1. HERPES
People with this virus or similar chronic infection tend to 26% more to give lower scores in tests of memory, compared with people who do not have such infections.
Long-term infection burden the immune system and injure blood vessels leading to the brain. The result is reduced mental capacity. It is still not clear how to deal with these effects once and for all, but with mental exercises and antiviral medications can reduce the damage.
2. Low levels of Vitamin B12
According to researchers at Rush University, the lack of this vitamin allows dangerous to introduce amino acids in large amounts into the bloodstream, where it struck down the arteries, thus reducing blood flow to the brain. This is easy to fix by taking eggs, beef, milk and seafood, as these foods are good sources of B12. If you are taking a multivitamin is also an option, as most of them contain more than 3.2 micrograms, which is the recommended amount per day.
3. Stress
Many of us happens to us we can not remember all the tasks that we have for the day. But a serious life of constant stress can cause long-term memory problems. Czech study showed that jobs that run under great stress increase the risk of dementia by 35%. Inflammation, which increases in response to stress hormones accelerate aging of the brain.
You have decided to start boxing? So you must be in the best possible shape. When you're in the ring, your opponent will lavished with blows to the head and body and will hurt you and win. You owe yourself and your loved ones to stay in shape to defend against fist attacks, and also to attack. You can accomplish this with a one-hour workout boxing.
Step 1
Hit fast punching bag. Make three sessions of three minutes. Fast a punching bag boxing ideal tool to improve the speed of hand and eye coordination - hand. It will improve your endurance and accuracy of impact. Hit a punching bag repeatedly with your left hand. This is perhaps the most important punch in boxing because it can stun your opponent and also help others to improve their strokes.
With one minute rest between rounds, it takes 11 minutes.
Step 2
Hit the boxing bag to develop punches. Boxers quickly learn that you have to use your whole body when you hit the boxing bag, because it will hurt your hands if you just let them swing. Strong hit start from legs and go through the middle part of the body and the major muscle groups. It should also using the upper body and shoulders before running all that power to pass through the hands. Hit boxing heard three times in three minute rounds to improve powerful blow.
Rest one minute between rounds. You will finish about 11 minutes.
Step 3
Jumping rope increases the speed, quickness, athleticism and endurance. The rope is used by boxers from the early 20th century. Boxers like Sugar Ray Robinson, Mohammed Ali etc. used jumping rope to improve their instincts. It will help you burn calories and you can enter into the best possible shape. Jump rope in double sessions in six minutes with one minute rest. That's a total of 13 minutes.
Step 4
Make sparring against an opponent's weight, height and experience similar to yours. No matter how much work you've done in the gym and how well you can hit fast a punching bag, you have no real idea of how to handle the ring while not beat the opponent. Sparring six three minute rounds. Meanwhile wear boxing helmet and boxing gloves. This will give you an idea of how well you can give punches and defend. With one minute rest between rounds are 23 minutes.
One of the burning of excess fat depends on your workouts, but today we will discuss your eating habits because they have more important. Burn fat forever with these useful and practical advice.
1. Change your habits.
When you start a weight loss program follow it through. Do not return to your old habits, consciously or unconsciously, is no excuse. Choose real programs that you can keep, and do not interfere with many calories.
2. Drink water.
Water is essential for virtually all body functions, including the burning of fat. When drinking water contains no calories, feel fuller and eat less. Per kilogram body weight, drink 30 ml of water. For example, if you weigh 100 kg should drink 3 liters of water daily. To do this hold you close in my water bottle, so it will control the amount.
3. Burn more calories than you consume.
Determine how many calories your body burns usual. Then, determine the additional expenditure with exercise. Add them to the basic calories and get your necessary daily calories.
4. Reduce complex carbohydrates.
The adoption of complex carbohydrates, such as potatoes, rice, pasta and bread delivered to the body more than the required energy. All excess will be stored as fat. Do not remove them completely, but reduce them if you want to lose fat.
5. Breakfast.
At night your body is hungry, if you just eat quickly it will negatively affect your workouts. So eat a complete and balanced breakfast such as oatmeal and fruit will be a great start to the day.
6. Less sugar.
Immediately after exercise muscle load, but another store it as fat. When you eat something sweet, try fresh fruit. Instead of soft drinks, drink water, coffee, tea.
7. Coffee before workout
Drink one cup of black coffee 2 hours before exercise, and if breakfast, let it consists of healthy fats and protein. Do not add sugar.
8. Do not reduce calories drastically.
If you have decided to look more relief is not a good idea to reduce your calories drastically. Instead, it will look rather tired. Do not reduce by more than 200 to 500 calories daily energy intake.
9. Take creatine.
Creatine builds muscle and can help to burn excess fat. It is especially needed in low-calorie diet, because it protects muscle.
10. Eat fiber.
Consume 25 to 30 grams a day of fiber. They reduce insulin levels, absorb water and increase in volume, which will leave a sense of satiety. Fiber can be found in legumes.
11. Protein.
Get enough protein. To maintain body weight, you need 2-2.5 grams of protein per kilogram of body weight. More than that will be stored as fat.
Testosterone is the androgenic sexual hormone, which in mammals is secreted primarily by the testes in men and ovaries in women (in much smaller quantities). In bodybuilding is often used as an anabolic steroid in its various forms. Testosterone plays a key role in both men and women for their health and wellbeing. Regulates libido, fertility and muscle mass, increase energy levels and erythrocyte prevent osteoporosis. The male body produces about 50 times more testosterone than women, but women are much more sensitive to it.
Testosterone levels are measured by the concentration of testosterone in the blood. Less than 2% of the hormone is in a free state.
Damage at low levels of testosterone.
Low or no sex drive, low self-esteem, weakness, lack of erection, reduced amount or lack of sperm, increase the size of mammary glands, loss of muscle tone, atherosclerosis, osteoporosis (fragility of the bones) and even death.
Benefits under normal and slightly elevated levels of testosterone.
Protects against obesity, depression, osteoporosis, heart disease, increases sexual desire, promotes the growth of male genitalia during puberty, helps the growth of the body and muscles, increases protein synthesis, increases blood volume, increases spatial reasoning.
Damages in excess levels of testosterone.
Excessive aggressiveness, excessive hair growth, risk of kidney cancer and liver cancer growth of the prostate, heart problems, blood clots in the brain, psychological problems, and menstrual irregularities in women, distortion of the face in a "male", lack ovulation. These side effects are usually a result of adopting the external forms of testosterone doping, especially when its use is improper and frivolous. Chemicals used for treatment of hormone-toxic and often bring with them additional harm.
Growth.
After entering the bloodstream, testosterone binds to receptors on the muscle cell forming steroid complex moves to the nucleus. He was joined in nuclear DNA starting the process of increased protein synthesis and nitrogen retention. This process sets the stage for the production of protein molecules, in particular muscle cells. Furthermore, decreases the production of cortisol, thereby preserves muscle from catabolic processes.
Anyone who trains a lot and very hard training your muscles need more carbohydrates. Carbohydrate intake to build mass without fat should be 50-60% of your daily caloric expenditure or 6.5-11 grams per kilogram of body weight.
6.5 g is possible to be sufficient for beginners and intermediate fitness freaks, which means that 80 kg of body weight carbohydrates should be 520 grams per day (80 x 6.5 = 520), for example when 130 kg, carbohydrates increased to 845 g daily.
If you want to determine your specific needs carbohydrates allow the body to guide you. If you receive 8 grams per kilogram of weight and start gaining mass but body fat, lower intake of 6 g.
People who constantly struggle with enlarged waist often explain that they are sensitive to carbohydrates and think they have to come down in six grams a day to be able to build muscle without adding fat. If you want to remove the fat and at the same time rising muscles, you may need to download carbohydrate intake below 6.5 g, but you should not fall below 4.5 grams per kilogram of body weight.
It is a mistake to completely remove carbohydrates from the diet, believing them to be the enemy of an athlete. If you feel faint or stop rising muscles begin to slowly increase your carbohydrate intake. The easiest way is to add a fourth-carbohydrate diets and track the results. But be careful with portion sizes, not pass your limit.
The best carbohydrate foods for muscles
Glycaemic index determines the speed at which the body turns food or beverage in the blood sugar.
Foods with a low glycemic index are preferred for long-term release of energy and curb hunger, and those with a high glycemic index are more effective for fast charging after a serious workout. When you combine carbohydrates with proteins reduces the glycemic index (for example, a combination of rice and meat, glycemic index of rice decreases).
1. Foods with a low glycemic index, slow release energy
- Oat products
- Rye bread
- Barley
- Beans
- Green vegetables such as spinach and broccoli
- Apples
- Bananas
- Oranges
2. Foods with a high glycemic load after workout
- Rice
- White bread
- Melon
- Pineapple
No need to be a member of a fitness club to train fully.
You can burn calories and strengthen muscles without expensive coaches. Exercise at home with a fitness plan that does not require expensive equipment. Put on a pair of sneakers and find a little space to make a workout for the whole body.
Calisthenics
To prepare a complete fitness workout plan that focuses on strength training, aerobics and flexibility. Add calisthenics exercises as part of training for strength. This includes jumps, lifting the lever, push-ups and bending. Such movements require little space and minimal equipment. In addition to building muscle mass, exercise to calisthenics increased and heart rate.
Exercises for the main part of the body
Exercises for the main part of the body does not require equipment, you can even perform most of them barefoot. These activities power training improves posture, balance and stability, and give tone the abdominal muscles. Do exercises that train several of the 29 muscles of the main part of your body as a plank, crunches, glutes bridge.
Jogging
If you have a treadmill or cross trainer, jogging is a great way to make your workout for the lower body while you raise your heart rate and burn a significant number of calories.
Jumping Rope
Jumping rope is an exercise considerable effects that really shaped calves. Also works for the biceps with small circular movements. With or without jump rope, this is the perfect exercise if you have a small space. Face the challenge burn more calories with double skipping rope, jump twice as high and turn the rope twice for every jump.
Weight lifting
According to the "American Council on Exercise" lifting barbells and dumbbells can provide you with the most effective way to gain power. Dumbbells are inexpensive and easily stored, you can work with them at home as well as in the gym. Start with basic movements such as rolling, paddling, side lift, presses and flaiys. Strength training with weights twice a week non-consecutive days.
Lately more and more on the real health benefits of consuming coffee, but they must be weighed against the possible negative effects, especially at higher doses. The ideal "fix" is always difficult to determine because people's perceptions of "a cup of coffee" vary widely, as the size of coffee cups. But the good news is that many of the benefits associated with 2 to 4 cups a day "and that's what most Americans drink anyway," said Joe Vinson, Ph.D.. Here are some interesting findings:
Coffee is good for the brain
Between 1 and 5 cups of coffee a day can reduce the risk of dementia and Alzheimer's disease and Parkinson's disease. How? Antioxidants in coffee can prevent some damage to brain cells and stimulate neurotransmitters involved in cognitive function. Preliminary studies have indicated that increasing the intake of coffee (or tea), the incidence of glioma, a type of brain cancer, tend to decrease. Some researchers speculate that these compounds in activated DNA repairing protein in cells, possibly preventing DNA damage that can lead to the formation of cancerous cells.
Coffee beat diabetes
Studies link frequent coffee consumption (four or more cups per day), with a lower risk of developing type 2 diabetes. Scientists suspect that antioxidant compounds in hlorogenichnata acid may increase the sensitivity of cells to insulin, which helps regulate blood sugar. While most of the studies did not report whether the coffee is made with caffeine, decaffeinated coffee could be even better, since other studies have found that caffeine leads to a blunting of insulin sensitivity.
Coffee has heart benefits
Some studies have shown that consuming one to three cups of coffee per day less a stroke than non coffee drinkers. Antioxidants in coffee extinguish harmful inflammatory effects on arteries. Researchers speculate that the compounds could increase the activation of nitric oxide, a substance that dilates blood vessels and lowers blood pressure.
Coffee care for liver
Research in the field is limited, but it appears that the more coffee people drink, the lower is the incidence of cirrhosis and other liver diseases. In an analysis of nine studies found that an increase of 2 cups of coffee daily intake is associated with a 43 percent lower risk of liver cancer. Possible explanation: antioxidants and caffeine and caffeic acid can prevent liver inflammation and inhibit cancer cells.
Coffee causes irritations
Sensitive to caffeine may experience irritability and anxiety at high doses. The chemical composition of caffeine resembles adenosine - a chemical associated with sleep and dispensing vessels. Caffeine binds to adenosine receptors and prevents its absorption, for which the activity of nerve cells increases, blood vessels constrict and get a refreshing or welcome side effect.
Coffee may contain cholesterol
Unfiltered coffee contains a compound that can increase levels of LDL (bad) cholesterol. Drink filtered coffee.
