Tips for Weight Loss

With these weight loss tips, I managed in just six weeks to remove 5 pounds. And all this without going hungry, and without major restrictions. . Simply forget the highly acclaimed diets that usually cost money, maybe not even taste or health also does not really do you good.

To remove a few pounds, it takes only three important things:


1: Nutrition 
2: Movement 
3: A little discipline


What you do not need:


1: Nutritionists 
2: Gym 
3: Expensive diets 
4: Paid magazines with oh-so-great diets.


Straight away, I'm no doctor, no nutritionist, nor any other guru. So I take any responsibility nor liability for any physical damage. These tips for losing weight are based solely on personal experience, the experience of friends and of course my house mind that every normal thinking person carries within himself. 

's also important that I did not have 20, 30 or more pounds overweight, but only my Winter bacon, bacon and Christmas, you can also say, have spirited away age and laziness of bacon around 6-7 pounds. Should anyone have far more excess weight, you should in any case consult a doctor who examined you on the one hand any physical problems, on the other hand confirmed to operate one or another sport.


Why did not require a dietitian? Quite simply, it costs money, and what you learn from a dietitian, there are also free. A friend had then consulted a nutritionist, and paid 120 euros for a total of 3 visits. Clearly, a dietitian can certainly tell you so much more to teach and motivate, but you have to remove it myself. So what had been taught this to my friend so important? Control a very simple formula that everyone can read on the internet on what to eat, what not, how much calories have various foods, and the weight of the balance. 

Which secret formula I mean by that?


Who takes a few to a head when he burns all day, decreases! A man burns an average of 2,000 calories a day, a woman about 1500th This is, of course, back to work on what makes a man or woman. A construction worker burns more calories a day than a pencil pusher. So if a man takes only 1,500 calories, additionally by sports or exercise burns 200 or 300 a day, he takes off. 

And for this simple formula I need no diet, no nutritionist and nothing else Expensive. With this formula you take from sure.


A few things you should note here, however. A little discipline, a certain diet and exercise. All of her experiences at the links above.

How to Get Fair Skin in Wedding Days

The wedding day is the most important day of their life for most women. Every woman wants to look their best on this day. Therefore, acne pimples is the worst thing that can all women think suddenly on the morning of the wedding. Acne and, while it is unpredictable, there is no way to guarantee a clear skin, there are many things you can do to prevent acne.

Change rapidly, please refrain

I come down to three things in acne treatment Consistency: consistency, and integrity. Perhaps the worst mistake that you can do this is to change the panic routine care of your skin a few days prior to the date of your wedding.

There is no way to predict whether to react to changes in the skin care routine of your skin there, in most cases, the only bad thing to come out this. The skin time to adapt to the new skin care routine is required, which means a temporary increase in breakout normal.

If you are related to harsh chemicals and other benzoyl peroxide, change requires particular attention. These changes are likely to occur, especially to trigger breakouts more.

I give enough time to it

Unfortunately, treatment of acne does not work almost immediately. They need 3-6 weeks for it to take effect often. You will not be able to expect to expect that you start a new treatment before the big day the 3rd simply, it is clear your skin. You must start the 1-2 months prior to the date of your wedding in order to get the best results.

I focus on prevention

It is also in the proverb or cane, to which not to fall down. This is especially true for acne treatment.

Rather, bacteria - the retransmission research, that acne is caused by problems in the skin itself, at least in part, has been shown. For example, lack of antioxidants and vitamin E in the skin, leaves it vulnerable to other forms of oxidative damage ultraviolet rays, and pollution. This can trigger the process of acne formation has been shown. In addition, the barrier function of the skin is impaired, the bacteria that colonize the pores of the skin easier.

Overall health of the skin, focusing on peeling the skin and the support it is possible to provide better results than simply killing bacteria. At least, the preventive measures of these, you must be a part of the skin care routine overall.

Vitamin E is a major antioxidant on the skin. The study, the skin acne-prone have vitamin E than healthy skin is shown. Therefore, a vitamin E. easy way some things you feed your skin on a regular basis is important, it is through the sebum that is to get the moisturizer and cleanser to vitamin E vitamin E supplementation added as well as secreted into the skin Te, I work.

Method of cleansing oil is a great prevention acne alternative treatment. Oil to be used, will be able to repair the barrier function of the skin, moisturize the skin.

It is a great option for the treatment home acne. By way of making the orange juice freshly squeezed and the outer mask of yogurt like this.

something you can be, do not stress about it

You may want limited Unfortunately, it can do for your skin. You may notice that it is easy to become genetically for some people to get acne and they can be a little about it. Keep this in mind, it is what it is possible to forget it for the skin then.

8 Nutrition Tips For A Perfect Body

If you start with weight training, a perfect body, a defined body is your goal. Often after a few months you realize that you do not really get closer to your goal. So you build additional units in your cardio workout plan. This is basically good. But the royal road to the defined body is the combination of strength training, cardiovascular training and nutrition. Especially the diet determines whether you achieve the look of a fitness model. Here are the 8 important tips.

1. Increase the protein intake is a protein-based diet for the bodybuilder to build muscle mass. This body fat is burned in 2 ways. For one burns a greater muscle mass more calories because the metabolic rate increases. Because the muscles need to get virtually self. On the other protein-rich diet makes full faster. Researchers from Skidmore College found that a protein-rich diet significantly more body fat is verbrant than with carbohydrate-rich foods.

2. Eat fat to burn fat Did you know that good fats to help burn fat? Those seeking a defined body is least think of fat as part of the diet. But omega 3 fatty acids actually help in the burning of body fat. In addition, these fatty acids reduce inflammation, improve digestion and strengthen the brain functions. So, add fish, nuts or fish oil as a dietary supplement your diet added.

3. Reducing carbohydrates Limit your consumption of carbohydrates to two times per day: in the morning and after training. At these times, your carbohydrate reserves are depleted. Fill it up again. When you eat carbohydrates, then those with a low glycemic index. For example, brown bread, brown rice, oatmeal and vegetables. This keeps your insulin levels constant and helps you on the way to the dream body. Also waive all sugary drinks and replace them with water, tea or coffee.

4. Eating grapefruit Even if they do not taste you, grapefruits will help you get rid of excess pounds. Scientists are convinced that the grapefruit keeps insulin levels stable and helps prevent insulin spikes. A study conducted in a clinic in San Diego studio showed that subjects who ate three times a day half a grapefruit, within 12 weeks decreased up to 5 kg, without having anything to their diet had changed otherwise.

5. Increase the intake of calcium calcium controls the hormone calcitriol, which stimulates the body to store fat. It thus prevents the burning of fat. Different studies show that cream cheese and Greek yogurt are good for protein and calcium intake.

6. Use spices in your food simply wegpfeffern fat. Pepper contains capsaicin, which is responsible for the pungent taste. Science has proven that Capsaicion is a real fat burner. If you want to boost fat burning, take chili pepper sauce, red pepper or other spicy pepper varieties in your diet on. This increases the fat-burning power of your meals. cinnamon is another fat burner. The plant has been used for centuries as a spice and remedy. With cinnamon you control your insulin levels and worry that he is not wildly bobbing to and fro. A stable insulin level prevents hunger pangs and the conversion of carbohydrates into fat. So, add your food cinnamon added. Sprinkle it on food and beverages, whether coffee or tea. It helps you to get closer to the ideal of the defined body.

7. Replace sugary drinks with green tea Green tea is healthy because it reduces cholesterol and prevent high blood pressure. The substance EGCG in green tea ensures that your metabolism increases by 4% per day. In addition, green tea prevents that turns glucose into fat cells.

8. Drink plenty of water Water is life. It keeps us alive and support our health. It helps to flush out metabolic waste and to metabolize fat. An athlete should drink up to 4 liters per day, less active people meet 2 to 2.3 liters. As mentioned above, the diet has the decisive influence on your appearance. Pay attention to how much and what you eat. Note this 8 Nutrition Tips and build them into your diet. Combine this an intelligent program of strength and weight training and cardio units. Then you get the defined body of which you dream and to turn the people on the street.

How to Wash Face Properly

Many of you cleanse your face regularly right? What better to be answered as a yes and a no no! Do you think that can be washed your face properly ... but are you? It is very important that you read these steps to see if you are following correct procedures for cleaning the skin!

1. If you have long hair, pull the hair from your face and use a headband to hold back her tousled hair.

2. Wash your hands with warm water and antibacterial soap to remove all the germs and dirt from your hands.

3. Make sure the water is at a temperature luke warm, not too hot to burn or irritate the skin and not too cold that it can not kill the bacteria on the skin.

4. Gently moisten your face and neck and use a dime-sized amount of mild detergent, working the product into your skin in a circular motion with your fingertips.

5. Make sure you clean the neck as well. Such neglected area of ​​the body, but very important for the cure.

6. After cleansing your face and neck for 60-90 seconds, rinse detergent with warm water.

7. Turn icy cold water and splash a couple of times on the face and neck, shocking skin and pores closed after they have been opened and cleared with hot water freezing. The cold water helps to prevent bacteria from entering leather has expanded.

8. Gently pat your face dry with a clean, soft cloth.

9. Moisturize your skin with an oil-free moisturizer and follow with eye cream.

10. If you are on a topical acne medication, apply at this time.

11. Wash your face every morning and evening.

12. If you wash your face in the shower, rinse after shampooing and conditioning since these products tend to clog the pores with their heavy ingredients for hair care.


Follow these steps to have any leather cleaner, fresher! Skipping any of these steps can cause acne to form on the skin or worse. So start following our steps to wash your face and see how your skin heals! Dry happy face!

How to Weight Loss | Tips for Weight Loss

The running is probably one of the most effective ways of losing weight but it does not mean that the panacea. In fact, you might need to get a few pounds in the beginning as you lose fat and gain muscle, which is harder and give more weight than fat. But if you are consistent in exercise and follow healthy eating, you will undoubtedly lose the excess pounds.

Some of the most successful strategies for runners who want to lose weight.

1. Do not skip meals

Not going to lose weight faster skipping the meals. Will even make yourself more hungry, which would increase the chances that eat greedily meters ahead. Also you are able to burn an equal amount of calories than would be burned if fed properly.

2. Continue running several times a week

Individuals, who manage to lose weight and keep it, burn about 2,800 calories a week through planned exercise, according to statistics of the "National Weight Loss Registry" (USA NWCR). Assuming that nobody loses 100 calories per mile, this means about 28 miles, so let's have a such a goal if running is the only way your exercise. Do not worry about the speed or intensity of running you - to cover the required distance will burn the necessary calories.

3. Be patient

When it comes to losing weight all looking for quick fixes, but do not look for the run. A healthy rate of weight loss is in one to two pounds a week, so do not expect to lose more. Set a reasonable goal as five pounds in two months.

4. Strength Training

Besides loss calories during strength training will also increase your lean muscle mass by improving your performance in running, so you will be able to run faster and for longer and burn more calories on the run. Strengthening exercises will also help prevent injuries from running, so you can continue to play sport avoiding injuries.

5. Distribution calories

Eating several small meals and snacks daily is better than eating a rich breakfast, lunch or dinner. Will reduce the chances of succumbing to temptation and gain greater flexibility in scheduling your matches because they will not have to wait for the digestion of large meals.

6. Fill your plate with non - starchy vegetables

Aim the consumption of certain vegetables, such as tomatoes, carrots, zucchini, spinach and other greens at every meal. Because they contain many fibers are very hearty thus avoiding overeating or eating a very thermidoforou dessert.

7. Keep track of what you eat

Keep notes on everything you eat and drink at least for a few days. You may be surprised at the amount of calories you take in, but it will help you identify areas that need improvement. You can record the foods you eat on the calendar wherever your workouts so that you notice and the effects of each food on your performance.

8. Notice the rhythm of your diet

Try to eat slowly and stop eating when you still feel that you have not had enough. You'll be surprised how much you enjoy your food!

Running Training | 6 Tips for Your Perfect Running Training

As soon as the first rays of sun appear in the spring, many recreational athletes make their way into the open to running training. But many complain about physical discomfort after exercise. There can be several reasons of the wrong running shoe has a bad attitude to to run fast. We tell you the most common mistakes when training and how to avoid them.


Summer is coming in leaps and bounds and with it the bikini season. Since it is high time to say goodbye to the winter laziness and finally to become more active, to say the little pockets of fat on the hips, stomach, and butt the fight - for example when training! Note that even if basically (almost) everyone can run, lurking when training a lot of mistakes that can easily spoil the fun of jogging.

1 Too fast running training:

Who has long made little or no sport, tends to overexert himself. Train till you drop seems just right, helps a lot because you know, a lot. But it is precisely this assumption is wrong: The most common mistake when training and remains to run fast! , the pulse races, legs ache, side stitches are added and after a short time you have to stop the run. Better run very slowly, so that you can you still have a good time. If that does not work, my leg a walk break. By the way: Walking is a good introduction to running training.

2 Too much running training:

Especially in the beginning you should not overdo it with the running exercise: Your body needs time to adjust to the new load! These habituation occurs physiologically, especially in the period of rest, ie in the time between two running training. Of course you should not too little exercise, but it is best to plan a day of rest for recovery between two training days. Three running sessions a week are a good size, at the beginning of a period ranging from about 30 minutes per run training completely.

3 Wrong Shoes:

Have to fight after running training regularly with aching feet and knees, blisters, or back pain, the gear is worth the shop: . Often wrong shoes are the culprits There are different types of running shoes, depending on whether you are more on the inner - or outer sides of the feet walk, the way you abrollst and how hard you are. In a good running store can be accurately determined using a video analysis or the trained eye of the professional staff, which model is suitable for you. For a good pair of running shoes you should plan around 100 euros - sometimes there is also a shop in the last year's model much cheaper.

4 Simply start walking course you should also when training just start cheerfully:

 We do not want you brake! However, you should go first to warm up and make quiet a few stretching exercises. A cold start does not challenge the joints or the muscles well. , so if you losflitzt when training immediately, you have to Tougher rkerem soreness expect and will also quickly tired and exhausted, as if you have previously made you warm.

5 Only continue, then faster If you want your running training step, the following rule applies:

Run until further be faster. You should therefore only an extra round by the park hang before you give really gas. At all motivation but you should just be Avoid beginning, go to your fatigue limits. The body in this case requires a much longer recovery time and also produces stress hormones, and after all, is not the goal of your running training.

 6 Cool Down not forget when training!

Although knows as well as anyone the principle of the final spurt and of course it's fun to go to the limits in training. You should know, however, prefer to do while already running training in short intervals - at the end of training but one is often so tired that the concentration decreases and the risk of injury increases instead. After the run, you should exercise for 15 minutes to allow for stretching - the muscles with more blood and then regenerate better. indeed can run each, when training but you can also make many mistakes. Do not worry, it can easily be avoided - and finally you want so keep jogging on the fun and do not give up exasperated after the first run training!

Protein Containing Foods

Protein is a basic nutrient for muscle building , the regeneration and for fat burning is very important. Protein deficiency can the muscle building block, which can lead to a sustainable reduction in muscle mass, as important protein in muscle memory will be destroyed.

Active athletes and bodybuilders just should therefore ensure that sufficient protein-containing foods are integrated in the daily diet. Protein-containing foods offer longer saturation and better fat loss and are therefore very popular not only among athletes. Especially with the leading diets are protein-containing foods is an important building block to sustain-ably reduce body weight. Empirical studies have now shown that the intake of protein shakes at certain times can affect the sustainable regeneration and muscle growth positive. So that power athletes can meet their daily protein requirement, you should make sure that they are taking protein-containing foods and high-quality protein powder regularly.


Protein-containing foods list

Below we have compiled you a selection of protein-containing foods, all of which were calculated to 100g. Important is the combination with other nutrients. You should always make sure that many protein-containing foods also often have a high fat value. Ideally, of course, the protein supplements that are ideal for athletes and for just a diet.

Meat per 100g	Egg white	Fat	Carbohydrates	Calories	Favorites
Turkey breast	23.0	2.0	0.0	110	★
Pork (lean)	22.0	4.0	1.0	140
Chicken breast	21.0	2.0	1.0	110	★
Ham (lean)	20.0	4.0	0.0	119
Beef (lean)	19.0	4.0	1.0	115
Chicken wings	19.0	14.0	2.0	210
Minced meat	18.9	16.2	0.3	221
Chicken Thighs	17.0	0.4	14.0	193
100g milk products	Egg white	Fat	Carbohydrates	Calories	Favorites
Limburger cheese	27.0	0.5	0.0	113
Sliced ​​cheese (light)	27.0	16	0.1	252
Mozzarella	17.5	19	1	247
cottage cheese 0.4%	15.5	0.4	1.6	72
Cottage Cheese	12.7	2.2	3.1	85	★
Quark	12.2	0.3	3.9	68	★
Quark 20%	10.8	4.4	3.6	92
Quark 40%	9.3	9.8	3.5	139
Milk 1.5%	3.5	1.5	5.0	48
1.5% yoghurt	3.4	1.5	15.4	89
Eggs per 100g	Egg white	Fat	Carbohydrates	Calories	Favorites
Egg white	11.0	0.7	0.2	50	★
Yolk	16.0	32	0.5	350
Egg	12.6	10.8	0.65	150	★
Fish per 100g	Egg white	Fat	Carbohydrates	Calories	Favorites
Alaska pollock fillet	18.3	0.9	1.0	81	★
Rotbarschfilet	16.4	0.0	3.2	94
Tuna can (in water)	25.5	1.0	0.1	113	★
Tuna can (in oil)	24	33.6	0.1	291
Pangasius	13.4	1.2	0.0	67
Vegetables 100g	Egg white	Fat	Carbohydrates	Calories	Favorites
Kidney beans, jar	6.0	0.8	15.0	86
Lenses can	6.4	0.6	14.7	100
Other per 100g	Egg white	Fat	Carbohydrates	Calories	Favorites
Almonds	20	47	21	546	★
Peanuts	29.8	48.1	7.5	576
Tofu	10.6	5.3	2.9	102
Soy milk	3.7	1.8	2.5	40
Supplements per 100g	Egg white	Fat	Carbohydrates	Calories	Favorites
Iso Whey	92.7	1	0.8	393	★
Protein 96	90.9	1.2	1.7	391	★
Mega Protein	87.6	0.4	1.6	369	★
Triple Whey	83.1	3.1	5.3	371
Protein Pancakes	38.5	3.1	44.3	370

Thus, protein-containing foods effective muscle building can speed it needs regular consummation.

Certain studies have shown that protein-containing foods are processed in the body best when distributing the daily rations for five to six meals. It is also important that protein shakes are taken at certain times, because this time portioning can affect exercise performance and regeneration processes. 

A recommended amount of protein per day can be forgettable because every athlete has different metabolic processes so that food intake affects many completely different on each individual. 

Well-trained athletes therefore need much more protein-containing foods than the "normal" recreational athlete who can cover his daily protein needs without supplements. Just strength athletes prefer high protein amounts that calculate 2 grams of protein per kilo of body weight. High-quality protein supplements here are the ideal addition nutrients since these supplements can be quickly and easily prepared and served easily. But you should make sure that there are significant differences in quality and intensity of these supplements. Important for strength athletes is the rapid uptake of the protein in the blood, so you should choose protein shakes particularly on this criterion and taking.