strong, productive life is contained within, including diet advice, workouts, and informative articles.

MEN'S HEALTH

The world's top men's fitness magazine, Men's Health is the definitive authority on news, trends, and techniques associated with life as a healthy man. Food, fashion, and fitness are among the men-centric topics discussed here.

SHAPE

A magazine for the overall well-being of women, Shape is not only about staying fit. Topics include healthy eating, celebrities, and fashion. They also feature contests and weight-loss challenges to get you motivated.

WOMEN'S HEALTH

A women's magazine that speaks to the modern, practical woman, Women's Health prides itself on covering the fitness concerns that affect today's smart, independent women.

RUNNER'S WORLD

For all your running needs, Runner's World will have the info to help. Product reviews, techniques, events, and numerous other running-related topics are covered in this magazine.

MUSCLE & FITNESS

Focusing on building muscle, this magazine covers anything you will need to enhance your workouts. Covering bodybuilding advice from experts, dietary recommendations, supplement reviews, and numerous other aspects of remaining fit, Muscle & Fitness is a reliable source for cutting edge fitness info.

YOGA JOURNAL

Yoga is more popular than ever, and Yoga Journal is the prominent source for the people, schools, events, and tips that you need to get the most out of your Yoga sessions.

EXPERIENCE LIFE

A no gimmicks magazine, Experience Life shares tips on healthy eating, how to move, detox and heal your body.

MUSCULAR DEVELOPMENT

Muscular Development is a magazine and website that covers the spectrum of bodybuilding information. For nutrition, bodybuilding news, and anything having to do with building muscle, Muscular Development is the definitive source.

HEALTHY & FIT MAGAZINE

Healthy & Fit Magazine is the best health and fitness resource in mid-Michigan with the wide range of topics and the authors who contribute. It's a good, informational read. Highly recommended.

With the help of these resource materials, you can have that fit body that you want and that emotionally stable self that you are longing for.

Do you know that Ginseng has been used for millennia for the maintenance of general health and well being? It has often been called the “elixir for longevity”!

Different types of ginseng exists, with the 6 year-old Korean Red Ginseng being the most sought after. In the past, this type of ginseng were only reserved for the Emperor and royalties.

Boasting a dose of 900mg of 6 year-old red ginseng extract per serve to combat mental stress and physical fatigue.

Check out the Vermilion Health & Vitality Jelly that will bulletproof both your body and mind be it at the workplace, gym or in the classroom.

Interesting muscle gain myths you should know about!

Here are some of the interesting muscle gain myths you should know about!

1. Eat loads of protein
Our bodies build and repair muscle tissue through something called protein synthesis. Not surprisingly, protein is the key nutrient for fueling this process, which explains why serious lifters consume so many shakes and chicken breasts.

2. Heavy weights with few repetitions
His myth has been around for ages and many still adhere to it, but building strength is a lot more complicated than a two-step approach. Muscle & Fitness explains that you need to vary weight, repetitions, speed, and technique to get the best results.

3. You Should Train a Muscle Group Once a Week
If muscle building is your goal, what would be better? Stimulating a muscle 52 times a year, or 104 times a year? It’s a no-brainer.

But a large percentage of gym-goers are still only training muscle groups once per week.

4. You can crunch your way to a six-pack
Scoring a sculpted midsection has a lot more to do with fat than it does the actual muscle. Everybody has abs, they’re just usually covered up with a bit of extra insulation.

5. The more often you lift, the bigger you’ll get
Back in the 18th century, Benjamin Franklin wrote, “There are no gains without pains.”

Somewhere in time, the phrase morphed into “no pain, no gain” and the workout world has never been the same since. Though it’s true you should push yourself to improve, going too far leaves many people overstrained and injured.

6. You Should Train Every Day
Training every day ignores the most overlooked factor in muscle growth: recovery.

The importance of recovery cannot be overlooked, and strategically increasing your work capacity to deal with higher training frequencies.

7. Change Up Your Workout Every Week
Training Attention Deficit Disorder' is a big problem amongst trainees trying to build muscle.

With the increased availability of information on the internet, people are now program-hopping and changing all aspects of their work out every time they step in the gym.

8. Fully exhaust one muscle group per day
Conversations around the locker room usually revolve around what day it is, as in “back day” or “arm day” - a classic approach gym rats have used for years.

The idea is to fully work one muscle group to achieve the best results, but it’s still not very efficient.

Practical Fitness Tips!

1. Exercise too much

Over-exercising can cause an energy imbalance (between the amount of energy consumed and the amount of energy expended during exercise). If you're in an energy deficit for an extended period of time it can cause many health issues," Spendlove said.

2. Over training

Some physical effects of overtraining can include increased resting heart rate, decreased appetite, restless legs and dehydration.

3. Light weights

When beginning any new fitness program, start with light weights until you are comfortable with the form for each exercise.

4. 10-12 Repititions

Beginners should start with 10–12 repetitions. To progress, add a second set for each exercise.

5. 24 Hours

Allow at least 24 hours between strength training workouts to allow the body to recover.

6. Hot shower

A hot shower can unblock a stuffy nose and help relieve cold symptoms.

7. Muscle soreness

Muscle soreness is common 24–48 hours after a strength training workout. Stretching can help reduce soreness.

8. Drink water

Always start your day with water. Drink water throughout the day including before, during, and after your workout.­

Do you know Ginseng has been used for millennia for the maintenance of general health and well being? It has often been called the “elixir for longevity”.

Different types of ginseng exists, with the 6 year-old Korean Red Ginseng being the most sought after. In the past, this type of ginseng were only reserved for the Emperor and royalties.

Boasting a dose of 900mg of 6 year-old red ginseng extract per serve to combat mental stress and physical fatigue.


Vermilion Health & Vitality Jelly will bulletproof both your body and mind be it at the workplace, gym or in the classroom.