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biki kal

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Why do you need a tongue scraper?

Jan 7, 2016

2642

You need a tongue scraper for the following reasons-

1. Improves dental health

By scrapping your tongue, you actually help your teeth. If you do not clean your tongue and it is full of bacteria, the bacteria will also spread to other parts of your mouth including your teeth. It may result in gum infections and cause problems for your teeth. If it somehow gets into the cracks between the gums and teeth, it may result in cavities and other dental problems. The bacteria may spread to your throat and cause different types of throat infections. Sometimes, they also spread to the respiratory system. Using a tongue scraper you can clean your tongue and get rid of all the bacteria and the possible future medical problems. By doing that, you can keep your entire mouth healthy.

2. Increase the sense of taste

If you have a white film on your tongue, it will reduce your sense of taste. You feel taste by using the taste buds on your tongue. If the taste buds are covered with the nasty white stuff, you will not get the correct flavor of the food you are eating. Since your taste buds do not get in contact with the food, so you do not get the actual taste of the food, even though it is delicious. When a scrap your tongue, it will help you to eliminate all the bacteria and the white film over your taste buds. With a clean tongue, you’ll be able to enjoy each and every food that you eat.

3. Stimulate your audience

When you clean your tongue, it will also help you to stimulate your organs. When you massage the bottom of your feet, it stimulates different organs, systems and glands in the body. Likewise, when you scrap your tongue, you stimulate different organs of your body. There are various nerve endings present on your tongue and when you scrap it, it will stimulate different organs in your body. When you scrap the tip of your tongue, it stimulates your heart. When you scrap the sides of your tongue, it will stimulate your spleen, liver and gall bladder. Consider it as acupressure for your tongue.

4. Stop toxin reabsorption

Your body has different ways to excrete toxins from the body. Do you want to reabsorb these toxins? Definitely not.

When you’re sleeping, the body works to get rid of different types of chemicals and toxins present in your system. The white film present on your tongue also contains such toxins and chemicals, which your body is trying to eliminate. If you swallow that, then you are sending back the toxins back to your body system. You can avoid such reabsorption by eliminating the white film by scrapping your tongue in the morning. All the bacteria and the toxins will be removed from your tongue and you will not have to worry about the toxins going back to your body.

5. Deal with bad breath

Bad breath or halitosis is a very irritating condition, which makes your social life miserable. It is actually the smell caused by decaying food cells. When you eat food, tiny particles of the foods create a coat inside your mouth. Generally they are washed away by saliva. If there are bacteria present in your mouth, the bacteria will eat those foods. When the bacteria break down the particles, it results in a natural chemical reaction and from that a horrible smell emerges. When millions of decaying food cells are broken down by bacteria, a bad smell arises, which is called as bad breath. When you scrap your tongue, you can get rid of this irritating social life killer.

Natural remedies at your home

Living Healthy

Jan 6, 2016

3253

At your home, you have several natural remedies available. Using the things present in your home, you can naturally cure several problems.

1. Garlic

Garlic is a natural antibiotic, antibacterial and antifungal. It can be used for curing different illnesses. You can mince 1-2 cloves of garlic and add it to one glass of water. Drink the water and it will help you in fighting different types of illnesses caused by bacteria and other germs.

2. Hydrate yourself and rest

Hydration is very important when you want to keep naturally fine without any type of infection. If you have a fever, it means your body is fighting against any possible germ attack. You can support your body by keeping in hydrated on water and different types of herbal teas. You also need to rest so that your body gets the extra hours for fighting the infection. Extra rest and extra water can help you in nature really eliminating and fighting several problems.

3. Cinnamon

Cinnamon is readily available at your home. It will not only help you in stabilizing blood sugar, but will also work as antibiotic and anti-viral. If you’re sick you can add 1 tablespoon of cinnamon along with 1 teaspoon of honey and make a tea. This will help you to get relief from cough and congestion immediately. It will also lower your fever.

4. Hydrogen peroxide

When you have the first sign of cold, sinus infection, flu and ear infection, you can put little bit of hydrogen peroxide into each ear. Lie down for some time and it will work wonders for you. This is more effective in case of kids. To completely cure infection, you need to repeat the process every few hours.

5. Eliminate white foods

When you see the first signs of any illness, you need to completely remove all types of white foods from your diet. Avoid foods like grains, milk, daily, sugars, cheese, soda, sweeteners etc. Why do you need to avoid them? These foods can suppress your immune function, which will reduce the healing ability of your body, and thereby will increase the length of the infection, and the possibility of getting sick. When you are sick, your body needs to focus on the healing part and not on digestion, and so you should eat less amount of food. Foods like fresh chicken soup and hot liquids will help you to keep your required strength.

6. Hot liquids

This is a very simple and effective treatment. When you see the first signs of illness, you need to drink more hot herbal teas and hot lemon water. The heat will boost your immune system and the same time, the herbs will reduce the infection.

7. Face steam

This is a very simple natural remedy which can be easily prepared at your home. You can make one using different types of kitchen herbs. For preparing such a face steam, first, boil 1 to 2 cups of water and then remove the water pot from heat. Add 2 teaspoons of thyme, oregano and rosemary to the water. Cover it for five minutes using a lid. Now, bring your face directly over the pot. While doing that, you can cover your head using a towel. The towel will hold the heat for a longer duration. Now, breathe in the steam. Keep at it for about 15 minutes. It has many benefits. It will loosen any congestion beside killing bacteria and viruses present in your lungs. It will also kill bacteria and viruses present in sinuses and bronchial. Sometimes, you can also use 1 to 2 cups of vinegar in the steam.

References

1. The Magic Natural Remedy
2. Multiple sclerosis
3. Multiple sclerosis

How to keep your tongue clean

Jan 5, 2016

2898

The following tips will help you to keep your tongue clean-

Clean your tongue regularly to avoid the possibility of bacterial growth. There are toothbrushes available which can help you in cleaning the tongue. Some toothbrushes come with attachments on the reverse side for cleaning your tongue. You can use your toothpaste or other chemicals for cleaning your tongue.
You can use your tongue cleaner or scrapper for thoroughly cleaning your tongue by scrapping it. However, while scrapping, you need to remember not to use too much of pressure. If you apply too much of pressure, it may hurt your tongue. Scrapping should be down in a downward motion. Do it 2 to 3 times. Scrapping your tongue has several benefits and can keep you away from different mouth, teeth and gum problems.
After scrapping, you should rinse your mouth with water thoroughly. Rinse your mouth several times to eliminate all the bacterial growth scrapped from your tongue. Do not drink water without rinsing your tongue first.
You can use saline water to rinse your mouth. You can prepare that at your home. In a half glass of lukewarm water, you can add a half teaspoon of salt. This solution will help you to get rid of the bacteria present on the tongue. Rinse your mouth with the saline water 5 to 6 times in a day.
You can take some toothpaste and create a coat on the tongue before you scrap it. Toothpaste will help you by neutralizing the bacteria present on the tongue. It will be much easier to remove the bacteria when you follow this process.
After scrapping, you can also use a mouthwash. This can be done occasionally . Mouthwash is good for you because it helps in removing the bad odor. The bad odor is caused by deposition of bacteria on the tongue. However, you should not use mouthwash daily because that may result in over drying of mouth. Mouthwash also eliminates the bacteria and other harmful germs from your mouth.
You can avoid some foods such as berries and black grapes. They can create some unwanted colors on your tongue. These colors make your tongue look unnatural. They may also help in growth of bacteria on your tongue.
Start drinking green tea. Green tea is good for you to maintain good health of your tongue. It can eliminate oral bacteria from your mouth. Green tea has some special elements, which helps in removing bacteria that can cause different problems including bad breadth. You can drink green tea 1 to 2 times every day and that will take care of many mouth problems. It will also help you to keep your tongue clean.
Drink lots of water. Dehydration can result in changing color of your tongue. Drinking lots of water may also help you to eliminate growth of bacteria in your mouth. It will also help your immune system to fight off any infection of the tongue, mouth, gum or teeth.
If you’re suffering from high fever, you may see a white layer on your tongue. This white layer also contains different types of bacteria. This layer can be removed with the regular clean up of the mouth and tongue. If you find it difficult to remove that layer, it may be because it’s a fungal infection. You can use some antifungal ointments, which are available in the market, to remove the white film by eliminating the fungus causing it.

References
1. Healthy Tongue Secrets Revealed
2. Tongue Disorders
3. Problems with taste

10 tips for better results from body wraps

Jan 4, 2016

1976

The following tips will help you to get better results from body wraps-

1. Take photos

Before you start body wraps, it is very important to take some photos of the area where you are going to use the wraps. Take photos from both front and side views. You need some clear and well lit photos, which will help you to find results better at a later point of time. We should specially focus on the areas of your belly, stomach, muffin top etc.

2. Measure

If you’re using wraps on your arms and legs, you need to go for the standard measuring. Use a tape measure to measure the places. If you are wrapping your stomach, in that case, you will need to take three measurements. Take one measurement at the belly button, one at 2 inches above it and the third one or 2 inches below it.

3. Take a hot shower

Just before applying the wrap, you need to take a hot shower. A hot shower will open the pores. While taking the shower, you don’t have to use any soap or lotion because they may block pores, which you do not want when you’re going for a wrap.

4. Apply body wrap

Now, apply the body wrap to the specific area. While doing that, you need to keep the lotion side on your skin. You need to keep it in place and for that, you can wrap a layer of saran wrap over the body wrap and cover the area using a clothing item.

5. Keep the wrap

Keep the wrap as it is for some time. You need to keep it for 45 minutes to 8 hours. You should not exceed the eight house mark in any condition. Generally you can keep it for 3 to 4 hours and even sleep with it.

6. While removing

While removing the body wrap, you may find some lotion leftover on the area where you apply the wrap. Instead of wiping it off, you can rub it into your skin till it disappears.

7. Take photos

Once you remove the wrap, take photos of the areas where you applied it. Keep doing that for the next three days. You need some clear photos so that you can compare the results with the ‘before’ photos. Photo should be taken from the same angles from where you to the previous photos.

8. Drink more water

You need to drink at least half your bodyweight in ounces of water. Drink that much water on the day when you body wrap and for the next three days. If you do not drink enough water, you will not see results.

9. Avoid some foods

After the body wrap, you need to avoid some foods such as fatty foods, tea, coffee, sugar, soda, smoking, alcohol etc. Since you do not want to ruin the results of your body wrap, you need to avoid these foods.

10. Do not do some things

When you are wearing the body wrap, do not exercise. Do not exercise the same day when you went for the wrap. The lotion applied in the wrap needs to get completely into your skin, otherwise there will be no results. So avoid exercise on the day. However, you can exercise the next three days. Also do not shower immediately once you remove the wrap. You can shower the next day, so that you can allow more time for the lotion to penetrate the target area.

References

1. Wrap Yourself Slim – Body Wraps Exposed!
2. Body Image
3. Cellulite

10 foods that fight low platelet count

Jan 3, 2016

6146

1. Pomegranate

Pomegranate is high in iron content, which is evident from its rich red color. It can fight platelet reduction problem if you consume it regularly. You can eat the fruit raw or also make juice from it.

2. Folate-rich foods

To fight low platelet problem, you need folate-rich foods. If there is a deficiency of folate in your body, it can cause blood platelet reduction. Some of the folate-rich foods are orange juice, asparagus, spinach and fortified cereals.

3. Milk

Milk contains high amount of calcium, which is beneficial for you because it helps your body to regenerate platelets. It works with milk protein fibrinogen and vitamins K and increases the platelet count. It also increases the ability of blood to form clots. Cheese, yoghurt and other organic dairy products can help you to increase calcium in your body.

4. Papaya

The extract that is produced from papaya leaves is very good for you because it can increase the total blood production and the platelet count. For the extraction, you need to put water and papaya leaves in a kettle and then heat it for about 10 to 15 minutes. The extract thus produced should be boiled the late simmers down to half the volume. You need to drink the extract twice a day and that will increase your blood platelet count.

5. Lean proteins

To reverse the effect caused by thrombocytopenia or blood platelet reduction problem, you need zinc and vitamin B12. And these nutrients are highly available in lean protein foods. If you’re suffering from reduced platelets problem, you need to change your diet and include more of the lean protein foods. Such foods include turkey, fish and chicken. You can also include oysters in your diet because they are also a very good source of zinc. They will help you to increase your platelet count.

6. Foods with vitamin A

If you are suffering from low platelet count problem, you need to eat more foods with vitamin A. It helps in healthy platelet production. Vitamin A helps in protein formation in your body. When you have the necessary amounts of protein, the process of cell division and growth happens without any disturbance. Some of the foods with high amount of vitamin A are carrot, sweet potatoes, kale and pumpkin.

7. Flax seed oil and cod liver oil

When you use flaxseed oil or cod liver oil, helps your body by boosting your immune system. It is a very important blood platelet treatment. Various autoimmune disorders can result in thrombocytopenia or low platelet count. Boosting the immune system helps in reversing such disorders. These oils reduce inflammation and also increase blood circulation in your body.

8. Wheatgrass

You can get chlorophyll from wheat grass. Chlorophyll has a similar molecular structure to that of hemoglobin. It increases blood production and platelet count. Juice extracted from wheatgrass has more than 70% of chlorophyll.

9. Macrobiotic diet

Platelet Disorder Support Association recommends a specific vital anti-inflammatory diet, which helps in optimum blood production. It also helps in combating low blood platelet problem. In this diet, you need to consume whole grains, vegetables and organic beans.

10. Foods high in vitamin K

Vitamin K is essential for optimum cell growth. Your body needs to continuously keep producing platelets to maintain a healthy quantity of platelets in the body, as platelets last up to 10 days only. You need a high-calorie meal which will increase the production of blood platelets. Eat more eggs, liver and kale to increase platelet count in your blood.

References
1. Conquer Low Platelets
2. Blood platelet count
3. Blood count

6 tips to lose weight after pregnancy

Jan 1, 2016

3211

The following tips will help you to lose weight after pregnancy-

1. Don’t diet

Even though it may sound very strange to you, you should not diet to lose the post-pregnancy weight. You’re already feeling stressed because of the new role as a new mom, and if you feel deprived of the favorite foods because of dieting, you are likely to gain weight instead of losing it.

2. Breastfeed

Studies have found that if you breastfeed, it will help you to get back to your pre-baby weight faster. Again breastfeeding is good for your baby because it boosts immunity besides providing several other health benefits. Nursing also reduces 300 calories every day from your diet is.

3. Eat more super foods

A new mother needs maximum nutrition, especially more when she’s nursing. You need foods which are high in nutrients and light in calories and fat. Such super foods include fish like salmon, tuna, sardines; milk and yoghurt and lean meats.

4. Move your body

If you really want to lose weight, you will need to move your body. You can add aerobic and strength training exercises, which will help you to burn more calories besides helping you to keep your muscles and bones strong. Exercise is very important for a new mom, because it offers several health benefits. It also helps you to keep away stress, which is very common in a household with a new baby.

It does not mean that you have to go to the gym. It’s good if you can go because it will help you to get back in shape faster after pregnancy. You can easily take a brisk walk with your baby in the morning or in the afternoon. It will pump your heart and will also work your muscles. It may be difficult to find even 30 minutes at a row when you have a new baby, but you can break up the time. You can work out for 10 to 20 minutes sessions whenever you get time and can try 3 to 4 sessions during the day.

5. Drink more water

When you drink lots of water during the day, it does not let you get dehydrated. It is also good for you because it fills you up and you cannot eat more. It also increases your metabolism, which means you will burn more calories. It will also remove all the toxins from your body. By looking at the color of your urine, you can decide how much water you need to drink. The color of your urine should be relatively clear. Also if you’re going to the bathroom every 3 to 4 hours, then you are drinking enough liquid.

6. Get some sleep

It is very important to get some sleep to lose some weight. However, it may be impossible to get eight hours of sleep when you have a new baby. Whenever you get time, you can try to sleep. Because sleep deprivation will make your life harder and will also make the weight loss dream harder for you. You are likely to hold onto your pregnancy weight if you’re sleeping less. When you are tired, the body releases cortisol and such other stress hormones which may result in weight gain. When you’re tired, you cannot take good care of yourself and may also be not inclined to choose healthy food. You also less likely to exercise and watch the food you are eating. You can sleep when your baby sleeps. That’s good advice and you can try to follow it.

References
1. Lose That Baby Weight Program
2. Breastfeeding
3. Losing weight after pregnancy

Intermittent fasting method to build better muscles

Dec 31, 2015

3298

Intermittent fasting is a new method of building muscles and many people are interested in knowing more about it. It may be necessary to do so because of your busy ness or due to some religious factors or you may decide that this is a good way to build more muscle.

Intermittent fasting method can help you to build more muscle, but you need to know a few things-

1. Follow a late-night training session method

If you’re going to follow an intermittent fasting method to build muscles, and if you are going to fast during the day, it is better to start working out in the evening. Before you go into any type of resistance training, you need to eat and so it will be impossible for you to train during the day. Once you complete your training, you should eat both protein and carbohydrate, because that will kick start the recovery process. So, it is better to follow a late-night training session.

Before the training, you need to have a small dinner meal which will work as the pre-workout meal to fuel your workout session. Once you work out during the night or evening, you will also need to have another really good meal before you go to bed.

2. More calories after your workout

You need to place bulk of your calories immediately after your workout when you are trying the intermittent fasting method to build more muscle. When you eat more after your workout, your body will use the food for creating more lean muscle mass. The food will also help boost your recovery from the workout. For that, you need to find out the calorie requirement for building muscle. You can take 20% of the calories before the workout. Mix both protein and carbs. You need to consume about 60% of the calories immediately after your workout. If that is difficult for you, you can spread it in 2 to 3 meals before you go to bed.

You can use calorie dense foods like dried fruit, raw oats, red meat, bagels etc. to reduce the amount of food you need to eat to get the required calories. You also need a higher carb diet instead of a lower carb for building muscle since it is soon after your workout. Just immediately after any workout, you need more carbs.

You will also need some fats. So, you can use a large carb/protein meal immediately after your workout and then a higher fat/protein meal before you end your day. Nuts, butter, oil etc. contain fat and more calories which will reduce the amount of food you need to eat besides offering you with the necessary fat.

3. Eat something just before fasting

If you’re going for intermittent fasting for building muscle, and you have decided to fast during the day, starting from 5 a.m., then you need to eat just before you start fasting. You can eat something when you wake up.

You need to eat about 20% of your total calorie intake during this meal. Eating a slow digesting protein like cottage cheese with red meat is good for this meal. You need to take at least 35% of your daily proteins needs during this meal. It will keep providing your body with a steady supply of amino acids. Add carbs and fats to it. If you want to go back to sleep after your first meal, you can do that. If you have habitually get up early at the same time every day, then you don’t have to sleep. You can start working right away.

The Infographic provided in the courtesy of�Fiitizens, the original image and article�can be viewed here

References�

1. The Chaos Bulk, Intermittent Fasting Method
2. Increasing muscle mass
3. Muscle growth

Different types of Lupus treatments

Dec 29, 2015

4196

Although no cure has been reported for lupus, but there are treatments and lifestyle changes available which can help you in managing lupus symptoms. Treatment methods used for lupus is known as systemic lupus erythematosus (SLE). This treatment process is based on the symptoms and the severity of them. Treatment can help to reduce the symptoms, reduce the inflammation, prevent and relieve flares, prevent possible organ damage and other health issues.

Anti-inflammatory medicines

People who suffer from lupus may suffer from joint pain and swelling. This generally happens in fingers, knees and wrists. Doctors recommend non-steroidal anti-inflammatory drugs or NSAIDs like naproxen or ibuprofen. Such medicines will ease your problems.

Antimalarial drugs

Some medicines which are used for treatment of malaria can also help in treatment of lupus. We are beneficial in prevention of skin rashes, joint pain and mouth sores. There are also useful in eliminating the risk of blood clots which is seen in case of some lupus patients.

Immunosuppressive drugs

These medicines reduce your immune system activity and thereby bring symptoms under control. They help in the possible organ damage due to lupus attacks. However, immunosuppressive drugs can cause severe side effects such as inability of the body to fight infections and higher possibility of some kinds of cancer. Sometimes, they are used with corticosteroids. You need to take them only if prescribed by your doctor.

Corticosteroids

Since because of lupus attack, parts of the immune system may become overactive and attack healthy issues, corticosteroids are used for lupus treatment to weaken the immune response. Problems created by lupus in lungs, heart, brain, kidneys or blood vessels can be countered using corticosteroids. This medicines can be taken as a pill or also as IV. They work fast and reduce the swelling, soreness resulting from inflammation. There also beneficial in prevention of long-term organ damage caused by lupus.

However, there are some serious side-effects caused by corticosteroids-

Higher possibility of infections
Fragile bones or bone damage
Diabetes
Muscle weakness
Cataracts

Weight gain, mood changes, bloating are some other side-effects of corticosteroids.

Anticoagulants and monoclonal antibodies

Anticoagulants will thin your blood and thereby reduce blood clots, which is a very prominently lupus symptom.

Belimumab (Benlysta) was the first monoclonal antibodies drug created for treatment of lupus. It is provided intravenously. By targeting specific immune cells in your body, it can help you by reducing your need for steroid treatment. However, it is not yet been tested for the severe lupus problems. Rituxan is another such a medicine that has been used for treatment of lupus. It is used only when other treatments of the problem are not successful.

Lifestyle changes

Lupus treatment also needs some changes in your existing lifestyle and adopting a healthy lifestyle. It will not only help you feel better but will also prevent the symptoms such as flares. A healthy lifestyle will also keep you away from kidney disease, stroke and heart attack resulting from lupus attack.

Some changes that you can make are-

start eating a well-balanced diet
exercise regularly
get a better sleep schedule
quit smoking which will help you to keep your heart and blood vessels healthy
get lots of rest to avoid fatigue, which is a common lupus symptom
when you go out, always use sunscreen
if necessary, get flu vaccine and pneumonia vaccine to keep yourself away from the infections

Some of these small changes will help you to get a better lifestyle, which will keep away the lupus symptoms.

References

1. Proven Lupus Treatment By Dr Gary Levin
2. Lupus
3. Lupus

10 very important strength building tips

Dec 28, 2015

2136

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1. Warmup

Even though when you walk into a gym to build strength, you are probably very serious about lifting some heavy weights and you want to get started immediately, probably you should start with the basics. You need to perform a thorough warm up before you touch the bar. It can have a huge impact on your ability to provide maximum force. It will help you with efficient movement patterns and higher mental readiness.

2. Prioritize

You need to prioritize the exercises you are going to perform in the workout session. It’s better to start with the heaviest and the most demanding exercises at the start of your workout. It will help you to provide the best performance and derive greatest benefit.

3. More sets fewer reps

Perform more sets of an exercise with fewer reps. You need more first reps while training to get more benefit. When you perform more sets, you get more first reps.

4. Try reverse pyramid

Try reverse pyramid training method. In this, you perform your heaviest work at the start of your workout because you have the highest levels of energy. It makes your successive working sets lighter for you.

5. Practice

To build strength, you need to practice the same movement over and over. If you perform the correct repetitions to master the movement, you’ll be able to do that and it will help you to acquire the necessary strength from the movements.

6. Employ the big four

To build more strength, you need to employ the big four-squad, dead lift, bench press and shoulder press. Your focus should be on these four, and you can add other pressing and pulling movements to complement these four important movements.

7. Add explosiveness

Add explosiveness t a lift. It will make you stronger. When you accelerate your movement, you are applying more force and it will help you to get more strength.

8. Use barbells first

Do not use all the equipments that you see in the gym. Remember that barbell is the king and the dumbbell is queen. You need to start your workout weight different types of barbell exercises. Barbells allow you to lift more weight because you can keep adding more and more weight to the bars.

9. Maintain a log

It is important to maintain a log when you’re trying to build more strength. You can note down your exercises, sets, reps and the results. When you keep track of different exercises and workouts, it becomes much easier for you to find out what is working and what is not. You’ll also be able to find out the best lifts and the most reps you have done for one exercise. When you know that, you can always try to improve those numbers.

10. Don’t overdo it

It is important to limit your lifts. You should do only three or four lifts during a workout. It is also important to keep your workouts short because that will give you the advantage of hormonal surges. You can do many exercises in one session, but it is likely that some of them will not be done completely. You can keep one main lift for each workout, which may be any one of the big four. Then you can add one or two assistant lifts. At the end, you can add core or specialty exercises such as ab exercises, calf or forearm exercises. If you do more than that, it is likely to reduce the results you’re getting from it.

References
1. The Hottes t Guide To Strength Training
2. Why strength training
3. Sample exercises strength

3 reasons why you’re not getting ripped

Dec 27, 2015

2275

Too much cardio

In the exercise and training space people believe that when you lift weights, you get bigger and when you focus on the cardio part, you get leaner. People believe this and so those who want to get ripped or defined always focus on the cardio part. They make cardio the centerpiece. However, even after that they do not see any big difference.

Too much of cardio is not good for you when you’re trying to get ripped. It may actually have a negative impact on the composition of your body. If you do too much of cardio, it will create a catabolic or muscle wasting result on your body which will slow down your metabolism. On the other hand, weight training can actually help you to get leaner. If you take the necessary protein and carbohydrates, lifting will help you to build more muscle. With more muscle, you will have a faster metabolism which will help you to burn more fat and as a result, your physique will become leaner. You will also burn more calories at rest when you are lifting weights. This doesn’t mean you have to stop doing cardio. You need to increase the intensity. In short, high-intensity alternated with low intensity is good for you. It is also better if you can separate weightlifting and cardio sessions.

Too much specialized training

If you are focusing too much on specialized training, that may be the result why you are not getting ripped. If you continue doing single joint exercises set after set, you may not get the desired results. Some of the isolation exercises are very important in bringing out the finer points of your body, but they cannot help you to get shredded. You need to have compound or multi-joint movements as the foundation. They will help you to build the most muscle and will also improve your metabolism.

In this similar way, functional training is also necessary but they may not be able to help you to get shredded. They will help you to improve your core stability and bring out the small muscles. For stimulation of your muscle to the maximum extent possible, you need to use the maximum weight that you can lift. To get lean, you need to hit your big muscles using bigger weights. Compound lifts can help you to get leaner doing fewer exercises.

Not enough heavy lifting

There is another misconception- if you lift with light weight and high reps, you get more shredded. This is not the fruit. If you use high rep sets while lifting, it will increase your muscular endurance but it may not help you in fat burning. It is better to stick to the 8 to 12 rep range for getting more ripped. It will help you to add more muscles and you already know that when you increase your muscle mass, your metabolism increases.

True heavy lifting happens at six reps and below. If you want to enhance your strength and build muscle, you need to take up the maximum weight possible for you and do six reps. When you lift heavy, it increases your testosterone levels and keeps it that way for longer even after the workout. It increases your metabolism and so you burn more fat.

When you go for high weight low repetition sets, you employ fast twitch motor units; you increase the possibility of look significantly larger and at the same time higher metabolism. You need to have a program that employs varying rep ranges so that your body cannot adapt to a specific load. Increase your weight and reduce the reps for better results.

References

1. The 2-2-2-2 Method
2. Weight and muscle gain
3. Healthy eating for a healthy weight

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