How To Lose Weight While Gaining Muscle 101 Losing Weight Man In Jeans

How to Lose Weight While Gaining Muscle 101

How to Lose Weight While Gaining Muscle 101

Male-oriented bodybuilding and fitness materials frequently state that you must bulk up in order to increase muscle tissue. However, many women and a good number of men have no desire to see their weight increase while growing lean mass!

Yes, while burning fat, it is possible to “recompose,” or grow muscle. However, it is, to put it mildly, tough! You must provide your body with sufficient calories in the form of protein, carbohydrates, and fats to support muscle building, dialling in each macronutrient to encourage your body to burn fat. However, diet alone is insufficient. To enhance results, you should also incorporate resistance training and high-intensity cardio into your routine.

Here are my most effective approaches for balancing muscle growth and fat loss.

Both muscle growth and fat loss require protein–even more so when done concurrently! Aim for 1 g of protein per pound of body weight everyday, and use protein shakes to assist you.

Before And After Weight Loss Journey

How to Lose Weight While Gaining Muscle 101

1. Consume A Sufficient Amount Of Calories
To tread the delicate line between muscle growth and fat loss, it’s critical to identify your calorie “sweet spot.” You must consume enough calories to fuel muscular growth while also stimulating fat release from storage.

How to lose weight while gaining muscle 101. Bear in mind that you are not on a diet. You’re attempting to grow muscle mass while burning stored fat more efficiently. Someone who works out hard in the gym requires the proper macronutrient balance and sufficient calories to fuel their efforts to build muscle and reduce fat.

2. Increase Your Protein Intake
How to lose weight while gaining muscle 101.Consuming a sufficient amount of protein throughout the day helps prevent your muscle tissue from degradation. When amino acids are present in your system, your body recognises that they do not require the breakdown of muscle tissue to obtain them.

Therefore, do not be scared to advocate for increased protein consumption. How to lose weight while gaining muscle 101. Consider boosting your protein intake to at least 1 gram per pound of body weight on a regular basis. Are you really going for it in the gym, or are you aiming to get truly lean? You may benefit from an additional 1.5 grams or more.

How To Lose Weight While Gaining Muscle 101 Male And Female Training

Yup. That is correct. While this may seem excessive, recent study indicates that eating five times the current daily protein recommendation 0. 36 grams of protein per pound of body weight has no harmful effect on body fat stores.

Additionally, a high-protein diet has been demonstrated to increase the amount of calories burned during the day. This results in an increase in calories expended during the digestion, absorption, and distribution of nutrients, a phenomenon referred to as the thermic effect of food.

How to Lose Weight While Gaining Muscle 101

3. Reduce Your Carbohydrate Intake

How to lose weight while gaining muscle 101 you were expecting this one, weren’t you? Yes, you must reduce carbohydrate intake not altogether, but to a level where they are efficiently utilised. Consume the majority of your carbs two hours before and immediately following your workout. The remainder of your carbohydrates should come from high-fiber vegetables throughout the day. Vegetables can help you maintain a healthy energy level and will help you avoid hungry.

Aim for 1.5 grams of carbs per pound of body weight throughout the day as a starting point. Of course, this is dependent on the quantity of exercise you undertake in a particular day. Consider lowering your carbohydrate intake to 0.75-1.0 gram per pound on non-training days.

4. Consume Healthy Fats
Too many people make ludicrous attempts to lose body fat by drastically reducing their fat intake.
How to lose weight while gaining muscle 101. Fats are critical for maintaining appropriate cell structure and hormone levels, both of which are required for a muscle-building environment to exist. They also contribute to your feeling of fullness.

Healthy Fats

Each day, aim to ingest approximately 0.5 grams of fat for every pound of body weight. Include a variety of sources to benefit from the numerous benefits that diverse types of healthy fats have to offer.

5. Train for Muscle Growth Rather than Fat Loss
How to lose weight while gaining muscle 101 Spending your time doing repetitive circuit training with light weights and high reps is not the ideal way to build muscle. Rather than that, concentrate on including compound activities like squats, deadlifts, presses, and rows. These techniques enable you to raise the most weight and activate the greatest amount of overall muscle mass possible, which is why they should form the cornerstone of any workout. Concentrate on gradually increasing the weight you can utilise while aiming for 5-8 repetitions every set.

You can continue to integrate higher-rep training, but only with a weight that makes it difficult to finish 15-20 reps. Combining intense resistance training with high-repetition training is optimal for muscular building.

6. Cardiovascular Exercise to Burn Fat, Not Calories
How to lose weight while gaining muscle 101. One of the most common mistakes people make while attempting to lose body fat is to engage in prolonged sessions of steady-state cardio. This is effective for burning calories, but it can also put you into a caloric deficit, forcing your body to burn muscle tissue rather than fat.

Cardiovascular Training On Stair Master

Rather than that, if you want to achieve a balance of leanness and muscle, I propose high-intensity interval training (HIIT) as your primary cardio. How to lose weight while gaining muscle 101 Why? HIIT has been demonstrated to sustain muscle mass and even improve the utilisation of fat as a fuel source. That is an excellent mix!

HIIT is quite hard on the body, so do not attempt it daily. Conduct 1-3 sessions per week, with a maximum of three. How to lose weight while gaining muscle 101. If you feel as though HIIT is depleting your energy in the weight room, reduce the intensity.

Andrei Deiu Posing

365 Days To Be The Best YOU

365 Days To Be The Best YOU

Are you prepared to make a significant change in your life? Put an end to your fantasies and make it a reality. Discover the 365-day challenge and set and achieve all of your fitness goals!

The most frequently stated goals in the fitness world are to lose body fat or to “get in shape.”

The issue is that these and similar objectives are rarely met or pursued seriously. Each January, individuals flock to commercial gyms like moths to the light.

After a few weeks, if that individual has not achieved their ideal physique (I’ve witnessed it! ), they will quit before February.

Their attendance will be patchy for the remainder of the year, at least until the new school year begins. This is pitiful behaviour. Annually performing this song and dance gets you nowhere and makes you look like a complete joke.

In One Year’s Time

My challenge to you is straightforward. I challenge you to be a better person a year from today than you are today.
 
  • I want you to improve in every aspect of your life, but for the purposes of this article, let’s focus on health, fitness, and athletic performance.
  • I want you to be stronger a year from today. This requires a commitment to the iron and a focus on fundamental strength-building movements.
  • I want you to be in shape one year from today. This requires a commitment to difficult conditioning workouts such as pushing the Prowler and an acceptance of the challenge.
  • I want you to be more athletic one year from today. This requires you to sprint, jump, and lift in the manner of an athlete.
  • I want you to be leaner one year from today. This means you must eat healthfully the majority of the time and refrain from allowing food to rule your life.
  • I want you to be mentally tougher one year from today. This means that you are not required to give up like an immature child or a coward when circumstances do not go your way.
  • I want you to look back one year from today and say, “I accepted this challenge and it significantly improved my life.”
The key to accomplishing this is to have a plan. Without a well-defined course of action, you will find yourself at sea without a map.
 
365 Days To Be The Best You Andrei Deiu
Set yourself a Training Program 
 
If you’re like Bugs Bunny and jump from workout programme to workout programme every week, you’ll never achieve success. Exercises do not have to be elaborate. They simply need to provide you with a means of making consistent progress.
 
This is why progressive overload is so effective for a trainee who is willing to adhere to the plan. If you squat 150 pounds for three sets of ten reps on your first day of training and then squat 150 pounds for three sets of ten reps a year later, do you honestly believe your legs will look any different?
 
The answer is emphatically no.
 
If you are training with a personal trainer and are always using the same exact weight for the same exact reps with the same exact rest periods, you should begin asking some questions.
 
Training should always be a source of discomfort. The weight used, the number of reps performed, and the amount of rest between sets all play a role in building your body. This also holds true for conditioning.
 
Many people perform “cardio” on an ineffective, soul-draining machine and then believe they are accomplishing something. I’ll tell you what they’re doing: they’re squandering their time!
 
With the vast array of things your body is capable of doing, such as sprinting, pushing the Prowler, or performing bodyweight conditioning moves, there is no reason to waste time on these ineffective “cardio” machines.
 
When was the last time you saw something truly inspirational in the “cardio” section?
 
When was the last time you saw someone in incredible shape using a treadmill, elliptical, or stair master as their primary conditioning tool? I’m going to wait.
 
What you need to do is adhere to a fundamental training programme that will hold you accountable and enable you to develop significant muscle, strength, and conditioning. By persevering through the program’s inevitable setbacks, you will be rewarded with an incredible physique.
 

365 Days To Be The Best You Training Plan

Fuel your body with the right Nutrition

Thus, eating properly does not require you to deprive yourself of nutrients by eating lettuce leaves at every meal.  Additionally, this does not imply that you must join the latest fad diet simply because Charley Celebrity is promoting it.

All that eating properly entails is that your diet should be centred on whole, unprocessed foods that will help you become stronger, healthier, and leaner.  The foundation of your diet will be lean meats, whole grains, healthy fats, properly timed starches, vegetables, and fruits.

You can begin by counting and tracking your macronutrients.  You can’t allow food to control you and continue to make poor daily choices.  This will only serve to derail your efforts to improve your physique.

If you continue to train without regard for your diet, you will continue to spin your wheels indefinitely.  Without a close eye on your nutrition, you will be unable to achieve your physique goals.

The entire key to successful dieting is having a sustainable diet that you can quickly adapt to meet your specific goals. Diet gimmicks are the epitome of phoney hustle.

Redcon1 Mre Bar

Recovery is Key

If you sleep 3-5 hours per night while attempting to improve your physique and performance, you will fall short.  If you are constantly clinging to stress and have not developed the ability to move forwards, you will jeopardise your gains as well.

Make a point of sleeping at least 7-8 hours per night. If you’re falling short, which we all do, try taking a short nap during the day to recharge your batteries.
 
We have some great supplements to support you rest. Checkout this link
 
Retaining stress and negativity from your past serves no purpose in the present, as the past cannot be changed.  You can learn from your past mistakes and avoid repeating them. However, you cannot live in the past indefinitely.
 
I’ve experienced financial failure, devastating heartbreak, and the loss of dear friends. All of these events were difficult to process at the time. However, I could not remain in the past or I would have been unable to continue creating my future.
 
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Conclusion

You cannot expect overnight success, as it takes years to develop a complete and attractive physique.

Personally, I’m holding everyone who reads this article, including myself, accountable for making progress over the next year. If you do not make significant progress over the next year, you should take a hard look in the mirror.

Only you have the power to prevent yourself from achieving maximum success. Only you can prevent yourself from achieving greatness.

Blaming others or your circumstances is the coward’s way out. Accept accountability and then the challenge of improvement.

You have one year from today to improve or you will be a failure. The countdown has begun.

Black Seed Oil Bottle

The Benefits of Supplementing Black Seed Oil

What is black seed oil and the benefits of supplementing Black Seed Oil ?

Nigella sativa is a small flowering shrub with violet or white-tinged flowers native to Eastern Europe, the Middle East, and western Asia.

While the shrub may appear unassuming, it produces fruits with tiny black seeds. For thousands of years, these black seeds have been used in herbal remedies.

Archaeologists discovered black seeds in King Tut’s tomb, highlighting their historical significance as a source of healing and protection. Additionally, they are used in cooking to enhance the flavour of breads, curries, and pickles. When consumed, the seeds have a bitter flavour reminiscent of cumin or oregano.
The Benefits of Supplementing Black Seed Oil also include antioxidant properties have been demonstrated for black seed oil. These can aid in the relief of inflammation both internally and externally.

The Benefits of Supplementing Black Seed Oil

Black seed oil has shown promise in the treatment of several common health problems, including hypertension and asthma. Additionally, it exhibits potent antifungal activity against Candida albicans, a yeast that can grow out of control in the body and cause candidiasis.

Additional The Benefits of Supplementing Black Seed Oil include the following:

The Benefits of Supplementing Black Seed Oil for two months has been shown to significantly lower blood pressure in people with mildly elevated blood pressure.

The Benefits of Supplementing Black Seed Oil has been shown to help lower cholesterol levels. It contains a high concentration of healthy fatty acids, which can help you maintain a healthy cholesterol level. Linoleic and oleic acids are examples of these fatty acids.

The oil content varies according to the region where the black seeds are grown. Individuals may also experience benefits from consuming the crushed seeds.

The Benefits Of Supplementing Black Seed Oil

The Benefits of Supplementing Black Seed Oil for rheumatoid arthritis may be improved.

The Benefits of Supplementing Black Seed Oil Reduced asthma symptoms, Black seed oil’s anti-inflammatory properties may extend to reducing asthma symptoms. Its anti-inflammatory effect on the airways may also help alleviate bronchitis symptoms.

The Benefits of Supplementing Black Seed Oil or taking black seed oil has been linked to a reduction in stomach pain and cramps. Additionally, the oil may help reduce gas, stomach bloating, and the incidence of ulcers.

Additionally, The Benefits of Supplementing Black Seed Oil is believed to have anticancer properties. When applied topically, it may aid in the fight against skin cancer.

Thymoquinone, a component of black seed oil, and other seed potions have been shown to inhibit tumour growth in laboratory rats.

Additionally, The Benefits of Supplementing Black Seed Oil may help to mitigate the tissue-damaging effects of radiation used to destroy cancer cells. However, these findings have not been replicated in humans.

Black seed oil should not be used in place of standard cancer treatment.

The Benefits of Supplementing Black Seed Oil for weight loss:

According to research conducted by a reputable source, black seed supplementation can assist individuals in lowering their body mass index (BMI). The study participants reported no severe adverse reactions to this supplement.

A meta-analysis according to a 2013 Trusted Source article published in the Journal of Diabetes & Metabolic Disorders, black seed oil may be beneficial in the fight against obesity.

The Benefits of Supplementing Black Seed Oil for healthy skin:

The following skin conditions may benefit from black seed oil:

Eczema: A small-scale 2013 study comparing the therapeutic benefits of Nigella sativa to those of prescription medications discovered that black seed oil can help alleviate the severity of hand eczema.

Acne: Research indicates that black seed oil’s antimicrobial and anti-inflammatory properties may help with acne. In one study, 58% of participants rated their response to this treatment as excellent, while 35% rated it as moderate.

Psoriasis: According to a 2012 study conducted on mice, the oil may also have antipsoriatic properties.
Additionally, black seed oil may hydrate hair, soften skin, and act as a moisturiser, although scientific evidence to support these claims is lacking.

Additionally, The Benefits of Supplementing Black Seed Oil for the following health conditions:

The Benefits of Supplementing Black Seed Oil for cancer

Recent research has demonstrated that the thymoquinone found in black seed oil has the ability to influence programmed cell death, or apoptosis, in several types of cancer cells. Brain cancer, leukaemia, and breast cancer cells are all examples of these.

However, because the majority of research on black seed oil’s effects on cancer is conducted on cells rather than live humans, researchers do not yet know how effective the oil may be in treating cancer patients.

The Benefits of Supplementing Black Seed Oil for liver and kidneys

According to a 2013 study on rats, black seed oil may help reduce the complications of liver and kidney disease and improve the structure of the organs. The researchers are unsure whether these effects would occur in humans as well.

The Benefits of Supplementing Black Seed Oil for diabetes

According to a study published in the Journal of Endocrinology and Metabolism, black seed oil may have anti-diabetic properties and may help control blood sugar levels. Again, this study used animal models, and additional research is needed to confirm the oil’s efficacy in humans.

The Benefits of Supplementing Black Seed Oil for Infertility

A randomised clinical trial with a placebo

According to a study, black seed oil can improve sperm movement and increase sperm count and semen volume in men with abnormal sperm and infertility.

The Benefits of Supplementing Black Seed Oil for treatment of Infections

Among the numerous superbugs that this potent oil is capable of eliminating, methicillin-resistant staphylococcus aureus (MRSA) is one of the most serious. MRSA is a global threat to hospitals and nursing homes, as common staph infections become resistant to generic antibiotics.

The elderly are particularly vulnerable, as it is frequently associated with invasive procedures such as surgery, intravenous tubing, and artificial joints. MRSA has become a global public health threat due to the growing population of senior citizens, primarily due to weakened immunity.

Fortunately, The Benefits of  Black Seed Oil may be beneficial. Pakistani scientists discovered that each strain of MRSA was susceptible to N. sativa, demonstrating that black seed oil can help slow or prevent MRSA from spreading out of control.

Antifungal properties of compounds in black seed oil have also been investigated. To address the growing antifungal resistance problem associated with yeasts and moulds, a recent study was conducted to determine whether Nigella sativa seed oil could be beneficial.

The Egyptian Journal of Biochemistry and Molecular Biology published a study in which scientists tested thymol, TQ, and THQ against 30 human pathogens and discovered the following:

Each compound inhibited all 30 pathogens tested to 100%.
Thymoquinone was found to be the most effective antifungal agent against all dermatophytes and yeasts tested, followed by thymohydroquinone and thymol.

The most effective antifungal against moulds was thymol, followed by TQ and THQ.
What this study demonstrates is that Nigella sativa oil possesses a unique chemical constituent that is effective not only individually, but also collectively.

By demonstrating that fungus and moulds cannot exist in the presence of these phytochemicals, it’s easy to see why researchers are looking to black seed oil to solve the superbug problem.

Black seed oil maintains a healthy cholesterol level.

Did you know that black seed oil may even have cholesterol-lowering properties? That is true.

A 2017 study using an animal model discovered that an aqueous extract of Nigella sativa had anti-diabetic and cholesterol-lowering effects on animal subjects. After six weeks of administering low doses of black seed to diabetic animal subjects, total cholesterol, LDL (“bad”) cholesterol, and glucose levels decreased while HDL (“good”) cholesterol increased.

Another older randomised, double-blind, placebo-controlled trial was conducted on mildly hypertensive subjects. There was a placebo group, one that received 100 milligrammes of black seed twice daily, and one that received 200 milligrammes twice daily.

After eight weeks of supplementation, researchers discovered that those who took the black seed supplement experienced a dose-dependent decrease in systolic and diastolic blood pressure. Additionally, the supplementation with black seed extract resulted in a “significant decrease” in total cholesterol and LDL cholesterol.

In general, it appears as though black seed may aid in cholesterol reduction, as well as blood sugar and blood pressure control.

The Benefits Of Supplementing Black Seed Oil Information

Is black seed oil safe? Risks and Adverse Reactions,

When taken orally or applied to the skin, black seed may cause an allergic rash. Before applying black cumin oil topically to your skin or hair, it’s a good idea to conduct a patch test to ensure there is no adverse reaction.

Always keep black seed oil away from your eyes and mucous membranes when using it.

When consumed internally, black seed oil may cause nausea, vomiting, or constipation. It may increase the risk of seizures in certain individuals.

Consult your doctor prior to using black seed oil if you are pregnant, nursing, taking any medication, or have a medical condition (especially diabetes, low blood pressure or a bleeding disorder).

If you are currently taking black seed oil and are scheduled for surgery, it is recommended that you discontinue use at least two weeks prior to your surgery date.

As with all oils, keep black seed oil away from sources of heat and light and out of reach of children.

Black seed oil Dosage.

There are numerous applications for black seed oil. To begin, black cumin oil can be applied topically, however, it should always be diluted with a few teaspoons of a carrier oil such as coconut or olive oil.

When diluted, it can aid in the treatment of common skin problems such as acne and eczema due to its antibacterial and anti-inflammatory properties. Additionally, some people find it beneficial for psoriasis and rosacea.

It can easily be added to homemade massage oils and lotions to reap the numerous health benefits of black cumin seeds. Simply add one drop to one tablespoon of a carrier oil for a warming massage.

A few drops of oil can be added to hair products such as shampoo and conditioner to promote hair and scalp health.

If you enjoy creating homemade fragrances with oils, you’ll be pleased to learn that this oil has a peppery aroma and works well as a base note.

With its spicy flavour, black seed oil of the highest quality 100 percent pure, therapeutic-grade, can be used in a wide variety of recipes, from meat main courses to soups and stews. Additionally, you can incorporate it into beverages such as chai tea lattes and smoothies.

Always choose a premium option that is 100 percent pure, therapeutic-grade.

Additionally, some companies specify that their black seed oil is cold-pressed, which means that it is extracted from Nigella sativa seeds without the use of external heat. Cold-pressed oils are sometimes said to be more flavorful.

If you’re not a fan of liquid supplements, black seed oil capsules are also available.

The recommended dose of black seed oil varies according to the individual and his or her health status.

There is no standard dosage at the moment, but the following oral dosages have been studied in scientific research to date:

  • 2ml black seed oil twice daily for eight weeks. if you have diabetes.
  • 2.5 mL black seed oil twice daily for two months to improve sperm function.
  • 2ml black seed daily oil for 12 weeks to treat asthma. 
New Zealand Manuka Honey Mgo 50+ 250G Bottle

Manuka Honey Benefits

What is Manuka Honey?

Manuka honey is a type of honey that is only found in New Zealand.

Bees pollinate the flower Leptospermum scoparium, widely known as the Manuka bush, and create it. Manuka honey is distinguished from other honey’s by its antibacterial qualities.

Its active constituent, methylglyoxal, is thought to be responsible for the antibacterial properties.
Manuka honey also possesses antiviral, anti-inflammatory, and antioxidant properties.

In reality, it has long been used to treat wounds, soothe sore throats, prevent tooth decay, and improve digestive problems.

Manuka honey has seven scientifically proven health benefits.

1. Assist with Wound Healing

Manuka honey has been used to cure wounds, burns, sores, and boils since ancient times.

The US FDA authorised Manuka honey as a wound therapy alternative in 2007.

Manuka honey has antibacterial and antioxidant qualities, as well as the ability to keep the wound moist and provide a protective barrier against microbial diseases.

Manuka honey has been demonstrated in multiple trials to improve wound healing, accelerate tissue regeneration, and even reduce pain in burn patients.

One two-week study, for example, looked at the impact of putting a Manuka honey treatment to 40 persons who had non-healing wounds.

According to the findings, 88 percent of the wounds shrank in size. Furthermore, it aided in the creation of an acidic wound environment, which promotes wound healing

Furthermore, Manuka honey may aid in the healing of diabetic ulcers.

Manuka honey wound dressings, when used in conjunction with standard wound treatment, cured diabetic ulcers more successfully than conventional treatment alone, according to a Saudi Arabian study.

In addition, a Greek study found that Manuka honey wound dressings sped up wound healing and cleaned wounds in diabetic foot ulcer patients.

Another study looked at the usefulness of Manuka honey in healing surgically repaired eyelid lesions. Regardless of whether the incisions were treated with Manuka honey or vaseline, they discovered that all eyelid wounds healed nicely.

In comparison to scarring treated with vaseline, patients indicated that scarring treated with Manuka honey was less stiff and much less painful.

Finally, Manuka honey can help with wound infections caused by antibiotic-resistant bacteria like Staphylococcus aureus MRSA.

As a result, applying Manuka honey to wounds and infections on a regular basis may help to prevent MRSA.

 

2. Encourage good oral hygiene

Periodontal disease affects over half of all Americans, according to the CDC.

It’s crucial to keep nasty oral bacteria that generate plaque at bay if you want to avoid tooth decay and maintain your gums healthy.

It’s also critical not to eliminate all of the beneficial oral bacteria that keep your mouth healthy.

Manuka honey benefits has been found in studies to combat harmful oral bacteria linked to plaque production, gum irritation, and tooth decay.

Manuka honey, which has a strong antibacterial activity, has been found to suppress the growth of dangerous oral bacteria such as P. gingivalis and A. actinomycetemcomitans in studies.

One study looked at the effects of sucking or chewing on a honey chew on plaque and gingivitis reduction. Manuka honey was used to make the honey chew, which was akin to a chewy honey candy.

Participants were told to chew or suck on the honey chew for 10 minutes after each of their three daily meals, or chew sugar-free gum.

When compared to those who chewed sugar-free gum, the honey-chew group demonstrated a significant reduction in plaque and gingival bleeding.

Consuming honey for dental health may seem paradoxical, given that you’ve probably been informed that eating too many sweets causes cavities.

Unlike confectionery and refined sugar, however, Manuka honey’s powerful antimicrobial properties make it unlikely to cause cavities or tooth disease.

 

3. Get Rid of a Sore Throat

If you have a sore throat, Manuka honey may be able to provide some assistance.

Its antiviral and antibacterial characteristics can help to reduce inflammation and fight pain-causing germs.

Manuka honey not only kills bacteria, but it also coats the inner lining of the throat, making it feel better.

A recent study looked at the impact of Manuka honey on Streptococcus mutans, a kind of bacteria that causes sore throats, in patients undergoing chemotherapy for head and neck cancer.

Researchers discovered a substantial reduction in Streptococcus mutans after consuming Manuka honey.

Manuka honey also reduces the dangerous oral bacteria that causes mucositis, which is a typical side effect of radiation and chemotherapy.

Mucositis is a condition in which the mucous membranes lining the oesophagus and digestive tract become inflamed and painfully ulcerated.

Various forms of honey have been recommended as natural cough suppressants for quite some time.

Honey was found to be as effective as a typical cough suppressant in one study.

Despite the fact that Manuka honey was not utilised in this trial, it is likely to be just as beneficial in reducing coughs.

 

4. Assist in the Prevention of Gastric Ulcers.

Stomach ulcers are one of the most frequent human disorders.

They are sores that develop on the stomach lining and cause stomach pain, nausea, and bloating.

H. pylori is a common pathogen that causes stomach ulcers in the majority of people.

According to research, Manuka honey may aid in the treatment of H. pylori-caused stomach ulcers.

A test-tube study, for example, looked at its effects on biopsies of H. pylori-caused stomach ulcers. The findings indicated that Manuka honey is an effective antibacterial agent against H. pylori.

However, a two-week trial in 12 people who took 1 tablespoon of Manuka honey by mouth every day found that it had no effect on H. pylori bacteria.

As a result, more research is needed to thoroughly examine its ability to treat H. pylori-caused stomach ulcers.

Excessive alcohol use can potentially induce gastric ulcers.

However, a mouse study found that Manuka honey can help prevent alcohol-induced stomach ulcers.

5. Relieve Digestive Issues

Irritable bowel syndrome (IBS) is a digestive illness that affects many people.

Constipation, diarrhoea, stomach pain, and irregular bowel motions are some of the symptoms.

Researchers have discovered that drinking Manuka honey on a daily basis may help to alleviate these symptoms.

In rats with IBS and ulcerative colitis, a kind of inflammatory bowel illness, manuka honey has been shown to increase antioxidant status and reduce inflammation.

It has also been demonstrated to kill Clostridium difficile bacteria.

Clostridium difficile, commonly referred to as C. diff, is a bacterial infection that causes severe diarrhoea and intestinal inflammation.

Antibiotics are widely used to treat C. diff infections. However, a recent study found that Manuka honey is effective against C. diff strains.

Manuka honey was found to destroy C. diff cells, making it a possible therapeutic.

It’s worth noting that the preceding research looked at the effects of Manuka honey on bacterial infections in rats and test tubes.

More research is needed to reach a definitive conclusion about its impact on bacterial bowel infections.

 

6. Cystic Fibrosis Symptoms May Be Treated

Cystic fibrosis is a genetic disease that affects the lungs, as well as the digestive system and other organs.

It affects the mucus-producing cells, resulting in excessively thick and sticky mucus. This viscous mucus clogs up airways and ducts, making breathing difficult.

Upper respiratory infections are unfortunately fairly common in cystic fibrosis patients.

Bacteria that cause upper respiratory infections have been demonstrated to be resistant to manuka honey.

Two common bacteria, Pseudomonas aeruginosa and Burkholderia spp., can cause deadly upper respiratory infections, especially in fragile people.

In persons with cystic fibrosis, Manuka honey was found to be helpful against these germs in one study.

It slows their growth and acts in conjunction with antibiotic treatment, according to the findings.

As a result, researchers found that Manuka honey could be useful in treating upper respiratory infections, particularly in cystic fibrosis patients.

 

7. Acne Treatment.

Hormonal fluctuations are the most common cause of acne, but it can also be a result of a poor diet, stress, or bacteria growth in closed pores.

When combined with a low-pH solution, Manuka honey’s antibacterial property is commonly touted as a way to fight acne.

Manuka honey may help keep your skin free of microorganisms, speeding up the healing process for acne.

Manuka honey is also thought to reduce inflammation associated with acne because of its anti-inflammatory effects.

However, research on Manuka honey’s effectiveness to treat acne is limited.

However, one study looked into the effects of kanuka honey, which is similar to Manuka honey in terms of antibacterial qualities.

It was discovered that kanuka honey was just as good at treating acne as antibacterial soap.

More research is needed before Manuka honey can be declared a good home treatment for acne.

 

Is Manuka Honey Safe to Consume?

Manuka honey is generally considered safe to consume by most individuals.

Some people, however, should seek medical advice before using it, including:

Diabetic patients. Natural sugar is abundant in all varieties of honey. As a result, Manuka honey consumption may have an effect on blood sugar levels.

Those who are allergic to bees or honey. Those who are allergic to other types of honey or bees may have an allergic reaction to Manuka honey if they eat it or apply it.

Infants. Due to the danger of newborn botulism, a type of foodborne sickness, the American Academy of Pediatrics does not advocate administering honey to babies under the age of one.

Components of Manuka Honey

Most honey has an antibacterial property due to hydrogen peroxide. However, some varieties, such as Manuka honey, have special antimicrobial properties.

A molecule called methylglyoxal is one of the most important antibacterial components of Manuka honey (MGO). MGO is produced by the conversion of another component found in Manuka honey called dihydroxyacetone (DHA), which is found in high concentration in the nectar of Manuka flowers.

The stronger the antibacterial effect, the higher the MGO concentration.
Manuka honey potency is graded on a scale by honey producers. UMFTM means for Unique Manuka Factor, and it’s the name of the rating.

MGO, DHA, and leptosperin, three characteristic components found in genuine Manuka honey, are used to calculate the UMFTM rating.

Manuka honey must have a minimum UMFTM 10+ rating to be deemed therapeutically effective. Doctors and researchers, on the other hand, aren’t convinced if this ranking implies anything in terms of medicine.

Several recent studies have found that applying Manuka honey to wounds and leg ulcers can be beneficial. It may also help to combat infection and speed up the healing process, according to research.

Honey is included in the Natural Medicines Comprehensive Database as “probably effective” for treating burns and wounds.

Honey, according to the Cochrane Review, may speed up the healing of moderate burns and surgical wounds when compared to standard bandages. 

Another study showed that by lowering plaque buildup, Manuka honey can help prevent gingivitis and other periodontal diseases. Manuka honey seems to help prevent oesophageal inflammation caused by cancer treatment such as radiation and chemotherapy in several studies.

Another advantage of honey is that, unlike antibiotics, it does not appear to cause germs to become resistant. After repeated exposure to ordinary antibiotics, these so-called “superbugs” emerge. To treat them, special antibiotics are required.

The majority of Manuka honey studies have involved small groups of patients, and research has yet to establish that Manuka honey aids in lowering cholesterol or balancing gut microbes.

Furthermore, no large research on the effects of Manuka honey on cancer, diabetes, or fungal infections have been conducted.

Cns

How To Overcome Central Nervous System (CNS) Overtraining

Your central nervous system, like your muscular system, can become overworked. If you’re feeling tired, weak, and unmotivated in the gym, it’s possible that your sleepy CNS is to blame.
As you progress through your workout programme, you should always take precautions to avoid overtraining. Overtraining can occur in almost anyone who develops an imbalance between training and recovery, whether fit or unfit, young or old.

 

WHAT IS CNS OVERTRAINING?

Many people are unaware of the distinction between muscular and CNS overtraining, which can lead them to succumb to the latter.

Muscular overtraining occurs when the muscular system does not receive enough rest to repair damaged tissues. For example, if you work your quads hard on Monday and then return to the gym on Tuesday to work them again, you risk overtraining. Constantly working the same muscles can have a detrimental effect on your muscular development, but it typically has an effect on a single muscle group.

On the other hand, overtraining of the central nervous system is a systemic issue. It has an effect on the entire body, not just the quads, chest, or back. Because your CNS is responsible for generating muscular contractions during all types of training, it will eventually tyre out if you stack workouts upon workouts.

As a result of this general fatigue, your movements will become weaker and slower. You may discover that you lack the capacity for force generation that you normally possess, or that you become unexpectedly uncoordinated at times.

 

WHAT CAUSES CNS OVERTRAINING?

In the gym, the primary culprit is a programme that is too demanding in terms of volume, intensity, and rest. Bear in mind that even if you’ve planned your programme carefully to allow sufficient rest between sessions for a particular muscle, your central nervous system is still stimulated.

 

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However, any combination of stressors can overwhelm the system, from a financial crisis to a breakup. At that point, the workouts that normally sustain you may simply be adding fuel to the fire and exacerbating your symptoms. If you suspect you may be suffering from CNS overtraining, conduct a thorough examination of possible contributors.

So how do we address this issue?

 

SIMPLE SOLUTIONS TO COMBAT CNS OVERTRAINING

Your central nervous system is an integral part of who you are and how you live your life, and preserving it requires action both inside and outside the gym. Here are five ways to protect your central nervous system.

1. Redesign Your Exercise Program

A good workout programme incorporates not only adequate rest time between sessions focused on a specific muscle group, but also rest time between workout sessions in general. The amount of time off required is directly proportional to the program’s intensity and volume. The more work you do, the more rest between sessions you will require. A well-designed programme incorporates periods of reduced intensity and exercise variation.

2. Get More Sleep

Because sleep is the body’s primary means of repair, ensure that you get at least eight hours each night. If you do not, you will not recover as quickly from each workout session, and the next one may be even more difficult. This could eventually push you over the edge.

Cns

 

3. Appoint delegates

Far too many people cram their schedules to the brim when they should simply decline that additional task. Rather than attempting to shoulder all responsibility alone, seize opportunities to delegate.

There is only so much you can do. If that sounds straightforward, it is. The sooner you recognise this, the more quickly you’ll be back on track to achieving your ideal physique.

4. Take time to meditate

Each year, another study touts meditation’s physical, emotional, and psychological benefits. Meditation, or even simple deep breathing, is an excellent way to alleviate stress and thus reduce the likelihood of CNS fatigue.

If you’ve never tried it, meditation may seem far more intimidating than it actually is. Fortunately, there are hundreds of books, podcasts, and websites that provide straightforward, practical guidance on how to get started and develop a consistent practise. All that is required is a few minutes daily and an open mind.

5. Add fish oil and glutamine to your diet

If your immune system is compromised, you are much more likely to be unable to meet training demands. Your immune system, like your central nervous system, is taxed by all forms of stress, which is one reason why university students become ill in the weeks leading up to exams.

Don’t wait until you’re in agony to act—be proactive. Fish oil and glutamine are two of the most effective supplements for bolstering your body’s natural defence mechanisms and enabling you to fight on.

 
Mental Health

The Mental Health Benefits of Exercise

Since the COVID-19 pandemic began, an astounding 4 out of 10 people have reported symptoms of anxiety or depression, up from 1 out of 10 in 2019. The virus-induced disruption of everyone’s routine (e.g., childcare, nutrition, wellness, and exercise) contributes to the increase in mental health concerns during this time.

Strength training not only increases muscle mass, strength, and fat loss, but it also has a significant positive effect on our daily mindset. Indeed, all forms of exercise aerobic, resistance training, swimming, and yoga provide significant benefits to the brain and our ability to persevere in the face of adversity.

Increased Mood And Energy

Depression is a mood disorder that causes a great deal of sadness and apathy. A recent study published in the Journal of Psychology discovered that participants’ moods improved significantly following a single session of exercise.

Mental Health

For those lifters who are unsure whether completing a single workout is truly worthwhile, the evidence indicates that it can positively affect one’s attitude, mindset, and mood. Even more encouraging are the findings of a study published in The American Journal of Epidemiology, which found that adults who engaged in regular physical activity had lower rates of long-term and acute depression, regardless of their age, gender, ethnic origin, financial situation, or body mass index, among other variables.
As with depression, anxiety-related disorders have seen a dramatic increase in prevalence over the last decade. By definition, anxiety is a mental health condition that causes an individual to experience excessive worry, unease, and nervousness in response to a specific situation or unknown circumstance.

Exercise has been demonstrated to benefit anxious individuals unequivocally. Within the first week of resistance training, a 2020 study published in the journal Scientific Reports discovered that resistance training reduced anxiety symptoms in young adults. Additionally, a 2017 meta-analysis published in Sports Medicine discovered that resistance training improved anxiety symptoms in both healthy and ill participants.

The bottom line is that maintaining a consistent level of physical activity will cause changes in your body and mind that will serve as a buffer against anxious and depressive thoughts and feelings.

Developing A Greater Sense Of Purpose

Taking control of your schedule and scheduling time for resistance training or other vigourous exercise can provide a sense of accomplishment in and of itself. Because so much of our work and social lives are mediated by technology, disconnecting from computer and phone screens and engaging in physical activity provides new perspectives.

Former athletes whose competitive careers ended for one reason or another frequently experience a sense of purposelessness. One such former athlete shared with us that her exercise routine was one of the most beneficial coping mechanisms for the “lost” feelings she was experiencing. Consistent exercise restored her health and, to her surprise, assisted her in reclaiming her inner strength. “It helped me see my future more clearly,” she explained. “It aided me in reestablishing my identity as an athlete, which I was afraid I had lost.”

Developing healthy exercise habits typically requires incremental progress, and motivation typically increases gradually once you begin your training programme. For those who believe they require motivation to begin, it is critical to understand that motivation typically comes after they begin, not before. Due to the fact that the research has not yet determined which type of exercise has the greatest effect on mental health, the current recommendation is to move for approximately 20-30 minutes three days a week.

 

Improved Sleep Quality And Recovery

Sleep is necessary for physical and psychological recovery. Sleeping well enables the brain to process emotional information. Exercise improves sleep quality and overall sleep satisfaction, according to research. According to a systematic review published in the European Journal of Physiotherapy, moderate exercise is extremely effective at improving sleep quality in both young and older adults. Additionally, research indicates that moderate exercise increases our slow-wave sleep, the phase of sleep during which our brain rejuvenates and processes information.

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Additionally, when we sleep well and deeply, growth hormones are released. These hormones contribute to muscle growth and repair, bone formation, and fat loss. On the other hand, sleep deprivation causes the body’s muscles to recover more slowly, as well as lowers mood and increases the release of cortisol, the stress hormone.

We know that exercise can benefit someone who is depressed or anxious in a variety of ways. It is critical not only for symptom relief, but also for improved sleep, which enables the brain to process and manage emotions and situations more efficiently and effectively.

Mental Health

Resistance Training’s Beneficial Effects on Anxiety and Depression.

With anxiety and depression becoming more prevalent among Australian adults, and anxiety disorders being the most prevalent psychiatric disorder, those who suffer from these disorders seek assistance managing and alleviating their symptoms.

While most people are aware of the cognitive symptoms of anxiety, such as anxious and fearful thoughts and feelings, difficulty concentrating, and irritability (or crushing existential dread in my case), physical symptoms also exist. These symptoms include, but are not limited to, muscle soreness, fatigue, and sleep disturbances. Add a dash of depressive symptoms—as anxiety and depression frequently coexist—which include low mood, loss of interest or pleasure in activities, and weight fluctuation. Clearly, anxiety and depression manifest in a variety of ways that affect not only your mental health, but also your physical health and fitness, and thus your gym performance. However, what if physical fitness is critical for managing these symptoms?

Mental Health

Not only is physical activity protective against the development of anxiety and depression, but it can also help alleviate anxiety and depressive symptoms in the majority of sufferers. Brett Gordon, Ph.D., conducted systematic reviews and meta-analyses on the effects of regular exercise on trial participants with anxiety and depressive disorders. In the majority of trials, participants received either a resistance training intervention or a control condition, followed by observation of their symptoms. Resistance training significantly improved both anxiety and depressive symptoms, according to these reviews. Gordon also discovered that twice-weekly resistance training improved anxiety symptoms in both groups through his own trial.

While resistance training has been shown to help alleviate anxiety and depression, there are always exceptions to the rule, and what works for one person may not work for another. Personally, I’ve found that the focus that comes with a consistent exercise regimen helps alleviate my anxiety symptoms by diverting my mind and body away from those intrusive, negative thoughts. Concentrating on the factors within your control, such as the training programme you select, your personal fitness goals, or any other positive influence that motivates you, can do wonders for your physical and mental health. Additionally, a programme that can be completed in the convenience of your own home, such as my personal favourite Home Body on BodyFit, can keep you motivated on days when going to the gym seems impossible. It will not always be straightforward, but it will be worthwhile.

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