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Blog Page 318

Apple Crisp – tastes better than Heaven!

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A simple dessert that’s great served with ice cream. Absolutely delicious! An exquisite dessert!

 

  • 10 cups all-purpose apples, peeled, cored and sliced
  • 1 cup quick-cooking oats
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/2 cup butter, melted

 

 

  • Prep  Cook   Ready In  

 

Preheat oven to 350 degrees F (175 degree C).

Place the sliced apples in a 9×13 inch pan. Mix the white sugar, 1 tablespoon flour and ground cinnamon together, and sprinkle over apples. Pour water evenly over all.

Combine the oats, 1 cup flour, brown sugar, baking powder, baking soda and melted butter together. Crumble evenly over the apple mixture.

Bake at 350 degrees F (175 degrees C) for about 45 minutes.

 

Tip

Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.

source: http://allrecipes.com/recipe/12409/apple-crisp-ii/?internalSource=popular&referringContentType=home%20page

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Why You Crave Sweets After A Meal + How To Stop It

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I often hear from new clients that they feel stuck craving something sweet after a meal. As someone who grew up always having dessert, it was quite a learning process for me to shift that habit. Many beat themselves up for falling into the sweet craving trap after meals and feel that’s the hardest time to master cravings.

My book Eat to Feel Full and Nourish Yourself for Good focuses on learning how to master our appetite and our cravings. We tend to get stuck thinking we have to diet and strengthen our willpower to eat better, but if we understand more about how food affects us, we can navigate our choices differently and naturally master our cravings.

Sugar cravings can come from a physical imbalance.

There are basic physical reasons why we crave something sweet after a meal:

1. The meal was too salty.

Something sweet afterwards is the body’s way of trying to create balance. Eating salty food makes us feel like we “have to have” something sweet or we won’t feel at peace.

2. You ate too many simple carbs.

Simple carbs trigger the desire to keep going because the fast rise in blood-sugar causes the insulin to rise too, and now you want more.

If you aren’t feeling full and nourished after the meal, you might be missing the “magic” ingredients of fat and fiber necessary to reach the point of satiation. Something sweet feels like the missing element.

3. Being unmindful, eating too fast or not chewing.

The digestive system needs us to chew well, because the enzymes in the saliva start the digestive process, and chewing is how we mix the food with the saliva.

4. You’re dehydrated.

You may need water after the meal. Avoid drinking water with the meal since that can cause you to not digest the meal as well. When you don’t digest well, you end up wanting something sweet.

The first step is mindfulness

Once we rule out physical imbalances, we should check on our automatic habits. Is finishing a meal an automatic trigger for wanting something sweet?

We set up habits based on triggers, and it doesn’t take much for a habit to become a mindless, automatic behavior. To choose another action is a practice of not only mindfulness, but also patience and commitment.

Many think of habits as something to get rid of and rely on willpower, but we actually have to retrain ourselves and choose a new one.

What happens before the cravings hit is the clue to what turns on your unconscious reactionary behavior. Unconscious reactionary behavior causes us to feel stuck in patterns where we realize afterwards that we “did it again.”

Becoming mindful of our triggers is a fantastic opportunity to get to know ourselves better, so it’s important to be curious rather than critical.

The first step in becoming familiar with our triggers is to simply notice them by asking (with curiosity, not judgment):

  • What did I do right before?
  • How did I feel right before?
  • What happened in my environment that affected me right before?

Triggers come in many shapes and forms. It can be anything from a smell, sound, or just a daily routine that causes you to act in a certain way.

Example: You walk by the coffee shop and smell the coffee. You normally get something sweet with your coffee, so even if you don’t want coffee right then and there, the smell of the coffee might trigger the sugar craving.

Using mindfulness to make a healthy change for good.

We tend to think of habits as good and bad, and we judge ourselves for them. What makes a lasting difference for my clients is becoming familiar with their habit by “logging them”, or taking note, in a cause-and-effect kind of way.

The goal is to learn how you feel before, during, and after eating something sweet.

It’s not easy to disconnect from the chatter of the mind (the judgment) but start by putting your “mind in your belly.” Focus your attention to a point in your belly and just notice how it feels there. There’s no right or wrong, it’s just about getting to know how you feel. This is a great practice when sugar cravings kick in, because it’ll help you get closer to knowing the craving.

It’s important to look at this process as a positive and motivating one. To make lasting healthy changes, we need to train our mind.

When we shift these habits, we can live nourished and look forward to the person we are becoming as we make new choices along the way.

Have patience — it’s not about a quick fix, it’s a process of training your mind and learning to navigate the challenges with new choices.

source: http://www.mindbodygreen.com/0-21758/why-you-crave-sweets-after-a-meal-how-to-stop-it.html

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Woman Uses Bible Verses to DEFEAT Attacker! Watch the ABC News Report

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Woman Uses Bible Verses to DEFEAT her Attacker! Watch the ABC News Report.


source:   http://jesusdaily.com/woman-uses-bible-verses-to-defeat-attacker-watch-the-abc-news-report/

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A really funny video for all anime lovers! I laughed so much I almost fainted!

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We all love anime, and if the real life would be an anime, it would look like this:

 

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Anorexic boy beats eating disorder to become a bodybuilder with a beefy six pack

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  • Jack Marsh, 23, from Middleborough, would skip meals
  • He refused to eat anything he hadn’t tried before
  • He was mocked for being skinny and refusing to eat in restaurants
  • Turning point came when he became interested in weight lifting
  • He realised he couldn’t work out without fuel from food
  • Now transformed his figure and become a personal trainer

A former anorexic has overcome his fear of food to become a bodybuilder. Jack Marsh, 23, from Middlesborough, used to skip meals and refused to eat anything he hadn’t tried before.

He said: ‘From a young age I had a severe fear of foods I hadn’t tried before. I would tell myself I didn’t like them or there was something wrong with them before I had even tried them.

‘I could still play sports and run around without feeling the need for food so the slimmer and slimmer I became.’

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Jack said teachers at his school tried to help him by encouraging – and sometimes tricking him – to eat.

However, it didn’t work and as he grew skinnier, his self-esteem plummeted as he felt self-conscious about his eating habits and slim figure.

‘In my early teens it became a bigger problem because people were always shocked by how I wouldn’t eat at parties or restaurants and would only eat things I had tried before.

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‘I would be ridiculed and embarrassed and it made me feel I wasn’t the same as the others,’ he said.

The turning point came when Jack became interested in fitness and wanted to start working out by lifting weights.However, he found he wasn’t capable of this without fuelling his body by eating properly.

He explains: ‘When I became interested in fitness it became compulsory to eat new foods. I was finding that no matter how I hard I worked, or how many hours spent in the gym, not eating right and not eating for a while was working against me.

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My ambition was to get a better body and not to feel weak, different and embarrassed. I had to force myself to eat new things.

‘My desire to get away from my skinny self became greater than being afraid of trying new foods – so I beat my eating disorder because my goal of feeling and looking better was stronger than my fear.’

After changing his diet and taking protein supplements from LA Muscle, who are now his sponsors, Jack began to gain weight and became strong enough to work out for 45 minutes in the gym three days a week.

As a result, his figure is now completely transformed, he has defined pecs and an impressive six pack.

He now wants to compete in natural bodybuilding competitions and has qualified as a personal trainer so he can help others get fit.

He said: ‘My goals for the future are to own gym, compete in competitions and appear in muscle model campaigns to show how far I have come and show how if I can do it, anyone can.’

source: http://www.dailymail.co.uk/femail/article-2417510/Anorexic-boy-beats-eating-disorder-bodybuilder-beefy-pack.html

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Tropical Fruit Salad Recipe – one of the most exotic combination of fruits!

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This tropical fruit salad, made with fresh papaya, mango, pineapple, bananas and grated coconut is the best tasting fruit salad… EVER!!

It makes a great big bowl, big enough to feed a crowd so it’s perfect to bring to a picnic, potluck or to serve at a backyard BBQ. This is easy enough for anyone to make – if you can use a knife, you can make this salad. The bananas are added just before serving so they don’t turn brown.

Fruit salad always makes me think of my Dad, when I was younger he made a great big bowl of fresh fruit salad just about every night. It’s the perfect dessert because it’s all natural, made with nothing but fruit – it doesn’t get cleaner than that!

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In my past life I must have lived on a tropical island somewhere; the climate, blue oceans, palm trees, and sweet tropical fruit are my idea of a perfect world. Thank goodness we can get papayas, mangoes, coconut and pineapples here in the states, but there are still so many tropical fruits I’d love to see a lot more tropical fruit imported here one day such as fresh guanabana (sour sop) guava or passion fruit (maybe I need to get on a plane to somewhere tropical really soon).

Fruit salad is naturally low-fat, low-sodium, gluten-free, vegan, paleo friendly, clean-eating dish you can serve for brunch, snack or dessert. Yes, there is sugar in fruit, but it’s natural and unprocessed, and loaded with vitamins, antioxidants, phytonutrients and fiber. Unless you have to watch your sugar for health reason, the USDA suggests you eat about 1-1/2 to 2 cups of fruit a day.
Tropical Fruit Salad Recipe
Skinnytaste.com
Servings: 10 • Size: 1 1/3 cups • Old Points: 2 • Weight Watcher Points+: 0 pt
Calories: 116 • Fat: 1 g • Carb: 28 g • Fiber: 3.5 g • Protein: 1 g • Sugar: 20 g
Sodium: 4 mg • Cholest: 0

Ingredients:

  • 1 papaya, peeled and diced 3/4-inch cubes (5 cups)
  • 2 mangoes, peeled and diced 3/4-inch cubes (2 1/2 cups)
  • 1 fresh pineapple, peeled and diced reserving the juice 3/4-inch cubes (4 cups)
  • 2 large bananas, peeled and diced 3/4-inch cubes (2 cups)
  • 1/4 cup fresh grated coconut, for garnish

tropical-fruit
Combine the papaya, mangoes, and pineapple in a large bowl and add the juice from the pineapple. Cover and refrigerate until chilled.

Just before serving, add the bananas and garnish with fresh coconut.

Makes 13 1/2 cups.

source: http://www.skinnytaste.com/2013/06/tropical-fruit-salad-recipe.html

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Sharpen Your Memory with Brain-Healthy Foods

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If notes crowd your desk and your phone is overloaded with reminders, you may want to consider making some dietary changes. While we often blame memory lapses on aging, poor memory can be improved by nutrition.

“A sharp memory depends on your total number of brain cells, the smooth flow of communication between the cells and the health of cells,” says Joy Bauer, author of Food Cures (Rodale, 2011) and nutrition expert on NBC’s Today Show.

She suggests eating these six foods to keep your grey hairs from affecting your grey matter:

1. Beets to regulate heartbeat.
A healthy ticker means a healthy brain. “Every cell in the body needs a steady supply of oxygen and nutrients to stay alive and work properly,” says Bauer. Keep blood pressure levels in check (less than 120/80), exercise regularly, and stock up on foods such as beets that improve blood flow, ensuring a steady supply of nutrients to the brain. “A brain filled with well-nourished neurons enables you to think and remember more clearly,” says Bauer.

2. Fish to maintain brain cell health.
“When it comes to food and memory, fish should be the star of the show,” says Bauer. Fatty fish such as salmon, sardines, herring and mackerel contain generous amounts of omega-3 fatty acids which are important for maintaining the health of brain cells. Bauer recommends eating a four-ounce portion (slightly larger than the palm of your hand) of a fatty fish at least three times a week.

3. Berries to prevent brain cell breakdown.
Berries are busting with antioxidants called anthocyanins which help prevent the breakdown of brain cells. A 2012 Harvard study found women who eat at least one cup of blueberries and strawberries per week experienced a 2.5 year delay in mental decline compared to women who rarely ate berries. “Blueberries in particular have received a lot of attention because they can enhance spatial memory and learning,” says Bauer. She recommends eating four cups of berries per week. Even if berries aren’t in season, frozen ones are just as nutritious. Add some berries to your morning smoothie or bake them into your pancakes.

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4. Lean protein to improve cognitive skills.
Chicken and turkey breast, eggs and low-fat milk are excellent sources of vitamin B12 which is an important protein to maintain cognitive skills. A 2012 Tufts University study showed older adults who were mildly B12 deficient were at higher risk for cognitive decline.

5. Walnuts to improve memory scores.
Walnuts might resemble a miniature version of the human brain for a reason. A 2012 study published in the Journal of Alzheimer’s Disease found that walnut consumption was associated with better memory scores and cognitive function. Walnuts are also a great source of alpha-linolenic acid — a plant-based form of omega-3 fatty acids. Sprinkle some walnuts on your salad or yogurt or mix chopped walnuts with pancake batter.

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6. Coffee to sharpen focus.
Caffeine can temporarily sharpen your focus and memory. While Bauer says a couple cups of coffee are OK to drink during the day, she recommends avoiding caffeine at least eight hours before bedtime so it doesn’t interfere with your sleep. “Quality sleep is a critical component to a sharp mind,” she says.

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source: http://www.entrepreneur.com/article/226179

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If You Knew What You Were Capable Of, You Would be Doing This

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For centuries Daoist Masters have been harnessing the energies from within.

Using the Yin-Yang, positive and negative energies. Masters of the Art, harness this electric current by pulling the positive energy from the sacral  and the negative energy from the root chakra (Hui Yin). Alchemizing the energy at the sacral chakra, the (Shenjue or Xia Dan Tian).

This energy circuit known as the small heavenly circuit, does not directly translate to the inner flute in Buddhism (as depicted above). However, it is known that the area  just below the naval is the meridian energy center, where all energy is alchemized and all energy is collected and received.

This Master has meditated everyday since he was a young child and has studied this art for 18 years. His discipline has paid off, as he has gained the ability to project electrical energy from his body. The energy is hot enough to burn you at a single touch and high enough, to start a fire with a single hand.

It takes discipline and meditation to awaken this gift and requires extreme control of your every emotion. Once the energy is unleashed, the electric current is so potent that it can be become dangerous, if not used properly.

Qi or (chi) energy is collected by standing straight with legs at shoulder width. Place your right hand flat 3-4 inches from your sacral chakra and begin moving it in small circles gradually growing larger until your largest pass is at your forehead. (For men begin your circle downwards towards your feet and for ladies begin your circle vertical towards your heart)

Slowly begin decreasing the size of the circle until your hand is once again creating small circles at your sacral. It is best to collect Qi in the early morning hours between 7-9 am as well as in the evening 7-9 pm.

Mainly there are 5 different types of Daoist Meditation

Alchemical Meditation

Known as the simplest meditation, but the hardest to perform. Alchemical meditation has no formal technique or posture, and no path to follow. Just being is the formality as you take every moment as perfect, whole and complete without the incessant need to judge or change anything. This meditation comes with the realization that everything is always in its rightful place, no matter how the mind eludes you to think that something must be changed or acted upon– karma.

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Qigong Meditation

This dynamic meditation prescribes that the practitioner meditate by standing postures. Inspired by Martial Arts, Masters are applying what were once fighting techniques, to healing practices. The use of small movements are instilled and stances such as Taming the Dragon or Sword Fingers are used to allow practitioners movement of stagnant energy. This clearing then allows for flow through the meridians. “ Moving greatly is not as fine as moving in smaller motion, tiny movement is not as fine as stillness”- Master Wang.

Micro/Macrocosmic Meditation

Known as the inward smiling meditation, the practitioner uses this inner visualization technique to circulate their Qi energy through the acupuncture meridians. This technique focuses at the internal organs to healing the weeping lungs or calm an anger liver. Once the energy channels are opened through the meridians, and the root causes are cleared the meridians are flooded with energy and health is restored.

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Inner Child Meditation

Seated in a chair with palms of the hands facing up rested on the knees and feet flat on the floor. The practitioner first focuses on the breath to calm the mind and body, followed by visualizing a time when he was approximately 5 years old. A vivid memory quickly illuminates in the mind and with each breath, the memory and the child grow larger until the child has filled the entire body.

Golden Flower Meditation

Known as the flower of immortality, it is cultivated through the combination of two techniques. The first by opening the channels and the second by visualizing the birth of the immortal embryonic energy entity from within.  An immortal fetus. Once the initiate has achieved the next level, by projecting their consciousness outside of their body.

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They have received the understanding, that their physical self is only a shadow of their true self on the cosmic/astral level. After further cultivation, the initiate then advances on the path of immortality by self-willed, conscious projection. At this stage the projected self, carries on remaining on the astral level while the shadow self (physical) has become catatonic in a state of hibernation.

source: http://thespiritscience.net/2015/08/27/if-you-knew-what-you-were-capable-of-you-would-be-doing-this/

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10 Tips For Chopping Onions Without Shedding A Tear

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Have a big batch of onions to chop and not looking forward to the crying session ahead? Here are a few tips and tricks that just may help you avoid those tears. First, why do onions make us cry? Science Focus shares this tidbit of info:

The action of cutting an onion releases a fine spray of droplets. Recent Japanese research has shown that these droplets contain an enzyme called lachrymatory-factor synthase and sulphur-containing compounds, which react to produce a powerful irritant called Syn-propanethial-S-oxide. When a droplet strikes your eye, you respond by producing a copious flow of tears to try and wash the irritant away.

We cry because our eyes are irritated by droplets the onion releases when we chop them. Now that we understand the reason why tears + onions are a duo, here are a few ways we can help prevent that from happening…

cuttingonions

A few of these are vintage or old wives tales and results will vary for each person, one person will swear a method works while another finds they still cry a bucketful. Could it be that each person has a different tolerance level? Or maybe the type of onion being cut makes a difference? Maybe it’s how fresh or aged an onion is. Who knows! Try the tips below until you find the best fit for you. Good luck!

  1. The cells from a cold onion react slower when cut, refrigerate onion for at least 30 minutes before chopping & peeling or try freezing for about 10 to 15 minutes (depending on size) before slicing into it.
  2. Cut onion under water (either under a running tap or in a sinkful of water). The water will dissolve the sulfur compounds before they can reach your eyes.
  3. Chop with a very sharp, stainless steel knife that has been run under water before starting to slice. If cutting a lot of onions or even a single large one, run knife frequently under water. The water will help absorb the sulfur compounds and a sharp knife will make a cleaner cut, bruising the onion cells less which theoretically means causing less reaction. Why a stainless steel knife? Stainless steel is thought by some to attract the sulfur compounds.
  4. Light a candle or votive near the cutting board or if you have a gas stove, light a burner. Cut onions as close to flame as possible without danger of being burned. The heat will draw the sulfur to it and away from your eyes.
  5. Have a fan blowing the droplets away from your face while cutting onions.
  6. Chew gum, have a piece of bread or sugar cube in your mouth. Why does this work? The theory is that having something in your mouth encourages you to breathe through your mouth, sucking in the droplets before they hit your eyes.
  7. Do you trim both ends off the onion before peeling & chopping? Stop! Try leaving on the root end until the very last since the sulfur compounds are more concentrated near the root.
  8. Contrary to the tip above, try cutting off both ends of an onion under water then bring up to the cutting board and chop away. Since the root end is removed, the thought is that the worst is behind you.
  9. Lightly spray the cutting board with a 50/50 vinegar and water mix, vinegar apparently halts the sulfur reaction. If a 50/50 mix doesn’t do the trick, try full strength vinegar. This may affect the flavor of the cooked onions.
  10. Wear swimming goggles that fit well, these will seal the area around your eyes so the droplets can’t reach them. Hmmm, cutting one onion doesn’t bother me overly much (usually), but if I had a big batch to do? I just might try it no matter how silly I would look, lol!

Debatable: Wear contact lenses if you have them, the theory is that they’ll protect your eyes from the droplets. Others say no, no, no…the contacts will only trap the droplets between your eyes and the contacts.

Did you know: Strong onion odor can be removed from hands by rubbing them with dry salt? You can also try rubbing lemon juice over hands or running your hands over a stainless steel tap or spoon before washing with soapy water.

source: http://tipnut.com/onions-tears/

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4 Female Training Myths Debunked: Sculpt Feminine Muscle Without Masculine Bulk!

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Put aside the spot reducing myth and get your fat loss goals straight. Avoid these lies and find truth in what is real. You can have a better looking body. Find out how!

“I just want to lose fat around my stomach and nowhere else.” “I just want to tone my inner thighs.” “Lifting weights is just going to turn me into a man!” I have heard these statements from women about 3,000 times. Those 3 desires have one thing in common; they are pretty much impossible.

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Common Myths

Myth 1: Spot Reduction

Let’s start off with the theory of burning fat or toning a certain area of the body. Toning involves two constituents: adipose tissue (the subcutaneous body fat) and muscle tissue. In order to appear more toned, a reduction in body fat and increase in muscle mass will have to occur.

The human body does not allow spot reducing, which would include losing fat exclusively in the abdominal area. If you were to lose weight, it would occur all over your entire body. Unfortunately, body fat is not necessarily reduced evenly.

People often have trouble areas where the fat is last to go. Women especially find this to be their stomach, legs or arms. There is not much that can be done about this aside from continuing to lean out.

A reduction in body fat occurs when a person is in a caloric deficit. This occurs with two variables: decreasing the amount of calories you consume, increasing the amount of exercise you participate in, or doing both. Resistance training is used to help build and maintain muscle tissue, while cardiovascular training is a tool used to help achieve a caloric deficit.

Here is a statement that many of you probably do not want to believe: There is no exercise out there that is going to burn fat off of your body in a specific area! No resistance training exercise will help tone or reduce fat on top of any muscle in your body. It is a reduction of calories and an increase in exercise that will take care of that.

There is a very big misconception regarding that “burn” you feel after performing many repetitions during an exercise. Some people actually believe that is the fat melting off the body right before our very eyes! That burn is actually caused by lactic acid, which is used by your muscles to form adenosine triphosphate (ATP) for immediate energy.

I often see a female lying on the ground at the gym performing sets of 100 crunches. She probably assumes that burning sensation is actually helping her “toning her stomach”. If you are performing a set of 100 repetitions on any exercise, don’t you think it is time to move on to something a little harder?

Myth 2: Losing Your Femininity

The theory that lifting weights will cause a woman to appear bulky and manly is completely false. I used resistance training to bring my body weight up 60 pounds over the course of about five years.

I must say that the actual weight training was the easy part. The difficult part included eating like a horse, because a calorie surplus is needed to gain muscle mass. I often gagged during some meals as I was pretty much force-feeding myself like a mother would to a small child eating their vegetables.

Now, I am pretty sure that most women do not force feed themselves by mistake. Extreme muscle mass gains are not something that occurs out of the blue. You have to really want it for it to happen. It is pretty safe to say that muscle gain is much, much harder than fat loss for most people.

Another little fact that most women forget is testosterone. Testosterone is a very anabolic hormone found in the human body, males and females, which is very important for gains in muscle mass. Men usually have about ten times more testosterone than women.

Even if a woman were to put the time into eating a crazy amount, it would still be about ten times harder to look like a man. It sounds like it is fairly difficult for a woman to gain an incredible amount of muscle mass and be mistaken for a man, doesn’t it?

Myth 3: Avoiding Chest Exercises

Another fairly popular fallacy is the theory that a woman should not perform any chest exercises, as this would “shrink her breasts”. A woman’s breasts are an area of fat deposit just like anywhere else on her body. The breasts will shrink as body fat levels of the entire body are reduced.

Resistance exercises for the chest would not cause a reduction in size. In fact, it might help your breasts appear larger as you can stimulate growth of your pectoral muscles. The larger pectoral muscles would help push out the fat found on your breasts and assist them in looking bigger.

Myth 4: Eating Less To Lose Weight

Most women claim to have a sound diet, but this usually ends up being in the form of a starvation diet. It probably includes skipping breakfast, eating a salad at lunch and one slice of cheese for dinner if you are lucky.

Breakfast is known as the most important meal of the day for a reason. Your body is begging for fuel, as it has not received any in most likely a good eight to ten hours. Skipping meals frequently actually slows your metabolism down as it is much more beneficial to eat five to six smaller meals spaced evenly throughout the day.

A lot of people are always confused by this as they think eating so frequently will cause them to gain weight. This simply is not true unless you eat many calories above your maintenance level.

Let’s say 1,500 calories is adequate for your goal of weight loss. Instead of eating two 700-calorie meals, five meals consisting of about 300 calories would be much better. If you happen to eat 500 calories for one meal and 200 calories for another, this will not break you. As long as you finish the day with the same amount of calories and you eat several times per day, you will be fine.

There Is No Replacement For Hard Work

I have known too many ladies who have purchased far too many fitness gadgets seen on television at 4am on any random weeknight. There are things like the famous “ab belts,” which “electronically stimulate your abdominal muscles”.

How many people actually think a little belt will trim down belly fat without breaking a sweat at all? I think we have struck gold here! There isn’t an overweight person in the world anymore due to this cool belt!

Wait, it is time to enter reality again as there are no tricks or gadgets that replace the hard work you have to put in to achieve your goal. It all comes down to diet and exercise, which has always been the equation and always will be.

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Myth 4: Eating Less To Lose Weight

Most women claim to have a sound diet, but this usually ends up being in the form of a starvation diet. It probably includes skipping breakfast, eating a salad at lunch and one slice of cheese for dinner if you are lucky.

Breakfast is known as the most important meal of the day for a reason. Your body is begging for fuel, as it has not received any in most likely a good eight to ten hours. Skipping meals frequently actually slows your metabolism down as it is much more beneficial to eat five to six smaller meals spaced evenly throughout the day.

A lot of people are always confused by this as they think eating so frequently will cause them to gain weight. This simply is not true unless you eat many calories above your maintenance level.

Let’s say 1,500 calories is adequate for your goal of weight loss. Instead of eating two 700-calorie meals, five meals consisting of about 300 calories would be much better. If you happen to eat 500 calories for one meal and 200 calories for another, this will not break you. As long as you finish the day with the same amount of calories and you eat several times per day, you will be fine.

There Is No Replacement For Hard Work

I have known too many ladies who have purchased far too many fitness gadgets seen on television at 4am on any random weeknight. There are things like the famous “ab belts,” which “electronically stimulate your abdominal muscles”.

How many people actually think a little belt will trim down belly fat without breaking a sweat at all? I think we have struck gold here! There isn’t an overweight person in the world anymore due to this cool belt!

Wait, it is time to enter reality again as there are no tricks or gadgets that replace the hard work you have to put in to achieve your goal. It all comes down to diet and exercise, which has always been the equation and always will be.

 

The Importance Of Diet

A sound diet is just as important as exercise, if not more important. Make sure to eat frequently throughout the day, but control the portion sizes.

Eating the right types of foods will definitely help your progress as well. Protein rich foods are very important, as they are necessary for recovery from your workouts. Lean meats, eggs, and whey protein are great examples.

Moderate carbohydrates should also be included in your diet, as it is your body’s main fuel source after all. Whole grains are the keys here as they are much slower digesting and help keep you fuller longer.

Fat is also important for recovery and hormone production; examples of good fat sources include: olive oil, canola oil, any variety of nuts, fatty fish such as salmon and mackerel.

Fruits and vegetables also need to be incorporated as they are packed with vitamins and minerals necessary for everyday body functions. The fiber found in them promotes digestive health as well as helps keep your belly satisfied.

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Conclusion

All the pieces of the puzzle must be taken into consideration for you to reach your goals. Make sure to treat every aspect as important as the others.

source: http://www.bodybuilding.com/fun/toning-myths-truths-to-lose-fat.htm

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