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Weight Loss and Weight Gain



Weight loss and weight gain are two completely different concepts. Weight loss is the process of gradually decreasing your total body weight to a more manageable level. Weight gain is the gradual process of gaining back all of the weight that you lost as soon as you quit using the weight loss program. This is a hard concept for people to understand because it can often be very confusing. Most people have a very hard time breaking a habit such as smoking or overeating.

Weight loss happens when you consistently reduce your total calorie intake by a certain amount. In that respect, weight loss and weight gain are very similar. However, weight loss is typically associated with people who are overweight or obese while weight gain is typically associated with people who are very skinny or very lean. Any food or drink you consume, which contains more calories than your total calorie intake counts as being part of your overall calorie intake. For example, if you eat a whole turkey sandwich on whole-wheat bread, you’ve consumed 5 calories worth of that food. Now imagine that same turkey sandwich but made with reduced-fat bread – you’ve still eaten 5 calories worth of that food.

Sleep is extremely important when losing weight. When you’re asleep, your metabolism is slowing down, which makes it easier for you to consume the same amount of calories over the course of the day. The problem is that most people don’t get enough sleep. Lack of sleep has been linked to obesity, even in young children! That’s why it’s so important for you to get as much sleep as possible, even if it means waking up slightly early in the morning.

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Low-fat Weight Loss Dinner Recipes for Weeknights



Dinner is one of those meals which have to be lookout when losing your weight. In this article, we have mention weight loss dinner recipes that wouldn’t take much time to cook. All of them are pack with well-lit constituents. It would help you to avoid overeating and sleep with a weighed down digestion. When we talk about its presentation, you can present them in printed display boxes. These boxes are not only versatile, but also ideal for displaying and presentation.

Sweet Potato Fries

If you want to take fish and chips to the next level, then this recipe is best for you. The delicious fish is best from the fried ones. Additionally, it would be healthy and cook quickly.

Italian Pork Chops

When it comes to the well-curved meal, it is the best recipe that is pack with meat and veggies. In this recipe, pork chops can prepare in the oven quickly.

Salmon and Asparagus

If you are looking for the no-add-ons recipe, then you should check it out. All you have to cut the asparagus melt the butter and your oven would do the rest. Food display boxes are great to display food items and snack foods.

Mix Vegetable Salad

If you want to have a fat-free and low-calorie meal, then salad would be your first choice. This salad is a mixture of colors, hues, and flavors. It will fill your stomach without the addition of extra fat.

Fish Curry

This dish is filled with good fats like Omega-3, but without any extra calories. Fish is a perfect option for a low-calorie dinner. It is full of coconut milk flavor.

Celery Soup

Celery is health-benefiting and comes with fat-burning stuff. This soup is made with the celery broth. It is the perfect combination of vegetables, which make it full of wellness.


If you are Italian food lovers, then this dish would satisfy your cravings. This pasta is made with veggies like broccoli and will taste divine.

Stir-Fry Vegetables

This dish is pack with lots of veggies and crunchiness. This healthy dish is perfect for those people who want to lose their weight fast. You just need to stir-fry them with little oil and add herbs and spices in it. This low-calorie dish will cover up your appetite.

Baked Carrot Fries

These fries are not actually fried. They are made of carrots and pack up with the vital nutrients and no fat. They wouldn’t only help indigestion, but also leading to eliminate fat from the body.Sleek and minimal display boxes would be the best option to petition the audience.

Mango Ice Cream

Dinner leads up to desserts craving. Weight loss is not all about killing your sweet cravings. This Mango Ice Cream sugar-free dessert will be a comfort companion of your weight loss journey.

Tofu Dessert

Here’s another sweet treat to satiate your sweet tooth. This low-calorie treat is prepared with health-giving tofu, fruits, and honey, which is not only low in fat content but also flushes out toxins from the body.

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Push-ups – how to do the correct push-ups for the chest and biceps?



Push-ups are a great exercise for the chest, which additionally affects the biceps and stabilizing muscles. It is important to do the push-ups correctly, keeping the spine’s curvature neutral – only then will this exercise bring the desired results. Find out how to do push-ups and what muscles are working during push-ups.

Push-ups work on the chest and biceps, sculpting and increasing muscle volume. This is one of the oldest exercises without equipment that is definitely worth doing. Although push-ups are a bit forgotten by modern training methods, their undoubted advantages will make you return to doing them after reading this article. You will also do it better and technically correct. Thanks to the push-ups, you will strengthen the stabilizing muscles, pectoral muscles, biceps and learn how to work with your own body weight.

Learn how to do the correct push-ups so that your chest and arm muscles are working effectively .

Table of Contents:

  1. How to do push-ups – technique
  2. What muscles work when doing push-ups
  3. Exercises preparing for push-ups
  4. Types of push-ups
  5. The effects of doing push-ups

How to do push-ups – technique

  • Starting position

The position to be taken for the push-up is apparently well-known to everyone – it is palm supports or a high board . However, there are a few important points to pay close attention to.

  • The key elements of the starting position

The hands should be placed slightly wider than the line of the shoulder girdle . The toes in the classic version should be directed parallel to the body , feet together. The starting position should take into account the tension of the buttocks and the leveling of the natural curvature of the lumbar spine . To do this, slightly tuck the pelvis under you. The tension of the buttocks along with pulling the navel as if we would like to touch the spine with it helps people who do not yet know how to control their body. Pull off the shoulder blades and keep the head neutral. We are not looking straight ahead, but at the floor.

  • Push-up movement

Always maintain the original body position during the movement. The movement of lowering down is performed slowly with the inhalation , the movement of the exit up, depending on the type of training, also slowly or dynamically with the exhalation. In the classic version of the push-up, the elbows are kept at an angle of 45 degrees from the body . Such their arrangement increases the safety of shoulder rotators.

What muscles work when doing push-ups?

We perform push-ups primarily as an exercise for the chest muscles. The truth is, however, that as a compound exercise, it involves many more muscles. First, it forces us to tension all spine stabilizers. We also strongly engage the buttocks , triceps and the shoulder girdle. Depending on the type of pump, we will activate different muscle fibers to varying degrees. It is worth considering the introduction of several types of push-ups in your training.

The most common mistakes made when doing push-ups:

  1. Leading your elbows sideways– this error may result in a shoulder injury.
  2. Lowering torso not low enough, which reduces the effects of push-ups.
  3. Elbows not fully extendedwhen rising.
  4. Head set too low– the neck is to be an extension of the spine.
  5. Keeping the hips too low or too high– the silhouette should form one line.
  6. Rounded back– shoulder blades should be drawn together.

Exercises preparing for push-ups

If you are unable to do a single push-up, you should first strengthen your core, i.e. stabilizing muscles, e.g. by plank exercises . It is ideal to keep the starting position to the pump for a specified period of time.

Below are examples of other exercises that should be included in a person preparing to do a full push-up.

  • Pumps on the platform

In order to strengthen the arms and chest muscles, it is worth doing push-ups on a platform. The higher we place our hands from the ground, the easier our work will be. However, you should keep all the elements of the starting position at all times, i.e. pulled shoulder blades, tense abdomen and tucked pelvis.

  • Women’s pumps

The next step will be to perform what are known as women’s push-ups. The movement is exactly the same as during a normal push-up, but the body is not on the feet, but on the knees. It is worth noting that the most common mistake when performing this version of the exercise is leaving the pelvis pushed up. The body is supposed to form straight lines at all times, which means that the movement is done by lowering all the weight down, not just the upper body.

  • Push-ups against the wall

For people with very poor physical condition, push-ups at the wall will be a good way to strengthen the body. During their performance, the same rules apply as for the standard exercise. The goal, however, is to force the body to maximum tension. We lower the weight of the body to the wall very slowly, we push ourselves away from it as if we wanted to move the entire wall. This means that we need to tighten all muscle fibers as much as possible.


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Supplements for runners: What dietary supplements to take before and after running?



Supplements for runners are becoming more and more popular & element of supporting endurance effort. This is because long and exhausting workouts disrupt homeostasis, i.e. the body’s natural balance, and lead to mental strain. Check which preparations to use in order to increase the effectiveness of running training and whether it is worth reaching for them.

Supplements for runners are becoming for some an essential element of supporting endurance effort. Depending on the runner’s needs, there are BCAA tablets , thermogenics , carbohydrates, vitamin and mineral preparations or drinks supplementing glycogen with proteins on the market. However, not all trainees should take the same preparations. The type of supplements taken depends on the intensity of exercise and its frequency.

In that case, what dietary supplements should a long-distance runner take to improve fitness, and what kind of a recreational jogger or just wanting to lose weight?

Table of Contents

  1. Dietary supplements for short-distance runners
  2. Dietary supplements for long-distance runners
  3. Supplements for runners who want to lose weight

Dietary supplements for short-distance runners

According to specialists, people who run only 2-3 times a week for 20-30 minutes do not need to take supplements. It is enough that 1-2 hours before starting training provide the body, in a small amount, with complex carbohydrates with a low glycemic index , which will be the main source of energy for the body while running, and proteins (e.g. in the form of rice on milk with strawberries).

If you choose to do 20-minute fasting runs before breakfast, you also don’t need runner supplements.

During the run, mineral water is enough, but – what is very important – characterized by a high content of the most valuable bioelements for an athlete: magnesium and calcium, because even during light exercise, the body loses significant amounts of minerals with sweat. The appropriate dose of these two elements will stabilize the level of calcium phosphate and prevent bone demineralization, as well as strengthen them and allow them to withstand the training load.


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