The Pros and Cons: Hair Bleaching

Today’s market is filled with various cosmetic products for hair, face, and body. And people have a tendency to buy them out, unwilling to wait whether they really are worth all their efforts and money. Some of them don’t even bother to check out and read things like the best whitening soap review in Manila, which unfortunately results to them having regrets in the end.

But you can easily avoid it by doing some research before purchasing a product or try out a “beauty regimen.” For instance, before bleaching your hair, you might want to read how the process works and its pros and cons.

Here are some of them now to enlighten you:

colored Hair
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Hair bleaching is usually being done when you want to color your hair. A number of people have decided to do this to their locks to achieve the following advantages:

  • Simplest way to lighten your hair color – There’s nothing wrong with having dark hair. But some people like to experiment and make them locks lighter from time to time. Essentially, they can only get this look through bleaching. If you are sick of your dark curls, you might want to try this out to give you something new.
  • More effective than DIY hair colors – DIY is short for do-it-yourself. DIY colors can be bought in numerous department stores and cosmetic shops. They usually offer you a chance to change your hair color in the comforts of your own homes – meaning you don’t have to visit the salon to do it. This option may be cheaper but is not often effective. If you really want to change your hair color, you will try bleaching them first.
  • Great for color transition – Colouring your hair is not an easy feat – as implied above – particularly if you have natural dark hair. The color you want to apply on your curls will hardly show because of your hair’s pigmentation. But you can easily remedy this by bleaching your hair first. This will enable your hair to become lighter and then show the color you currently want to wear, no matter how eccentric they are.

Cons of Hair Bleaching

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Photo Courtesy:

Unfortunately, hair bleaching has some disadvantages as well. Here are 2 of them:

  • Hair damage – The primary thing you don’t want to achieve after bleaching your hair is the damage it will cause. Take note that this process is extremely harsh and can leave your curls looking weak, brittle, and dry. This means that if you often do it to your hair, it will ultimately seem like it was completely fried, which is why you must think twice before you do it to your locks.
  • Needs constant care and coloring – Bleaching will essentially weaken your hair, which means you would have to take extra care of it, if you want it to look at its best. You would need special shampoo, conditioners, and hair treatments in order to achieve that. Furthermore, you also have to color it as often as possible so that your natural dark hair won’t show on your roots.

Bleaching your hair has its pros and cons. Remember to think about it well before you go on about it. Keep in mind that the damage it brings to your locks may be irreversible!

Maximum Strength and Why You Shouldn’t Obsess About It

Professional athletes and bodybuilders have extremely specific goals – performing well in competitions, beating their own or world records, etc. But if you’re someone who doesn’t give a damn what you lift as long as you’re able to play football with your kids or look good for the person you love, keeping up a hard workout pace isn’t as necessary as it used to be a few years ago.

When Do People Start Obsessing About Maximum Strength?

People usually start obsessing about strength between the ages of 16 and 24, when testosterone starts doing its thing. They just want to be strong and don’t care about being athletic. This is all right to an extent, because strength is the basis for getting bigger, faster, and more athletic. However, in order to maximize muscular development and eventually have a great body, the approach should be more balanced. Having tons of workout gear and using all the supplements available won’t make you more athletic. It will probably boost your ego and make you feel like that shredded guy from a protein shake commercial, but that’s not what we’re here to discuss.

What about the flexibility and functionality of your body? Ok, you can deadlift, squat, and bench heavy, but on the other hand you may have trouble jumping in a coordinated manner or performing a one-foot stand without losing balance.

So, What Are You Training for?

Do you avoid playing a game of pick-up basketball or football with your friends because it will interfere with your workout the next day? What older, experienced athletes, lifters and coaches will tell you is that maximizing your strength isn’t the only thing out there. If you plan to do this for a long time, you’ll need to change your way of thinking.

Perhaps you started training some time ago for completely different reasons, had certain goals that aren’t that important today. Maybe you found heavy training to be therapeutic before, but find other things more important now, such as building your career, playing sports with your friends, or going hiking with your spouse.



If you feel that things aren’t what they used to be, then it’s the right time to ask yourself – what am I training for? It’s time to rework your goals and training preferences, and to open up to all the different training variables. What are you getting from your training and is that what you really want?

Will an athlete be better if he adds 50 pounds to his squat or bench? You have pursued maximum strength above all, but did you lose relative strength or gain mass? It is harder for an athlete to change direction or decelerate due to additional mass, right? Coaches do value maximum strength in training, but to a certain extent. We all have our physical limitations, so constantly chasing strength simply means a bad allocation of workout resources. As for training supplements, filling up with proteins, carbs, creatine, steroids and other chemicals will most certainly do you more harm than good. Supplements are a great addition to workouts, but only when you know what and how to consume. For example, proteins like optimum nutrition gold standard whey are popular, but also tested safe to be used as pre- or post-workout supplementation. Performance enhancing drugs such as steroids have numerous negative side-effects like developing dependence, psychiatric disorders (depression or aggressive behavior), heart problems, infertility, impotence, and many other health issues.

Other Things in Life


If you’re not a competitive athlete and want to do other things in life, then you certainly should be able to do them. Once you’re in the playing field of the real world, it doesn’t matter what amount of weight you can lift without your health. Also, when you’re younger, your body can handle much heavier work. Take a turn and focus to train other qualities, reduce the number of your heavy days, and drop your training to 80-90% of what you max.

You should know that you can get more from less. Learn to auto-regulate, even though you track your workouts and have a plan. If you woke up feeling fantastic, then play your favorite workout music playlist and train like there’s no tomorrow. On the other hand, don’t go to the extreme, ditching the gym completely or going as heavy as you can, but warm-up first and see how things are going.

Medical Malpractice Allegations And Your License

Medical Malpractice,

If someone is a licensed medical professional and is now accused because of his medical negligence, then he might be at high risk of having the license suspended or revoked. Medical malpractice allegations are considered very serious implications for every single person involved, and then without any kind of strong legal defense, he could surely find his self facing some less than favorable situations. That’s why it’s very important to make sure that you have prepared some well-constructed legal defense when involved in the case of medical negligence.

Medical negligence and the licensing board:

Actually the fact is when someone accuses the licensed medical professional of negligence; then this complicated matter is immediately reported to the state licensing board for further review. After that, the complaint may be filed by one of these:

  • Co-workers
  • Your Supervisor
  • Patient
  • Or Patient’s family

All malpractice issues are considered extremely serious by the strict licensing board. After receiving that complaint from any affected person, the board will then launch a licensing investigation program in order to determine if the medical specialist did some act negligently and, if it happened so, then what kind of disciplinary action needed to prescribed. Therefore, if you have ever been implicated in some kind of medical malpractice case, then certainly your professional reputation, your job, and your bright career may be at high stake.

Hiring a professional license defense attorney:

If you are seriously accused of some medical negligence unfortunately, then a professional license defense lawyer can surely help to defend your complicated case. Your professional attorney will provide great helps in reviewing your legal rights and consider different options, so that you can easily pursue the beneficial action for your overall investigation plan.

That’s why many medical practitioners try avoiding such kind of negligence, but if in the case, they prefer to hire professional license defense  attorney who proficiently help them regarding this matter. He will question and inquire the whole problem, and also consider all evidences against you to make sure that you are not wrongfully penalized by the licensing board. He will also be able to negotiate a reasonable outcome on client’s behalf in order to protect the standing as a professional defense lawyer.

This is the only correct option you can have in this situation, because these lawyers are the only human beings that can help you out in these unfavorable circumstances. So make a wise decision!

Science says: travel makes us healthier

Travels make us healthier

Millions of years ago, people have desire for traveling. Ever since our ancestors wondered what lies behind the mountains, across rivers and forests, this desire is carved deep in every man.

Moreover, travels make us feel better and this is confirmed by many scientific studies. Travels have positive influence on man’s soul, mind and body.

Risk of psychological disorders, such as depression and anxiety, could be greatly  reduced by traveling. Also, if you travel regularly, you have less chances to get cardiovascular diseases, heart attack and stroke.

Traveling to distant destinations can teach us to better coping unfamiliar situations, to take risks and that we can actually do much more than we can imagine. A time spent traveling, without electronic devices, can make us smarter, literally.

And what percentage says about traveling

New researches conducted by American scientists proved that journey rejuvenates and stimulates youthful spirit and look. The study analyzed the impact of travels on the men and women of different ages. That traveling is good for us, we knew before, but now we have scientific confirmation for that.

The research results are more than surprising and you will certainly be encouraged to start your journey as soon as possible:

  • Women who travel 2 times a year have a much lower risk of heart disease compared to women who travel every 6 years or less.
  • Men population that do not travel has 20% higher risk of premature death and 30% more chances to suffer from heart diseases.
  • The positive effects of travels are immediately noticeable. After only one or two days spent on travel, stress is reduced for an incredible 89%.
  • It is confirmed that after a few days spent in nature, with no phones and other electronic devices, level of creative thinking is increased by 50%.
  • Travelling is extremely useful and has a positive effect on the oldest persons.


A few more convincing reasons to  take travel

Thanks to modern technologies, the world has become a smaller place and it had never been easier to plan a trip than today. If your life has become routine, it’s time to change something, and the trip is a great way to do it.
You’ll discover new and interesting places, but simultaneously you will discover yourself. Every trip is a new learning about people, cultures, customs, history … Maybe you realize that the place where you live is not for you, or make sure that you live in the most beautiful city in the world.

Travels inspire and motivate.

After traveling you will be a different, better person. Good health, harmonious relationships, new friends and insights, all that you can get if you decide to travel at least once every year. Then you will become addicted to that feeling and you will not be able to imagine life without travels.

The Health Benefits Of Listening To Music

Music is everywhere, all the time. Go to the supermarket, the mall, even outside on the streets, and you will hear some form of music, be it ambient music, background music, or popular songs. Look around you and you will see people tuned into their iPods or smartphones. There’s even a backpack that has speakers attached to it out in the market.

There are many known benefits of listening to music. It can lift your spirits up when feeling down and it can help you tune out noise when you want to concentrate. So let us delve deeper into the science behind its benefits.

Music Can Make You Happier

When you listen to music, the brain releases dopamine into the bloodstream. Dopamine is a neurotransmitter that helps to regulate emotions. In a study performed by Valorie Salimpoor, a radioactive substance was injected into eight music enthusiasts after listening to their favorite music. This substance binds to dopamine receptors, which then allows dopamine to be viewable in a PET scan. Results showed increased amounts of dopamine, which caused the participants to feel happiness and excitement.

Music Relieves Stress and Strengthens the Immune System

Stress is the root cause of 60% of diseases. When the body encounters stressors, the fight or flight response is activated. The nervous system signals the adrenal glands to release adrenaline and cortisol, the primary stress hormone. Cortisol increases glucose levels in the bloodstream to enable the body to boost its energy and fight the stress that it is experiencing. When the body’s stress response is frequently activated, the immune system becomes weak and this may put your health at risk.

A study shows that listening to your favorite music decreases cortisol levels in your body. In addition, active participation in making music, such as singing and playing musical instruments, boosts the body’s immune system more than passive listening.

Music Speeds Recovery in Stroke Patients

Stroke is the 5th leading cause of death in the United States. A study at the University of Helsinki revealed that stroke patients who listened to their favorite songs two hours a day had faster recovery of cognitive function than patients who did not listen to any form of music or patients who listened to audio books. This suggests that the lyrics and melody boosts the patients’ auditory and verbal memories.

Music Increases Quality of Sleep

A study showed that listening to classical music for 45 minutes can help induce sleep in students. The subjects slept better than the students who did not deviate from their normal bedtime routine and those who listened to audiobooks.

Music Can Help You Eat Less and Enjoy Your Food More

There is a connection between eating and music. A Georgia Tech University research showed that softer lighting and music helps people consume less calories and enjoy their food better. Another study from Cornell University uncovered the same results. People in the fine dining area (where lighting was dimmer and the music was softer) stayed longer, ordered more food, but ate less as opposed to those in the fast food environment. Despite eating less food, people in the fine dining area reported to have enjoyed the food more.

Generally, music helps maintain the overall health and well-being of a person. If you are a music lover, then you are on the right track to keeping your body healthy. So, grab your music players (you might even want to get a speaker backpack) and tune in to your favorite music.

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Michelle Gonzalez has been writing for SMEs across the United States, Canada, Australia and the UK for the last five years. She is a highly-experienced blogger and SEO copywriter, writing business blogs for various industries such as marketing, law, health and wellness, beauty, and education.

Most Common Foods For An Unhealthy Life

I have a ridiculous addiction to frozen pot pies. The amount of calories, sodium and saturated fat compared to the serving size makes them one of the worst items in the grocery store. But they are so cheap, quick, and tasty that they’re hard to resist. Such foods drive American consumers into dire health consequences. Some of the most common elements of our diets have almost no nutritional value, mostly only harmful chemicals.

Sweet Drinks

The biggest contributor to an unhealthy nation may be drinks with artificial sweeteners and high caloric content that don’t encourage less caloric consumption in food. America’s obesity problem correlates well with the fact that half the nation consumes sugary beverages and a quarter are taking in over 200 calories per day. In fact, sugary drinks are the top caloric source in teen diets, even more than pizza. But that’s not to say that lower calorie drinks are better. Those also lead to lower quality diets overall. This does not only include soda, but fruit drinks, sports drinks, “ades” or anything with added sweeteners.

Alternatives: Diet soda is not a good option as it also drives cravings for sweets. Flavored water may be a step in the right direction, but those often contain sugar. Using fresh fruits and vegetables in water, or even frozen in ice, is a clean alternative. The main point is to drink things that will help cut down, and eventually cut out, sweet drinks.

Other Bottled Drinks

Even more pure bottled drinks, such as tea or coffee, don’t have the same nutritional benefit as freshly brewed cups. As a general rule, anything which is factory-produced is not going to carry the same health benefits as naturally occurring foods. And substances which can be so quickly consumed will rack up the calorie and chemical count fastest.

Alternatives: Make your own tea and coffee.  The extra mile you go to avoid pre-made drinks, you reap in taste and refreshment. Make extra amounts to take on outings and drink in place of purchasing the processed version.


Pizza is another top source of caloric intake in kids. Each day, twenty percent of kids across the country are eating pizza. The amount of sodium and saturated fat added with the calories is a major contributor to heart disease and obesity. Pizza can be made healthier, but healthy pizza is not trendy or cheap. The primary reason people eat so much pizza is the price. However, the addiction to the high sodium, high fat pizzas drives cravings making people eat more and more. Like most bad foods, the calories are not the worst part. Pizza is full of some notoriously harmful foods, such as bleached flour bread, and processed cheese and meat.

Alternatives: For starters, make your own pizza. It may be harder work, but what you put in you get out. Also, it’s not imperative to eat five or six pieces of pizza. Make small versions of pizza, such as on an English muffin or crackers.

Other Carbohydrates

Bread, pasta and other carbohydrates have a bad image as well, recently for the gluten content. In and of themselves, carbs are not all that bad. The main problem is that people tend to over eat carbs. As with all things, bread and pasta in moderation is fine. If eaten daily and obsessively, as some people do with pizza, then there is no doubt serious health complications including considerable weight gain will result.

Alternatives: Look up some healthier carb replacement options. There are many creative dishes that can compensate for the cravings carbs provide. These Men’s Health and Women’s Health articles give creative examples of ways to substitute various vegetables for potatoes or pasta

Gluten Free

Anything labeled as gluten-free may be a health hazard. Cutting out gluten isn’t necessarily nutritionally beneficial as trends might suggest. Unless someone has a true allergy, which less than 7% of people actually do, removing gluten from the diet can be detrimental because many gluten-free foods substitute sugar, sodium or fat to compensate for taste. Moreover, gluten itself is a vital protein that can help combat arsenic in the bloodstream.

Alternatives: In principle breads, cereals, pasta and beer are not all that good for a diet. And they all contain gluten. However, they aren’t bad specifically because of the gluten. Until you are aware of an allergy, there is no reason to stop eating gluten.

Fried Foods

Potato chips, french fries and pretty much any fried foods need to be avoided. Even eating fried okra or other vegetables doesn’t create a healthier option than eating a fried potato. The basic premise is that heating oil to a high temperature creates a chemical compound that is rather carcinogenic and correlated with cancer.

Highlighted in all of these examples is that “bad” foods are okay once in a while. In fact, some of the healthier ideas in new food trends involve some familiar favorites, with some modern health considerations for an upgrade. The overall problem lies in that commonly snacking on things like potato chips does not lead to better eating habits. The idea is to avoid many common, low quality items routinely because a body needs to be adjusted to like foods that are good for it. Therefore a good mix of foods is crucial.

A step in the right direction could be the content of school lunches. Schools can limit the availability of sugary drinks and improve lunch lines to promote good habits and teachable moments. Ideally, a good education carries over into the home as well. A good health education should include physical exercise and the presence of organic foods. In most cases, organic foods are much healthier than processed foods. Organic foods avoid most of the pesticides used for mass growing and avoid the sugar and salt additives used to preserve the lesser quality foods. This all creates for cleaner foods that remove most of the addictive properties that lead to overeating and craving unhealthy foods.

Yet, even organic eating can get a bad rap. For example, the most common reason people don’t eat organic is the expense. However, green living on a budget tips show that one of the many benefits of healthy menu planning saves money. Being in the routine of taking time and preparing is always the way to execute any plan. Without prepping lunches for school, work or other outings is setting a person up for hungry and desperate situations, which results in eating out more than usual and going for the quick fixes. The cost of eating out will quickly become prohibitively expensive, much more so than making food from all organic, locally grown foods.

In addition to spending the same amount of money, or even less, on quality foods promotes a healthier and more eco-conscious lifestyle. It’s that lifestyle, those daily choices, that will save money and make a person healthier.

One way to deal with the expense is to focus on foods that are the more valuable to purchase organically. Livestrong has a list of foods to buy organic while on a budget. Some of the most critical foods I look at are organic peanut butter, potatoes, fruit, vegetables (particularly corn), dairy and meat.

Organic peanut butter carries the biggest upside of any single food. It has so many vitamins, like potassium, magnesium, Vitamins E and B6 along with unsaturated fats providing the “good cholesterol” to keep the doctor away. What’s better in the natural and organic versions is very little sodium and sugar.

Organic meat and dairy products are better since the animals themselves eat an organic diet with no hormones or antibiotics, not to mention the better over effect on the environment.

Potatoes are among the most common and healthy parts of a diet. They also grow in the ground, leaving them to soak in pesticides and other chemicals, unless they are grown in organic fields. Another factor that is important to consider that when potatoes are peeled or fried, they will lose a majority of their nutrients. In other words, whole roasted or baked organic potatoes are about the best value for long term health.

With fruits and vegetables as well, there are so many more vitamins and antioxidants in the organic versions that it is somewhat wasted of money to buy lesser quality.

The problem with organic farming is that the government doesn’t do much to support it, even where the economic benefits to farmers and communities outweigh the popular commercial farming practices. Currently, the popular practice is more attractive. What needs to happen is the improved image of organic farming.

That image could be changing with the right marketing practices. Chinese food producer Volk Favor is trying to deliver the best of both worlds. There may room for processed junk food-type pleasures within the organic realm.

Just remember to not overdo just because the product looks good, tastes good and feels good. There is a also such thing as too much of a good thing.

The Cost of Clean Water

Large scale desalination plants are found in Saudi Arabia and Israel because of their dry climates, up until now desalination has never been a priority for the United States. Unfortunately California is now facing the same challenges as these Middle Eastern countries. Historically California would import water whenever there was a need for it, a majority of the water coming into San Diego is from the Colorado River. With water resources becoming scarce California is looking for new ways to provide water.

San Diego County is home to the Carlsbad Desalination Plant. It is the largest desalination facility in North and South America. It can produce up to 54 million gallons of clean drinkable water a day. This is good news for California that has been in a drought since 2013 but for San Diego 540 million gallons of water a day is not nearly enough to supply everyone.

In order to desalinate water it most go through a process known as reverse osmosis. Approximately half the water taken into the plant becomes fresh water while the other half contains all the leftover salt. The extra salty water is then diluted and recycled back into the ocean. Reverse osmosis requires large amounts of pressure in order to convert salt water into clean water but that pressure requires a significant amount of energy.

The Carlsbad Desalination Plant is now the single largest user of energy in all of San Diego County. They have spent over a billion dollars in order for the plant to run at maximum efficiency. Maintaining the desalinating process requires a large enough power source, the cost is one of the reasons desalination is not widely utilized in the United States. Energy is approximately 55 percent of a plants cost of maintenance. With a growing trend of businesses going green many desalination plants are looking towards alternate energy sources. Renewable energies are becoming less expensive and provide tax breaks for businesses in the U.S. Unfortunately solar and wind energy alone cannot generate enough power to completely replace current sources. Desalination plants have installed energy recovery devices that mitigates energy loss through data centers.

In spite of these efforts water from the plants still costs more to produce than it does importing fresh water. Desalination is promising but energy is still too costly to rely on desalination plants.

The Listeria Scare

Chances are you have heard about the recent listeria outbreak. Since April, there have been major nationwide recalls on frozen foods originating from CFR Frozen Foods in Pasco, WA. The plant is home to at least 40 different brands, which have been affected by the recall. Listeria is the most common of foodborne illness and can be quite fatal. However, this is not meant to scare anyone as there is very little chance of an infection occurring.

All told, eight people have been diagnosed with listeria in two and a half years, though there was a more serious listeria outbreak involving cantaloupe in 2011. Odds are not good that you will contract the disease.

People most at risk are those with weakened immune systems, older people and pregnant women. Beyond that, it comes down to personal responsibility. There is no reason that anyone with safe eating behaviors should contract listeria even with foods from this recall.

The first prudent thing to do is to check the complete recall list. Frozen fruits and vegetables processed at the CFR plant since May of 2014 with expiration dates as far as April 2018 are the susceptible, tainted products. If you know what you’re eating may be dangerous, don’t eat it!

Still, people often eat tainted food without knowing it. This is where safe eating habits come into play.

Bring vegetables to a boil. One misconception people have is that there is no bacteria in frozen food. Freezing only stops bacteria from growing, it does not kill it. Freezing actually works to help preserve bacteria. The only way to kill bacteria is by boiling it.

Do not eat frozen vegetables. It may sound weird, but vegetables are rather common to eat frozen or raw, particularly in smoothies or in salads. Non-cooked room temperature food gives the most fertile place for bacteria to grow.  

Do not thaw vegetables in the refrigerator. The slow warming process allows bacteria to spread rapidly.

Do not microwave frozen vegetables. There is no guarantee how thoroughly they are being cooked as compared to letting them boil on the stove.

Keep the refrigerator clean, particularly in areas where liquid from fruits and vegetables may have drained.

If you may have eaten some contaminated foods, don’t worry too much. See a doctor, particularly if you start to develop symptoms within a few days. However, trace amounts of listeria exist in most anything and people ingest it daily. In normal, healthy individuals, small amounts of various bacteria are good for the immune system. It is only in large concentrations that listeria becomes harmful.

Safe eating and cleaning practices are the best defense against a particular disease. Eating healthy and practicing good hygiene leaves almost nothing to worry about.

30 sets of fat burning

Nowadays there is a tendency that all people have to look good. You have to be smart, well-groomed, with hairstyles, manicures and beautiful fit bodies. Besides, in recent years, it has become very fashionable to lead a healthy and active lifestyle. But as we all know it is often very hard to start something. Here I offer you 30 sets of fat burning that will help you get in shape and get rid of extra fat in the body.

Lets’ start!


1.     Caffeine


As soon as you wake up, drink 1-2 cups of coffee. Caffeine – is a proven “fat burner”. It helps not only to burn more fat during exercise, but also prevents its accumulation. Drink a cup or two of strong coffee before morning cardio. Even do not dare to put sugar and cream! This will spoil everything! Sugar and cream do not let burn fat! Instead of coffee, you can take caffeine in tablets (200-300mg). And be assured – the effect of caffeine is scientifically proven!

2.     Carnitine


Take some BCAAs and carnitine before cardio. Cardio destructs not only fat, but also muscles (catabolism-muscle destruction). In order to avoid this, take 5g of BCAA. BCAAs is guaranteed to neutralize muscle catabolism! Don’t forget about carnitine.  It burns fat and increases levels of the hormone testosterone that also burns fat.


3.     Cardio before breakfast


Do cardio before breakfast. While you are sleeping the  body, usually depletes sugar. So, subcutaneous fat is the main source of energy for cardio. That is why, morning cardio efficiency is very high! Of course, you have to get up a little earlier than usual to get in time to work. But the effect of cardio is worth it!


4.     DO intervals.


Some time ago, cardio was understood as rhythmic running. But later, we came up with a new cardio – interval. For example, run fast for a minute and then walk fast for a minute. This alternation of load pace has a powerful fat burning effect. Scientists undertook to compare the results of a six-month aerobics course in two groups: first group simply practiced intense jogging and the second – the intervals. As a result, athletes in the second group disposed of fat 9 times more. Spend your morning cardio for 25 minutes, breaking it up into minute intervals: minute – running, minute – brisk walking.


5.     Eggs.


You need a good meal after a morning cardio.  The best option is eggs. The yolk contains healthy fats and lecithin, which helps the muscles grow, improve brain function and accelerate fat metabolism. Cholesterol that is also in the yolk is used to produce testosterone in your body. Fats in eggs are immediately spent on energy consumption and almost never stored. Scientists note that the consumption of eggs for breakfast reduces subsequent calorie intake by almost 25%. Nutritionists recommend eating 2-3 whole eggs + 2-3 egg whites in the morning. Do not be afraid of cholesterol in eggs, taking them does not lead to an increase in bad cholesterol. But you should be afraid of infection, so boil eggs!


6.     Slow carbohydrates.

It is good to eat slow carbohydrates, for example, 2 whole-meal toasts or a plate of porridge for breakfast. Slow carbohydrates do not raise insulin levels, which is responsible for fat storage “on reserve”. When insulin is low, carbohydrate metabolism slows down, and fat metabolism increases. This saves glycogen during training, and speeds up recovery. In addition, grains contain fiber that helps get rid of fat and suppresses appetite.


7.     A half of grapefruit.

Eat half a grapefruit for breakfast. Grapefruit juice helps get rid of fat, lowering insulin levels due to the action of vitamin C. The research showed that those who ate half a grapefruit for breakfast, could burn 1.5 kg of fat more than 3 months as compared to the other groups.



8.     Oatmeal rocks!

A couple of hours after the first breakfast is time to get to the second. Remember that you need to eat every 2-3 hours. What for? Frequent meal mode speeds up the processes occurring in the body, including fat burning. That is why, you need to eat 6-8 times a day to lose weight. And then, it’s time to eat porridge again. We need simple oatmeal, boiled in water, without  sweeteners or flavorings .


9.     Cottage cheese.

Food intake cannot be considered complete if there is no protein, so add some cottage cheese to oatmeal. This wonderful product contains about 28 grams of protein per cup, that is, casein protein that accelerates the growth of muscles and reduces appetite. It is better to choose cheese with low fat (not more than 1 %).



Drink 2 cups of cold water between meals. Studies show that this method speeds up metabolism by 25-30 % within an hour. On the contrary, dehydration inhibits fat burning. Water intake (plain, no additives) is essential! Do not forget about it, if you want to get rid of fat!

Noon / Training


11.Green tea.

Before a workout, take green tea extract containing strong natural fat burners: caffeine, catechins.          Take it two times a day, to get rid of fat. A single dose is 500 mg, taken before meals.


12.Warm up!

Of course, we do a warm-up before training, stretching and warm-up exercises. That can be replaced by a short cardio session on the ergometer bicycle (10-15 minutes), during the fat burning workout. It will also help warm up and burn at least 150 calories.

13. Train differently!

Strength training should be changed a little, because our goal is to get rid of fat. Focus on large muscle groups. Such training consumes more energy. Give up the isolated lung exercises on blocks and simulators. General exercises with a barbell or dumbbells should be the basis of the training program. Thus, squats consume 50% more energy than the leg press. Then, it is necessary to change the methods and training, too. If you train 1-2 muscles a day, then you need to go to the simultaneous training of all muscles of the body. If you do not have time, break all the muscle groups into 2 days (Day 1-chest, back, delta, legs; Day 2-arms, calves, press). Train each muscle 1-2 exercises for 3-5 sets. It’s perfect to train in a day.

14. Hard training!

Gym veterans advise that you should do a lot of repetitions in each set, so they say you will burn more calories. Not likely! Science has shown that severe hard 4-6 repetitions cause the largest energy consumption, besides, body is in a state of rapid metabolism for a few hours after such training.

15. Less rest between sets.

How can I do the hard 4-6 repetitions and rest between 3 minutes? You can and should! To get rid of fat, you have to rest for 30 seconds, at least a minute. And in order to have time to recover, use this trick: mix sets of exercises on different muscle groups. For example, today you do chest and back. Make a set for the chest and after 30 seconds go to the set of exercise for the back … So, while one muscle is working, the other rests.

16. Extend the Sets

To burn fat even more, use the principles of Weider “rest-pause” and stage sets. Do 6 reps, decrease the weight for 10% and continue set to the bursting point (step). Or you can relax for 15-20 seconds and do a few more reps with the same weight to the bursting point (rest- break).


Noon / After Workout

17. Fast carbohydrates

These carbohydrates are considered to be harmful, because it stimulates the sharp release of insulin, but it is very good after a workout. Insulin helps when exhausted muscles are in great need of sugar. The rapid recovery of energy in the muscles, stimulates further growth. Well, the more muscles, the more energy they need. It will also help get rid of fat.

18. Protein.

Muscles need protein after a workout. Natural protein is slowly digested, so it is better to drink a protein shake of whey protein. The cocktail should contain 20-40 grams of protein. Scientists have proven that taking whey protein in large quantities helps get rid of fat.

19. Creatine.

Creatine increases muscle strength, as well as speeds up the metabolism, increasing the daily energy expenditure of at least 100 calories.

20. Nuts.

Eat some nuts between the post-workout meal and the next meal. They contain healthy fats that help the absorption of other fat.


21 Law of the salad.

You cannot eat a lot for dinner – it is an important rule of weight loss. Vegetable salads will help. They are low in calories, but they have the volume necessary to create the illusion of fullness. If you eat a salad before the main course, the amount of food eaten will be reduced by 12%. It is useful to add beans and nuts to the salad. But store salads with mayonnaise, sauce, etc. are prohibited. Seriously, if you want to get rid of fat, add lemon juice or vinegar to the salad.

22. Fish.

Fish contains omega-3 fats, accelerating metabolism. Its important influence on our body has been proved away back. It is important to remember that fish can be fried only on the grill and never on the frying pan.


It seems like this vegetable is specially created for those who want to get rid of fat. It contains a lot of calcium, vitamin C, chromium, fiber. That’s why,  broccoli is an ideal product for supper.

24. Milk.

Surprisingly, milk helps get rid of fat. Obviously, of low fats. The scientists attributed this property of milk with a high content of calcium that split fats. Milk contains a lot of protein that is useful during the night. Choose milk with a fat content not more than 1%.

25. Fruits.

If you want sweets, forget the cakes and candies. You can only eat fruits for dessert. The most valuable is grapefruit, but you can replace it with an apple (has Sea vitamins and minerals, low in calories).

26. Take a walk

Walk before going to bed. You need to take a walk after dinner, even if there is no dog. Select a distance to walk for 30 minutes. This will be useful and digestion will be faster. It is especially necessary, if you ate too much. But in this case, it is better to walk FOR45 minutes.
Late night

27. No carbohydrates!

You can NOT eat carbohydrates after dinner, even if you are tortured with night hunger. They will turn into body fat. The only exception – late workout. Here you have to do it according to the already known rule about quick carbohydrates.

28. YES protein!

Drink a protein shake before going to bed. The best choice is casein, as whey protein is not suitable. Its uptake will last for the whole night. In addition, casein helps get rid of fat, but you are unlikely to succeed in losing weight in a week.

29. ZMA.

This supplement includes zinc – an important and missing trace element in our body. It plays an important role in the synthesis of testosterone. A low level of zinc means weaker muscle growth. Take ZMA on an empty stomach one hour, half an hour before bedtime.  Read more about the benefits of ZMA.

30. Sleep!

Lack of sleep reduces the level of hormones, including testosterone, slows down metabolism and the burning of fat. Scientists believe that sports people should sleep at least 7-8 hours a day. Though sleeping too much is harmful. This way sleeping over 10 hours leads to the same changes in the hormonal background.

I hope these tips will be useful for you! Good Luck!

Olympia Powell is a blogger, writer and artist.  Works as a writer and blogger at Started working as a writer cause of love for the  art of writing and literature. Having some free time paints paintings and just tries to make some art. You can contact her on Twitter  Facebook