HOW TO USE ESSENTIAL OILS?

wet grass

The all natural essential oils are good for your health, because they have a wide range of medicinal and therapeutic properties. Their antifungal, antibacterial, and antiviral properties make them a useful product in your medicine cabinet.

They have also been shown to promote healthy sleep, relieve headaches, and alleviate pain. In addition, essential oils can improve skin conditions, help treat the common cold, and encourage healthy digestion.

How to Use Essential Oils in a Diffuser?

Diffuser is a machine, that helps to spray the essential oils into the air. 

It is recommended generally to add anywhere between three and fifteen drops for a 100-milliliter diffuser depending on strength, but don’t be afraid to experiment until you come up with the perfect amount.

Place diffuser on a flat surface, remove the cap, put the absorbing pad into the diffuser  and add a few drops of essential oil on the absorbing pad.

ATTENTION: It becomes dangerous for your health when too much essential oil is dripped into your diffuser. If you don’t feel like you need to leave the room, you cannot have your diffuser on. It is possible to cause dizziness, nausea, headaches, confusion, and lethargy if you diffuse too much at one time.

Popular types of essential oil diffusers include:

  • ceramic
  • electric
  • candle
  • lamp rings
  • reed diffuser
  • ultrasonic
  • car diffuser
  • necklace diffuser
  • aromatherapy bracelet

You can find the best type of diffuser from our shop.

How to Inhale Essential Oils?

The simplest method of inhalation is to open a bottle of all natural essential oil and inhale deeply for a few times. remember not to let the undiluted oil touch your skin.

For the steam method, you’ll need a bowl of hot water and a towel. Place the bowl on a table and add a few drops of essential oil. Place a towel over your head and the bowl. Close your eyes and deeply inhale the steam for several minutes. Repeat a few times throughout the day.

When you’re dispensing essential oils in the air, consider pregnant or breastfeeding women, children, or pets in your environment. Some essential oils can be dangerous.

How to Dry Evaporate?

This method only requires some type of dry material such as a cotton ball or fabric.

Add a few drops of essential oil to the material. Hold this to your nose and inhale or allow the scent to disperse naturally.

You can add the material to the vents in your car, your shirt collar, or your pillowcase.

Also, you can add your favorite all natural essential oil to you special necklace carrier.

Essential oil diffuser necklaces work by holding a few drops of essential oils in a stone, felt pad or piece of clay or glass around your neck and then slowly releasing them throughout the day. You can reap the benefits through the skin where the jewelry is touching or just by inhaling the aroma itself.

You can find the best type of diffuser from our shop.

How to Use Essential Oils on Your Skin?

You can use essential oils for skincare and massage several ways. Dilute essential oils with a carrier oil and apply the mixture to your skin.

For a calming massage, Lavender and Cedarwood essential oils can be added to a carrier oil.

For rejuvenating muscles after a long workout, experience the cooling effect of Peppermint essential oil’s menthol in a sports massage . 

In aromatherapy, many people choose to apply essential oils to the tops and soles of the feet. One common application is using Tea Tree essential oil as part of spa and beauty treatments—especially to help fight odor on particularly funky feet before a pedicure. Just 10–15 drops in a bath of lukewarm water ought to do the trick.

Focus on areas of muscular pain, tightness, and tension. You can also gently rub the oil into pressure points such as your temples, wrists, and third eye. You can also use the oils to massage your feet and place a few drops around your nose.

Another option is to add essential oils to your favorite cosmetic products, such as toners, serums, and muscle rubs. But always take care to dilute the essential oil in a carrier oil first.

How to Use Essential Oils in Shower or Bath?

Add a few drops of essential oils to your shampoo, conditioner, and body wash.

To inhale essential oils while you shower, add a few drops to the shower walls and inhale deeply as you shower. Or add a few drops of diluted essential oil to a warm washcloth that can be used for inhalation and to gently exfoliate your body.

Dilute a few drops of essential oils with a carrier oil before adding it to your bathwater. Or use an essential oil salt bath or bubble bath product.

How to Use Essential Oils in Humidifier?

To use essential oils in a humidifier, add a few drops into the water tank. The oil will naturally vaporize throughout the room. For best results, use a cool mist and clean your humidifier regularly.

If you choose to add essential oils to your humidifier, check with the manufacturer’s directions. Some ultrasonic humidifier manufacturers do not recommend the use of essential oils.

 

 
 

 

WHAT IS THE RIGHT DOSAGE OF ESSENTIAL OILS?

Leave with drops

Because recommended dosages for essential oils vary greatly depending on the plant being used. It’s important to follow the manufacturer’s recommendations. If making your own oil, you should thoroughly research safe dosages for your specific variety. 

In general, essential oils should be diluted in another substance (water or oil) at a concentration of no more than 3-5%. It means that, you would add three drops of an essential oil to one teaspoon of water. 

Each inividual can make a patch test to oneself in order to determine a dosage that’s right for you. This involves applying a drop of oil to an innocuous part of your body — often the inner forearm — and covering it with a bandage for up to 24 hours. If any irritation occurs, remove the bandage and wash the affected area thoroughly. 

Importance of Right Dosage

Although essential oils come from nature and have been used for centuries, they’re not without risk. Improper use can cause serious adverse reactions or even poisoning, so they must be used and stored according to manufacturers’ specifications. 

Essential oils should be kept away from children and pets, whose bodies often can’t tolerate the same dosages as an adult. In addition, anyone who is pregnant should consult a doctor before using essential oils. 

Sensitivity to an essential oil can cause responses in the skin, digestive system, respiratory system, and other areas of the body.

Sensitivity  Signs to an Essential Oil

Signs of an essential oil sensitivity or allergic reaction include:

  • Pain, swelling, or tenderness in the skin
  • Skin irritation (such as itching, rash, or hives)
  • Difficulty breathing
  • Stomach upset

In most cases, it is best to start with a single drop and slowly increase the amount over time.

The amount of essential oil you use will depend greatly on your own personal health status and your level of experience with essential oils. To remain within the parameters of safe usage, always consider the advice of your healthcare provider before using essential oils. When using an essential oil, always follow the proper usage guidelines to help you prevent overwhelming the body with incorrect essential oil levels.

Aromatherapy Use

If you’re using a water-based diffuser, it’s generally recommended to use 1–10 drops of oil per diffusion period. Higher drop amounts are appropriate for larger areas, like big rooms or outdoor spaces. Start with short diffusion periods (15–20 minutes), and then increase the time as needed to achieve the desired benefits.

Use of Essential Oils On the Skin

Because essential oils are a lipid-soluble substance, they can easily penetrate the skin.

Essential oils are useful for promoting healthy-looking skin, creating a relaxing massage, and more, but it’s important to follow safety guidelines to ensure proper use. Once you discover how each oil reacts with your body, you can determine how to safely and effectively enjoy the topical benefits each oil has to offer.

Start with the lowest possible dose (one to two drops), and then increase the dose as necessary to achieve the desired benefit. A topical dose can be repeated every four to six hours as needed. If you’re trying an oil for the first time, consider diluting it with a carrier oil like Fractionated Coconut Oil before application to see how your skin responds. Because every individual is unique, the dose will vary for each individual based on size, age, and overall health status.

Dilution actually makes for better absorption into the skin—extending the benefits for even longer. By diluting an essential oil with a carrier oil, you slow the rate of evaporation, enhance absorption into the skin, and protect against sensitive or delicate skin.

Internal Use

Because our bodies are designed to metabolize and process compounds found in nature, we are already equipped to metabolize essential oils. Essential oils are merely high concentrations of natural compounds—the parts that give plants their taste and smell. While some essential oils are never appropriate for internal consumption, plenty of oils can be safely taken internally and processed by the body.

When using essential oils internally, it’s important to regard them with as much precaution as any other supplement. Start with the lowest possible dose (one to two drops), and then increase the dose as needed.

It’s better to take a smaller dose, which can be repeated every four to six hours as needed. In total, typically no more than 20 drops, divided into doses, should be consumed in a 24-hour period. The maximum dose may be lower or higher for some oils. A lower daily dose is recommended for extended internal use. Remember, some essential oils are not intended for internal usage—this is why it’s of vital importance to read all labels before consuming.

Therefore, if all the above written is understandable, don’t hesitate to get acquainted with our shop offers of different all  natural essential oils and diffusers.

AMAZING AROMATHERAPY OIL STRESS TREATMENT THAT YOU HAVEN’T HEARD OF

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Aromatherapy is a holistic healing treatment that uses natural plant extracts to promote health and well-being. Sometimes it’s called essential oil therapy. Aromatherapy uses aromatic essential oils medicinally to improve the health of the body, mind, and spirit. It enhances both physical and emotional health.

Aromatherapy used alongside with other treatments may help boost your mood and relieve stress.

Experts aren’t sure how aromatherapy works. Chemicals in essential oils might trigger smell receptors in your nose that send messages to the part of your brain that controls your mood, suggests the Mayo Clinic.

Aromatherapy is the use of organic compounds to improve your mood, mental state, or health. Those organic compounds are called essential oils. They’re made from various plant parts, such as roots, seeds, leaves, and blossoms.

The following essential oils might be helpful:

  • jasmine
  • sandalwood
  • ylang-ylang
  • clary sage
  • basil
  • bergamot
  • rose
  • geranium
  • neroli
  • petitgrain
  • lavender
  • chamomile

“Aromatherapy really can help bring a person into the present moment,” suggests Dr. Mason Turner, Chief of Psychiatry at Kaiser Permanente San Francisco.

Aromatherapy works through the sense of smell and skin absorption using products such as these:

  • diffusers
  • aromatic spritzers
  • inhalers
  • bathing salts
  • body oils, creams, or lotions for massage or topical application
  • facial steamers
  • hot and cold compresses
  • clay masks

Stress Treatment With Aromatherapy

Depression can affect the way you feel, how you think, and the way you act. Although it’s a mood disorder, depression can cause both physical and emotional symptoms. These symptoms can vary depending on the person, but they often include:

  • anxiety
  • restlessness
  • sadness
  • despair
  • difficulty concentrating
  • difficulty sleeping
  • stress

Lavender

 

lavender bioaqua
lavender bioaqua

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  • Best used for: Lavender essential oil can be useful for lowering anxiety, decreasing stress, improving mood, and helping you relax more.

The floral yet earthy scent of lavender oil is often valued for its calming effects. Research suggests that lavender aromatherapy may help:

  • relieve anxiety
  • decrease stress
  • improve mood
  • promote relaxation.

Lavender oil has also been studiedTrusted Source and shown to have effects on postpartum depression. Researchers concluded that stress, anxiety, and depression were significantly lower in a group of patients who inhaled lavender essential oil over a 4-week period.

Ginger

ginger essential oil
ginger essential oil

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  • Best used for: Ginger may be useful in helping lower symptoms that accompany depression, and it also may be helpful in lowering stress.

According to a 2011 animal studyTrusted Source, ginger may protect the brain from stress-related damage. Researchers found that stress-challenged rats that received ginger extract experienced protection from certain brain damage.

Another animal study also showed that ginger may be helpful in reducing anxiety and anxiety symptoms.

Bergamot

inagla bergamot oil
inagla bergamot oil

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  • Best used for: Bergamot oil is best used to help treat symptoms of anxiety, which can also be a complication from ongoing depression.

The citrus scent of bergamot oil is known for being both uplifting and calming.

According to a 2013 studyTrusted Source, bergamot essential oil significantly reduced anxiety in patients awaiting outpatient surgery.

Although depression and anxiety are different disorders, they often happen at the same time. Anxiety is also a possible complication of depression.

It’s unclear how bergamot eases apprehension. It may help reduce the release of stress hormones during stressful situations.

You can find and order aromatherpy diffusers to home and to car and all the best aromatherapy oils agianst stress from our online shop. 

Aromatherapy Benefits

Aromatherapy has an array of benefits. It’s said to:

Conditions Aromatherapy May Treat

Aromatherapy has the potential to treat many conditions, including:

Depression can affect the way you feel, how you think, and the way you act. Although it’s a mood disorder, depression can cause both physical and emotional symptoms. These symptoms can vary depending on the person, but they often include:

  • anxiety
  • restlessness
  • sadness
  • despair
  • difficulty concentrating
  • difficulty sleeping

How To Use Aromatherapy Oils?

These essential oils are primarily recognized for their aromatic effects on depression and its symptoms. Whether you choose to inhale the scent directly or allow it to disperse into the area is up to you. You should still be able to benefit from its effects either way.

Here are the most common methods for scent inhalation:

  • Inhale the scent directly from the oil’s bottle or inhaler tube.
  • Dab a few drops of the essential oil onto a cotton ball and inhale directly.
  • Add several drops of the oil to a diffuser and inhale indirectly.
  • Create an aromatherapy bath by adding several drops of essential oil diluted with honey, milk, or a carrier oil to your bathwater.
  • Enjoy an aromatherapy massage by adding a few drops of the essential oil to your favorite massage oil.

Combining essential oils may also help depression, according to a 2008 study.

Fifty-eight hospitalized hospice patients with terminal cancer received either a hand massage with general massage oil or aromatherapy massage oil on 7 consecutive days.

The aromatherapy oil was made with frankincense, lavender, and bergamot essential oils. People who received the aromatherapy massage experienced significantly less pain and depression.

 

CRAZY SIMPLE NATURAL WAYS TO GET RID OF CELLULITE

cellulite

Do you know, that more than 85 percent of all women 21 years and older have cellulite, that it’s not as common in men? And they all don’t know the simple natural ways to get rid of it?

What is cellulite?

Cellulite is the dimpled-looking skin that commonly occurs in the thigh region. It forms when fatty tissue deep in the skin pushes up against connective tissue.

Risk factors of cellulite

Cellulite can develop on the thighs because the area naturally has more fatty tissue. Other risk factors for the development of cellulite include:

  • age
  • estrogen
  • family history
  • tissue inflammation
  • increased fatty tissue caused by weight gain
  • loss of collagen
  • poor circulation (a common issue in the legs)
  • poor lymphatic drainage
  • thinning epidermis (outer layer of skin).

3 natural solutions to get rid of cellulite

  1. Drinking water with lemon is a low-cost option that may help with cellulite. Not only does it keep you hydrated, but water helps encourage circulation and lymphatic flow and lemon helps to lose weight.
  2. Weight loss is essential, because, losing excess body fat may naturally reduce the appearance of cellulite. 
  3. Adding Eucerin Urea based nourishing body cream to the areas of cellulite will deminish it. The cream absorbs quickly and doesn’t leave skin feeling tacky. For more information about the product please send a request to personaltrainer@dreambody.lv.

Also it is good to be physically active. Some aerobic exercises that can help burn fat include:

  • cycling
  • dancing
  • hiking
  • running
  • swimming
  • walking

Conclusion

The key here is to find an activity you actually enjoy and stick with it. You’ll likely have to repeat the process to continually reduce the appearance of cellulite.

There’s no way to prevent cellulite, according to the American Society for Dermatologic Surgery. It’s a very common condition. The risk increases with age and certain lifestyle factors.

Although you can’t control your age, you can make some changes to your lifestyle that may help reduce the amount of cellulite on your thighs. These changes can include things like regular exercise and a nutritious diet.

Please let my know, was this guide helpful and leave your comment below! 

Or send your request to personaltrainer@dreambody.lv!

HOW TO GET RID OF ATHLETES ACNE?

acne

There are lots of products in the market promising the total elimination of the acne but do nothing. 

We found out the miracle product that promises only to diminsih the grease, but does a miracle in a short period of time. 

It eliminates the need to:

  • popping the pimples,
  • the pain due to inflammation,
  • being ashamed of scarred skin  
  • and other discomforts associated with acne.

What is the miracle anti-acne product?

Eucerin Mattifying Fluid
Eucerin DermoPure Oil Control Mattifying Fluid

The Eucerin DERMOPURIFYER Oil Control Mattifying Fluid promises only to have eight hour anti-shine effect, reduce impurities and refine skin.

We tried it out on teenage acne prone skin, on adult acne prone skin and on athlete’s acne prone skin.

 And the results were amazing. In all 3 cases we tried it the pimples were gone without popping them, no pain and redness and inflammation left, there were no acne left and therefore no acne scars either.

It only took few days depending on the seriousness of the acne.

The skin looked soothe and without blemishes in other words said perfect. 

Ask for free samples to try it out yourself sending your request and address to our e-mail: personaltrainer@dreambody.lv

Even if you feel dryness or itchiness there is another skin calming fluid from the same Eucerin DermoPure Oil Control series with licorice root.  

It is called Eucerin DERMOPURE Adjunctive Soothing Cream.

Eucerin DERMOPURE Adjunctive Soothing Cream
Eucerin DERMOPURE Adjunctive Soothing Cream

The effect that it promises is to soothe skin under medical acne treatment, intensively moisturise and reduce dryness, calm skin irritation and redness. 

In reality it is better than it promises to be. The skin in every 3 cases we tried was moisturized and not itchy anymore. 

Why there is acne prone skin in adulthood?

Acne in adult women is hormone dependent, which begins or significantly worsens in adulthood.

It is not just grown out of it, as is sometimes thought.

About 50% of women with acne have a hormonal imbalance, although usually mild.

An interesting broad-based study (JAAD 2001; 45: 957-60) showed that almost half of women (more often 33 years and older) experience an exacerbation of acne before menstruation when the hormone progesterone levels are elevated.

Progesterone causes fluid retention and tissue swelling (probably “premenstrual” “swelling”), which causes the pores to be clogged.

This in turn promotes the accumulation of fat in the follicular ducts and the formation of pimples.

Androgens stimulate the production of fat in the sebaceous glands.

This may be exacerbated if androgens are present in large quantities, if the skin is genetically hypersensitive to them or if estrogen levels are too low.

Stress can also affect androgen synthesis. However, most women with acne have normal levels of androgens in their blood, but the skin is more sensitive to these hormones.

In addition to excessive hair growth (hirsutism), male pattern hair loss (androgenic alopecia), menstrual irregularities, obesity, infertility or diabetes, androgen production may be increased.

In this case, more in-depth studies on adrenal, ovarian or pituitary disorders are needed.

Acne in adult women is more common on the lower face, chin and jaw border, where both inflammatory foci and comedones may occur.

Excessive fat flow (seborrhea) may occur.

The price of the products is reasonable.

In conclusion, we warmly recommend to get rid of the acne with these two products. The effect is tremendous!

 

You can find them from our online store and get them straight to your door step with free shipping around the world. Please find out for more, below!

IS PROTEIN POWDER REALLY NECESSARY?

protein powder

Protein powder can come in many forms, including whey and casein – which are made from milk protein – egg protein or soy, hemp, rice and pea protein.

Weight-gain shakes all contain some type of protein powder. But  they also have added ingredients to increase the calorie content.

These come from carbohydrates, usually in a powdered form like maltodextrin, or a fat, such as ground flaxseed or medium-chain triglyceride powder.

Protein powder essentiality

Neither protein powders nor weight-gainer supplements are essential when building muscle.

Think of protein powder in the same way you would a chicken breast, advises coach Marc Perry of the Built Lean website.

Marc Perry BuiltLean.com
Marc Perry from builtlean.com

It is simply the same as any other form of protein you could otherwise get from food and won’t help you bulk up any faster.

If you’re eating a balanced, varied diet, you shouldn’t have too much trouble meeting your calorie and protein needs through whole foods alone, notes the Academy of Nutrition and Dietetics.

Right Diet Basics

You will only build muscle if you’re eating a surplus of calories, regardless of whether you take any supplements or not.

Consuming more calories than you burn is imperative in building mass.

Supplements can help you to conveniently increase your calorie intake, but they’re no substitute.

To work out your required daily calorie intake, nutritional scientist and bodybuilder Dr. Layne Norton recommends multiplying your body weight in pounds by 16 to 17, then adding 500.

If you can manage to eat this much through your diet, you don’t need extra supplements.

If you’re struggling, however, a protein shake has around 100 calories per scoop, while weight gainers can have up to 700 or 800 calories, depending on the brand and serving size.

“Protein is great, but that doesn’t mean you need to consume it by the boatload. Always keep in mind, more isn’t necessarily better, better is better. Thus when constructing your nutrition strategy, I recommend setting it up in the following way.

1. Total calories

2. Choose protein intake (1.8-2.4g/kg) 

3. Subtract protein calories from total calories

4. Distribute remaining calories to carbs and fats as you prefer.” says Dr. Layne Norton.

Protein powder principle

Protein shakes are intended to be a supplement, rather than a major portion of your diet, so they make no attempt at providing dietary balance.

To maintain good health as you pursue weight gain, it’s important not to lean too heavily on shakes or other high-calorie additions to your diet.

Instead, eat sensible quantitiesof vegetables, fruits, whole grains and lean proteins, preferably in the form of unprocessed, cooked from scratch foods.

Maintaining a solid workout regimen is also important, otherwise your increased caloric intake will go to your waist rather than to lean muscle.

If you decide supplements will assist you in meeting your calorie and protein requirements, opt for either a weight-gainer or a protein shake.

Using both is needless and could be costly.

If you only need a few extra calories, a protein shake is your best bet, but if you have a very small appetite, opt for a weight gainer.

Alternatively, you could buy a basic protein powder and add other high-calorie ingredients to it to make your own weight gainer.

Try blending a protein powder with milk, a banana, a handful of unsalted nuts and a serving of rolled oats to make a protein-rich shake with extra calories, carbs and fats.

Protein powder pros and cons

PROS

While the benefits of protein supplements don’t measure up to those you’ll get from real foods, they are a close second place.

In combination with balanced eating and a fitness plan, protein supplements can help you lose weight, put on lean muscle and satisfy your daily nutritional requirements.

CONS

Using protein supplements presents risks as well as benefits.

If you regularly exceed your daily protein requirements on a long-term basis, for example, you may experience an elevated risk of diverticulitis, nutrient deficiencies and heart or kidney problems.

Taking supplements in addition to following your regular diet also adds calories, which may lead to weight gain that will not necessarily be in the form of muscle.

Before you begin using supplements, get approval from your doctor or a registered dietitian.

Is the protein powder really necessary depends on you and on many other factors as your lifestile, your mindset, your environment, your health and your goal. 

I prefer the natural protein rich foods and warmly recommend them to my clients as well.

Please leave your point of view to the comments section below!

 

 

 

 

 

5 SCIENTIFICALLY PROVEN WAYS HOW TO GET A SIX PACK?

six pack
Photo by Scott Webb from Pexels

Most men and women have to lose at least half their body fat for their abs to show and get the six pack. 

Acccording to the American Council on Exercise,  a 1 % body fat loss per month is safe and achievable.

Given that percentage, it could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six pack abs. The average man would need about 15 to 21 months.

To get a six pack, you need to understand the basics of the abdominal muscles, their position and the task of them. 

Abdominal muscles

The rectus abdominis is the large muscle in the mid-section of the abdomen.

It enables the tilt of the pelvis and the curvature of the lower spine.

 Next to it on both sides of the body is the internal oblique.

This wide muscle helps to rotate the spine, increases pressure within the abdomen (needed for certain functions such as defecating), and assists with breathing movements.

It stretches from the front of the abdomen to the back of the torso.

Most people have abdominal muscles veiled by a layer of fat.

Some of it is near the surface of the skin (subcutaneous fat). Some of it is deep within the abdominal cavity itself (visceral fat).

The more fat you have, the longer it will take to shed it and then to showcase six-pack abs.

The major muscle in the abdomen responsible for that washboard appearance is the rectus abdominis as mentioned above.

It’s a long, flat band of fibers that extends vertically from the pubic bone to under the ribs.

It lies over the internal organs and functions to help hold these organs in their proper place.

It’s a divided muscle with a right and a left half that run parallel to each other.

Each half is divided into three segments by connective tissue.

These six bands of connective tissue are what give the abdomen its six pack appearance.

Your six pack won’t be visible if it’s hidden under layers of fat and no matter how well toned it is.

About 10 % of fat is the visceral variety.

This fat lies beneath the abdominal wall and in the spaces that envelop the intestines and liver.

Experts’ point of view 

 

According to the Healthline.com :

“Doing targeted exercises like crunches is great for toning abdominal muscles, but losing both subcutaneous and visceral fat is the first step to unearthing your abs.”

Thus, the  American Council on Exercise (ACE) remarks, that you’ll need to lower your body fat to about 14 to 20 percent for women and 6 to 13 percent for men. On a scale used by ACE, this is known as the “athletes” category.

Even then, some people don’t have the genetic makeup necessary for six pack abs. That’s because they may have thicker skin and tissue surrounding the rectus abdominis, making it harder for ripped abs to show.

Also, there are people, who have asymmetrical or angled tendons crossing over the rectus abdominis, making their abs look less like a washboard.

Tips to get a six pack

Training your abdominal muscles with targeted exercises will help to strengthen and shape them.

  • CUT CALORIES

    – if you cut calories from your daily diet, you can lose regularly weight every week. The calorie cutting depends on wether you are exercising or not. The recommended calorie cut when not exercising is 500 calories and when working out and the training burns 250 calories, then you must reduce only 250 calories.

  • INCREASE THE AMOUNT OF PROTEIN

adequate protein, whether it’s in the form of supplements or food, does play a role in the growth, repair and maintenance of muscle.

The amount of protein you need depends on a variety of factors such as your age and sex as well as the amount and type of exercise you do. 

Protein powders aren’t necessarily higher in protein than some other foods, like chicken, beef, turkey, legumes, nuts, and certain dairy products like Greek yogurt.

With weight loss you also lose lean muscle. 

To help maintain muscle mass, it’s important to consume adequate amounts of protein.

Aim for roughly 1 to 1.5 grams for every two pounds you weigh.

That translates into more than 90 grams of protein — 30 grams per meal, per day for a 150-pound person.

High-intensity work intervals rely on anaerobic glycolysis to produce adenosine triphosphate (ATP), the chemical used for energy, from glycogen without oxygen.

Anaerobic glycolysis helps muscle cells become more efficient at metabolizing carbohydrates and helps reduce the abdominal fat. 

Cardiorespiratory endurance indicates how well our body can supply fuel during physical activity via the body’s circulatory and respiratory systems. Activities that help improve cardiorespiratory endurance are those that cause an elevated heart rate for a sustained period.

These activities include:

  • swimming
  • brisk walking
  • jogging
  • cycling
  • DO RESISTANCE TRAINING  

    Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.

    Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so.

When you do resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises.

It is recommended to do the resistance training at least 2 days in a week.

Different types of resistance training include:

  • free weights – classic strength training tools such as dumbbells, barbells and kettlebells
  • medicine balls or sand bags – weighted balls or bags
  • weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics
  • resistance bands – like giant rubber bands – these provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement
  • suspension equipment – a training tool that uses gravity and the user’s body weight to complete various exercises
  • your own body weight – can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when travelling or at work. 

One of the health benefits of the resistance training is weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more calories when at rest.

Resistance training consists of various components. Basic principles include:

  • program – your overall fitness program is composed of various exercise types such as aerobic training, flexibility training, strength training and balance exercises
  • weight – different weights or other types of resistance, for example a 3 kg hand weight or fixed weight, body weight or rubber band will be used for different exercises during your strength training session
  • exercise – a particular movement, for example a calf-raise, is designed to strengthen a particular muscle or group of muscles
  • repetitions or reps – refers to the number of times you continuously repeat each exercise in a set
  • set – is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would mean you do 15 squats then rest muscles before doing another 15 squats
  • rest – you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken
  • variety – switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen
  • progressive overload principle – to continue to gain benefits, strength training activities need to be done to the point where it’s hard for you to do another repetition. The aim is to use an appropriate weight or resistant force that will challenge you, while maintaining good technique. Also, regular adjustments to the training variables, such as frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets and repetitions, help to make sure you progress and improve
  • recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.

For personalized six pack plans don’t hesitate to ask from the personaltrainer@dreambody.lv

WHY STARVATION DOES NOT HELP TO LOSE WEIGHT?

starving woman
Photo by Andrea Piacquadio from Pexels

Everyone knows that if you want to lose weight, you need to eat fewer calories than your body burns. This is the basics of the weight control.

Most adults with a healthy lifestyle understand this logic very well, but there are still those who tend to twist the truth and tend to exaggerate and starve.

You should not limit yourself excessively for healthy and permanent weight loss.

If you eat too little all the time, there is a risk of malnutrition, which results in dangerous weight loss and nutrient deficiencies, writes Hello Healthy.

Weight control basics

To prevent this, the daily caloric intake of women should not be less than 1,200 kilocalories and that of men less than 1,500 kilocalories, although the specific minimum amounts vary from person to person.

The difference between fasting and constant starvation is primarily during the period of starvation.

There is a fixed time for fasting and, if done correctly, it is not harmful to human health.

Malnutrition

 Malnutrition occurs when a person starves below the calorie minimum for weeks or even months.

A person with good nutrition has stored “fuel” in the form of fat and muscle, which he goes through for 1-3 months.

Glycogen stores, on the other hand, are depleted in as little as 1-2 days, and if they do not recover, there are problems with blood sugar levels.

After a few days of starvation, the body begins to conserve energy and its metabolism slows down.

The result is fatigue and nervousness.

When carbohydrates are low, the body uses mainly proteins and fats to gain strength.

When the body is without food for 48 hours, the brain and red blood cells suffer the most from glycogen deficiency.

Muscles and organs next suffer from severe energy deficiencies.

So body fat is not the only thing that gets hit.

Three reasons why starvation is a very bad idea (and doesn’t really help you lose weight or gain the perfect weight control):

  1. Starvation results in slow metabolism and unpleasant side effects.

When you eat below the minimum calorie minimum, you do not have enough strength for daily activities and your body learns to cope with less food due to a slower metabolism. In short, it is very tiring, irritating and apathetic. If you stop starving yourself, it will take some time before your metabolism returns.

2. Muscles and organs suffer from malnutrition.

Although the body adapts to less food, it does not mean good, because in order to survive, the body must maintain a minimum blood sugar level, which weakens the muscles and damages vital organs.

3. The risk of nutrient deficiency increases with malnutrition.

It is not possible to meet the needs of essential nutrients by eating very little. In particular, the deficiency of some nutrients depends on how one-sided this diet is and what exactly a person avoids. Although not all eaters below the minimum calorie intake can be blamed for an eating disorder, studies with anorexia give an idea of what nutrient deficiencies can result from a longer period of starvation. The main problem can be calcium, iron, zinc, vitamin D and vitamin B deficiencies. In addition, there is a dangerous electrolyte imbalance and protein deficiency.

Every body is different and if you want to lose weight, you should find the right menu for you. In any case, it is worth taking into account in advance that less is not always better, and in the long run the weight loser will do himself a disservice by starving.

According to the  National Heart, Lung and Blood Institute, a variety of reduced-calorie daily menus are provided to help make it easier for you to eat right and lose weight. 

You can get a customized Daily Food Plan by entering your age, sex, weight, height, and physical activity level. Then, choose the option: “to gradually move toward a healthier weight” to get a reduced calorie daily food plan. Your calorie needs may be more or less than the average, so check your weight regularly. If you do not see gradual weight loss, adjust the amount you are eating.

Concious physical training and fitness are the main foundation of the  healthy diet and weight control. 

For those, who can’t control their appetite after the trainings and feel fatigueness it is recommended to use the KETO BHB pills, that you can find from our online shop pushing the button below:

 

WHY LOSING WEIGHT MAKES YOU NERVOUS?

man in stress
Photo by Mental Health America (MHA) from Pexels

When you lose weight with healthy diet, nervousness is a normal sight, because the body no longer receives the same nutrients as before, and physical activity is different.

AVOID STRESS!

I don’t think it comes as a surprise when I say that stress is also one of the main reasons why many healthy diets and diet / exercise protocols don’t work.

The ever-increasing mental and physical exhaustion that characterizes stress is enough to make our workouts poor and the following healthy diet plans difficult.

In addition, stress affects many hormones in our body, such as cortisol. It is a hormone that controls, for example, the placement of fat in certain parts of the body and is also involved in influencing the amount of water in the body.

When stress occurs, cortisol secretion increases, the body retains more water, and fat burning becomes more difficult in certain parts of the body.

This, in turn, changes the visual image that faces us in the mirror. Even the tape measure and weight can be deceived. Excess water can be very confusing.

What happens is that the diet, which may have run smoothly so far, suddenly stops.

The weight does not fall, the dimensions do not decrease and the visual picture is the same week by week.

The dieter is starting to lose hope. The stress gets worse, which in turn only makes things worse.

In panic, you go even further for food or train your nose for blood. Again, things are getting worse.

The body begins to secrete even more cortisol, retain even more water, and sometimes the mirror image becomes even worse.

However, this is often the last straw, and the dieter gives up, eats the menu at the fast food restaurant and cries the pillow at night.

And again, the stress increases more and more. And overeating continues and continues. A person eats back what he lost during the diet and even more so.

As for nutrition and exercise, here are some suggestions:

1. Training should be moderate and consistent with goals and training levels. Excessive exercise can lead to overtraining and stress, even if it is not immediately felt. There are limits to the body’s ability to adapt, and if you try to develop too quickly, you may achieve the opposite result.

2. For diet plans, always find a way to enjoy your favorite foods. Don’t arbitrarily avoid foods but think rationally. I believe it was soon discovered that some foods are simply not practical choices for everyday eating with your goals in mind. This reasoning is far better than restricting any food because of some myth or prejudice.

3. Start calmly and slowly and try to integrate all changes in diet and exercise into your lifestyle. You should not feel a stressful obligation to train or follow a diet – it should be a normal part of everyday life. It should be a pleasure because you know that what you are doing is good for your body and makes you happy.

4. When dieting, keep weight loss slow and controlled. Any energy deficit is stress on the body. However, a small deficit does not cause special problems, but a large deficit is already severe hunger and the body responds accordingly.

5. Be optimistic, but also be realistic. By this I mean that you never think that you cannot, cannot or cannot. Everyone is able to get in good shape, but be realistic and realize that the more change is needed, the longer it will take. Accept the time spent, but look to the future with optimism.

The more I deal with nutrition and exercise, the more I come to the conclusion that it is the spiritual component – the feeling of well-being, the prevention of stress – that is one of the most important things at all.

You can’t expect good results in the long run if what you do irritates you. If exercise and diet are another extra stress, a distracting obligation and an uncomfortable activity, you will just burn out after a while.

There are several solutions. Many leave all the stress and responsibilities behind the gym door. Some, however, take the tension with them into the hall and direct it to move the weights. Many find even the slightest progress in further motivation. Their own success inspires them. In the mind’s eye, one sees oneself in good shape, strong and healthy. Such an optimistic view of the future is a very powerful helper. Also, try to set yourself up mentally. It’s not a shame to seek help from professionals as well. Most importantly, learn to enjoy life, because then everything else will be easier.

CRAZY THINGS YOU MUST KNOW TO GET RID OF THE BELLY FAT?

belly fat
Photo by Karolina Grabowska from Pexels

Tips to lose belly fat effectively

Losing belly fat does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer.

Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.

Fast carbohydrates

Typically, fat that accumulates in the abdomen is a sign of blood sugar imbalance, mainly due to excessive consumption of fast carbohydrates.

Consuming fast carbohydrates is much easier to take in, not because of their caloric intake, but because of their effect on blood sugar.

Sources of fast carbohydrates are sugary foods such as sweets, sweetened juices, soft drinks, many breakfast cereals and dried fruits, and refined foods such as white wheat flour pasta, white rice, semolina, couscous and many bakery products.

Fast carbohydrates have a simple structure and can be used quickly by the body for energy.

The blood contains sugar in the form of glucose.

Eating sugary or refined foods raises blood glucose levels.

To reduce this, the pancreas produces insulin, which helps glucose get to the cells where it is needed to produce energy.

Excess, however, is deposited as body fat, often in the abdomen.

Therefore, preference should be given to slow-absorbing complex carbohydrates that take longer to digest.

As a result, blood sugar levels rise more slowly and glucose is used for energy, not to build the stomach.

Slow carbohydrates 

Slow carbohydrates are found in vegetables, most fruits (especially when eaten with skin) and whole grains, which are also much more nutritious than usual.

Regular eating is important to balance your blood sugar and reduce belly fat.

By not eating snacks or even whole meals, your blood sugar will drop too low.

This leads to fatigue, concentration problems and an irresistible feeling of hunger, which causes most of us to choose a sugary snack or junk food.

This raises the blood sugar too high again.

However, a high rise is followed by a sharp decline and a vicious circle.

Recommendations

Therefore, if you want to lose belly fat, aim to achieve as even blood sugar as possible.

To do this, you should give your body enough slowly absorbed carbohydrates at each meal to keep your blood sugar from falling too low or too high.

It is easiest to follow the plate rule for main meals:

  • half a plate of vegetables,
  • a quarter of a plate of animal or vegetable protein (meat, fish, poultry, eggs, dairy products, legumes)
  • and a quarter of a plate of whole grains.

Very often the latter is left out of this trio and is eaten only with meat salad, for example.

However, whole grain products are the main source of slow carbohydrates in the plate rule, and if you give it up, your blood sugar level may drop too low for the next meal.

Place two or three snacks between the three main meals.

Make sure you do not eat for more than four hours in a row.

For snacks, eat a combination of carbohydrates and proteins, such as one medium fruit (if a banana, half) with a small handful of nuts, wholemeal bread with hummus, or a few carrots with cottage cheese.

Combining carbohydrate-rich foods with protein helps slow the absorption of carbohydrates and the rapid rise in blood sugar.

Fatty acids

Sometimes nuts, avocado, coconut oil, cold pressed olive oil and cod liver oil are feared to be eaten due to their high caloric content.

However, each food in our body behaves in its own way, which makes it embarrassingly accurate to count calories.

The fatty acids found in the aforementioned foods are essential for the normal functioning of the body.

They are used, for example, to form tissue hormones, to ensure the function of cell membranes, the brain and eyes, and so on.

Very rarely are there anything left of them.

That is why these fats are not so easily stored as body fat.

At the same time, foods containing hydrogenated fats that contain the infamous trans fats should be left in the store.

Hydrogenated fats are usually referred to as “vegetable fats”.

Refined oils could also be abandoned due to their low nutrient content.

Animal foods contain saturated fats, which can accumulate as body fat if consumed in excess.

Therefore, consume animal foods in moderation:

  • poultry,
  • fish,
  • eggs up to two servings per day (one serving is a piece of card size)
  • and dairy products also up to two servings per day (one serving is a glass full).

Stress not only forbids us to sin with food, but also increases fat deposition.

Relax properly and find relaxing activities to help you relieve stress.

Crushed by stress, it is very difficult to lose belly fat, even if the food is very healthy.

Be sure not to forget the workout.

Not only does this speed up your metabolism, but it can take your mind away from the worries of the day.

Instead of endless sit-ups, focus on increasing daily exercise and training your whole body.

Recommended whole body workouts

  • powerwalk,
  • running,
  • cycling,
  • aerobics.

Recommended ab workouts:

  • crisscross,
  • crossover crunch,
  • crunch,
  • flutter kicks,
  • heel touch.

The most effective way to lose the lose skin from your waist is to use the waist trainer. It has also the effect of posture correction. 

The best  Dreambody waist trainer for melting the fat from your waist and absorbing it while you are working out you can find from our online store below.