Category: Fitness

Losing 10 pounds of weight in a month can be a big challenge for you. Only if you do not know the right way to do it. However, you can easily lose your extra fat by just changing a bit of your eating plan and exercise.

 If you just focus on food and do not exercise properly. Your dieting plans may not work for you. So you need to keep everything balanced to get good results. You will find a lot of home remedies, eating plans, exercises, and medicine that will help you lose weight.

 Some of these eating plans and exercises may work on your body. On the other hand, it may not show you the satisfactory results in an estimated period of time.

If you follow the steps that are given below then surely you can lose 10-pound weight within a month. Here are 10 steps you can follow to lose 10 pounds in a month.

1. Control Your Calories Intake

The 1st thing you need to do is: Change your eating plan. You should know how much calories your body needs daily. That will help you decrease the calories intake. You can control your calories by increasing daily activity or by changing the diet plan.

Try to use food with less protein because you need to keep your daily calories target up to 1000. Which is less than the total daily energy expenditure that is 1800 calories to 2000 calories.

You need to follow this routine for the next thirty days. When your body does not get the required calories to burn. It will automatically restore the extra fat from our blood and mix it with the lipoproteins. They will carry these fats to the required parts of the body where it is needed.

You should know that 1 lb body fats contain approximately 3,500 calories. So if your target is to burn 10 lb fats in a month. You need to take less than half calories your body needs a day. Then you need to do an extra workout daily to burn the already stored calories in your body.

2. Make a Cardio Workout Routine

A regular workout routine will help you burn more calories and keeps your heart healthier. If you workout 20 to 30 minutes daily with a weight loss diet plan. You can lose up to 0.5 pounds of weight daily and 3.5 pounds (1.5 Kg) in a week.

If you focus on burning 400 to 500 calories daily your weekly weight loose results will increase. Cardio Workout will not only help you lose extra fat. It will also keep your heart healthy, keep your mind relaxed and boost your immunity system. Your blood circulation will increase that will keep you energetic all day.

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If you want to do some indoor exercises to lose your body fat. There are a lot of complete body workouts you can try at home. Here are some best exercises to lose 7-pound weight in a week.

Split Jump is an amazing exercise for your legs and butt. Bend your knees completely while your both hands holding up to your shoulders. It is a very effective exercise for your lower body workout. You will feel burn in your thighs, butts & calf.

Squat Thrusters, Bicep Curl, Burpees, Push-Up Jacks, Surrenders, and Core Body Hops. All these exercises make a complete 7 total-body workout that burns Fat Fast.

3. Eat Vegetables For Weight lose

Vegetables are a good source of energy nutrients. They are rich in vitamins, minerals, and antioxidants. The good thing is that vegetables contain very less amount of calories so they are an incredible alternative of refined carbs.

They are high in calories that can easily absorb by the blood and cause an increase in blood sugar level. The nutrients level in refined carbs is very low that can not fulfill our body needs.

There are 5 most filling vegetables that make a good weight loss diet for you:

Artichokes are a good source of fiber and water that protect your bones and skin. It is also a good source of vitamin C and magnesium.

Broccoli is also rich in fiber and more than 90 percent contain water. It helps to reduce heart diseases, cancer risk and improve your immune system.

Peas enrich veggie in fiber, water and surprisingly contain 8-grams protein per cup. That makes it a good source of protein for our body.

Carrots are very healthy for human eyesight. It contains Protein, Fiber, Vitamin-C and a small number of carbohydrates in it.

Sweet Potatoes are rich in antioxidants called carotenoids. It keeps your skin healthy. Potatoes are also a great source of fiber and other very useful nutrients.

There are many other vegetables which makes you feel full even with low carbohydrates and fats.

4. Stop Counting Calories

You don’t need to do maths and calculations after every meal. Most people do this mistake, they start counting there calories intake after every meal which is not necessary. If your diet is balanced after some time you will feel the difference.

Just make sure a few things. No access amount of calories and carbohydrates and do, not even cutoff carb food completely. It may cause to feel weakness and you become unable to do your daily tasks.

Our body does not absorb all the calories we eat, some calories may utilize in our daily activities. A number of calories are wasted and some calories are stored for later use in our body, that become fats. If we strictly monitor our calories intake it may cause restriction from healthy food.

5. Choose Healthy Beverages

Cold drinks,  Soda & Energy drinks are one of the main causes of weight gain and extra fats in our body. They contain an access amount of sugar and extra calories that cause damage to our bones and metabolic system overtime.

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Your mind needs to be relaxed and energetic. You can find some best juices for memory and brain-boosting. That contains Vitamin B, Vitamin B6, Vitamin E, Vitamin C, Omega 3 and Omega 6.

If you want to lose weight you need to stop taking sugar concentrated energy drinks and cold drinks. You can use organic juice like milkshakes, fruit nectars and try to increase your daily water intake as it keeps you healthy.

6. Improve Digestion By Eating Less

The human brain gets a delayed message from stomach about 7 to 10 minutes. That your appetite is full and you don’t need more food. If you eat slowly, your body will get exactly the amount of food which is required.

Next step is the digestion of your food. Digestion process started as soon as you start eating. Try to chew your food as much as you can and beak it into small pieces. The more you chew your food the amount of saliva will produce in your mouth. It will help you digest your food easily and consume more nutrients.

The more you chew the food your stomach will use less effort to digest nutrients and protein from the food. If you eat fast and without any concentration, you can eat plenty of food in less time. But it will cause problems like indigestion and bloating of gas in your stomach.

7. Add Fiber To Your Diet

As you know Fiber is an extremely useful carbohydrate that helps our stomach to digest food. Fiber itself stays undigested through the body but it helps to keep the blood sugar steady.

Fiber keeps our stomach less empty and makes us feel less hungry. The latest research shows fiber has a very strong effect on weight loss.

If we increase fiber intake by 14 grams daily it will help us decrease our calories intake by 10% 4.2 pounds of weight loss in 4 months. seeds, nuts, legumes, and oat bran contain fiber but vegetables, wheat bran, and whole grains are good sources of fiber.

8. Add Some Good Habits To Your Daily Routine

Take a short walk: After every meal do not take rest rather go for a walk or do some pushups or air squats. These activities will activate GLUT-4 receptors in your skeletal muscles. It will provide more food for your muscles rather than just storing fats in your body.

Get Enough Sleep Every Night: You body and mind needs a sleep of 7 to 8 hours in a day to work properly. Make a complete dark out in your room and get at-lest 7 hours sleep daily.

The latest research studies show that taking proper sleep increase hunger and ghrelin. It is a hormone that increases appetite. That is a significant factor for weight loss. Taking proper sleep for about 7-8 hours increases the chances of weight loss by 33% in women.

Avoid Alcohol: Alcohol contains more amount of calories than carbohydrates. According to new research, alcohol is the mother of all problems related to weight loss. Alcohol disturbs your sleep schedule. It also affects your estrogen levels (rises) and your body store more fat than a normal person.

9. Eat a High-Protein Breakfast

Starting your day with a high-protein breakfast is a good practice to stay energetic and active throughout the day. High-protein meal keeps your appetite full and helps you reduce your calories intake.

The latest research shows an increase in protein intake reduces the amount of calories intake by 30%  every day and lower body weight by 11 pounds(4.9 Kg).

10. Create a Positive Atmosphere Around You

A balanced diet and a proper exercise will not give you fast results unless you have a strong positive mind and heart that “You Can Do It”. You need to remind your goal, take a photo of you put it on the calendar chart. Mark your starting day take your photo every week, feel the improvement, “Stay Motivated and Stay Focused on Your Goal”.

Your surrounding has a very strong effect on your thoughts and success. Stay away from discouraging people and those who make fun of you. Always keep good company with encouraging people.

Keep a steady routine, do proper exercise and take a balanced diet and surely you will see the results sooner than you expected.

You can lose your weight with a special diet so click here to visit Mayo Clinic. You can consult with best doctors from Mayo website.

I hope you like my article about “Lose 10 Pounds In A Month” You can also visit some other interesting posts like:

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Types of Tea: Loved and enjoyed for centuries, tea is one of the healthiest drink or food choices. On the other hand, coffee is a drink of choice in the majority of the Western World, tea has influenced the Eastern part of the world and the United Kingdom.

You may have only known the two famous types of tea which are Indian Black Tea & Green Tea. But In this article, you will get to know about some other tasty and health beneficial types of tea. Tea is not useless as it also has many health benefits.

Types of Tea

Furthermore, all types of grow from the same basic plant named as the Camellia Sinensis plant. Though, the differences between teas start from processing, geography, and growing condition.

Moreover, the Camellia Sinensis plant local to Asia but is presently cultivated around the world in subtropical and tropical areas. Although, with more than 3,000 varieties, tea is highly consumed liquid in the world after water.

Barley Tea

Barley tea is very famous in the East, and it is a staple drink in Japan, Korea, and China.

Moreover, in Korea, this tea has the name “Boricha” and in Japan, it is named as “Mugicha”, many families drink this tea on a daily basis. Besides this, the drink is made by toasting Barkey and then boiling it for roughly 20 minutes.

Barley tea is traditionally served with ice, it is famous as a summer drink and the majority of people drink this tea-like water in summers.

This tea has a yummy smoky, slightly bitter and nutty flavor. Moreover, there is limited research on the side effects of this drink.

Yellow Tea

Yellow is a very rare type of tea that is like green tea in flavor and appearance. However, yellow tea doesn’t have the grassiness like some green teas.

Besides this, yellow tea usually goes through more oxidation than green teas and longer, slower drying periods. Furthermore, all yellow teas come from China.

Black Tea

Black tea is made with the leaves of the Camellia Sinensis plant, black tea is a true tea.

Although, it is not also one of the most famous drinks in the world, specifically so in Ireland and Great Britain. In fact, Brits drink around 165 million cups of black tea every single day.

Due to the slightly astringent and bitter taste, the majority of people enjoy this drink with a little amount of milk.

Green Tea

Green tea is allowed wilt only after being picked from trees. Then the process of oxidation is stopped so quickly by rapidly heating the leaves.

Furthermore, when brewed for less time and at a lower temperature, the amount of caffeine present in green tea is very less. Green also produce more flavors with few accents and undertones that connoisseurs treasure. Gaining muscles is an aspiring task so if you want to gain muscle then you should avoid much tea and should try a homemade protein shake.

Chaga Tea

If you like mushrooms then you must try Chaga mushroom tea. This specific drink originates in the Siberian/Russian area. This “Chaga” mushroom is local to much of Eastern and Northern Europe and Asia as well.

Furthermore, Chaga mushroom is a kind of fungus that grows on birch trees and then making that fungus into tea simple include boiling a piece of the dried mushroom.

Moreover, it is a common drink in Siberia and many people believe it has important longevity and health advantages.

Oolong Tea

Oolong tea is also known as Wulong tea, and it is allowed to undergo partial oxidation. Moreover, the flavor of the Wulong tea is typically not as subtle as green or as robust as blacks, but it has its own strong fragrance and intriguing tones.

Furthermore, these tea have caffeine content between that of black teas and green teas. Oolongs are sometimes compared with the aroma and taste of fresh fruits or fresh flowers.

Hibiscus Tea

Hibiscus tea is also known as Agua De Jamaica, it is the tea which is made from the dry petals of the roselle flower. It resembles the color of the flower, hibiscus tea is dark red in color, and it has a flowery smell and tart flavor.

This tea contains high acid content and that’s why it has a sour taste, with the tea containing citric, ascorbic, malic and tartaric acids. Although, the composition of hibiscus tea id 24 percent acidic.

Hibiscus tea is a very good source of a variety of anthocyanin polyphenols and Vitamin C.  Research shows that this tea is effective at reducing both diastolic and systolic blood pressure. If you have a memory problem then you then drink fruit juices to increases your memory.

White Tea

White tea is very delicate of all the teas. This tea is appreciated for its complexity, natural sweetness, and its subtlety.

White tea is hand-processed utilizing the young shoots of the tea plant, without any oxidation. When this tea is brewed properly, with a low temperature and very short steeping time, white tea contains a very minimum amount of caffeine.

Essiac Tea

In Ojibwa, Essiac tea is their traditional drink, and a North America Indian Tribe also called as the Chippewa.

This tea has a slightly grassy and bitter type of taste, it is not a tea I would call enjoyable, but it does not taste too bad either. The biggest advantage of this tea is that it helps to cure cancer. Research shows that this tea has DNA protective and anti-inflammatory properties.

Peppermint Tea

The dried leaves of peppermint plant known as Mentha x Piperita make a refreshing, very minty and bold tea.

Moreover, it has a strong aroma and flavor, so if you are looking for a mild flavor then you would not find it here. Peppermint tea is one of the most famous herbal teas, it has a steady stream of evolving research.

Peppermint tea may relieve stomach discomfort and pain, it plays a vital role in digestion also.  This is advised for those who are suffering from gastroesophageal reflux disease.

Puer Tea

Puer tea is very old black tea found in China, this tea is prized for its earthy flavor and medicinal properties. This tea is probably the most mysterious of all the teas. Til 1995, it was illegal to import puer tea into the United States.

This tea has is very strong with rich and deep flavor, with no bitterness in taste. It is almost peaty in flavor.

Visit Tazo and Teavana world’s largest Tea distributor in America and enjoy their services or visit Luzianne which is one of the most recognizable brands of Southern tea.

If you like my article about, “Types of Tea” and you are interested in reading more related articles you may visit the Health category at TryArticles. Please leave a comment below that how much this article is beneficial for you. You may also hit your queries in the comment section below.

How to Reduce Swelling in the Face

Swelling on the face is not uncommon, this can happen as a result of some allergy, an injury, infection, medication or some other medical condition.

Here is a piece of good news for those facing swelling on their face. There are so many nonmedical and medical methods you can use to reduce the inflammation or swelling you are faced with.

Causes of facial swelling

Facial Swelling can be caused by both major and minor medical conditions. Moreover, many of the causes are easily curable. Whether some of them are severe and they need immediate medical attention.

Some common causes of Facial swelling may include:

• Allergic reaction
• Eye infection, such as allergic conjunctivitis
• Surgery
• The side effect of medication
• Sinusitis
• Cellulitis, a bacterial infection of the skin
• Stye
• Abscess
• Hormonal disturbance, such as thyroid diseases
• Preeclampsia, or high blood pressure during pregnancy
• Angioedema, or severe skin swelling
• Fluid retention
• Broken Nose
• Actinomycosis, a type of long-term soft tissue infection

Some more Remedies on Reducing Swelling in Your Face

Typically saying, treatments for swelling on face focus on taking care of swelling around your eyelids, eyes, jaw or cheeks.

Some of the very common methods to reduce facial swelling may include:

• Get more rest. The National Heart, Lung, and Blood Institute suggests sleep is an important piece of physical healing and health.
• Applying a cold such as ice can compress the swollen part.
• Increasing your fluid and water intake.
• Taking an antibiotic along with using at-home remedies for an ulcer in a tooth or in the mouth.
• Applying a warm compress to promote the movement of fluid buildup. Be very careful if you do so around the eye region since the skin here is more delicate and sensitive.
• Taking an (NSAID) nonsteroidal anti-inflammatory medication.

• For minor swelling, try applying tea bags or cucumber slices to the swollen part or massaging the affected region to stimulate blood flow
• Taking the appropriate allergy antihistamine (over-the-counter medication or prescription) or medication.

How to Reduce Swelling in Hands

Having swelling in your hands is mainly both uncomfortable and annoying. Nobody wants to feel like their rings are playing hurdle and cutting off their blood circulation. Swelling is also called Edema, this can occur anywhere in the body. Swelling is mainly seen in the arms, feet, hands, legs, and ankles.

Furthermore, swelling mostly occur when extra fluid gets stuck in the tissues of the body. Few things can cause swelling, that includes exercise, medical conditions or heat.

While swollen hands typically are not anything to worry about, they can also be a sign of an underlying sickness that needs treatment.

Some Common Symptoms of Swollen Hands

Swelling on the hands might occur with common symptoms that include warmth and redness around the affected part or chills and fever. Some other symptoms that might go hand in hand with swelling in hand may include:

• Chills
• Fever
• Tingling
• Numbness
• Fatigue
• Tender Areas
• Painful Areas
• Rash
• Swelling of the wrist
• Stiffness
• Reduced movement in a joint or range of motion
• Swollen joints

Causes of Swelling in Hands

Hands swelling might be caused by the following reasons:

• Infection
• Fluid retention during pregnancy
• Inflammatory conditions including osteoarthritis, bursitis, ganglion cyst, and rheumatoid arthritis.
• Broken bone
• Trauma—bruising and swelling
• Hand injury
• Repetitive stress injury
• Torn muscle or ligament

How to reduce swelling

Some Common steps to reduce swelling are given below, so you can easily follow them:

Rest

Though this looks like common sense, the majority of people try to push through the injury and get back to the normal routine very quickly. Using the wounded body part right after an initial injury can only bring extreme swelling.

Continuously engage in activities as normal with zero rest can bring more swelling to the affected part of the body. This is because the stress you are putting on the injury can cause the body to generate more fluid to continue to treat the damaged tissues.

So it is very important to take rest for a few days, this will helps you to reduce swelling quickly.

Ice

If any part of your body is swollen, then icing can help you to reduce swelling and pain. Icing may reduce the flow of blood to the affected area and that can helps reduce pain and swelling and keeps it to a normal level until your wound is healed.

Any kind of cold therapy can be very effective like ice baths, ice machines, and ice packs that deliver cold water to wraps. So you can do this a few times a day for about 20-30 mins at a time for better results.

Compression

Moreover, pressure on an injury may help to compress the excess fluid and blood flow from reaching the wound. There are many ways to apply compression to an injury, but be careful to not apply too much to prevent cutting off your blood circulation.

Some common methods to apply compression are compression sleeves for specific body parts, elastic bandages, and cold compresses.

As time passes and swelling is being minimized, make sure to adjust the tightness of the form of compression you are using to avoid a return of the fluids.

Elevation

The key to decreasing swelling with elevation is to get the injury above the level of your heart. This minimizes blood flow to the affected part which means less swelling.

Moreover, sometimes you might have to adjust how you’re laying or sitting and reclining is important. If it’s an ankle injury, then keep your feet up, this will minimize the fluid from pooling into your ankles.

People having pain in Ankle can now get Back on Feet again, for quickest recovery Time you need to schedule an Appointment with NYC Foot & Ankle Surgery.

If you like my article about, “How to Reduce Swelling” and you are interested in reading more related articles you may visit the Health category at TryArticles. Please leave a comment below that how much this article is beneficial for you. You may also hit your queries in the comment section below.

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There is a lot to know about your love handles. It is extremely challenging to get rid of them as they do not fit in your skin tight jeans. Why do you ask? Love handle fat is usually that appears on the side of the stomach area just above your hips.

Many people believe that they can get rid of it by working out for the abdominal area, it is rue somehow in a way that it can reduce your love handles but you can not completely get rid of them by just working out. You need to control your diet.

It is a myth that you can reduce the love handles. Obviously, you can but that is not so easy, fat is lost by taking proper diet and cardio. As we all know that the kitchen helps you in making abs and that true.

Quick Guide For Getting Rid Of Love Handles

So here’s a quick guide to get rid of your love handles:

Step 1: Eat lean, Eat clean.

Step 2: Add a 30-minute session of cardio every day. If you are feeling really hardcore, beef it up to 6 days a week. A study found that people who walked for 30 minutes 6 days a week gained hardly any abdominal fat over an 8 month period.

Step 3: Try this 10-minute workout for love handles. It straight away hits the oblique muscles hard, while working the rest of your core. Believe me, it will give your love handles a run for their cash.

A 10-Minute Workout To Get Rid Of Love Handles

Repeat the following exercise 3 times. Move from exercise to exercise as much fast as you can. Perform this exercise 3 times a week. Perform 40 Woodchoppers, 20 for each side. Use one hand weight, stand on your feet apart at the width of your hips with all the weight on the left leg.

Hold this position by starting with weights in both hands way more up than your left shoulder. Then, twist so that you make a chopping movement down at your right hip. Then allow the knees and feet to pivot with the twist.

50 Russian Twist: Sit on your butt in a way that your knees are bent and feet straight on the ground. You must be leaning back at your torso at an angle of 45 degrees from the floor. Using both your hands hold a dumbbell. Slowly starting your feet above the ground.

Cross your feet at the ankles and balance on your butt.  After acquiring this position, twist the torso on the right and put the dumbbell on the floor parallel to your body without leaving it.

Then, you will twist back to the left so that you touch the weight on the left side of the body. Repeat these steps over and over again, while you balance with your legs and torso raised up above the ground.

30 Side Plank Hip Lifts: 15 planks on each side of the body. Acquire the side plank position so that your elbow touches the ground and hips and legs rest on the ground. Fetch your abs and keep your body straight.

Lift the lower half of your body above the ground to the position where your body is in a straight line. Lower it again and repeat the steps. Do 15 planks on your left side and then repeat the same planks 15 times on your left side.

30 Bicycle Crunches: Lay down on your back with the knees bent and your hands right beneath your head. Do not grip your hands with each other. Fetch your abs, lift the shoulders and back above the ground.

In the meantime, move the right elbow to your left knee so that they meet at the mid of the body. Then, move from this position by making your left knee closer to the right knee. Continue quickly while keeping your torso raised up above the ground.

Areas To Focus

You need extreme concentration on some areas of your life if you are on an abdominal fat loss mission. You need to focus on the three main areas to help your self. Here are those areas of attention:

1. Healthy diet
2. Cardiovascular Exercises
3. Resistance Training

You cannot actually target fat loss. Your body fats are actually considered to be energy bars for your workouts and can only be reduced after quite some time by focusing on your diet, resistance training, and cardio.

1. Healthy Diet

The main factor in gaining washboard abs is taking a healthy diet. Here is a list of healthy ways that you can adapt to lose a few inches:

• Drink a lot of water daily, at least three liters.
• Eat vegetables and fruits five times in a day.
• Limit the intake of cheese and fried food.
• Limit sugar from your diet.
• Eliminate red meat it contains fats.

Diets that contain high proteins like Atkins may help if you are above 50 lbs. or more than that. In order to get rid of the last 10-15 pounds, you must follow a more ideal eating plan that does not limit your essential nutrients from your diet like carbs.

2. Cardio-Vascular Exercise

To lose love handles and increase metabolism so that you can lose weight more efficiently. All of this is closely linked to your resistance training program and cardiovascular exercises. It is the most difficult task to lose those last few pounds of your body.

For men: The fat around the mid-section is actually the last one to leave your body after months or years of an exercise plan. For women: The extra few pounds of fats are usually in the buttocks, thigh region or hips.

You should do these exercises for about 20-45 minutes like running, biking, walking, swimming for 4-5 times per week. Also, mix 2-3 times basic calisthenics like bench dips, pushups, lunges and squats.

Daily Exercises To Get Rid Of Love Handles

It will take a few weeks before you realize the physical benefits of your diet and exercise program. You will notice the results in your energy level and mental alertness while working out. Practice some more exercises to remain fit and perfect:

Upper Body Exercise: Monday & Thursday

• pushups 10-20
• bench dips 10-20
• regular crunches 20
• pull-ups 10
• warm-up 5:00/stretch
• reverse crunches 20
• stretch abs/lower back
• hanging knee-up

Cardio Option 20-30: run, walk, swim and bike.

Legs & Love Handles: Tuesday & Friday

• stretch legs
• lunges 10/leg
• right crunches 25
• left crunches 25
• stretch abs/lower back
• squats 20
• hip rollers 10/side
• walk, bike or jog 5:00

Cooldown walk or bike 5:00/stretch

Long Cardio Day: Wednesday

• Biking, elliptical gliding machines, biking
• 45-60 minutes of running, walking or combination of both

The above workout is a basic guide to get started with calisthenics or resistance training plan and adding cardio to the workout. A few guides are also available which can help you with motivation and basic nutrition. To get rid of love handles you can visit SHAFER PLASTIC SURGERY & LASER CENTER.

If you like my article about ‘How To Get Rid Of Love Handles’ and you’re interested in reading more related articles you may visit the ‘Health‘ category at Try Articles. Please leave a comment below that how much you find this article helpful. You may also hit your queries in the comment section below if any.

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Gaining muscles is an aspiring task. To reach this goal, one has to adopt regular and specific exercises plan, specially designed for this purpose. At the same time, controlled diet is equally important. For increasing muscle mass, the diet should be rich in protein and carbohydrates.

But regular exercise and controlled diet can only increase your muscle mass to a limited extent. If you want to have this goal achieved quickly, you need to take extra protein, in addition to your regular diet. There are so many food supplements available in a market that are specifically formulated for gaining more mass on your muscles and that too in a very short span of time.

However, such food supplements may not be so reliable and at the same time, may be very costly. Alternately you may prepare such protein rich diet on your own, without much effort. Here we will suggest some very useful tips on how to prepare The Best Homemade Protein Shake For Muscle Gain.

Why Is Protein So Important For Muscle Gain?

Protein is one of the most important and basic items that is required for the human body. It is even more important and vital when it comes to gaining mass on the muscles. For muscle growth, it is important that the fats be converted into muscles. Protein plays its vital role in this process, so to gain more muscles, more protein is required in your diet. While the routine diet provides you the basic protein requirement of your body, you have to rely on the specific food supplement, if you want to grow your muscles quickly.

Since the food supplements offered by various brands, may be quite costly and may contain some harmful ingredients as well, it is necessary that you must be familiar with some useful and effective protein supplements that can be prepared at home. Let’s discuss a few such supplements.

Banana Shake

Banana is one of the most effective foodstuffs that may help a lot in gaining muscles quickly. It is a rich source of natural sugars, such as fructose and glucose. It also contains sucrose. Additionally, banana is also a source of some minerals like potassium. So taking Banana Milk Shake after an intense workout session is an ideal option. Apart from compensating the lost glycogen and protein intake, it also increases mass on your muscles.

Banana Milkshake can be prepared easily at home. The only thing you need to prepare it at home is a blender, which is a must-have home appliance, these days. To prepare Banana Milkshake, take two bananas, 3 spoons of oats with two egg yolks and five egg whites.

Put all these ingredients in the blender and add half a liter of milk in it. Switch on the blender and let the ingredients mix thoroughly, until such time that no lumps should remain. A delicious and pleasing homemade Banana Protein Milkshake is ready, which you can take after your regular workouts, each time.

Chocolate & Almond Shake

Almond and Chocolate Milkshake is yet another very tasty and delicious foodstuff that provides carbohydrates, proteins, and some fatty acids, which are quite useful in muscle gain.

Take choco flavored whey protein along with a couple of brownies with almonds. Mix these ingredients in a blender with one cup of milk. It is recommended that this type of shake must be taken before the start of your workout, so that extra calories may be burnt while other benefits of this delicious shake remain.

Oatmeal Shake

Oatmeal is a very useful cereal that is energetic and possesses nutritious qualities as well. It is a rich source of proteins, minerals, vitamins, fats and carbohydrates. Hence it is very useful food for gaining muscles very quickly. A Milkshake prepared with oatmeal is, therefore, an ideal food supplement that can be taken before and after the workout sessions.

500 ml milk, 60 grams of oats, some soy protein, one spoonful of honey and 15 grams of wheat are the ingredients that are used to prepare a homemade oatmeal shake. Mix all these ingredients in a blender and your oatmeal shake is ready for you.

Walnut Shake

Walnut milkshake provides considerable carbohydrates which are helpful in gaining muscle mass very quickly. In addition walnut also contains protein and fats. To prepare the walnut protein shake at your home, you need following ingredients

• Half a liter of lactose-free milk.
• Half a glass of water.
• Yogurt.
• Three egg whites (cooked).
• 50 grams of walnuts and one banana.

Put all the above ingredients in a blender and mix thoroughly to prepare your walnut shake. Ideal to take this shake after workout sessions.

Peach Shake

Peach is a multipurpose food. It is a low-calorie food. Peach helps to improve digestion. When mixed with some protein, peach protein milkshake is very useful food supplement for gaining muscles. Two cups of chopped peaches, the quarter cup of yogurt, half cup of orange juice and few spoons of vanilla buttermilk are the ingredients that are required to be mixed thoroughly in a blender to prepare a homemade peach protein milkshake.

Recommended for taking after the regular workout sessions So, prepare any of the above protein shakes of your choice to take before and after the workout sessions, as recommended above and you may see the results soon.

If you like my article about ‘The Best Homemade Protein Shake For Muscle Gain‘ and you’re interested in reading more related articles you may visit the ‘Health‘ category at TryArticles. Please leave a comment below that how much you find this article helpful. You may also hit your queries in the comment section below if any.

Kettlebells are being frequently used for various workouts. Training with kettlebells is quite effective and you can develop some different routines to bring a change and variety in your workouts. The best part of training with kettlebells is that it combines both, the Cardio and the Strength exercises together to develop different parts of the human body.

Another important aspect of Kettlebell Training is the fact that it allows you doing ballistic exercises, where you move weights at an amazingly high speed. So, let us introduce you to the world of exciting exercises through Kettlebells and see what the benefits of Training with Kettlebells are.

Accessible And Practical

The foremost benefit of training with kettlebells is the fact that it is accessible and practical and it is very easy to do exercises with kettlebells. Even if you are accustomed to doing complex sets of exercises or if you have quite a sedentary way of life, you will find training with kettlebells quite interesting and easy. The added benefit of doing this type of exercises is that it allows you to get the desired fitness level without going for typical and boring exercises repetitively.

It can be done at home. If you are the type of a person who does not want to go the gym and prefer to do exercise at home, or if you don’t have ample spare time to go to the gym, be aware that Kettlebell Training can easily be done at home, anytime, without involving much of equipment. You just need kettlebells, which are very cheap and long lasting.

Enhances Your Functional Strength

Being a complete functional Training, Kettlebells exercises are extremely beneficial in enhancing your functional strength, by working different parts of your body, individually. Doing Kettlebell Training, entire body gets into various different movements, thus improving overall body fitness, since it works and strengthens the ligaments, tendons and makes the joint tough. Once you get into a routine of kettlebells, you will soon find yourself more active and agile in the performance of your day to day business.

You can combine cardio and strength. Whether you want to improve your physical strength or if you are interested in endurance through cardio exercises, you don’t need to have separate sets of exercises to achieve the both; just enter into the world of Kettlebell Training. These are equally good at enhancing strength and endurance.

Enhances Agility And Coordination

Doing different exercises to achieve the target of weight loss, increase muscle mass and improve the strength, sets your brain to a sequence of particular exercises and at an advanced stage, you do these exercises like a robot, without thinking and reacting.

But when you do exercise with kettlebells, you need immense concentration and coordination to control your movements, all the time. Hence it makes you not only stronger and healthier but at the same time you get agiler and brings more coordination with your brain.

Simple And Easy To Do

When you do conventional exercises with dumbbells, the focus is on your muscles, but when you do kettlebell training, it has an impact on aerobic capacity and strength. It not only improves your physique but also have fun, thanks to the complex movements all the times.

Apart from that, kettlebell training is very easy to learn. Surely you have to start with simple and easy to learn workouts. With the passage of time, you will get into more difficult workouts. This will keep you motivated all the time.

Weight Loss

Kettlebell training is also useful when it comes to losing weight. The kettlebell exercises that improve your functional strength, involves enhancing the metabolic process, as it works all around the body. Additionally, when you do kettlebells exercises for strength, it triggers the creation of muscle mass, ultimately burning away the fat reserves, thus reducing your body weight. Kettlebells exercises also stimulate growth hormones, thus burning fat and ultimately reducing the body weight.

https://www.youtube.com/watch?v=a6e_XvvQn-o

As we always emphasize, be consistent in your workouts and keep a close watch on your diet to get best of the results.

If you like my article about ‘What Are The Benefits Of Training With Kettlebells?’ and you’re interested in reading more related articles you may visit the ‘Health‘ category at TryArticles. Please leave a comment below that how much you find this article helpful. You may also hit your queries in the comment section below if any.