The Benefits Of Healthy FATS

Many people see the word fat and automatically assume its bad for us, but there is such a thing as healthy fat – found in foods such as avocados, salmon and peanut butter.

Fat comes in two forms, saturated and unsaturated – the unsaturated are oils and saturated are solid.

The majority of fat in your diet should come from the unsaturated kind of fats – considering the recommended daily consumption for fat is around 30% of your daily calories, it is important you understand the difference in what fats to consume to avoid jeopardising your fitness goals!

It could be that you’re not eating enough of the stuff! Yes it’s true that fat does contain more calories per gram but it could lead to you eating less and feeling fuller… could it be the missing nutrient to assist your healthy lifestyle?

Fat For Fuel: 

Fat is a huge fuel source and helps your body to absorb fat soluble vitamins such as vitamins A,D,E and K.

The omega-3 fats (found in salmon and other oily fish) are important for optimum heart, brain and nerve function. They are also available to buy in capsule form as an easy way to get it into your diet.

The kind of fat you want to avoid is trans fat – an artificial kind of fat found in junk food and hydrogenated oils. Its important to check the labels on food but bare in mind that manufacturers can mark a product as containing no trans fat when it actually does, as long as the concentration doesn’t exceed .5 grams per serving!

Healthy fats are essential to any diet; the most common role of fat is great insulation to keep the body warm in addition to providing cushioning for vital organs, ensuring they are protected.

Here are a few important health benefits that fats provide that you might not have known…

Building Muscle With Fats 

Consuming fat whilst living an active lifestyle, particularly involving types of training, helps support hormone balance and allows for quicker, more effective recovery from physical exercise.

When building an equation of nutrients for your specific goals, protein and carbohydrates are often the main concerns – typically high protein, low carbs for weight loss, high protein and high carbs for muscle gain etc.

However, fat is usually less prominent in terms of sports nutrition – but that’s not an excuse to ignore studies showing benefits of healthy fats being the reason for reducing inflammation of the muscles and neutralising your hormone balance.

Experiment with your current diet by adding in foods rich in healthy fats – the typical effects that these fats should have consist of greater muscle gains, and for ladies – lean curves.

Peanut Butter is a great source of healthy fat but make sure its not a cheap supermarket brand and doesn`t contain Palm Oil.

Promoting weight loss with fats

One of the biggest and most common mistakes made by people is choosing fat free foods that are in fact full of sugar, additives and calories – believe it or not!

The ‘fat-free’ epidemic has taken the world by storm, yet thankfully more and more people are learning the truth about the health benefits of healthy fats. For example, more people now realise that eating almonds and drinking almond milk is incredibly beneficial for your body, now that more evidence has risen that they are in fact a healthy source of fat instead of being full of ‘bad’ fat.

The contents of fat-free foods are mostly considered as toxins to the body – they don’t recognise the compounds, therefore they can’t digest properly to benefit the normal function of your body. Toxins are ‘set-free’ into your body to just float… they have no advantage to your health.

That’s not to say you have to eat full-fat foods – we understand that it would be a big step in regards to being in a routine.

Consuming low fat food is a huge step towards a healthier body – more fat, less refined carbohydrates, meaning less bad sugars to substitute the fat.

Eating these types of foods benefit the body tremendously as the body can recognise fat as a compound, therefore digested as a healthy source to fuel your body, helping to replenish energy sources and contribute to an increase in metabolism… and you guessed it, better weight loss!

Weight loss will still occur when consuming fat-free foods but if you want a healthy inner body and have goals of leaning out – introducing healthy fats into your diet is definitely a great health decision to make!

-Boost immune system with fats

Looking after your inner body will reflect on your outer body!

It is important to look after our immune system as it protects us from any unwanted intruders, such as bacteria or infected cells that commonly result in colds and flu.

So… how can fat look after our immune system?

To prevent or fight against any unwanted intruders that will weaken our immune system, it is important to have at least some fat in order to assist the absorption of antioxidants and vitamins into our body. Ideally the majority of fat should be healthy fats which have a positive effect on normal immune function.

Nuts, seeds, green vegetables and grains are some examples of foods high in beneficial fat sources Alpha-lipoic acid and Omega 3, which are needed to decrease inflammation of cells, reduce cell death and perform regeneration of antioxidants.

Coconut oil in particular has many great sources of immune-boosting properties. The easily digested, cholesterol-free oil contains lauric acid and caprylic acid, both known for their anti-viral duties of fighting yeast overgrowth and infections.

-Healthier skin with fats

Males and females would both benefit from a boost of self-esteem having a naturally clear complexion and healthy skin.

Including healthy fats in your diet can actually promote this change!

Fatty acid deficiencies often cause dry, sometimes flaky skin and even acne, eliminating the chances of having plump, younger-looking skin.

Essential fatty acids (EFA’s) are crucial for resolving these skin issues – their importance level reflect in their name!

One form of EFA’s are Polyunsaturated fats – such as Omega 3 and Omega 6. These provide the base for healthy cells which promotes the production of healthier skin!

-Reduce depression with fats

Each new day is another chance to pursue your goals, exceed your potential and enjoy the life you’re living – so wouldn’t it be sensible to start by fuelling your mind and body with the nutrition it needs to function properly?

Consuming healthy fats can do just that, more specifically for your brain!

Cholosterol and fat are the two main compounds of your brain with the majority being EFA’s.

Docosahexaenoic acid (DHA) is a particular essential fatty acid to pay close attention to and (believe it or not) saturated fat! – Not too much though! Remember – around 7% of the 30% daily fat consumption.

Providing your brain with DHA’s support your brain neurons that control everything from your senses to what your mood will be that day, therefore it would be safe to say that:

Less healthy fats = Decrease in mood

More healthy fats = Increase in mood

Increase the ratio of DHA’s to fuel your brain and increase serotonin (happy hormone!) levels by consuming Omega-3 fatty acids, either found in fish, e.g. salmon,

 

 

 

 

 

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Conjugated Linoleic Acid (CLA) – The Fat Loss Benefits

Conjugated Linoleic Acid (CLA) – The Fat Loss Benefits

There are thousands of weight loss supplements on the market, but only a few actually work. Conjugated linoleic acid (CLA) has been used for over 30 years for its ability to melt fat and increase metabolism. A growing number of studies show that CLA may enhance the fat burning effects of exercise and help your body burn energy more efficiently. This natural compound is related to omega-6 fatty acids and can be found in dairy products, eggs, milk, lamb, and beef. It cannot be produced by the body, so it must be obtained from food or dietary supplements.

How Does CLA Work?

Conjugated linoleic acid is getting momentum in alleviating diabetes, cancer, atherosclerosis, obesity and other life-threatening conditions. Dieters have been using this product for decades. According to health experts, CLA supplementation reduces body fat in overweight and obese people. When combined with a healthy diet and exercise, it increases muscle strength and physical endurance.

Studies suggest that conjugated linoleic acid may increase energy expenditure, causing your body to burn more fat throughout the day. When used on long term, it improves body composition and blocks fat absorption. A study conducted on a group of overweight women has shown that those who took CLA lost nine percent body fat in just one year without changing their diet or lifestyle habits.

Is CLA Effective for Fat Loss?

Conjugated linoleic acid (CLA) appears to prevent the decrease in metabolic rate associated with caloric restriction. When you’re on a diet, your metabolism slows down while your body starts saving fat for future use. CLA prevents your body from storing fat and increases your resting metabolic rate. This substance not only promotes weight loss, but also lowers your risk of cancer and heart disease.

In addition to its fat burning properties, CLA has powerful antioxidant effects. This product can slow the aging process and enhance your body’s natural ability to fight free radicals. Compared to other weight loss supplements, it burns fat without causing muscle loss. If you use this product and work out regularly, you’ll gain lean muscle and shed fat. To reap its benefits, take at least 3,500 mg of CLA daily.

Dairy and meat products contain small amounts of CLA. If you want to lose weight though, consider taking supplements. A study conducted on two groups of volunteers has shown that those taking up to six grams of CLA per day experienced a greater loss of body fat and increase in muscle mass compared to those who received a placebo. It’s no doubt that CLA supplementation aids in weight loss and improves health. It also preserves muscle and prevents fat from being stored.

Health Benefits and Uses

The benefits of CLA go beyond fat loss. This naturally occurring fatty acid prevents several types of cancer and improves immune function. People who take CLA daily present a lower risk of colon, rectal, and breast cancer, obesity, high cholesterol, rheumatoid arthritis, and cardiovascular disease.

This natural substance improves immunity by reducing leukotrienes and prostaglandins. It also blocks the development of cancer cells and alleviates the pain caused by rheumatoid arthritis. Other studies have found that CLA reduces food allergies, lowers insulin resistance, and helps prevent diabetes. This supplement is not a magical cure for obesity, but it can definitely help you shed pounds and improve your health. For optimal results, stick to a balanced diet and exercise regularly.

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How Can Drinking Mineral Water Help With Fat Loss?

Water is an essential element which makes the human body function optimally and efficiently. Considering that an average adult’s body is made up of around 70% water, it should come as no surprise that we can survive for approximately 3 to 4 days without drinking water. Water is the main transporter of oxygen and nutrients to cells, takes away all the waste products and toxins and lubricates the digestive system, our joints and the cartilage surrounding them.

The generally recommended daily amount is around 14 cups a day for men and 11 cups a day for women. It’s important to note that the amount varies depending on your physical activity level, your body size and the overall environment you find yourself in.

Besides being the foundation for the proper functioning of all bodily processes and functions, it’s worth mentioning that water contains no calories, which makes it excellent for fat loss. In this article we present to you 5 reasons why you should drink more water to speed up the fat loss process:

1. It can make you feel full and help curb hunger

The area in your brain in charge of regulating thirst, the hypothalamus, also controls your appetite. When you are dehydrated, the body can receive mixed signals, leading you to believe that you’re hungry when you’re actually thirsty. Research has shown that drinking two eight-ounce glasses of water before each meal helps people lose more fat. So, the next time you’re feeling hungry, try drinking a glass of water first. Keeping yourself hydrated will help you eliminate fake food cravings.

2. It helps you become more focused

Besides the fact that it has no calories, sugar or caffeine, water transports oxygen to your brain in order to make sure that it functions optimally. Even a moderate dehydration can have a negative impact on the cognitive functions, your mood and make you less energized. All these effects can make you binge eat out of stress, eat junk food and eat more calories than you really need. So, the next time you feel a bit lethargic, drink a glass of cold water to bring back the energy levels back up.

3. It helps you get through your workout

Drinking plenty of water can help boost your metabolism, but water also helps with preventing muscle cramps, which allows you to train longer and harder. It’s worth noting that the water needs rise sharply post-workout. When you do long endurance-oriented workouts, drink water with electrolytes and carbs to maintain proper fluid balance and prevent exhaustion.

4. It helps you stay regular

Water plays a crucial role in keeping the digestive system functioning smoothly. Saliva has water and digestive enzymes in it to further break down the food you’ve already chewed into tiny pieces. Then it goes into the stomach, where it balances the acidic environment, thus preventing indigestion, ulcers, and heartburn.

If your diet has lots of fiber, you should be even more diligent when it comes to drinking water, since fiber greatly depends on it. The soluble fiber will absorb the water and transform into a gel-like matter which will slow down the speed with which food leaves your stomach, and insoluble fiber will trap and retain water which will add more bulk and moisture to the stool, preventing constipation.

5. It helps consume fewer calories

Consuming calories in a liquid form like sodas and juices don’t fill you up, and the high amount of sugar in them cause insulin spikes in your bloodstream which eventually lead to crashes. This is why drinking water instead of a beverage sweetened with sugar results in less fat gain in the long-term. If plain water doesn’t refresh you as much, drink sparkling water, or some lightly-flavored version with a low sugar content.

 

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The Benefits Of Using Pre-Work Out Supplements

Taking pre-workout supplements are an emerging craze, but many people don’t know that much about them. Essentially, these supplements are composed of several key ingredients, such as caffeine and beta-alanine, that work together to ignite your training sessions. By taking pre-workout supplements you’re able to achieve peak performance and efficiency in the gym; allowing you to train both harder and longer.

The Benefits Of Using Pre-Work Out

Get More Energy to Workout

Having more energy during a workout is an obvious benefit, and this boost is primarily due to one key ingredient: caffeine. A pre-workout supplement containing caffeine acts as a stimulant, helping you feel energized and ready to take on the world (and more importantly, your workout). When caffeine and arginine are combined, the result is an even more powerful pick-me-up. The key is to have the right combination of ingredients that put some “pep” in your step, while remaining safe to use every day.

Increase Workout Performance and Efficiency

Probably the biggest benefit (and the whole point) of pre-workout supplements is they improve your ability to train harder and more efficiently. Whether you are trying to lose weight or to build muscle mass, pre-workout supplements help you operate at peak efficiency by making sure that you are locked in, that you feel good, and that you have the energy, power, and stamina to dominate your workout.

Weight Loss and Metabolism

One of the more indirect effects of using pre-workout supplements is weight loss, as many of the ingredients (which we’ll get to below) stimulate metabolism. Caffeine, a key ingredient in most pre-workout supplements, is also a proven fat loss aid. When ingested, caffeine raises body thermogenesis and fat oxidation, boosts metabolism, and delays the onset of hunger. This indirect weight loss can be a benefit even if you are not trying to lose weight, as it keeps you lean and fit.

Recover Faster with Supplements

Even though they are taken before a work out, pre-workout supplements help you recover afterwards. Almost every gym-goer knows that working out until failure is the best way to get gains quickly; however, it’s also the best way to ensure that you’re sore for what feels like the rest of your life. Supplement ingredients like caffeine and creatine monohydrate reduce muscle soreness and increase glucose and insulin levels after your workout, helping you feel better faster.

Improve Concentration and Focus at the Gym

The mental aspect is a huge piece of the workout pie, and making sure you stay locked in and focused is imperative to optimizing your results. Pre-workout supplements help prevent you from becoming mentally strained after working out. This is largely due to the caffeine portion of the supplement.

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The Benefits Of Natural Testosterone Boosters For Men

Natural Testosterone Boosters

Benefits a Natural Testosterone Booster:

  • Boost Testosterone Levels– Uses clinically proven natural ingredients
  • Increase Muscle Strength and Size– Progress faster in the gym
  • Lift Mood and Enhance Focus– More confidence and energy during workouts
  • Increased protein synthesis– Absorb more of the protein you are eating
  • Help lose Body Fat– Produce more muscle which helps to lose excess body fat

Picture it this way: Women can only build a small amount of muscle naturally, no matter how hard they train and diet. They hit a physical peak – and are unable to progress any further – This is due to their naturally low testosterone levels.

Men hit a similar peak for the same reasons, it just takes longer – the only difference between the two is testosterone. It’s all about your genetic limit – some guys have more Testosterone, others have less. Testosterone boosters are products formulated to expand that limit. They get the most out of your training and bring the gains you work your ass off for.

Why Testosterone Boosters?

Testosterone Boosters are an all natural way to raise testosterone. Unlike steroids, they have no side effects and don’t drain your T-levels after you stop taking them..

Proven Ingredients

Testosterone Boosters are comprised of safe, clinically proven natural nutrients that the body requires to produce testosterone.

Many of these components don’t occur enough in our diets, but are required to boost testosterone – these supplements fill in the gaps. The top ingredients are backed by respected studies with solid proof of their effectiveness.

What are the best proven ingredients?

A testosterone booster is only as good as the ingredients it’s made of. After some long nights of solid research, we’ve pinpointed the most effective nutrients for boosting testosterone – and whether they produce testosterone, free up testosterone or suppress estrogen.

DAA (D-Aspartic Acid) – Testosterone Production: This is by far the most potent ingredient for boosting testosterone. Used as a testosterone booster by sportsman for an added edge, and also aids infertile men. DAA reacts with the brain causing a release of hormones such as the luteinizing hormone (required for testosterone), follicle stimulating hormone and growth hormone. It also loosens the rate-limit of Testosterone Synthesis, increasing T-Levels.

Vitamin D3 – Testosterone ProductionSpecifically D3, the other strains of Vitamin D are nowhere near as effective. Technically a hormone, we absorb D3 from the sun and is heavily linked to testosterone production. The link is believed to involve the luteinizing hormone, and the evidence to support D3’s effects on testosterone is staggering.

Magnesium – Increases Free Testosterone: Magnesium works in a different way. Around 60% of the testosterone in men is bound to Sex Hormone Binding Globulin (SHBG) this takes away the testosterone’s anabolic potency and removes it’s availability from the rest of the body. Magnesium lowers the SHBG count significantly, allowing the body’s free testosterone to increase in number.

Zinc – Testosterone Production/Increases Free Testosterone: A key builder of T levels, especially if you work out a lot. Zinc (first study linked below) prevented a drop in testosterone levels in excessively training wrestlers. The placebo group had their Testosterone levels inhibited, succumbing to the exhaustion from the workload, and noticeably dropped. It has also been seen to lower SHBG and increase free testosterone

Tribulus (or, as its sometimes called – Puncture Vine, Devil’s Weed or Tribulus terrestris) – Increases Free Testosterone: has been marketed for ages as a natural testosterone/libido booster. A flowering plant, Tribulus contains some very interesting steroid like substances called saponins, one of which is called protodioscin. You can find Tribulus terrestris as a stand-alone or in many multiple-ingredient testosterone boosters. Tribulus has special appeal to men because it promises to boost their performance in two key areas: the gym and the bedroom.

What We Recommend At Positive Health & Nutrition

Trec Testo X Pack- 30 sachets RRP:74.99 – Our Price £54.99

This is a revolutionary product which to buy separately would cost over £200 a month. 9 tablets a day, With everything you need and more to boost Testosterone and Growth Hormone. The results are unbelievable one of the biggest selling products in the shop.

Has the benefits of:

DAA

Tribulus

ZMA

Gabba  & 21 other products

TREC DAA- 120caps RRP:34.99 Our Price: £24.99

DAA ULTRA is a natural modulator of endogenous testosterone synthesis, containing pharmaceutical grade D-aspartic acid. It plays an important role in the nervous and secretory systems. DAA ULTRA contains a unique dextrorotatory form of aspartic acid, which enhances testosterone synthesis from cholesterol. High levels of this androgenic hormone stimulate anabolism, resulting in fast increase of strength and muscle fibre mass. DAA ULTRA improves efficiency in athletes, enhances sexual function and increases libido.

Trec Zma- 120 caps RRP:30.75 – Our Price: £23.99

ZMA  is a supplement intended for enhancing physical activity of strength, power, and endurance athletes as well as physically active individuals. ZMA is a complex of chelated minerals (zinc and magnesium) and vitamin B6.
ZMA speeds up your body’s regeneration after intense workout and improves sleep quality and also allows the body to produce more Testosterone.

Trec Tribullon Black- 60 Caps RRP:27.99 Our Price: £17.99

TriBulon Black is a professional pro-testosterone formula contains ultra-concentrated extract of Tribulus, standardized on record – 95% content of bioactive saponins. BLACK TriBulon provides natural plant steroids, supporting the production and secretion of endogenous testosterone – the hormone supervising anabolic processes in the body and regulating sex drive.

These ingredients have a beneficial effect on muscle building, fat burning rate and efficiency of recovery time in athletes and physically active people.

 

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BCAAs (Amino Acids),There Importance And What You Need To Know

Branch Chain Amino Acids (BCAAs) are very popular within the fitness industry and one of the top 5 products we recommend our customers to purchase. They are often taken as a standalone powder, or tablet, whilst they are also a key ingredient in many pre-workouts formulas.

BCAAs are considered the perfect supplement for people looking to put on mass, but more so people who are looking to cut down and shred some body fat whilst maintaining as much muscle as possible.

How Do BCAAs Work?

When you are cutting calories, your body will be in a catabolic state. This means that your body will be breaking down tissue (fat, some muscle etc.) rather than making it (which is known as being anabolic.)

Muscle loss will occur when cutting since your body opts to use the amino acids which would have otherwise been utilised for protein synthesis (to build muscle) as an energy source.

It is generally important to understand how this building muscle business works…

To build muscle, your body’s rate of protein synthesis must be greater than the rate of protein breakdown. When it is the other way round, muscle loss occurs, and when they are equal your muscle mass remains the same.

So how do we get around this?…

BCAAs increase the rate of protein synthesis

BCAAs (such as leucine) stimulate protein synthesis more so than regular dietary protein because they have already been broken down into the necessary amino acids that your body requires to carry out the reaction. Therefore the rate of protein synthesis increases, in addition to the amount of protein synthesis any one particular cell can carry out. This is a prominent explanation for how BCAAs can help maximise muscle recovery.

Muscle repair = more muscle growth!

BCAAs reduce the amount of protein breakdown

This occurs by reducing the number of bases that are released which signal to break down protein. If you consider this in addition to our previous point, and the general formula for building muscle, it is easier to understand how BCAAs increase protein synthesis and reduce protein breakdown, which in turn leads to more muscle being built.

What Are The Other Benefits of BCAAs?

If all that on building more muscle wasn’t enough to convince you. They also have several other benefits which will help you with your fitness goals.

 BCAA supplements can help to reduce tiredness, which can significantly boost your workout. This is one of the key reasons which they are recommended to take before your workout.

They do this by inhibiting the production of serotonin, which often rises during exercise. Serotonin increases the ‘perception of fatigue’ which means you will tire more during your workouts. If you haven’t already worked it out, BCAAs will prevent this from occurring, giving you more energy. Therefore you can work out for longer, push harder and lift even more weight!

 Furthermore, they have been shown to reduce muscle soreness, meaning you can push even harder the days following intense exercise.

Are They Suitable For Me?

As previously mentioned, BCAAs are great for those looking to increase mass, as well as those looking to lose fat. Anyone can take BCAAs – and they will benefit you in different ways.

As individuals age, creating the optimum muscle building environment within your body can be harder to accomplish. BCAAs are a great way for those over the age of 35 to boost the amount of muscle they can build. Even younger lifters who want that extra edge would benefit from these amino acids, especially leucine – having been shown to increase protein synthesis by up to 145%.

BCAAs are also excellent for people following specific diets.

For example: BCAAs are incredibly beneficial to take pre-workout during a fast to fuel your muscles, giving you energy and encouraging them to grow whilst you burn fat!

 

Many people have argued that you can get the same benefits the BCAAs offer from other sources, such as whey protein. Whilst whey is an excellent source of fast absorbing protein, it doesn’t have the same effects as a concentrated source of BCAAs.

The amino acids in whey have to be broken down, therefore it is not as efficient as taking BCAAs alone. This isn’t to say that whey protein is bad – not by any means – but if you’re specifically seeking the properties of BCAAs directly, it will be worthwhile to have a higher dosage

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Benefits of Drinking Lemon Water

Lemon-water

Lemons are packed like a clown car with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fibre.

 

Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature (though lukewarm is recommended). Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are listed below.


Benefits of Lemon Water


1. Reduces inflammation

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

 

2. Aids digestion

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

 

3. Helps you lose weight

Lemons contain pectin fibre, which assists in fighting hunger cravings.

 

4. Cleanses your system

It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

 

5. Keeps your skin blemish-free

The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

 

6. Gives your immune system a boost

Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days.

 

7. Excellent source of potassium

As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.

 

8. Freshens your breath

It also helps relieve toothaches and gingivitis. Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

 

9. Gives you an energy boost

Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression.

 

10. Helps to cut out caffeine

I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.

 

11. Helps fight viral infections

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.


How much?

 

For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice. You can of course dilute the lemon juice more, depending on your personal taste.

Not only are the benefits of lemon water endless, it’s one of the most substantial yet simple changes you can make for your health.

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Most people are deficient in Magnesium… in fact, you probably are too.
Magnesium is the second most abundant element in our bodies, and is used in regulating over 300 enzymes and reactions in the body.

 

Salt Baths

The depleted magnesium levels in our food and water, and the imbalance of nutrients in the foods that we eat have left most of us dangerously deficient in Magnesium.

 

Most of us also have too much calcium in our bodies, relative to our magnesium levels.

 

Many forms of magnesium are difficult to absorb when taken orally, especially for those with a damaged gut.
Here is where Magnesium Salt Baths and Transdermal Magnesium Oil can make a big difference…

 

The skin is the body’s largest organ, and as such, has an amazing ability to absorb, filter toxins, and deliver nutrients to the body. It is also a visible sign of the health of the body as a whole.

 

bath timeWhen the skin has rashes, eczema, psoriasis, dry skin, acne, or other problems, this is often a sign of deeper issues within the body. As the skin is also an elimination organ, the body will push out toxins through the skin when the other organs of elimination (gut, liver, kidneys, etc.) are taxed or burdened.

 

A damaged gut can also make absorbing magnesium and other minerals through the digestive system more difficult, so topical magnesium oil or magnesium baths are a great solution.


Magnesium / Himalayan Salt Baths are great for the Following

 

  • Stress relief
  • Muscle aches
  • Increasing insulin sensitivity
  • Improving circulation
  • Better nutrient absorption
  • Headache relief
  • Speeding up wound healing
  • During illness, especially respiratory illness
  • For children to help mineral absorption and improve sleep
  • For acne, eczema or other skin problems
  • For joint pain relief
  • To help relieve poison ivy or skin reactions
  • Improving skin hydration

How to Incorporate Magnesium/Salt Baths

 

Add a cup of Epsom salts or magnesium flakes and a few tablespoons of Himalayan salt to children’s baths & the same for adults but must be in the bath for at least 20 minutes.

 

If you don’t have time for a bath, magnesium oil also helps.


Magnesium Salt Bath Recipe

 

  • 1-2 cups of Epsom salts or magnesium flakes(magnesium flakes are absorbed much more easily)
  • 1/2 cup Himalayan or Sea Salt
  • 1/2 tsp of natural vanilla extract
  • 10-15 drops of essential oil of choice (I love lavender and mint)

 

Mix the salt and magnesium flakes and then sprinkle with the vanilla and essential oil. The whole mixture gets added to a warm bath, and soaks for at least 20 minutes, though 30 is preferable. Try to make time for this at least once a week, it’s a good idea children get it added to their bath each night.

 

For intensive therapy (illness, eczema, etc.) these baths can be done daily.

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Supplements Checklist & Their Benefits

Protein Powder Night
Essential for the Repair of muscle fibers & Build Of new Muscle Mass.
50% Extra Benefit
Protein Powder / Meal Replacement Daytime
Essential for the Repair of muscle fibers & Build Of new Muscle Mass.
50% Extra Benefit
Test Booster
Helps the absorption of protein to the muscle to massively increase, muscle definition and fat loss.
35% Extra Benefit
Creatine
For increased strength and dry gains, no water retention can be held using this product.
15% Benefit
Pre Work Out
Pre Work Out will help stimulate the mind; increase energy levels give a better pump to enable you to get the best out of your work outs.

Post Work out Carbs
Post Work out Carbs Drink will help replace glycogen and electrolyte levels so you don’t feel tied or weak after a work out
Post Work out Protein
Branched-chain amino acids (BCAA) stimulate the building of protein in muscle and possibly reduce muscle breakdown. It looks after your Muscles repairing them, can stop them losing size and can also help in fat loss.


The Products we recommend for the best results

Protein Powder Day Time
Trec Whey 100 RRP: £43.49 Our Price £34.99 (50 servings)
Reflex Instant Whey RRP: £79.99 Our Price £49.59 (88 servings)
Reflex 3D Protein RRP: £79.99 Our Price £49.59 (51 servings)

 

Protein Powder Night Time
Trec Whey creamy RRP: £57.99 Our price £47.99 (76 servings)
Reflex 3D Protein RRP: £79.99 Our Price £49.59 (51 servings)

 

Testosterone Booster
TestoXpack RRP: £74.99 Our Price £54.99 (30 Servings)
Zma RRP: £30.75 Our price £23.99
DAA RRP: £39.99 Our price £23.99

 

Creatine Powder / Capsules
Kre-Alkalyn RRP: £42.49 Our price £29.99
CM3 Capsules RRP: 27.99 Our Price £17.99

 

Post Workout Carbs
Vitargo RRP: £19.99 Our price: £14.99
Max Carb RRP: £37.99 Our Price: £27.99

 

Post Work Out Protein
Trec BCAA Powder: RRP £29.99 Our Price £19.99
BCAA Capsules: RRP: £29.99 Our Price £24.99

 

Pre Work Out
Saw RRP: £54.98 Our Price £27.99

 

Fat Burners
CLA + Green Tea RRP: £29.99 Our price £19.99
Thermo Fat Burners RRP; £34.99 Our Price: £24.99

 

Joint Support / Vitamins & Minerals
Multi Pack sport RRP: £15.99 Our Price £12.99
JointXpack RRP: £34.99 Our Price £27.99

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Introduction

Pre, during and post nutrition is the key to get optimal results in the gym and for growth and recovery. Pre-workout nutrition is necessary for performance in the gym and post is necessary for growth. The following will provide you with proper pre, during and post nutrition.

Pre-Workout Nutrition
Pre-workout nutrition is very important before a workout. It determines whether or not you have you can achieve your maximum potential during your workout in the gym.
Getting an extra couple reps or increasing the weight is possible with proper pre-workout nutrition. It can be done by eating a proper pre-workout meal one to two hours before (depending on your metabolism and how much you eat) as well as taking a supplement 15-45 minutes before a workout.
These pre-workout meals and supplements will allow you to have increased muscle strength, better endurance, give you increased energy, give you better pumps, burn more calories and fat or improve concentration.


 

There are two things to consider before a workout:

  • Having a meal one to two hours before
  • Taking a proper supplement thirty minutes before.

A Proper meal needs to consists of…
Fruit
Fruit should be eaten at all times throughout the day. They dilate the blood vessels reducing stress on the heart. Dilating the blood will allow blood to flow around the body easier as well as prevent increased high blood pressure if you are taking supplements such as caffeine, ephedrine HCl or fat burners, which are all vasoconstrictors.
Fruits are packed with vitamins and some carbohydrates or simple sugars to fuel your workout. My two favourite pre-workout fruits are bananas, which are packed with carbohydrates and potassium which prevents cramps. My second favourite is oranges, which are high in vitamin C and contains electrolytes which also prevents cramps.
Low GI Carbs
These carbohydrates will fuel your body with energy throughout the entire workout. If you eat a high GI carb before a workout, you will have a lot a energy at the start but quickly start to crash.
Carbohydrates are the main source energy in a workout. I would recommend brown or white rice, brown bread, whole wheat bagel or whole wheat pasta or oatmeal.
Protein – Essential Amino Acids
Protein is the essential building blocks of muscles. Without it, your muscles would not grow. They also ensure proper nitrogen balances in the muscle.
I would recommend eggs, which has a very high biological value. Other good protein sources are chicken or fish which contains Omega 3.
EFA – Essential Fatty Acids
Essential fatty acids are necessary for maintaining high testosterone levels. They also keep the energy levels up and are necessary for fat soluble vitamins. They take a long time to digest and so they are great for people that are hungry all the time because it keeps them full even during workout.
A proper pre-workout meal should be something that is completely digested 15-30 minutes before a workout so the blood can leave the stomach and enter the muscles.
Proper supplementation consists of…
Supplementation before a workout is also necessary for enhancing your workout. Supplements, especially stimulants should be cycled so your body does not build up a tolerance. Most supplements should be taken 30 minutes before a workout on an empty stomach.


 

Here are some great supplements to use before a workout:

Multivitamin
Although food does provide some vitamins and minerals, it does not provide all of them therefore a multivitamin before a workout or in the morning for proper functioning of the body. Choosing a multivitamin high in b-vitamins is important since it helps release energy and also contains anabolic properties.

Creatine
It is a great muscle volumizer and provides energy for the muscle in the form or ATP. This protein is safe and retains water inside the muscle.

Caffeine
Caffeine is a great stimulant to provide your body with higher levels of energy. It is great when stacked with Ephedrine HCL since it helps you burn more fat and have enormous energy levels.
BCAA
BCAA’s are great for maintaining nitrogen balances. They are digested in the skeletal muscle and spare muscle breakdown.
NO2
They provide great muscle pumps for some and also open up the blood vessels so more blood can be delivered to the muscle. This means more oxygen and nutrients can be delivered to the muscle. Some of these contain ingredients such as arginine AKG, citrulline malate and ornithine ethyl ester.
Fat Burners
Fat burners are great for stimulating the body, increasing energy levels as well as burning fat. They are usually vasoconstrictors and should not be stacked with a NO2 product, which do the opposite.
Focus Supplements
Ingredients such as tyrosine and N-acetyl-Carnitine provide your body with mental focus when working out in the gym. It is great for people who take too long of breaks in between sets or give up too easily.
Stamina & Endurance
The best supplement for this is ginseng. It will help sustain energy levels for longer periods of time. It is very common in sports and some multivitamins and is safe when taking correct dosages.

 

The Products We Recommend From Our Shop:

Multi-Vitamins / Joint Support
Trec Multpack Vitamins – 60 caps -RRP: £19.99 Our Price £12.99
Joint Support Pack – Month Supply – RRP: £34.99 Our Price £27.99

Creatine
Kre Alkalyn Powder– 200g – RRP: £42.49 Our Price £29.99
CM3 Tablets– 180 Caps – RRP: £23.49 Our Price £17.99

BCAA`S-
G-Force Tablets – 180 caps RRP: £24.98 Our Price £19.99
G-Force Drink Formula – 300g RRP: £24.98 Our Price £19.99

Caffeine & Focus Supplements
Saw Pre Work 200g – RRP: £54.98 Our Price £27.99
B.P.I 1M.R Vortex 200g RRP:£29.99 Our Price:£24.99

Stamina & Endurance
Trec L-Glutamine Powder– 250g- RRP:£20.25 Our Price £14.99
Reflex L-Glutamine Powder– 250g RRP: £34.99 Our Price £18.39

Fat Burners 
CLA+Green Tea – 90CAPS – RRP:£29.99 Our Price:£19.99

Thermo Fat Burners 120caps RRP:£34.99 Our Price:£24.99

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• The Key to losing weight is to eat small balanced Meals throughout the day, this speeds up your Metabolism and gets you burning Fat. Imagine your Metabolism as a fire, If you throw loads of wood on the fire it will go out but if you keep adding logs slowly the fire will burn for hours.

 

• Each meal is a Balance of Protein, Carbs & Fats from natural sources. The foods you should avoid are convenience foods ( microwave meals & Junk food). Depending How much you weight you want to lose will affect the food choices. Wheat & Diary are ok in Moderation, so things like Bread, Pasta & Milk keep to a minimum. Fruit is also really healthy but full of sugar so use in moderation again.

 

• Try and drink as much Bottled water as possible ( 2 litres Minimum ) This will help flush your system and keeps your digestive system healthy. It will stop water retention.

 

• Sauces & Seasoning can be added to meals to help with flavoring but choose low sugar & salt versions.


Food Choices:


Protein:
• Fish
• Cottage Cheese
• Protein Powders
• Chicken
• Turkey
• Eggs
• Beef

Good Carbs:
• Potatoes (Baked, Mashed, sweet, New)
• Rice (Brown)
• Rice Cakes
• Porridge
• Fruit (In moderation)
• Brown Bread (In moderation)
• Pasta (Brown)
• Salads
• Veg

Fats :
• Peanut Butter
• Olive Oil
• Coconut Oil
• Butter (not marge)
• Whole Eggs


Diet Plan Sample:


Breakfast:
• 2 Whole Eggs
• 2 slices of brown Toast & Veg

Morning snack: 10:30-11.00:
• Protein Shake with apple ( Trec whey 100, Trec Whey Creamy Cocktail, Reflex Instant Whey, Reflex 3D Protein)
• 1 Tablespoon Peanut Butter
• Alternatively Tuna Salad

Lunch:
• Small Chicken Breast
• 50g Rice Or pasta ( Brown)
• Veg or salad

Before Gym:
• Protein Shake Or Natural Yogurt ( Trec whey 100, Trec Whey Creamy Cocktail, Reflex Instant Whey, Reflex 3D Protein)
• Banana, Tablespoon Peanut Butter

After Gym:
• Small Piece Of Salmon, Steak Or Chicken
• Baked Spud
• Veg Or Salad

Before Bed:
• Protein Shake (slow Release, Trec Whey Creamy Cocktail Or Reflex 3D Protein ) / Cottage Cheese Or NaturaL Low Fat Yoghurt

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Supplement Checklist & Their Benefits


Protein Powder Night
Essential for the repair of muscle fibers & build of new muscle mass, Can repair for upto 6 hours.
50% Extra Benefit
Protein Powder / Meal Replacement Daytime
Helps build and maintain muscle mass without the risk of accumulating fat tissue.
50% Extra Benefit
Test Booster
Helps the absorption of protein to the muscle to massively increase, muscle definition.
35% Extra Benefit
Creatine
For increased strength and gains.
15% Benefit
Pre Work Out
Pre Work Out will help stimulate the mind; increase energy levels give a better pump to enable you to get the best out of your work outs.
Post Work out Carbs
Post Work out Carbs Drink will help replace glycogen and electrolyte levels so you don’t feel tied or weak after a work out.
Post Work out Protein
Branched-chain amino acids (BCAA) stimulate the building of protein in muscle and possibly reduce muscle breakdown. It looks after your Muscles repairing them, can stop them losing size.
Joint Support
Looks after, lubricates and gives your Joints all they need and more tobe maintained and prevent injury or damage.


 

The Top Products We Recommend

 


Protein Powder Night Time – Recommended product:
Whey Creamy Cocktail – RRP: £29.99 Our Price: £19.99
Peptide Fusion / 3D – RRP: £79.99 Our Price: £49.59
Protein Powder / Meal Replacement Day Time – Recommended product:
Hard Mass – RRP: £44.99 Our Price: £29.99
Reflex Instant Mass – RRP: £59.99 Our Price: £33.75
Testosterone Booster – Recommended product:
TestoXpack – RRP:£74.99 Our Price £54.99
ZMA – RRP: £30.75 Our Price: £23.99
Tribulon Black – RRP: £27.99 Our Price: £17.99
Creatine Powder/Capsules- Recommended product:
Kre Alkalyn – RRP: £42.49 Our Price: £29.99
CM31250 – RRP: £14.99 Our Price: £9.99
Post Workout Carbs – Recommended product:
Vitargo – RRP: £19.99 Our Price: £14.99
Post Workout Protein – Recommended product:
BCAA Powder – RRP: £19.99 Our Price: £11.99
BCAA Capsules – RRP: £29.99 Our Price: £24.99
Pre Workout Energy Drink – Recommended product:
SAW – RRP: £54.98 Our Price: £27.99
Joint Support / Vitamins and Minerals:
Joint X Pack – RRP: £34.99 Our Price: £27.99
Multipack Sports – RRP: £15.99 Our Price: £12.99

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