Trainer » Uel Abraham

5 Amazing Supplements For Weight Loss

Uel Abraham — Thu, 05 May 2016 12:45:38 +0000

For many, the primary concern for their body is gaining weight and more muscle mass. However, the pressing urge by some to lose weight cannot be overlooked.

This, of course, is achievable by doing the right exercises and weight loss training. But without the catalysts to speed up and support you in this, you’ll be going through a more strenuous process. These supplements are designed to make you reduce your appetite by making you feel more full so that you consume fewer calories, reduce absorption of unwanted nutrients in excess like fats, and increase fat burning making you burn more calories.

Basically, these supplements are in one way or the other all trying to help in burning more calories.

This article shows you 5 amazing supplements you should take along with you on your quest to lose weight.

Caffeine

This substance is regarded by many as the most used psychoactive substance in the world. A psychoactive substance is a pharmaceutical chemical that changes brain function and results in alterations in perception, mood, or consciousness. It is found naturally in coffee, green tea, and very dark chocolate. Why is it an important supplement for weight loss?

Caffeine is an amazing metabolism booster. In fact, studies have shown that caffeine can boost metabolism by 3-11%, and even increase fat burning levels by as much as 29%.

However, this supplement has side effects. Some of these include interference with sleep, addiction, diarrhea, etc.

Cambogia extract

The Cambogia fruit itself is small and green. The extract comes from the skin of the fruit which contains hydroxycitric acid (HCA). This ingredient has been shown by studies to burn an average of 2 pounds over 2-3 weeks. It has not been discovered to have any noticeable side effects and is a recommended supplement.

Hydroxycut

This is a very important weight loss supplement. This is large because it contains several ingredients that help with weight loss, including caffeine and a few extracts from plants like the raspberry.

It has been used for more than twelve years, and research has shown very positive yields. One research reported a stunning 21-pound loss over a period of 3 months.

Orlistat

A pharmaceutical drug that helps in aiding weight loss, by as much as 6 pounds within only a few weeks according to research. This pill works by inhibiting the breakdown of fat in the gut. This consequently makes you take in fewer calories from fat.

Many see this drug as not just a tool for weight loss, but health in general. Following a study that showed the drug to reduce blood pressure slightly, and also the risk of developing diabetes by 37%.

Green Coffee Bean Extract

This is literally “green coffee”; normal coffee that hasn’t actually been roasted. It’s known to aid weight loss because of the substances in it; caffeine and chlorogenic acid.

Caffeine does increase fat burning but chlorogenic acid does not. Although, these two make a good combination as chlorogenic acid helps in slowing down the breakdown of carbohydrates in the gut.

This prevents excess carbohydrates from turning into fats.

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5 Ways To get Ripped Abs

Uel Abraham — Wed, 04 May 2016 09:56:49 +0000

Having a nice six ripped six-pack is fast becoming a necessity, for both men and women. It is not just aesthetically pleasing but it also offers health benefits such as better stamina and balance.

You may have trained your abs in the past, but never the right way. This article shows you 5 ways you can train your abs to get them ripped.

1. Eat protein

Protein doesn’t just help you build muscle and repair damaged tissue, it also helps in burning fat. Protein has the highest thermogenic level amongst other macronutrients like fats, carbs, etc.

The thermogenic level is generally the amount of energy used above the resting metabolic rate due to the cost of processing foods for use and storage.

Professionals insist it is a necessity to eat high amounts of proteins for growth and getting fit.

2. Eat healthy fats

It is a myth that you CANNOT eat fats if you want a six-pack. They key is just eating healthy fats; polyunsaturated and monounsaturated.

This will include fats like olive oil, raw nuts, fish oils, and the like. These fats are mainly good for you because they help keep your insulin levels stable. When this is stable, it is much easier to lose belly fat and replace it with muscle.

3. Mix it up

A lot of amateurs feel that the way to get a washboard belly is by doing a thousand crunches a day, but, this is a heavy misconception. In fact, training like that leaves you more prone to injury and is probably not as effective as you think.

A more effective way to burn belly fat and build muscle is by mixing up your workout. Try incorporating squats, barbell deadlifts, push-ups, shoulder dips, mountain climbers, etc. into your training schedule.

Another tip given by Professionals for burning fat quicker is to do your sets of workouts at a faster pace.

4. Keep a balanced diet

As much as you are expected to eat the right foods, and avoid junk and unhealthy foods, It is also imperative that you keep a balanced diet. The body doesn’t just need proteins when you work-out, it needs other nutrients such as carbs, vitamins, and other minerals you can’t get only from proteins.

Arriving at the right balanced diet may be tricky. What is the right amount of carbs to eat? Or fats? Or vitamins?

Most professionals suggest eating more of your carbs after your workout and this is because they are quickly absorbed by the muscles and promote quick growth. The right fats will help keep your insulin level stable which allows you to burn fat quicker.

The general point is that every macronutrient has a part to play in the body, especially when training.

5. Keep focused

With all the right training and eating, you wouldn’t go as far as you desire if you’re not focused. Keeping focused is paramount to any type of training, and not just abdominal training.

Conclusion

Eat healthy, train right, and keep focused for a ripped abdomen.

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5 Reasons That Would Why You Should Love Push-ups?

Uel Abraham — Wed, 04 May 2016 01:37:28 +0000

For a lot of people, the thought of performing a push up after a while is boring. While these may be an offset to training, it will be incorrect to say it is ineffective, in fact, reprehensively incorrect.

For a quite seamless exercise when it comes to performing the motions, the standard push up works almost every muscle in the body which gives much better muscle tone and endurance. If you’re not persuaded to do pushups, it Is probably because you don’t understand the importance. Read on to learn more.

#1. Muscle Stretching for Health & Vitality:

This is one of the most under spoken benefits of doing pushups. As you lower yourself to the floor, your back muscles are effectively stretched and when you push back up to the starting position, the biceps, in turn, undergo a full stretch.

This doesn’t just improve flexibility but helps to prevent injuries.

#2. Enhanced cardiovascular system:

Pushups are a compound exercise which means it works for multiple muscle groups. When you simultaneously work for large muscle groups, the heart works harder and delivers oxygen-rich blood to the muscle tissue.

#3. Protects Shoulder from injury:

One of the worse but painfully common injuries for older individuals is a rotator cuff injury of the shoulder. Protecting this muscle should be a priority.

The standard push up has been found to be among the most effective ways to guard the shoulder joints from injury; especially in older male adults. Because push-ups call upon stabilizing muscles, which surround the rotator cuff joint, this area of the body is strengthened and conditioned for dynamic movements.

By supporting the strength and health of the shoulder muscles, the likelihood of debilitating injuries significantly lowers.

#4. Improved posture:

Improper posture can destroy your health and comfort as you age and one of the main reasons for bad posture is weak core muscles.

In order to properly hold your shoulders and back, your entire core must be strong enough to support its vertical positions. When push-ups are properly executed, the muscles responsible for supporting posture are strengthened and fine-tuned. Moreover, as you regularly engage in push-ups, your body will naturally be bent towards proper posture. This is one of the most influential yet seemingly passive benefits of pushups.

#5. No Cost:

Most people run away from the gym because it’s expensive. However, how much does it cost to do push-ups, a full body exercise? Time and dedication which everyone can afford.

Conclusion

By doing pushups, you effectively fatigue major and minor muscle groups, which provide the same benefits as a traditional full body exercise performed at even the most expensive of gyms.

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5 Health Benefits of Eating Ginger

Uel Abraham — Sun, 01 May 2016 02:16:22 +0000

Ginger is regarded as one of the delicious and at the same time hottest spices on the planet. Apart from its taste, it is heavily loaded with nutrients and bioactive compounds that have multiple benefits for the body and brain.

Discover these 5 amazing benefits of eating ginger.

#1. Contains Gingerol: What is gingerol?

It is a very nutritious flowering plant originally from China. It is within the same family of more common plants like turmeric, cardamom, and galangal.

The stem is the highlight of the plant ironically. This is where the ginger is found. It is particularly used in aiding digestion, reducing nausea and fighting the common flu. Research has proven that multiple medicines have this substance in more than trace quantities.

#2. Reduce muscle pain and soreness?

Are you a bodybuilder or athlete? If yes, ginger isn’t a bad substance for you at all because it has been shown to be effective against muscle pain linked to exercise.

In recent studies, it was shown that consuming as little as 2 grams of ginger a day for a period of 11 days significantly reduced muscle soreness in people performing elbow exercises. It is noteworthy that ginger doesn’t have an immediate impact, but progressively on a daily basis is significantly effective in relieving muscle pain.

#3. Significantly reduce menstrual pain:

This for many ladies is an issue that they will definitely rather go without. In fact, one of the main traditional uses of ginger is pain relief, including menstrual pain.

In one study where 150 women were instructed to take 1 gram of ginger powder daily for the first three days of the pain, the pain was effectively reduced.

#4. Better brain function:

As you may know, oxidative stress and inflammation can accelerate the aging process. In fact, these are believed to be amongst the main causes of Alzheimer’s disease.

But guess what? Research has shown that the high level of antioxidants and bioactive substance in ginger can inhibit inflammatory activity in the brain. Moreover, there is also evidence that can enhance brain function directly.

#5. Can help with Osteoarthritis:

What is this to start with? It is a common disease that involves the degeneration of joints the body, leading to joint pain and stiffness.

In research, a controversial trial of 247 people with osteoarthritis of the knee, those who took ginger extract had less pain and required less pain medication.

Conclusion

These are just 5 benefits of this food. Who knows? You could even discover more benefits once you add it to your daily diet.

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5 Surefire Ways to Increase Punch Power

Uel Abraham — Sun, 01 May 2016 01:22:36 +0000

For the average person, this may be quite a weird topic, but for the MMA and boxing athletes, it means everything. Knowing how to throw a proper punch is the first step to learning how to hit with power, and maintain balance and positioning.

It is true that some fighters are naturally more powerful with their hands, but nonetheless, every fighter can increase their punch power following these 5 amazing tips.

#1. Strengthen your legs:

The amateur athlete may shrug this but the experienced fighter knows that true brut power, thrown in a proper punch starts from the legs. They are the foundation of strength and technique.

So if you know this, you should undoubtedly know how important it is to train them. Most people train their legs by running which isn’t bad, but for power, you need anaerobic exercises like cycling, squats, jump ropes, leg lifts and other plyometric exercises (jump training focused on exerting maximum force in short periods of time in order to increase power)

#2. Plant your feet:

Don’t be surprised about the emphasis on the leg strength, it does a whole lot for punch power. When you throw a punch, it is important to keep both feet on the ground to not just maximize your power but ensure you maintain your balance should you swing and miss.

#3. Improve Your Speed:

For me, this is the most important attribute a boxer has, speed. It is usually what determines who gets more punches and dodges more as well which usually wins the fight.

They say that speed equals power and this is true to an extent. Why? It is usually the fast punches you don’t see coming that do the most damage. There are many drills to work on speed. Shadow boxing and the speed bag are the two I would highly recommend.

#4. Relax:

This is another very important aspect of fighting. It is almost impossible to get anything done right when you’re not relaxed. You see, you’re not as effective when you throw so much energy into your punches, staying loose and relaxed will help you stay focused and keep right timing for when to launch in for the kill. It helps your punches flow better, increasing their velocity.

The tension just makes you heavy, you need to relax to allow your body weight to be driven into punches. This is what gives explosive power to many power punchers like Anthony Joshua, Mike Tyson, Lennox Lewis, and George Foreman!! Whose fight style is quintessential to the art of relaxation.

#5. Precision:

It is important to be precise with punches. Even if you can hit harder than Mike Tyson and George Foreman combined, if you’re not accurate, you wouldn’t be effective.

This is particularly hard against a fast-moving opponent with good footwork such as boxing attraction, Floyd Mayweather. Boxing is a technical sport, and it is important to know that the most effective punches are those thrown to the temple and chin. If you can hit an accurate power punch to any of these areas, the probability of your opponent getting up within the ten counts is 0.

Conclusion

Boxing is a technical sport and like any other of its kind, it skills in different aspects of the sport that makes you ultimately the best. Use these tips to work on your boxing power and I dread for even your sparring partner.

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5 Foods to Shred Weight

Uel Abraham — Sat, 30 Apr 2016 10:16:31 +0000

For people trying to lose extra weight, the question “what foods do I eat?” always arises. As you should know it is impossible to go without food and stay alive and unreasonable to starve yourself of food in order to lose weight.

This article is to help you identify 5 great foods you can eat to lose weight and stay healthy at the same time.

#1. Whole eggs:

This may be ironic as there have been tales of this food having unwanted cholesterol quantity. Improved research has shown that this is false and on the contrary, they are among the best foods you could eat to lose weight.

Why? They’re high in protein, healthy fats, and can satisfy your hunger with a very low amount of calories. These are very nutrient dense and can help you with all the nutrients you need on a strict calorie diet.

#2. Salmon:

This fish is not just very tasty, but very healthy as well. Like most other oily fish. It is loaded with high-quality protein and healthy fats like whole eggs.

It is also heavily packed with iodine which bolsters the thyroid to keep metabolism running optimally. In fact, research has shown that a lot of humans aren’t getting the right amount of iodine and foods like salmon amongst others have been duly recommended.

#3. Potatoes (boiled):

You may have previously thought that this was just high carb food that wasn’t the healthiest for weight loss but gets ready for a new belief on it.

They have numerous qualities that make them perfect for weight loss and general consumption. Why? They contain a wide range of nutrients constituting a balanced diet almost, in itself. However, they are particularly high in potassium which is excellent for the nervous system and blood pressure control.

Just when you thought there couldn’t be more pluses to this food, here comes the fact that it has been rated as one of the most satisfying of foods one can eat when boiled, that is.

Variations of potatoes like sweet potatoes, turnips, and other root vegetables are also excellent.

#4. Tuna:

another low-calorie high protein food. It’s lean fish so intrinsically has very small amounts of fat. This is why it is popular amongst bodybuilders and athletes trying to lose or maintain their weight.

For a higher amount of protein, pick tuna canned in water over in oil.

#5. Nuts:

This article would almost be incomplete without it. Despite being relatively high in fats, they aren’t fattening. They’re excellent for snacks containing a balanced amount of proteins, fiber, and healthy fats. In fact, recent research has shown that eating nuts can improve metabolic performance and even lead to weight loss.

Conclusion

These are excellent foods that will not just help you lose weight but will help you live a very healthy life. Add them to your daily diets and just enjoy the weight difference you would see after a few months.

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Benefits of Being A Bodybuilder

Uel Abraham — Sat, 30 Apr 2016 04:15:08 +0000

Regardless of the many rumors, you may have heard about weight training, you probably understand its value. It is an essential part of any physical training routine and even for overall wellness. This article shows 5 distinct benefits of weight training.

#1. Increased energy levels:

This is predominantly common with most exercises. However, you may think that the intense weightlifting routine tires you out but on the contrary, it significantly boosts your stamina and over time you notice yourself performing these same activities more seamlessly than before. It is noteworthy that it also improves your physical conditioning for other aspects of your active life.

That’s not to say you need to become Arnold Schwarzenegger every time you hit the gym, it is normal to take it easier times and have less strenuous routines.

#2. Increased Power:

Have you ever wondered why boxers never leave weight training out of their schedule? It’s definitely not just for the aesthetic purpose but the incredible and explosive power it gives. Weight training makes you stronger, that’s the simplest way to put it. When you lift weights, you get more muscle, and the more muscle you have, the more capable you are in both your everyday life and your athletic pursuits.

#3. Increased weight loss:

A lot of people don’t want to engage in weight training because they feel it makes them heavy contrary to their desire to shed weight. Well, guess what? Weight training does help you do this!

Research has shown that consistent weight training helps you significantly lose weight. It’s logical, the more muscles bursting out leaves no space for fat and that’s even if you’re only lifting at medium intensity but regularly.

#4. The great look:

Of course, this aspect can’t be overlooked. Almost everyone admires a well built and toned pair of biceps or a ripped abdomen. A bit unfair but true is that your apparent level of physical fitness is directly linked to your attractiveness, so take a hint and do some weightlifting

#5. Brings out the inner athlete:

weight training will make you a better athlete than you potentially are. Be you a boxer, soccer player, tennis player, you name it. Weight training mixed with a bit of cardio for a more balanced result will make you the athlete you would love to be.

Conclusion

These are 5 amazing reasons to do some weight training. Good luck to starters and good job to the pros!

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5 Health Benefits of Playing Tennis

Uel Abraham — Sat, 30 Apr 2016 01:28:10 +0000

Mostly, the health benefits of playing this sport are seldom noticeable when compared to more intense sports like running, swimming, etc.

However, this is because most people are ignorant of the fact that playing tennis for just an hour can burn up to 600 calories making it just as effective as jogging or indoor cycling.

Read on to discover 5 amazing health benefits of playing tennis.

#1. Cardiovascular:

The quick anaerobic movements intrinsically involved in this sport ensure that fat is burnt, increases the heart rate and promotes higher energy levels in the body.

These aid in improving and strengthening the cardiovascular state of the body which in turn also lower risks of heart disease and stroke.

#2. Muscle development:

Tennis helps in providing incredible strength in the muscles, particularly the legs and arms.

Tennis requires a lot of side to side movement at different speeds which test a variety of leg muscles. Moreover, the inherent swinging of the arm significantly improves forearm strength, back muscles, and core.

#3. Coordination:

repetitively playing tennis helps you develop good motor skills required in ball striking, measuring distance and personnel coordination.

Tennis challenges your balance, speed, footwork, hand-eye coordination through a variety of techniques and motions. These transcend past the court and even help other aspects of your life.

#4. Brain Development:

The sport is intrinsically based on geometry and physics and helps with tactical thinking almost like a game of chess. As a large part of playing tennis involves being alert and tactical in thinking to develop shot patterns, tennis constantly helps the brain develop new connections between nerves in the brain.

#5. Self-Esteem:

Playing tennis like any other challenging sport helps you stay motivated and overcome obstacles that you may encounter in your personal life. One research focused on the psychological benefits of tennis among players and non-athletes showed tennis players scored higher on self-esteem and optimism ahead of factors such as anxiety and confusion.

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5 Benefits of Doing Full Body Workouts

Uel Abraham — Fri, 29 Apr 2016 11:24:17 +0000

It’s very common to see people who just want to build enormous triceps and bursting pecs, but is this effective? Well, I wouldn’t say no, but it’s definitely not as effective as doing a full body workout. Choosing the right muscle-building workout program is essential if you want to maximize your gains and get the perfect body shape. In this article, we show you 5 crucial benefits of doing full body workouts.

#1. Time Commitment:

This comes in first because it’s a very precious commodity in such a busy world. Is your excuse for not being able to workout efficiently or at all due to your lack of time? It may well be.

However, you can perform full body workouts just two to three times a week which should not be a huge strain on your time schedule. Although full body workouts may require more time daily, if you think about the entire time used weekly, it will most likely be a reasonable schedule for the benefit it gives.

#2. Increased Strength:

If becoming stronger is your ultimate goal, you have a better chance at scoring if you do full body workout than focus on blowing up your biceps and triceps. Full body workouts allow you to use the most weight which is vital to strength.

Exercises like squats, lunges, deadlifts, bench press, boxing as a general sport, and others are all full body workouts. This is why their usually the most requiring but yield most results.

#3. Increased Muscle recovery:

This is another important benefit. Research has shown that a lot of people quit their workouts because of fatigue caused by slow muscle recovery. Some individuals may have muscles that take longer periods to recover from session to session.

If you are particularly such an individual, full body workouts are ideal for you because you get days off in between to relax and let your muscles recover.

#4. More Time for other Sports:

You may not want to limit your workout to just full body workouts in the gym or at home. Occasionally, maybe once a week if you’re someone like me, you want to go out and play a sport like football, tennis, or swim to mention a few.

Full body workouts permit you the time and spare energy to engage in these recreational sports.

#5. Maximize Your Workout Efficiency:

As mentioned earlier in this article, you mostly like don’t have so much time on your hands to spare. When you focus on the major full body exercises, you stimulate the same muscles within a shorter exercise session. This is how you maximize efficiency.

Total body workouts teach you to focus more on The Pareto principle; an invaluable one. So instead of increasing more dumbbells or machines for your arm workout, focus more on 20 percent of those crucial full body exercises (deadlifts, squats, pull-ups, bench press, standing calf raises, bar curls, to mention a few
) that give you the maximum gains or the 80 percent result from the 20.

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4 Ways to avoid Workout Injuries

Uel Abraham — Fri, 29 Apr 2016 11:15:20 +0000

If you’re very eager to get in shape or take your fitness to the next level, the possibility is that you can wind up with an injury. You may wonder why? Here are five steps to take to avoid getting injured during a workout.

#1: Know Your Body:

This is the first way to avoid injury. For instance, if you know you have a shoulder-related injury, you won’t want to be working the bench press or even doing bicep curls.

This goes for all other parts of the body as well. The idea is just this, if you know a particular part of your body isn’t ready for a workout, don’t stress it.

#2: Consult a Pro:

This is an important way to avoid injury. Some Professionals suggest having a few routines with a professional before starting anything on your own. This will help ensure your body is in proper alignment when you work out which will help prevent injury.

Moreover, it’ll also provide you with the right rhythm for your body type. This includes weight you could lift, rest periods, the progression of exercises, etc.

#3: Warm up and take it slow:

This may be the exact opposite of what you thought the training was about but it’s highly important in a particular scenario. Whatever workout you intend on doing, you’re less likely to get injured if you simply just warm up and slowly build up your pace.

Workout guru, Plancher says “the warm-up helps the muscles handle stress so they are less likely to be injured”. This is why beginners are advised to do a lot of warm up and fewer reps with lighter weights.

#4: Don’t overdo it:

It is easy to get carried away when working out thinking its the heavier weight you lift and the longer time you spend in the gym that will make you ‘Arnold Schwarzenegger’ overnight.

Although doing a particular workout repeatedly will help you perfect it and see more gains, it can also set you up for an injury. Training guru ‘Schroeder’ says doing this leads to “overuse and repetitive use injuries, such as shin splints, tendinitis, and never-ending muscle soreness”

The best way to train is to vary your workouts, for instance, running on a treadmill and lifting weights alternately. It’s also important to give muscles adequate rest between workouts.

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