types of soy protein

Soy Protein Concentrate: Soy protein concentrate is what is essentially left at the completion of the de-fatting process. On this moisture-free basis (when all the moisture has been removed from the soy flakes), soy concentrate contains at least 65% protein and most of the carbohydrates contained in the soybeans.

Soy Protein Isolate: As with whey protein isolate, soy protein isolate is the most pure and refined soy available. Soy isolates are made from the de-fatted beans, but with most of the other ingredients removed, leaving almost a pure protein source (at least 90%+ on a moisture-free basis).

Carbohydrates are removed from soy protein isolates so there is less of a soy-bean taste with this particular form.

Textured Soy Protein: Made from soy protein concentrates, the textured soy proteins are what various soy products, such as imitation chicken, pork and steak, are comprised of.

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About soy protein...advantages and disadvantages

About soy protein...advantages and disadvantages

Studies have suggested that the phytoestrogens contained in soy protein lead to both unwanted decreases in testosterone, and increases in the female sex hormone estrogen.

For example, the isoflavones (a phytoestrogen) found in soy are thought to upset hormone balance, and result in the aforementioned unwanted testosterone and estrogen changes in addition to thyroid problems.

Some nutritional counselors have begun to suspect that soy may be to blame for the low energy, digestive disturbances, hypothyroidism, infertility, and other ailments they see in clients.

However, on the other side of the coin, many scientists believe soy to be relatively innocuous, and in fact beneficial for a whole range of physical ailments.

IS SOY BENEFICIAL?

Soy protein, extracted from the annual leguminous soybean plant that has been in the food chain for over 5,000 years, is the only plant-based protein considered to be a high-quality protein, containing all of the essential amino acids in the ratios needed to support growth and development..

The soybean was introduced to the US in the 1880s, and before then was, and still is, a staple of the Asian diet.

Soy is comprised of 30% carbohydrate (15% of this is fibre), 38% protein, 18% oil (85% of this unsaturated), and 14% moisture11. Soy contains all nine essential amino-acids, in the perfect ratio for health and well-being.

Soy's other nutritional functions include providing a respectable amount of potassium, zinc, iron, vitamin-E, phosphorous as well as the full B-complex.

Used together in an exercise regimen, soy and whey proteins complement each other well. Whey protein, as mentioned, is high in branched chain amino acids, used as an important energy source by the body during exercise, while soy protein has high amounts of the amino acids arginine and glutamine.

Arginine is well known as a stimulant of anabolic hormones that stimulate muscle formation, while glutamine is considered essential during metabolic stress.

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Difference Between Fitness Modeling and Bodybuilding

          Although at the first sight fitness modeling and bodybuilding seem the same, they still have some differences in between. Starting off with history, bodybuilding has been around since 1960’s when athletes from Soviet started to use testosterone hormones to grow muscles. However, bodybuilding isn’t necessarily involved in steroid intake and it can be completely natural as fitness modeling is. I have outlined several differences between those two terms below.

Main differences between fitness modeling and bodybuilding-

The main difference between fitness and bodybuilding is that fitness modeling doesn’t require weightlifting. Body building is primarily involved in pushing and pulling heavy weights. By weightlifting muscles grow faster and athletes slowly gain more physical power. It’s a general rule that weightlifting is a relatively easy way to gain muscle mass. Body builders are leaning towards outstanding look of a powerful and strong man with huge muscles. Fitness is sort of the opposite. The main objective of fitness modeling is to stay in shape and lead an active and healthy life. Fitness modeling isn’t nothing more but burning off the calories on a daily basis in order to stay – fit. While body building is one step towards gaining weight, fitness isn’t necessarily about building body mass. It’s about having a fit and nicely shaped body. Men are primarily interested in body building while women are primarily interested in fitness activities.

Fitness modeling doesn’t require exercise on a daily basis-

Another important difference is amount of activity. One body building session sometimes may last over 2 hours. A fitness session usually lasts around 45 minutes. Fitness is a great way to get rid of stress as well after a hectic day. Body building usually requires constant work for a prolonged period of time, 4 or 5 times a week. Fitness requires less exercise with less effort and muscle strain.

Most bodybuilders are eating a lot of protein-

To put more thought into this research, I have discovered that body builders are eating a lot of protein. Since protein is very important for building muscles, in order to gain muscle mass many body builders opt for drinking protein shakes, eating fish and white meat on a daily basis. Fitness is a different story when it comes to food. Fitness basically means “getting fit” and it’s not necessary to eat particular food in order to become or stay fit. Fitness is more leaned towards eating healthy food, mainly salads, vegetables and fruits. People who perform fitness workouts are usually looking to lose some fat actually.

Body builders grow muscles while fitness models stretch muscles-

Body builders are usually lifting weights and doing pushups in order to properly shape the body. Bodybuilding is about growing musculature on forearms, legs, chest and back. Fitness isn’t about growing muscles. Fitness is about keeping muscles strong through exercise without weightlifting involved. Fitness involves physical exercise mainly through stretching muscles. But not any muscles. Fitness modeling is primarily intended to train a strong stomach and shape leg muscles without fat. On that way, muscles stay strong but not too expressed as it is the case with body building. Bodybuilding is about growing big muscles while fitness is about keeping the optimal figure between skinny and fat.

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5 things NOT to do at the gym

1. Don’t spend hours on one cardio machine

‘Cardio is central to fat loss, but if you spend more than 50 per cent of your workout time on it, think again,’ says Levy. To really improve your shape, weight train. Your body will drain its glycogen stores doing weights, so if you do 20 minutes of cardio afterwards your body will switch to burning fat. 

2. Don’t hide at the back of a class

‘While group exercise is a great way to have fun and get fit, many of us join classes without being given any guidance on technique,’ says Levy. ‘When classes are large, instructors can’t be expected to notice every single movement of every single person, so if you’re unsure, don’t be afraid to get yourself noticed! Bad form will not only cancel out the effects of all your hard work, but lead to poor posture, lack of enjoyment and possible injury. Instructors are there to do just that: instruct. So don’t be embarrassed to ask!’ 

3. Don’t just use fixed machines

We’ve all been there; you join the gym, an instructor shows you round the fixed resistance machines and you receive your new exercise programme – all on machines! ‘Although fixed machines do serve a purpose, especially for beginners, you’ll get more from your time and effort if you do a dumbbell or body weight circuit,’ says Levy. ‘Many machines isolate one muscle, which means you burn fewer calories and work fewer muscles. Plus, if you’re not using a machine, you’ll work your core, which helps to build a more functional body.’ 

4. Don’t ignore your weaknesses

‘We all have exercises we enjoy more than others, and that’s normally because we’re better at them,’ explains Levy. ‘Take a step back and admit your weaknesses, then set about making them your strengths. If you have slim arms, but your thighs could do with some trimming down, sign up to a Spin class and include more squats and lunges in your programme. Perhaps you carry weight around your midriff? Chop into your waist with dynamic medicine ball movements and cable woodchops. Work on your weak areas and it won’t be long before you become the whole package.’ 

5. Don’t abandon your goals

‘Working out with a partner or group of friends can be great fun, but if you’re training alongside someone with totally different goals, this can be detrimental to your own progress,’ says Levy. ‘If your fitness levels are unevenly matched, or you enjoy different things, be honest with yourself and your training partner and go your separate ways after the warm-up. You can always enjoy a sauna or coffee together afterwards, or get together every week for a weigh-in and progress review,’ adds Levy. ‘You can still reap the benefits of joining the gym together, you just need to keep your goals in mind.’ 

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Top 10 Health Tips for Women

Top 10 Health Tips for Women

Let's face it, ladies: Doctor visits are short. And they're getting shorter. What if your doctor had more time? She might tell you the same things that OB-GYN Alyssa Dweck, MD, co-author of V Is for Vagina, wants you to know.

Consider Dweck's tips your prescription for a lifetime of wellness.

1. Zap your stress.

"The biggest issue I see in most of my patients is that they have too much on their plates and want to juggle it all. Stress can have significant health consequences, from infertility to higher risks of depression,anxiety, and heart disease. Find the stress-reduction method that works for you and stick with it."

2. Stop dieting.

"Eating healthy doesn't mean you have to forgo your favorite glass of wine or a piece of chocolate cake now and then. The key is moderation. Get a mix of lean proteins, healthy fats, smart carbs, and fiber."

3. Don't “OD” on calcium.

"Too much absorbed calcium can increase the risk of kidney stones and may even increase the risk of heart disease. If you're under 50, shoot for 1,000 milligrams per day, while over-50 women should be getting 1,200 milligrams per day mainly through diet -- about three servings of calcium-rich foods such as milk, salmon, and almonds."

4. Do more than cardio.

"Women need a mix of cardio and resistance or weight-bearing exercise at least three to five times a week to help prevent osteoporosis, heart disease, cancer, and diabetes. Exercise also promotes good self-image, which is really important to a woman's mental health."

5. Think about fertility.

"While many women have no problem getting pregnant in their late 30s and even into their early 40s, a woman's fertility may start to decline as early as 32. So if you want to have kids, talk to your doctor about options, like freezing your eggs."

6. Appreciate birth control.

"Birth control gets a bad rap, but not only can it keep you from getting pregnant before you're ready, studies show it can lower the risk of uterine and ovarian cancer as well as regulate your cycle."

7. See your doctor every year.

Make sure you get a Pap test to check for cervical cancer every 3 years if you are 21 or older. If you are 30-65, you can get both a Pap test and HPV test every 5 years. Older than that, you may be able to stop testing if your doctor says you are low risk. If you are sexually active and have a higher risk for STDs, get tests for chlamydia, gonorrhea, and syphilis yearly. Take an HIV test at least once, more frequently if you’re at risk. Don't skip your yearly checkup. Your doctor needs to annually assess many other issues such as potential infection, your need forcontraception, and sexual complaints."

8. Have good sex.

"Sex reduces stress and may lower the risk of chronic disease -- but only if you enjoy it. If anything prevents you from sexual fulfillment, such as dryness or pain, talk to your doctor to find a solution."

9. Get more sleep.

"Sleep needs differ, but if you have trouble getting out of bed, tire easily, or have trouble concentrating, you likely aren't getting enough. Recent studies suggest this can put you at greater risk of heart disease and psychological problems."

10. Consider genetic testing.

"Doctors can now screen people with a family history of breast cancer,ovarian cancer, and chronic diseases to assess their risk -- and then consider preventive measures. Talk to your doctor."

Find more articles, browse back issues, and read the current issue of "WebMD Magazine."

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How to build bigger chest??

Building the chest of your dreams shouldn't be treated like rocket science—overly complicated with a chance of blowing up in your face. James Grage likes to stick to the basics, using different angles and rep ranges to blitz every fiber in his pecs and elicit maximum growth.

The exercises themselves may look simple enough, but it's up to you to dial up the intensity by giving yourself less time for rest. "I like to take as little rest as possible," says Grage, suggesting that you take 15-20 seconds of rest between your sets.

JAMES GRAGE'S 5 MOVES FOR A BIGGER CHEST

WATCH THE VIDEO - 4:44

There's no time for lollygagging. Great results don't come to those who wait; they come to those who work. Hit these five simple-but-brutally effective moves and build a chiseled chest!

1 BARBELL BENCH PRESS

BARBELL BENCH PRESS

(3 SETS OF 20, 15, 10 REPS)

When it comes to chest day, the barbell bench press is a perennial favorite. "It's the ultimate muscle-builder," Grage says. He likes to grasp the bar with a wide grip and use the first set of 20 reps as a warm-up set. Add more weight as you move through to the final set, in which you perform only 10 reps but with a load heavy enough to truly test your mettle.

Grage Tip: "You're not just counting reps here. You've got to push yourself and really fatigue the muscle."

2 INCLINE DUMBBELL PRESS

INCLINE DUMBBELL PRESS

(2 SETS OF 10-12 REPS TO FAILURE)

The benefit of the incline bench's angle is its ability to emphasize the upper chest, carving out that more rounded look in your pecs. Grab a challenging weight and bang out the first 10-12 reps of the first set. For the second set, keep the same weight but bring your muscles to failure. Make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.

Grage Tip: "Go for quality reps. This isn't about slinging weight. This isn't about your ego. This is about building your physique."

3 FLAT DUMBBELL FLY

FLAT DUMBBELL FLY

(2 SETS OF 15 REPS TO FAILURE)

The fly helps recruit a greater amount of muscle fibers across your chest than some pressing exercises and improves the "mind-muscle connection" in more novice lifters, allowing them to engage the chest muscles more in other exercises.

Knock out two sets of the flat fly. The first set has a stopping point of 10-12 reps, but the second set should take you to muscle failure again. According to James, you should "emphasize going really deep on these, getting that stretch. Really feel that at the bottom of it and squeeze it all the way to the top. Don't worry about clanking the weights together."

Grage Tip: "Keep them slow and keep them controlled."

4 BAR DIP

BAR DIP

(3 SETS TO FAILURE)

Next up is a fairly underrated and forgotten exercise. Grage's version of the bar dip focuses on the lower portion of the motion to really hammer and isolate the chest.

Start with as wide of a grip as you can. Drop as low as you can and heave yourself only halfway up while kicking your feet back and keeping your body forward as much as possible. Crush every set all the way to failure.

Grage Tip: "I don't add any weight on here. I just concentrate on form."

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45 best health tips ever

1. Copy your kitty: Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.

2. Don’t skip breakfast. Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, wholewheat toast, and a boiled egg.

3. Brush up on hygiene. Many people don't know how to brush their teeth properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes. 

This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don't need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month.

4. Neurobics for your mind. Get your brain fizzing with energy. American researchers coined the term ‘neurobics’ for tasks which activate the brain's own biochemical pathways and to bring new pathways online that can help to strengthen or preserve brain circuits. 

Brush your teeth with your ‘other’ hand, take a new route to work or choose your clothes based on sense of touch rather than sight. People with mental agility tend to have lower rates of Alzheimer's disease and age-related mental decline.

5. Get what you give! Always giving and never taking? This is the short road to compassion fatigue. Give to yourself and receive from others, otherwise you’ll get to a point where you have nothing left to give. And hey, if you can’t receive from others, how can you expect them to receive from you?

Read: Mind aerobics

6. Get spiritual. A study conducted by the formidably sober and scientific Harvard University found that patients who were prayed for recovered quicker than those who weren’t, even if they weren’t aware of the prayer.

7. Get smelly. Garlic, onions, spring onions and leeks all contain stuff that’s good for you. A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections. Heat destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form.

8. Knock one back. A glass of red wine a day is good for you. A number of studies have found this, but a recent one found that the polyphenols (a type of antioxidant) in green tea, red wine and olives may also help protect you against breast cancer. It’s thought that the antioxidants help protect you from environmental carcinogens such as passive tobacco smoke.

9. Bone up daily. Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.

10. Berries for your belly. Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.

11. Curry favour. Hot, spicy foods containing chillies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect and make you feel good after exercising. But go easy on the lamb, pork and mutton and the high-fat, creamy dishes served in many Indian restaurants.

12. Cut out herbs before ops. Some herbal supplements – from the popular St John's Wort and ginkgo biloba to garlic, ginger, ginseng and feverfew – can cause increased bleeding during surgery, warn surgeons. It may be wise to stop taking all medication, including herbal supplements, at least two weeks before surgery, and inform your surgeon about your herbal use.

13. I say tomato. Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads.

The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma andchronic lung diseases. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples a week or a tomato every other day.

14. Eat your stress away. Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves.

Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.

15. Load up on vitamin C.We need at least 90 mg of vitamin C per day and the best way to get this is by eating at least five servings of fresh fruit and vegetables every day. So hit the oranges and guavas!

16. No folly in folic acid. Folic acid should be taken regularly by all pregnant mums and people with a low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, liver, fruit and bran.

17. A for Away. This vitamin, and beta carotene, help to boost immunity against disease. It also assists in the healing process of diseases such as measles and is recommended by the WHO. Good natural sources of vitamin A are kidneys, liver, dairy products, green and yellow vegetables, pawpaw, mangoes, chilli pepper, red sorrel and red palm oil.

18. Pure water. Don’t have soft drinks or energy drinks while you're exercising. Stay properlyhydrated by drinking enough water during your workout (just don't overdo things, as drinking too much water can also be dangerous). 

While you might need energy drinks for long-distance running, in shorter exercise sessions in the gym, your body will burn the glucose from the soft drink first, before starting to burn body fat. Same goes for eating sweets.

19. GI, Jane. Carbohydrates with a high glycaemic index, such as bread, sugar, honey and grain-based food will give instant energy and accelerate your metabolism. If you’re trying to burn fat, stick to beans, rice, pasta, lentils, peas, soya beans and oat bran, all of which have a low GI count.

20. Mindful living. You've probably heard the old adage that life's too short to stuff a mushroom. But perhaps you should consider the opposite: that life's simply too short NOT to focus on the simple tasks. By slowing down and concentrating on basic things, you'll clear your mind of everything that worries you. 

Really concentrate on sensations and experiences again: observe the rough texture of a strawberry's skin as you touch it, and taste the sweet-sour juice as you bite into the fruit; when your partner strokes your hand, pay careful attention to the sensation on your skin; and learn to really focus on simple tasks while doing them, whether it's flowering plants or ironing your clothes.

21. The secret of stretching. When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don't bounce or force yourself into an uncomfortable position.

22. Do your weights workout first. Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it. 

Conversely, cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you're weight training. It’s the lactic acid that makes your muscles feel stiff and sore.

23. Burn fat during intervals. To improve your fitness quickly and lose weight, harness the joys of interval training. Set the treadmill or step machine on the interval programme, where your speed and workload varies from minute to minute. Build up gradually, every minute and return to the starting speed. Repeat this routine. Not only will it be less monotonous, but you can train for a shorter time and achieve greater results.

24. Your dirtiest foot forward. If your ankles, knees, and hips ache from running on pavement, head for the dirt. Soft trails or graded roads are a lot easier on your joints than the hard stuff. Also, dirt surfaces tend to be uneven, forcing you to slow down a bit and focus on where to put your feet – great for agility and concentration.

25. Burn the boredom, blast the lard. Rev up your metabolism by alternating your speed and intensity during aerobic workouts. Not only should you alternate your routine to prevent burnout or boredom, but to give your body a jolt. 

If you normally walk at 6.5km/h on the treadmill or take 15 minutes to walk a km, up the pace by going at 8km/h for a minute or so during your workout. Do this every five minutes or so. Each time you work out, increase your bouts of speed in small increments.

26. Cool off without a beer. Don’t eat carbohydrates for at least an hour after exercise. This will force your body to break down body fat, rather than using the food you ingest. Stick to fruit and fluids during that hour, but avoid beer.

27. ‘Okay, now do 100 of those’. Instead of flailing away at gym, enlist the help – even temporarily – of a personal trainer. Make sure you learn to breathe properly and to do the exercises the right way. You’ll get more of a workout while spending less time at the gym.

28. Stop fuming. Don’t smoke and if you smoke already, do everything in your power to quit. Don’t buy into that my-granny-smoked-and-lived-to-be-90 crud – not even the tobacco giants believe it. Apart from the well-known risks of heart disease and cancer, orthopaedic surgeons have found that smoking accelerates bone density loss and constricts blood flow. So you could live to be a 90-year-old amputee who smells of stale tobacco smoke. Unsexy.

29. Ask about Mad Aunt Edith. Find out your family history. You need to know if there are any inherited diseases prowling your gene pool. According to the Mayo Clinic, USA, finding out what your grandparents died of can provide useful – even lifesaving – information about what’s in store for you. And be candid, not coy: 25% of the children of alcoholics become alcoholics themselves.

30. Do self-checks. Do regular self-examinations of your breasts. Most partners are more than happy to help, not just because breast cancer is the most common cancer among SA women. The best time to examine your breasts is in the week after your period.

31. My smear campaign. Have a pap smear once a year. Not on our list of favourite things, but it’s vital. Cervical cancer kills 200 000 women a year and it’s the most prevalent form of cancer among black women, affecting more than 30 percent. 

But the chances of survival are nearly 100 percent if it’s detected early. Be particularly careful if you became sexually active at an early age, have had multiple sex partners or smoke.

32. Understand hormones. Recent research suggests that short-term (less than five years) use of HRT is not associated with an increase in the risk of breast cancer, but that using it for more than ten years might be. Breast cancer is detected earlier in women using HRT, as they are more alert to the disease than other women.

32. Beat the sneezes. There are more than 240 allergens, some rare and others very common. If you’re a sneezer due to pollen: close your car’s windows while driving, rather switch on the internal fan (drawing in air from the outside), and avoid being outdoors between 5am and 10 am when pollen counts are at their highest; stick to holidays in areas with low pollen counts, such as the seaside and stay away from freshly cut grass.

33. Doggone. If you’re allergic to your cat, dog, budgie or pet piglet, stop suffering the ravages of animal dander: Install an air filter in your home. 

Keep your pet outside as much as possible and brush him outside of the home to remove loose hair and other allergens. Better yet, ask someone else to do so.

34. Asthma-friendly sports. Swimming is the most asthma-friendly sport of all, but cycling, canoeing, fishing, sailing and walking are also good, according to the experts. 

Asthma need not hinder peak performance in sport. 1% of the US Olympic team were asthmatics – and between them they won 41 medals.

35. Deep heat. Sun rays can burn even through thick glass, and under water. Up to 35% of UVB rays and 85% of UVA rays penetrate thick glass, while 50% of UVB rays and 75% of UVA rays penetrate a meter of water and wet cotton clothing. 

Which means you’ll need sunscreen while driving your car on holiday, and water resistant block if you’re swimming.

36. Fragrant ageing. Stay away from perfumed or flavoured suntan lotions which smell of coconut oil or orange if you want your skin to stay young. These lotions contain psoralen, which speeds up the ageing process. Rather use a fake-tan lotion. Avoid sun beds, which are as bad as the sun itself.

37. Sunscreen can be a smokescreen. Sunscreen is unlikely to stop you from being sunburned, or to reduce your risk of developing skin cancer. That’s because most people don’t apply it properly, and stay in the sun too long. 

The solution? Slather on sunscreen daily and reapply it often, especially if you’ve been in the water. How much? At least enough to fill a shot glass.

38. Laugh and cry. Having a good sob is reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions.

39. It ain’t over till it’s over. End relationships that no longer work for you, as you could be spending time in a dead end. Rather head for more meaningful things. You could be missing opportunities while you’re stuck in a meaningless rut, trying to breathe life into something that is long gone.

40. Strong people go for help. Ask for assistance. Gnashing your teeth in the dark will not get you extra brownie points. It is a sign of strength to ask for assistance and people will respect you for it. If there is a relationship problem, the one who refuses to go for help is usually the one with whom the problem lies to begin with.

41. Save steamy scenes for the bedroom. Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better. 

Apply moisturiser while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturised too.

42. Here’s the rub. Improve your circulation and help your lymph glands to drain by the way you towel off. Helping your lymph glands function can help prevent them becoming infected. 

When drying off your limbs and torso, brush towards the groin on your legs and towards the armpits on your upper body. You can do the same during gentle massage with your partner.

43. Sugar-coated. More than three million South Africans suffer from type 2 diabetes, and the incidence is increasing – with new patients getting younger. New studies show this type of diabetes is often part of a metabolic syndrome (X Syndrome), which includes high blood pressure and other risk factors for heart disease.

More than 80% of type 2 diabetics die of heart disease, so make sure you control your glucose levels, and watch your blood pressure and cholesterol counts.

44. Relax, it’s only sex. Stress and sex make bad bedfellows, it seems. A US survey showed that stress, kids and work are main factors to dampen libido. With the advent of technology that allows us to work from home, the lines between our jobs and our personal lives have become blurred. 

People work longer hours, commutes are longer and work pervades all aspects of our lives, including our sexual relationships. Put nooky and intimacy on the agenda, just like everything else.

45. Good night, sweetheart. Rest heals the body and has been shown to lessen the risk of heart trouble and psychological problems.

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WHAT’S THE BEST WAY TO LOSE BODY FAT?

1. WHAT’S THE BEST WAY TO LOSE BODY FAT?

 I know. Some of you may have heard that nutrition is 80% of the battle. While nutrition is very important, that statement will relate to people in different ways depending on the goal and the activity of choice. For example, if you are trying to build a large amount of muscle, you may be advised to eat much more food than you are accustomed to. That’s because in order for muscles to substantially grow, we often need more protein than the average person. The food, paired with an effective strength building program, will allow you to lose body fat while gaining muscle size.

On the other hand, if a toned look is not your main priority, then you may be advised to consume more or less, depending on your current regimen. Nutrition is very important in losing body fat and in gaining muscle, but ultimately it’s the combination of the right diet and the right program that makes is the most effective. Neither proper diet or the correct training program is more important than the other.

Tip: Never starve yourself. Always put fuel in the machine for best results!

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bench press common mistakes!!!!!!!!!!

Foot placement

If you want to press some heavy weight you need to use your whole body and you need to start with a solid base. I’ve seen guys straining for another rep and their feet are kicking like they’re being strangled. Even worse than that is putting both feet up on the bench. Unless you’re practicing to walk a tight rope there’s absolutely no benefit to that position.

After you lie back on the bench you should bring your feet straight back toward your head to the point where your heels are about to come off the ground. Your heels should stay in contact with the floor forming your solid base. If you’ve got long legs your butt may tend to come off the bench. You could avoid this by widening your feet. On the initial drive, off your chest, you should drive your heels through the floor and hold that position until you rack the weight.

Hand Placement

Where you grip the bar determines what muscle groups will have the most influence on your lift. Use the power rings as a gage and obviously your grip should be exactly the same on both sides. Whether you generate more power from your chest or your triceps you should start out with a placement that tends to use both equally. Here’s how to determine that placement:

You will need someone to help you with this. Lie back on the bench and take an equal grip on an empty bar. Lower the bar to your chest and hold. Have your helper stand either directly behind your head or directly in front of your feet. They may need to squat down to your chest level. They need to determine if your forearms are exactly vertical and perpendicular to the floor. Your hands should be directly over your elbows. If you hands are flaring out you should narrow your grip or vise versa. If  you’re interested in power and you believe most comes from your chest, you can widen your grip. If you feel like your triceps are your big movers you can narrow your grip but I’m talking about an inch or two at most.

Do not use a false or “thumbless” grip. It’s dangerous and it tends to keep your elbows in tight to your body forcing your front delts and triceps to do most of the work.

Allowing your wrists to bend back

When you grip the bar don’t let your wrists sag back. The bar should remain directly in line with your forearms. Allowing your wrists to sag will lead to wrist problems and you’re not in the direct line of power. Hold your wrists tight as if you were punching a heavy bag.

Don’t shrug your shoulders

When you lie on the bench your shoulders should not be up by your ears. In the shrugged position you’re not getting the full benefit of your pecs and you’re taking your lats completely out of the lift (yes your lats assist in your bench press)

You should flex your lats and drive your shoulders down toward your hips while squeezing your shoulder blades together. This should create an arch in your lower back but your butt should always stay on the bench. Only your upper back should be pressed hard into the bench.  Always look straight up and do not press your head into the bench, which could cause a neck injury.

Perform full reps

Who said it was OK to stop six inches above your chest? Are these the same people parking two feet from the curb? The bottom portion of the bench press is where your pecs are heavily activated. If you don’t touch the bar to your chest you’re only cheating your pecs out of a lot of good work.

If you’re doing these partial reps to inflate your numbers, be advised: Any rep that doesn’t touch your chest, followed by a complete unassisted lockout, is not a rep and cannot be claimed when a fellow gym rat asks “How much do ya bench?”

Partial bench reps are acceptable in certain training programs but the topic of this article is the standard bench press.

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pull ups common mistakes

Mistake 1: You’re not using full range of motion
It’s important to remember that the back muscles are supposed to be the primary focus when performing pullups. Doing partial reps doesn’t allow the lats to come to a fully lengthened position between reps, which encourages the arms to kick in and do most of the work. If you can’t do as many pullups from a full hang, make it your new starting point. Even finishing the rep with a slight bend at the elbow isn’t ideal.

Mistake 2: You’re letting your elbows flare
If you want your lats to become stronger and more developed, then keeping your elbows under the bar matters. It will also make it much easier to get your chest up when the elbows aren’t held too wide. All of this means more back stimulation and a good quality pull.

Mistake 3: You’re not setting your shoulders
The hardest part of a pullup is actually learning to control your scapulae, or shoulder blades. Each and every rep should begin with a notable depression and retraction of the shoulders. This tightens up the back muscles and prepares you for a proper pull using less of the biceps than you would otherwise. If this concept escapes you, here’s a video that will get you on the right track.

Mistake 4: You’re staying straight as an arrow
Many cues out there claim that the body should be held completely straight from head to toe in order to perform a good pullup. This sets an honest-minded trainee on the wrong path. We know pullups are intended to be a back developer, and we’ve learned that hitting the back requires the shoulders to be retracted and set to engage the posterior muscles. Try pulling your shoulders back without mildly arching your back. It’s not possible. To hit your back properly during pullups, think of raising the rib cage toward the bar. Arch the back, and set the shoulders. You’ll feel the difference.

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6 Mistakes When Trying to Build a Muscular Chest

Are you trying to build a bigger chest, but are not getting the results you desire? Building a big chest requires challenging training and consistency, but there are many other factors as well. Some people make mistakes in regards to nutrition, training, or rest when they are focusing on building more muscle mass in the chest.

Elbows Flared Out When Performing Chest Exercises

Although most chest exercises will also target the front shoulder muscles (anterior deltoid), there is a way to reduce the strain on the shoulders when performing chest exercises. If your elbows are flared out when performing exercises like bench press, incline press, or decline press, you are putting more emphasis on shoulder muscles, instead of the chest. Additionally, it can be dangerous to flare your elbows out when doing an exercise like the barbell bench press, as it puts more pressure on the joints. Since there is more pressure on the joints, there is a higher risk of getting a rotator cuff injury.

Tuck your elbows in more when performing pressing chest exercises. The pectoral major and pectoral minor will be activated more when tucking your elbows in, allowing you to build more muscle and get stronger. It also gives you more leverage.

Only Doing Isolation Exercises for Chest

While isolation exercises like dumbbell flies or cable crossovers are good exercises, they are not as effective as compound movements, like barbell bench press or dumbbell bench press. Isolation movements are not as stressful on the fast twitch muscle fibers; therefore you will not build as much muscle mass. Compound movements are better exercises for building muscle mass, while isolation movements are supplementary.

Not Resting Enough 

A lot of chest exercises require a lot of energy output. It is extremely crucial that you get enough sleep each day. If you do not get enough sleep, the fast twitch muscle fibers in the chest will not be able recover from hard workouts. Muscle mass is actually built when sleeping, not when training. Training merely breaks the muscle tissue down so it can grow bigger and stronger.

Rest between Sets

Make sure you get sufficient rest between sets when doing chest exercises. If you’re only resting 30 seconds between sets, for example, you will not be able get as many repetitions on your next set. Why is getting more repetitions important? More repetitions mean more muscular contractions in the chest. Muscular contractions cause muscle growth, also known as hypertrophy.

Insufficient Amounts of Calories and Protein

Your nutrition must be on point if you wish to build a bigger chest. In order to gain muscle, you need to be in a caloric surplus of about 300-500 calories. For instance, if you maintain your weight, eating roughly 3000 calories, then you need to eat 3300-3500 calories each day consistently. You could have a perfect chest routine, but if you do not eat enough food, then all that hard training will be in vain.

Also, adequate amounts of protein are required for muscle growth in the chest. About 20-30% of total calories should come from protein. Ideally, make sure the protein is from quality sources like eggs, steak, whey protein powder, and lean chicken breast. Soy protein is not a quality protein.

Using Momentum on Chest Exercises

Using momentum will negatively impact how much muscle you can build. Momentum can also cause injuries. Always make sure to lower the weights in a slow, controlled manner. Otherwise, you will not target the pectoral major muscles in the chest effectively. Do not control the weight too slowly, though, as you will use up too much energy, and will not get enough muscular contractions.

If you follow the proper protocols for building a big muscular chest, then you will reach your goals. Lack of consistency will hinder progress. As long as you train your chest properly, eat properly, and get enough sleep, you will reach your goal of building a large chest.

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