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SCIENCE SAYS THIS IS THE SURPRISING REASON WHY YOU CAN’T SHED YOUR BELLY FAT If you are finding it impossible to shift the belly fat it could be because you are producing too much cortisol. Max Workouts has shared a few things you can do to reduce your cortisol. Get more sleep: Dependent on the person, make sure you are getting between 7-9 hours of sleep per night. Your body actually burns fat as you sleep as it uses fat as its primary source of fuel. Consume less caffeine: Caffeine is actually a stimulant and it enhances your cortisol production. Try switching to green tea as this will give you a little caffeine kick while also giving you catachins, which are natural stimulants that help to boost your energy and fight fatigue. Eat more spinach: Spinach is not only a food that helps beat the belly fat, but it also helps balance your body’s production of cortisol. Eat more citrus fruits: Oranges and kiwi fruits have a lot of vitamin C, which also helps slow down the production of cortisol. https://goo.gl/Xwi9jt

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THE 15-MINUTE HIT WORKOUT TO TARGET ARMS This quick arm workout will make your upper body burn and your heart rate soar. Turning your arm workout into a high-intensity interval session makes the most of your time in the gym, both with a shorter bout overall (just 15 minutes!) and by adding even more value to those single-joint moves like curls and tricep extensions. “The moves in this workout are designed to maximize fat burn while targeting specific muscle groups in the upper body for optimum results,” says Derek DeGrazio, trainer and managing partner of Barry’s Bootcamp South Florida. Choose dumbbells that you can safely move with good form for the full minute of each strength move. 60 seconds regular curls 30 seconds jumping jacks 30 seconds rest 60 seconds tricep kickbacks 30 seconds jumping jacks 30 seconds rest 60 seconds military press 30 seconds jumping jacks 30 seconds rest 60 seconds hammer curls 30 seconds jumping jacks 30 seconds rest 60 seconds overhead tricep extension 30 seconds jumping jacks 30 seconds rest 60 seconds alternating overhead press 30 seconds jumping jacks 30 seconds rest 60 seconds curl to overhead press 30 seconds jumping jacks 30 seconds rest 60 seconds plank https://goo.gl/BRkXgD

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FLAT TUMMY WORKOUT EXERCISES CAN BE DONE AT HOME: WORKOUTS 1) Burpees / Squat Thrust – 3 sets 10 reps 2) Crunches – 3 sets 15 reps. 3) Hindu / Judo Push-up / Dive Bombers – 3 sets 12 reps 4) Mountain Climbers / Alternating Knee-ins – 3 sets 15 reps 5) Jump Squat – 3 sets 15 reps 6) Lying Leg Raise / Lift – 3 sets 15 reps 7) Windshield Wipers – 3 sets 15 reps 8) Superman / Extended Arms & Legs Lift – 3 sets 15 reps 9) Leg Pull-In Knee-up – 3 sets 15 reps 10) Side Plank – 3 sets 30 reps 11) Inchworm / Walk Out – 3 sets 15 reps 12) Plank – 3 sets 30 reps Not only these workouts, but also some other workouts can be done at home for flat tummy. #crossnizer #health #lifestyle #healthylifestyle #workout #training #weightloss #Intervaltraining #fitness #bodybuilding #flattummy #exercises

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REGULAR EXERCISE HAS A SURPRISING EFFECT ON ALCOHOL CONSUMPTION Runners love their POSTRUN beer. So much so that sometimes they’ll drink it midrun, trying to accomplish the notorious beer mile. Mixing alcohol with exercising tends to get a bad rap. Often, runners will reduce or abstain from drinking while training for a goal race. But, is having a beer (or two) after a long run really so bad? A new study published in the British Journal of Sports Medicine says maybe not. Researchers found that there was a direct association between ex-drinkers and harmful-level drinkers when it came to risk of death, compared to non-drinkers. They also found the risk of death from cancer increased as weekly alcohol consumption increased. On the flip side, they found that occasional drinking was protective against death from any cause and cardiovascular disease. But all drinkers (excluding those drinking at harmful levels) who met or exceeded the weekly physical activity recommendation of 150 minutes of moderate-to-vigorous intensity reduced their risk of death from any cause and death from cancer. Researchers think this could mean that physical activity can temper negative effects from alcohol. Stick to the Serving Size One drink is the equivalent of a 12-ounce beer, 5 ounces of wine, or 1.5 ounces of distilled spirits. It’s recommended that women have up to one drink a day, and men up to two. Drink Occasionally This report found that occasional drinkers had the lowest risk of death from any cause and cardiovascular disease. Keep Moving Your regular physical activity can help offset occasional excess drinking. Plan your long run before a party that will have the liquor flowing (and make sure to hydrate!) Hydrate and Refuel Before you toss back a postrun brew, it’s important to get some protein in your system (within 30 minutes of completing your workout) and hydrate with water. Try a banana with peanut butter and a glass of water before your suds. https://goo.gl/ZdIKXx

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Science Says That This 10 Minute Workout Is Just As Effective As 45 Minutes Of Running https://goo.gl/USQleu 10 MINUTE SPEED INTERVAL TRAINING WORKOUT (SIT) - Warm up at a light pace for 2 minutes. - Now, push all-out for 20 seconds; recover for 2 minutes at a slow pace. - Do that 20 second/2 minute interval again. - End with one more 20-second everything-you-got burst. - Cool down for three minutes. #crossnizer #health #lifestyle #healthylifestyle #workout #training #weightloss #running #run #Intervaltraining #fitness #exerciseequipment #bodybuilding

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7 Amazing Benefits Of Walking Lunges Doing lunges is a great way to develop thigh muscles and strengthen the hips. They concentrate on two sets of muscles; one on the hip extensors and the second on the knee extensors. The movement in lunges is quite similar to that in squatting. However, while performing lunges one gets a wider range of motion and better stress on the muscles. Lunges can broadly be categorized into two kinds: 1. Stationary Lunges 2. Walking Lunges Walking lunges routine is considered better than stationary lunges as it uses all the leg and thigh muscles. Here is a comparison between the two types of lunges: Stationary Lunges: The stationary lunge involves a downward movement in which there is a strong eccentric contraction of the hams, quads and glutes. This ensures that the entire weight of the body falls on the forward leg. The leg that trails (the backward leg) provides better balance and support to the body. During the upward movement, both the legs take the pressure to push the body back in the standing position. Walking Lunges: In the walking lunge, the downward movement remains the same with exactly the same pressure being put on all the leg and thigh muscles. However, the upward movement is different in this form of lunges. All the focus is put on the forward leg with all the muscles of the forward leg contracting maximally in the attempt to stand straight again. One needs stability while performing this exercise. This is why not much pressure is applied on the rear leg muscles in this lunge workout. Walking lunges don’t work rear leg muscles that well. That is why it is important to perform stationary lunges at regular intervals along with walking lunges. #crossnizer #health #lifestyle #healthylifestyle #fitness #bodybuilding #workout #training #lunges #walkinglunges

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5 BODYWEIGHT STAPLES EVERYONE SHOULD DO STAPLE 1 PISTOL SQUAT The pistol squat, a single-legged squat variation where you hold the opposite leg in front of your body, is the gold standard of bodyweight leg exercises. Though a fairly advanced move in its strictest form, the pistol can be regressed in order to suit both beginners and intermediate-level trainees. In other words, it's a journey, but it's one you can start from wherever you are. STAPLE 2 BACK BRIDGE The back bridge, or ""wheel pose"" in yoga, is a powerful inversion that provides several benefits. The full bridge is fantastic for strengthening the entire posterior chain—glutes, hamstrings, spinal erectors, and upper back—while simultaneously providing an intense stretch for the entire front of the body, including the hip flexors, abs, and chest. STAPLE 3 L-SIT Just like the back bridge, a proper L-sit demonstrates an optimal balance of strength and mobility between the front and back sides of the body. For an exercise that requires no equipment at all, the L-sit can still give you a serious challenge—and a lot of bang for your proverbial buck! L-sits work your arms, chest, lats, abs, hip flexors, and quads, while providing a stretch for the hamstrings and lower back. STAPLE 4 HANDSTAND Handstands provide an intense upper-body workout as well as a wonderful proprioceptive and balance challenge. By inverting your body, you can work your muscles from the opposite angle they're used to. Handstands are also great for overall shoulder health and mobility. STAPLE 5 PULL-UP Bar calisthenics is well on its way to becoming a full-blown sport, and it all started with the basic pull-up. So simple in theory but often surprisingly hard in practice, the pull-up is the only exercise on this list that requires any equipment at all. You will need a sturdy bar or something else you can safely hang from in order to practice pull-ups. #crossnizer #health #lifestyle #healthylifestyle #fitness #workout #bodybuilding #bodyweight

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10 REASONS TO TRY A KETOGENIC DIET The ketogenic diet, also known as keto diet, is a very low-carb and high-fat diet that have many similarities with the low-carb and Atkins diet. The Ketogenic Diet involves drastically decreasing carbohydrate intake and substituting it with fat. The reduction in carbs can put our bodies into a metabolic state known as ketosis. When this occurs, the body becomes exceptionally efficient at burning fat for energy. Moreover, it turns fat into ketones in your liver that can supply energy for the brain. This diet can cause immense reductions in insulin and blood sugar levels. All of these processes have numerous health benefits. There are many forms of the Ketogenic diet, including: - Standard Ketogenic Diet – it is a very low-carb, high-fat, and moderate-protein diet. It generally contains 5% carbs, 75% fat, and 20% protein. - Targeted Ketogenic Diet – it allows you to add more carbs around exercise. - Cyclical Ketogenic Diet – it involves some periods of higher-carb refeeds, like five ketogenic days followed by two high-carb days. - High-protein Ketogenic Diet – it includes more protein. The ratio is usually 35% protein, 5% carbs, and 60% fat. This version is similar to a standard Ketogenic diet. Though, just the standard and high-protein keto diets have been researched widely. Targeted or cyclical ketogenic diets are more radical approaches and primarily used by athletes and bodybuilders. Health Benefits of Ketogenic Diet: 1 Lose Weight 2 Diabetes 3 Epilepsy 4 Cancer 5 Heart disease 6 Parkinson’s disease 7 Alzheimer’s disease 8 Polycystic ovary syndrome 9 Acne 10 Brain injuries Nevertheless, keep in mind that studies into many of these areas are far from definite. #crossnizer #health #lifestyle #healthylifestyle #food #nutrition #healthyfood #diet #weightloss #medicine #ketogenicdiet #ketosis #keto #Diabetes #Epilepsy #Cancer #Heartdisease #Parkinsonsdisease #Alzheimersdisease #Polycysticovarysyndrome #Acne #Braininjuries #Sugaryfoods

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3 STRENGTH TRAINING HACKS FOR WOMEN 1. Lift heavy! To stimulate hypertrophy, which is the key part of muscle growth, you need to lift heavy. Don’t be afraid to challenge yourself with an adequately heavier weight that you’re used to in order to push your muscles to break down and repair much stronger. To correctly determine the right weight for you, pick up a weight and lift it 10 times. If you are barely able to finish those last two reps with proper form, you’ve chosen wisely. On the other hand, if you can easily squeeze another three or four reps, you need to go heavier. Keep injury at bay by maintaining good form and giving your body enough time to rest between training days. 2. Lift a lot! A general rule of thumb for achieving optimal results is to perform two or three sets of 10 repetitions, two to three times per week. Anything less won’t yield significant results. But if you find a way to squeeze this training schedule into your busy week, it will undoubtedly bring you countless benefits such as increased bone density, enhanced metabolic rate, accelerated weight loss and optimal heart health. However, watch out for overtraining, since it can lead to damage of skeletal muscles and cause prolonged muscle soreness. 3. Try different things! Don’t get stuck with the same routine for too long. Usually it takes a few months before your body gets too comfortable with the challenges of any given program and progress begins to stall. Avoid adaptation (and boredom!) by changing your routine, adding new exercises or increasing the weight you’re using. Fortunately, the list of exercises to choose from is practically endless, so you shouldn’t have any trouble finding plenty of exercises that are perfect for you. #crossnizer #healthylifestyle #lifestyle #weightloss #Intervaltraining #fitness #exerciseequipment #bodybuilding #strengthtraining #Lift #musclegrowth #overtraining

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Honey Lemon Water: 5 Reasons to Drink It in the Morning & How To Make Honey Lemon Water? 1.It Boosts your Metabolism Lemons are filled with citric acid and the citrates form an important part of the citric acid cycle or the Krebs cycle or TCA cycle. This is a set of chemical reactions that are a part of almost all metabolic reactions and forms two-thirds of the energy that comes from food. 2. It Bolsters your Immune System Lemons are rich in vitamin C which provides a great defense against colds. It also helps to increase the absorption of iron by the body. Iron is a necessary part of the immune system. Lemons are also packed with potassium which helps control blood pressure and stimulate brain and nerve function. 3. It’s a Great Digestion Aid Lemon, honey and warm water can give you digestion a great boost. It is made up in a way similar to saliva which makes it a great aid to digestion. It also stimulates the production of bile in the liver which is an important part of digestion. Lemon juice also helps to relieve the symptoms of indigestion such as heartburn, belching and bloating. 4. It’s Great for Skin Honey lemon water has a number of positive effects on your skin. Lemon itself is known for being able to cleanse and purify your blood which makes it a great cleansing agent. Mixing up a batch of honey lemon water increases the collagen levels in your skin. 5. It’s Great for Weight Loss Lemons are rich in pectin fiber and low in calories. So they leave you feeling fuller without having to actually eat a lot. Combining water with lemon and honey also increases the alkaline nature of your stomach which helps to burn through fat. It’s been shown that eating an alkaline-heavy diet does actually cause you to lose weight faster. Starting out your morning with something healthy like honey lemon water also causes you to make smarter eating decisions throughout the rest of the day. #crossnizer #healthylifestyle #lifestyle #food #nutrition #healthyfood #diet #weightloss

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3 WAYS TO ADD STRONGMAN TRAINING INTO YOUR WORKOUT You can actually integrate some classic strongman exercises into your own workouts, even if you don't have special equipment. In fact, even if you're just at your regular gym, you can benefit from strongman training with these classic moves: 1. HERCULES HOLD But you don't need to pull a Phil Pfister to try this at home. In fact, all you need is a cable crossover machine. Attach handles to the bottom pulleys and lift them straight out from your sides. Hold for 30 to 60 seconds. Do two or three sets. 2. FARMER’S CARRY Fortunately, you don't need steel beams to practice this at home. Pick up a set of heavy dumbbells or kettlebells—watch your knees!—set aside a section of the gym where you can walk unimpeded, and do a few laps. This exercise will seriously challenge not only your legs but also your works your core, grip, and traps. Do two to three sets of 30 to 60 seconds each. 3. STRONGMAN DEADLIFT Deadlifts have always been a staple of powerlifting and strongman competitions—no surprise there. But one interesting wrinkle of the 2009 WSM competition was the Car Deadlift, which challenged competitors to deadlift Mitsubishis with wheelbarrow-style grips, rather than the traditional barbell grip. Start with a relatively light load to get accustomed to the proper form, and then work your way up to a challenging weight as you would in a traditional deadlift workout program. #crossnizer #healthylifestyle #lifestyle #fitness #exerciseequipment #bodybuilding #training #WORKOUT #STRONGMAN #HERCULESHOLD #FARMERSCARRY #STRONGMANDEADLIFT #deadlift #workoutprogram

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Health Benefits of Quinoa Quinoa is one of the biggest health foods in the world with many people embracing it. It’s gluten-free and high in protein. It’s also one of the only plant foods that has the nine essential amino acids your body needs to get from food. There are many health benefits of quinoa, mostly related to how nutritious it is. Here are some of those benefits. Quinoa is One of the Most Fiber Rich Grains There Is There are plenty of uses for fiber. It relieves constipation, reduces blood pressure to prevent heart disease, and is used in the control of diabetes. Fiber brings down cholesterol and glucose levels and reduces your chance of developing hemorrhoids. Quinoa can also help you lose weight because it takes much longer to chew to leave you feeling fuller faster. It also has less calories and is less “energy dense” than other foods. Quinoa is Packed With Iron Iron is used by the body to keep red blood cells healthy and is used in the production of hemoglobin. Quinoa is Gluten Free If you’re going gluten free for your diet or because you have an actual gluten intolerance you need to embrace quinoa. There are plenty more gluten-free choices than there’s ever been but there still isn’t enough. Quinoa is a great way to stay gluten free. Quinoa Helps You Lose Weight Quinoa is rich in fiber, which helps you shed those unwanted pounds and remove the stubborn fat. Fiber also fills up your stomach and keeps you full for longer. Because of this you also end up eating less as a result. Quinoa is a Powerful Anti-Inflammatory While the official research isn’t in just yet many people are saying that they feel a lot of relief from inflammatory conditions after making quinoa a part of their diet. Quinoa is rich in vitamins and minerals and some of the most important nutrients for tackling inflammation are phytonutrients. #crossnizer #healthylifestyle #food #nutrition #healthyfood #diet #weightloss #Quinoa #protein #glutenfree #cholesterol #bloodpressure #Iron

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Tip: The 10-10-10 Treadmill Sprint Workout Want a bigger engine? Do metcon with progressive overload. This is tough and it only gets tougher... but so will you. Take a look. What You'll Need Any treadmill that can provide at least a 10% graded incline. How It Works 1. Start by standing with your feet on the outside edges of the treadmill (not on the belt). Set the machine on a 10% incline and a speed 1-3 miles per hour faster than what you normally jog. If you normally jog at 6 mph, start the program at 7-9 mph. Let the treadmill build up to your desired speed and incline. 2. Once the treadmill is humming at full-speed, jump on and sprint for 30 seconds. As soon as you finish, grab the sides and jump back onto the non-moving part of the deck. 3. Rest for 30 seconds, repeating this cycle for ten ""reps"" or rounds. 4. With each round, try to increase the speed of the belt until you're able to achieve 10 rounds at 10 miles per hour at 10% incline. Remember that after every 30-second sprint, you rest 30 seconds. As an example, a build-up workout might look like the picture. Then, at your next workout, increase the speed by .2 mph (that's point two mph, not two) for each rep, trying to get up to full-speed early in the reps. The Treadmill Push Challenge A great twist on this challenge that uses the same time intervals – 30 seconds on, 30 seconds off – is the 30-30-10 Treadmill Push Challenge. In this variation, instead of sprinting on a moving belt, you push against a static belt when the treadmill is off. Simply step onto the belt, place your hands on the front handles of the display, and start pushing as fast as you can for 30 seconds. Rest for 30 seconds and repeat until you make it to 10 rounds. #crossnizer #healthylifestyle #running #run #Intervaltraining #fitness #exerciseequipment #Workout #sprint #treadmill #Reps #Speed #cardiotraining #cardio #training

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9 Tricks to Look Bigger Instantly 1. Stay Hydrated 2. Boost Your Carbs Intake 3. Choose Your Creatine 4. CONSUME GLUTAMINE Although the effects L-glutamine on muscle growth may not be as instant as those of creatine and carb loading, it’s still one of the key ingredients that can help you in increasing your size. 5. Step Up your Glutamine Intake Although consuming L-glutamine after workout will deliver certain results, you can take your glutamine supplementation one step further by consuming L-alanyl-L-glutamine. This amino increases your muscle size using a different mechanism. 6. Turn To Taurine Although taurine can provide you with some energy boosting effects, this amino acid is much more efficient in helping you put on size. 7. POTASSIUM SUPPLEMENTATION Although potassium is not unknown ingredient in athletes’ lives, most of them use it for replenishing their energy levels. However, this electrolyte has another important function. It can help you increase size in no time. 8. Glycerol Supplementation Glycerol is a polyol compound which is primarily found in the triglycerides. It can be very effective in increasing the muscle size due to its hydroscopic property. 9. Boost your muscles with Nitric Oxide Nitric oxide is a powerful vasodilator. It helps your blood vessels relax, thus widening their diameter and increasing the blood flow. As a result, greater amount of blood comes to the muscles. Assuming that you’ve already provided your body with glycogen, creatine, glutamine, taurine, potassium and glycerol, this increased quantity of water will swell up your muscles to their maximum. Another benefit of increasing the blood flow is the increased supply of oxygen and other nutrients to your muscles. #crossnizer #healthylifestyle #food #nutrition #healthyfood #diet #weightloss #fitness #bodybuilding #Glutamine #Taurine #POTASSIUM #Glycerol #NitricOxide #Hydrated #carbohydrate #Carbs #Creatine #GLUTAMINE #supplements #nutritionalsupplements

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7 Things You Should Know About MILK Healthy Bones and Teeth Milk is a great source of calcium, which is essential for healthy bones. Amazing Complexion Cleopatra knew what she was doing when she took baths in milk. Milk helps to keep your skin supple, soft, and glowing. This is thanks to the many vitamins and nutrients that are essential to skin health. We’re not saying you need to fill a tub with milk and relax, but drinking at least two glasses per day will provide you with this benefit. Heart Health Although most of the focus of calcium is on bones, it has also been shown to reduce cardiovascular disease and the chances of strokes. Two long-term studies in Japan have positively shown a correlation between daily calcium intake and a reduction in stroke, atherosclerosis, and cardiovascular disease. Weight Loss Studies show that women who drink low-fat or skim milk lose more weight than those who exclude milk from their diet. Cancer Intake of milk may also provide relief to those suffering from colon cancer. New study suggests that a diet rich in dairy products may slightly extend lives of people diagnosed with colon cancer. Muscle Growth Milk is also great at improving muscle growth. This is due to the protein found in milk. Many athletes drink milk following a workout, as it provides the body essential nutrients needed to recover. In addition, milk helps to prevent muscles soreness and replenishes the fluids that were lost during physical activity. Disease Fighter Over the last few decades, researchers have found that milk helps prevent many different diseases. This includes its ability to help lower high blood pressure and reduce the risk of strokes. In addition, milk has the ability to reduce the production of cholesterol by your liver, and helps improve eyesight. #crossnizer #healthylifestyle #food #nutrition #healthyfood #diet #weightloss #vitamins #bodybuilding #MILK #healthybones #healthyteeth #complexion #hearthealth #cancer #musclegrowth #diseasefighter

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Fast-tempo music improves bodybuilding performance Many bodybuilders think that working out with fast-tempo or aggressive music helps them unleash their full potential, and science seems to strongly support this belief. One British study found that listening to faster music leads subjects to work harder, compared to exercising with slow-tempo music. Also, another study conducted by sports psychologists from Brunel University in London found that specific genres of music are best suited to specific types of exercise – more specifically, rap music is best suited for stretching and running, while dance music is a better match for strength training. In addition, the frequent tempo changes in rock music can negatively influence your workout rhythm, so keep that in mind when choosing motivational tunes for your next workout. #crossnizer #workoutsounds #workout #healthylifestyle #running #run #Intervaltraining #fitness #training #bodybuilding #trainingpace #trainingsounds #worksoundtrack #workoutsound

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The 7 Best Things to Eat and Drink After Your Workout Whey Fat-torching, energy-restoring protein, plus lactoferrin for immune support Eggs A complete protein source, including branched-chain amino acids for faster recovery Sweet Potatoes A good nutrient-rich source of carbohydrates Avocado Monounsaturated fat for muscle repair and B vitamins to jump-start your metabolism Cherry Juice An arsenal of antioxidants to fight off muscle damage Green Tea An energy boost when you need it most, together with fat-burning, free-radical-fighting compounds Chocolate Milk All the hydration you need, plus nutrients to help you recover #crossnizer #healthylifestyle #food #nutrition #healthyfood #diet #weightloss #vitamins #workout #Whey #Eggs #Sweetpotatoes #Avocado #Cherryjuice #Greentea #Chocolatemilk #training #bodybuilding #energydrink #aminoacids #antioxidants #muscle #carbohydrates #metabolism #fatburning