May 21, 2018

How to Increase Your Muscle Power - Best Course

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Are you dissatisfied with your training performance or are you not making any progress in gaining strength? You will not be alone with that, almost every bodybuilder will come to the point in the course of his training time, where a performance gain seems impossible. In the following article, I put together tips for you with which you can regain strength. The tips are divided into the three most important factors for How to increase your muscle power.

How to Increase your Muscle Power

How to Increase your Muscle Power


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Nutrition

So that you have enough strength in training, you should also have the right food. Take a light, high carbohydrate meal about two hours before training.

This can consist of a cereal in which 1-2 bananas are cut in or even 1-2 energy bars. Even after exercise, a carbohydrate source such as a malt beer optimal, as it contains rapidly usable carbohydrates from glucose, which are used especially at this time for replenishing the glycogen storage of muscle cells.

Certain supplements can help increase your body strength. Personally, I have the best experience with creatine carbohydrate powders and special cell volume minimizers, of which creatine is a major component (at least as far as the active ingredients are concerned). The power-enhancing effect of creatine has already been sufficiently proven in many studies. From my own experience, I can confirm that the power gain I had at the first ingestion of the cell volumizer I bought back then was dramatic. I made almost 10 repetitions on the bench press with the same training weight as the last workout. Creatine is therefore for me the best natural means to increase the strength, especially the strength endurance.

Training

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A good way to confuse one's muscles

the weight of the exercise is easier, e.g. when benching after warming up, first hang 20 kilos more than usual and then just lift this weight out of the holder. Of course, you do not do a repetition because it is actually too hard. But as a result of the fact that you have initially held a heavier weight just above you, then the actual training set with the lighter weight should also be much easier for you, or you would find this weight easier.

In order to increase the power, you can also occasionally go down to only 2-4 repetitions. While you will not gain much muscle mass in this rep range, another area is more appropriate. In this very low repetition, but especially power gains can be achieved. Exercise with these very heavyweights, which are possible with only 2-4 repetitions, but very carefully and if there are free exercises do not give up on a weight-lifting belt and a training partner.

If you realize that you have been stuck in an exercise for a few weeks, you should instead use another exercise in the program. A workout plan is only as good as it works. In the normal flat bench press, as an alternative, you can perform the incline bench press.

The change in the angle of inclination of the bank makes the exercise appear completely different again and also affects the muscles differently. If you then return to normal bench press after a few weeks or months, this exercise should enable you to stimulate growth and gain strength again.

Recreation

Sleep well and give your muscles a rest after training and do not do any other sports. If you get sore after a workout, you should also rest until the hangover is gone. If you have sore muscles in the biceps, a back training the next day is not suitable because of them.

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Biceps muscles are also heavily loaded there. If you build your training after the push & pull system, you can avoid this problem. After this system, you train, for example, On one day, all the muscles that are pulled in pulling movements like the back and biceps and on another day you train the muscles that are loaded in pressing movements such as the chest, shoulders, and triceps. The legs are usually trained in this system on a separate day since they are not burdened with the upper body workout anyway and also the leg workout is considered particularly intense, especially if basic exercises such as squats and leg presses are on the plan.
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May 13, 2018

Weight Loss in Newborns

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Weight loss in Newborns is another cause for concern among parents, nurses, and Pediatricians.
Weight Loss in Newborns
  • A 5% weight loss (physiological weight loss) during the first week of life is considered normal when feeding newborns with the bottle.

  • A weight loss of 7% in the first week is physiological (normal) in a breastfed child, a weight loss of 10% is maximumly permissible.
  • In the first few days of breastfeeding, the woman does not produce proper milk but prefers colostrum, which is rich in antibodies but less nutritious than the proper breast milk.
  • If the child loses 7% of his weight in the first 72 hours, breastfeeding must be controlled by a specialist to improve the technique.
  • The pediatrician can decide whether breastfeeding should first be supplemented with powdered milk until breast milk is sufficient.
  • If the child is well breast-fed, appears in good health and if the stool is taken out correctly, a further control of the body weight can be carried out after two days.

Weight Control in the Infant

After discharge from the clinic, the child will weigh on average 5-10% less than at birth, but that does not need to worry.

Why is there a Weight Loss?

The newborn loses only fluid, which is normal after birth.

Since the child does not need much food at this stage, it does not regain its weight immediately.

This is positive, as no breast milk is produced in the first two days after birth.

Do not worry, within 10-14 days it will have returned to its birth weight, if not beyond.

The pediatrician checks the weight of the child during the check-up, presumably one, two and four weeks after the birth (if the doctor plans fewer appointments, the child can still be presented for control at any time).

In addition, there are many groups supporting young mothers who have a child's scale that can be quickly reviewed.

Newborns usually gain 170-230 grams per week in the first months, which is one kilogram a month.
After about four months, the baby milk-fed infant increases faster because:

  • Which contains more calories than breast milk,

  • The parents stop the child from drinking his vial (however, they allow the infant on the chest to pause whenever he wants).

Another good estimate: if the child eats enough, it needs eight to ten diapers a day.

  • If the child is breastfed, it stains at least five diapers with a chair every day.
  • When fed with bottled milk, it produces less stool.

What to do if your Baby Loses Weight After Giving Birth

Weight Loss in Newborns

It is quite normal for a child to lose around ten percent of their birth weight in the first few days. The organism needs time to adapt to life outside the placenta, and it makes it easier if digestion is not yet required. In this respect: Do not let the sisters in the clinic irritate you and do not feed you. Your baby has enough fat reserves and is naturally well-equipped to get well through the first few days.

Often put on the newborn so that it stimulates milk production by sucking. The little food it gets from it is enough. By the end of the first week, the weight will usually stagnate and after that, the baby will close again. With about 10-14 days your baby should have reached the birth weight again. Forget the stress with the balance. Just watch your baby closely. The initially flattened upper abdomen fills up again on the fourth, fifth day and becomes roundish. A sure sign that everything is normal.

 Is my Baby Drinking Enough?

The drinking time is extended this week to 10-15 minutes per breast side. An additional, longer donation leads according to studies with no higher food intake. The transitional milk provides your baby according to its age and with your milk intake (at the latest on the 10th day) it gets from now on ripe, high-energy milk. So do not worry if your baby has lost weight first. A decrease of up to 10% of the birth weight in the first days is completely normal. Do you feed with the bottle instead of breastfeeding, you have more control over the drinking quantities from the beginning. But again, do not panic if your button does not adhere to the guidelines and often empties the bottle halfway. Demand and utilization are just like our grandees even at this young age completely different. When your baby regains its birth weight at the end of the week and does not develop more severe neonatal jaundice, everything is fine. And if not, the pediatrician will definitely have advice.

Indicators that you’re Baby Drinks Enough are:
  • Sucking sounds while drinking
  • 5-6 wet diapers a day
  • Daily mustard-colored bowel movements (in nursing children, however, everything is normal and harmless between several times a day and every 10 days.)
  • Healthy skin color
  • Tight skin
  • Development within the individual length and weight percentiles
  • Age-appropriate development
  • Activity
  • Satisfaction


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May 08, 2018

8 Health Foods For Weight Loss

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8 Health Foods For Weight Loss

 Slimming foods must meet very specific criteria. No, they do not necessarily have to be low in fat. Also on the calories, it is not always important. And specially finished shakes need not be the same. Losing weight should not only help you lose weight but also be healthy at the same time. So we introduce you 8 Health Foods For Weight Loss that meet all the requirements of a diet to lose weight: They are saturated, they are healthy at the same time, they taste wonderful and they make you slim.

Health Foods That Help You Lose Weight

It has long been known that the usual diets are neither healthy nor their results permanent. Of course, one also knows that a change in diet to a surplus of the base and natural diet would be the best - not only for the slimline but also for the health.

If only there was not the time, the daily rush, the unavailable sources of fresh food, and all the other excuses that come to mind, why a change in diet right now is completely impossible.

Are you also among those people who would like to be permanently slim, but at the same time simply do not have the nerve for a complete and permanent diet change?

Then postpone the diet change to later and concentrate on the following Eight foods for the time being and integrate them regularly into your usual diet.

You will see that success will not be long in coming!

             8 Health Foods For Weight Loss

8 Health Foods For Weight Loss

The following 8 foods all have the right properties to help you lose weight in a healthy way:
  • They satisfy very well.
  • They prevent hunger cravings.
  • They regulate the blood sugar level.
  • They curb the appetite.
  • They even improve the mood.
  • And most importantly, they taste good!
In short, the best weight loss products provide everything you need in times of weight loss to lose weight successfully and happily.

            8 Health Foods For Weight Loss

1. Whole Grains For Weight Loss

Before we come to the really exciting foods that can help you lose weight, first the well-tried whole grains, which - compared to white flour products - promote the sense of satiety thanks to their abundant fiber.

White flour consists of isolated carbohydrates. The body can absorb it quickly, digest it, and soon after, it again announces hunger, even though it has only recently absorbed many calories.

Whole grain products, on the other hand, consist predominantly of complex carbohydrates. To digest them, the gastrointestinal tract takes much longer. In this way, the satiety not only last longer, the blood sugar level also remains much more constant.

Of course, this has long been scientifically proven, eg. By Swedish researchers from the Swedish University of Agricultural Sciences in Uppsala and the Karolinska Institute in Stockholm.

According to the study of 41 normal-weight adults, a meal will be fuller the longer its full-grain portion. This also reduces the calorie intake during the subsequent meal.

Interestingly, this saturating effect was particularly strong when the subjects consumed only a small wholegrain meal.

In whole-grain products, you often find very special fibers - the so-called beta-glucans (especially in barley and oats).

Beta-glucans are a very good inhibitor of hunger - which was verified by Canadian and Australian researchers in a study of fourteen adults.

The calorie intake in the following meal could be reduced by about 100 kilocalories if the subjects previously took beta-glucans because they promoted the release of cholecystokinin - a hormone that inhibits the appetite.

Beta-glucans can be easily absorbed with Activated Barley. Just stir some Activated Barley over your soups - which not only helps you lose weight but also tastes delicious.

2. Psyllium To Lose Weight

In the same way, as Konjac, the flea-seed bowls help to lose weight: they fill you up, but they hardly contain any calories yourself.

At the same time, psyllium husks stimulate a slow digestion, but also have a healing effect on diarrhea and also clean up the intestines. Therefore, psyllium husks - also known by their Latin name Psyllium - are often also part of bowel cleansing programs.

How psyllium husks fight the deadly quartet is explained in detail here: with psyllium against the deadly quartet.

By "deadly quartet" is meant the so-called metabolic syndrome, which describes the four most common civilization complaints: overweight, high blood pressure, high blood lipid levels and high blood sugar levels.

Psyllium husk can easily be taken with a lot of (!) Water about 15 - 30 minutes before a meal.

3. Organic Eggs For Losing Weight

Of course, conventionally produced eggs should basically be avoided. However, organic eggs may well be part of a surplus diet.

Eggs not only supply natural proteins and plenty of minerals and trace elements - they also make you well-fed.

This is clearly known from studies: A meal containing eggs is significantly better than other meals prepared without eggs.

The thirty participants in a scientific study from 2005 took up to 200 kilocalories less at the next lunch after a full egg breakfast compared to breakfast without an egg (both types of breakfast provided the same amount of calories).

However, the appetite-suppressing effect of the eggs not only referred to the following lunch but lasted a full 36 hours, ie one and a half days.

4. Legumes For Losing Weight

Legumes such as beans and peas have a similar effect. This was reflected in a meta-analysis of Canadian scientists comparing the results of various scientific studies.

It turned out that the consumption of legumes increased the feeling of satiety by a third. No wonder, after a meal of legumes, subjects took a much longer break before the next meal than people who did not eat legumes.

5. Almonds To Lose Weight - The Healthy Snack That Makes You Slim

Of course, almonds are quite high in calories with just over 500 calories per 100 g. Nonetheless, snacking on almonds - unlike chocolate bars, cookies, and other unhealthy snacks - DOES NOT result in weight gain.

Therefore, if you get hungry between meals, it is better to use almonds than confectionery.

This is also advised by the Australian and US researchers of a study that not only proved that almonds despite high-calorie content did not lead to weight gain.

It also brought to light that almonds can stimulate the subjects' metabolism - which is, of course, essential to dieting.

Even if you eat almonds instead of whole grains (each with the same amount of calories), then you take off much better with almonds - as a study with 65 overweight showed. They ate 84 grams of almonds daily or whole grains with the same calorie content.

After half a year, the almond group had lost 62 percent more weight than the whole grain group.

Other studies also showed that almonds positively affect bone density and also cholesterol levels.

6. Saffron For Weight Loss And Good Mood

Appetite is not created in the empty stomach but in the head. As a result, stress and bad moods often make us hunger for high-calorie snacks.

Especially women are affected by this phenomenon. Some resort to health-endangering drugs that are said to have an appetite suppressant effect.

This is not necessary, as the results of a scientific study from France show. Lightweight obese subjects reported a significant decrease in appetite for snacks when they consumed saffron extract daily.
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The researchers explain that the extract lightened the subjects' mood and could curb the need for unhealthy snacks. In this way, the saffron extract caused a reduction in body weight.

7. Korean Pine Nuts For Losing Weight

Korean pine nuts also inhibit appetite. This was demonstrated by a Dutch study of eighteen obese women. Up to four hours after picking up the Korean pine nuts, the researchers were able to detect increased levels of satiety hormones in the blood of the participants.

The polyunsaturated fatty acids from the pine nuts reduced the appetite of the test persons by about one third.

However, it must be Korean pine nuts, as the study showed. In fact, polyunsaturated fatty acids from olive oil had no corresponding effect on the hormone balance.

8. Coconut Oil For Losing Weight

Coconut oil is not pushed by the body - like other fats - in the fat storage, but - similar to carbohydrates - used for energy.

If the body wanted to create the coconut oil in the fat reservoirs (fatty tissue), he would first have to convert it into stored fat. The organism, therefore, prefers to treat and burn the coconut oil better like carbohydrates.

The big advantage of this is that coconut oil naturally does not - as carbohydrates do - raise the blood sugar level and therefore can not lead to cravings.

In contrast to the omega-6 fatty acids, which are very abundant in, for example, sunflower oil or thistle oil and slow down the metabolism, the coconut oil activates the metabolism - which is ideal when it comes to losing weight.

Coconut oil fits very well in the hot kitchen. It can be heated to a high temperature and can therefore also be used for frying and frying.

 Also Read Here: 18 Best Food for Weight Loss Fast
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May 04, 2018

Symptoms of an Asthma Attack: What to Do in an Emergency?

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Symptoms of an Asthma Attack
The Symptoms of an Asthma Attack depend on the severity of the asthma attack. The guiding symptom is the increased dyspnoea, which manifests itself as heavy, wheezing breathing. Typically, the patient sits upright and supports both hands in an order to use the respiratory aid muscles. In the deep respiratory movements Recoveries of the abdomen, the jugulum and the intercostal spaces are observed. In the case of exhaustion of the patient, it may come to the so-called Respiratory Alternans

definition. Other symptoms include:
  •      Cyanosis
  •         Agitation
  •        Anxiety
  •       Confusion

·    In children, itch in the neck or thorax can occur as a sign of asthma attack.

What to do in an Emergency for Asthma attack

Every asthmatic should be well prepared for an acute asthma attack. In such an extreme situation it is important that the person concerned - but also his environment - knows what to do. Parents of children with asthma should inform unconditionally connected persons, other parents or contact persons in the school about the correct measures in case of an emergency.

In addition, asthma patients should necessarily recognize the first signs of an asthma attack, because usually, he announces himself in advance. Then you have to act fast.

Within a few minutes, an initially asthmatic feeling of tightness in the chest can develop into an acute asthma attack. Not every patient has such emergency situations, but those affected should know what to do next. Ask your doctor to set up an individual emergency plan with you.

If a child under 12 years has an asthma attack with severe shortness of breath, the emergency doctor must be called immediately. The note "acute respiratory distress" is important and helpful for the emergency team and should, therefore, be given as part of the call.

When does the Risk of an Asthma Attack Increase?

An asthma attack usually does not come from "clear sky". He usually announces himself - so who knows the signs that point to an imminent asthma attack, can counteract faster. The device used by asthma patients to regularly test their lung function is not only important in the context of therapy adjustment but can also be used as an early warning system: If the measured lung function values, or more precisely the so-called peak flow value, decrease over several days, they improve The values inadequate after application of a bronchodilator drug Reliever or if they fluctuate abnormally, an attack may be imminent. In addition, a cold or a cold increases the risk of breathing difficulties within a few days. Other warnings include e.g. also nocturnal cough, disturbed sleep, and reduced general well-being as well as difficulty breathing during sports, such as rattling, tightness or pain in the chest area. If such warnings occur, it is necessary to initiate or intensify the therapy after consulting the doctor.

 How do you Recognize an Acute Attack?

The acute attack is accompanied by typical signs: breathing is faster and accompanied by typical noises (wheezing, whistling, rattling). The effect of an immediate-effect broncho dilating spray (beta-mimetic) lasts less than two to four hours. The person is often anxious and avoids physical stress. His muscles between and under the ribs can be retracted and the ribcage over-inflated. In this case, the therapy should be intensified and a doctor should be consulted.

If the signs are more pronounced, seek medical advice immediately. This applies, for example, when there are clear difficulties in exhaling and the person concerned is too short of breath to walk or speak. Also, a fast, strained breathing, a strongly raised chest, a clearly accelerated heartbeat, anxiety and a bluish lip color indicate the seriousness of the situation.

If the symptoms continue to increase, there is an emergency in which the person has to go to the hospital as soon as possible. Typically, then the rib cage strongly bloated or barely mobile, the lips or fingers dyed blue and the blood vessels in the neck area heavily filled.

Asthma attack - what to Do?

In order to be able to act properly and quickly in a crisis, it makes sense to discuss such situations in advance with the attending physician. In addition, one should have the address and telephone number of the physician or of special consultation hours to clinics at hand. Also, ask for contacts who can call you in the event of an emergency, even on weekends or public holidays.

If an acute attack occurs, the first remedy is a bronchodilator drug with immediate effect for inhalation (beta-mimetic). In addition, a controlled breathing technique - e.g. "Lips Brake" and "Coach Seat" - used to reduce respiratory distress. If there is an improvement after these measures, the therapy can be continued as usual. At the same time, the doctor should at least be informed by phone about the seizure.

If the beta-mimetic and the breathing technique do not respond quickly, inhalation may need to be continued and a cortisone tablet may be taken. In addition, a doctor or clinic must be consulted immediately.

 Read Also: Symptoms of Asthma

The following recommendations for emergencies are given in the "Patient Guideline Asthma":

Symptoms of an Asthma Attack

  •     Keep Calm
  • Use breathing techniques: Apply lip brake and breath-relieving posture (eg, coach seat, wall position)
  •  Two to four strokes of the required medication (depending on the severity of the asthma attack, repeat if necessary)
  •  Take cortisone tablet according to individual emergency plan
  •  Call the emergency doctor, following information given: child or adult, "acute respiratory distress"
  • Affected person must be transported while sitting




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