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6 Surefire Ways to Build your Muscle and Boost your Strength

Once you understand the basics of how to boost your strength and the science behind building muscle then you’ll start to notice results from your training in no time. When you break it down it’s much more simple than it seems at surface level, it’s all about weight training and the right nutrition, but we also have 6 great tips to help you achieve the results you want to see.

Nutrition

Eating right is one of the most important things when it comes to building muscle, you’ll have to make sure you’re eating the right macros. When trying to build muscle you need to eat enough protein as this helps with muscle repair, around 30% of your diet should be protein and the other 70% can be split among carbohydrates and fat however you want to give you the energy you need to exercise.

Supplements

When supplements are mentioned to help improve performance most people think of illegal drugs that stimulate muscle growth, however, there are various legal supplements you can take to help build your muscle. Having higher testosterone levels is a great way to build strength, I’ve tested many different testosterone pills and found the best testosterone booster for muscle gain at riverfronttimes.com. Taking these made a massive difference to my performance and how quickly my strength increased.

Sleep More

Sleep is vital for building muscle as a muscle grows whilst it repairs. During sleep is the time your body can concentrate on using the protein you eat to repair your muscles, whilst you’re asleep your body enters a higher anabolic state and you produce more hormones that help your muscles repair. If you don’t get 7-9 hours of sleep a night then this prevents your body from completing its sleep cycle and can slow down your progress.

Heavier Weights

To see your strength increase at a faster rate then you should focus on using heavier weights, this is called progressive overload where every week you increase the weight you’re using. This is a better technique to promote muscle growth than increasing your repetitions. By using heavier weights and doing fewer repetitions it shocks your muscles into continuing to grow. If you struggle with this then it’s a good idea to do this on one of your training days only as it’s quite intense and has less intense weight lifting sessions on the other days.

Intermittent Fasting

Intermittent fasting is where you restrict the hours of the day in which you can eat. The most popular time frame for people who do intermittent fasting is only eating between 12 pm and 8 pm. Intermittent fasting has many health benefits but most people don’t know that it actually helps with muscle development. Intermittent fasting helps with muscle growth as it allows you to reach cellular autophagy which is important in muscle growth.

High-Intensity Interval Training

High-intensity interval training is a great addition to any workout to help build strength and grow your muscles. Building muscle is a long process that requires a lot of dedication and takes a lot of time out of every day. If you need to schedule some days in your workout program that need to be shorter sessions then high-intensity interval training is usually around a 20-minute session which is much quicker. If on cardio days you are not doing high-intensity interval training then you could actually be losing out on muscle mass as long low-intensity cardio sessions can actually decrease your ability to build muscle.

5 Healthy and Tasty Iced-Drinks to Perk you Up!

Many of us could often use a cooldown, especially with the summer months rolling in. There’s something very comforting about sitting watching the world go by on a warm day with an ice-cold drink in your hand. Whether you’re looking for something delicious to sip on while you sit outside or if you’re wanting to keep refreshed without drinking enough sugar to last a lifetime, there are plenty of recipes out there for all kinds of iced drinks that will make for great conversation and a great excuse to hang out with your friends.

 

Demura Coffee

The first thing on the list, if you’re familiar with TikTok, you may well have heard of this. With coffee shops suddenly being closed across the world during the lockdown, people were suddenly finding themselves struggling without their regular iced coffee fix. Then some wonderful soul shared the recipe to make a delicious, iced coffee from the comfort of your own home. Simply mix a tablespoon of coffee, with a tablespoon of sugar alongside a tablespoon of boiling water and whisk until a creamy paste is formed. Then all you need to do is add the milk of your choice (almond or semi-skimmed) to a glass of ice and top it with the creamy sugary coffee paste and mix it together and there you go, a delicious, caffeinated, and cool way to start your day.

 

Fruit Smoothie

The next edition may seem a bit vague, but the beauty of the fruit smoothie is that the customization is entirely up to you. Do you despise pears within an inch of your life? That’s fine, just don’t add any pears. Do you absolutely adore strawberries? Chuck as many of those suckers in as you feel necessary. You have complete freedom to make whatever flavour combinations you can think of. All you need is some ice, some low-fat Greek yogurt, and whatever fruit and veg you want. You’ll be feeling healthier and perkier in no time.

 

Peach Iced Tea

A staple for any BBQ, you can’t go wrong with a good, iced tea. All you need pour boiling water over a couple of teabags. At the same time, mix some peaches, sugar, water, and the juice of a lemon and bring them to a boil. Strain the peaches from the syrup and mix with the tea and serve with some ice. You’ll definitely be invited back to the BBQ next year with this recipe.

 

Fruit Slushie

Similar to the fruit smoothie, the fruit smoothie is arguably a little easier (and maybe a bit more fun as well). All you need is a blender and the fruit combo of your choice along with some ice and that’s it. If you feel like you’re constantly running to the store to get more ice for these slushies, you’ll never run out of ice again with an ice maker. You’ll end up saving yourself some time and money and you’ll be able to make an endless supply of these drinks, it’s a win-win.

 

Iced Dairy Free Chocolate Milkshake

Last on the list is something that at first glance, may not seem all that healthy. But wait until you see the looks on your friend’s faces when they discover this delicious drink is actually relatively healthy and dairy-free. All you need to make this yummy milkshake is half of a banana, three scoops of dairy-free ice cream, two tablespoons of cocoa powder, a half-pint of dairy-free milk, and serve it with some freshly made ice and your favorite silly straw and your friends and family will be begging you for the recipe.

7 Great Health Supplements You Should Be Using

In this day and age, it is hard to stay healthy. Due to the current climate, it has become increasingly difficult to get all of the nutrients that our bodies need to thrive. Because of how hard it is to naturally get the nutrients, many people have turned to supplements. But which supplements should you be taking?

 

Probiotic Supplements

It is extremely easy to get ill these days, and one of the most common illnesses that people have been dealing with is stomach problems. Stomach problems are often caused by a buildup of poor bacteria in our stomachs. One of the best ways to deal with stomach pain is by taking probiotic supplements. These supplements will produce healthy bacteria that will fight the bad bacteria in your body.

Turmeric Supplements

Recently, many people have been turning to turmeric pills to combat a long list of health issues. Turmeric has been proven to be extremely beneficial when it comes to keeping the heart-healthy, it also works as an anti-inflammatory as well as an antioxidant. People have reported that turmeric also helps with joint pain, which would be helpful for those of you dealing with mobility issues.

Multi-vitamins

If you are someone who has been feeling worn out and generally tired, then a multi-vitamin may be the right supplement for you. A multi-vitamin is basically a combination of all of the valuable nutrients your body needs and has been shown to improve moods and general energy.

Fish oil

Fish oil supports healthy cholesterol levels and is extremely popular among people who are trying to improve their health.  It is recommended that you include foods such as oily fish and eggs into your diet to get their valuable nutrients, but understandably this is not possible for all people, so fish oil makes a good alternative.

Vitamin B12

Vitamin B12 is excellent for stimulating the formation of red blood cells and has been known to help improve neurological function. You usually get Vitamin B12 when you eat food high in protein, but if your diet doesn’t allow for this, having the supplements can be extremely useful.

Vitamin D

Everyone knows that Vitamin D is extremely beneficial for your body. Taking vitamin D can improve the quality of your mood and give you a lot of energy, which can sometimes be lacking in the colder months.  Vitamin D also helps with the strength of your bones and ensures that your internal organs stay healthy.

Iron Tablets

If you are someone that suffers from low moods and a general lack of energy, you may be dealing with an iron deficiency. Now, if you think that you are dealing with a severe iron deficiency, then you may need to go to a doctor. However, if you are just feeling a little run down, then some over-the-counter iron tablets could be a good solution to your problem. People who use iron tablets report an increase in energy and a decrease in fatigue.

The Dentist Guide to Looking After your Dental Implants

Everyone has a lot of common medical knowledge but when it comes to dental care people are much less confident in their general hygiene routines. Everyone knows to brush their teeth twice a day but most people don’t bother to use mouthwash or floss and the majority of people don’t realize they should book an appointment with their dentist every 6 months to have their teeth professionally cleaned to remove any potentially harmful bacteria in their mouths.

That’s the basics for dental care but many people also don’t know about many great treatments that are offered by dentists that are either great for your basic dental health or for your self-esteem as they’ll help to improve your appearance. Some of these include getting braces if your teeth are crooked, getting your teeth whitened if they’re stained or yellow, and for me personally getting dental implants fitted in Byford massively increased my confidence. Dental implants are one of the best things you can get for your confidence and as so many people are unaware of basic dental hygiene necessities and how great dental implants are then this article will cover how to care for them.

What a dental implant is

If you have a missing tooth and it makes you feel self-conscious then a dental implant is the perfect solution for you and to make it better it’s a long-term solution so you’ll only have to find the funds to have them implanted once. The process is a simple one, your dentist will place the implants directly into your jaw which will act as an artificial root. Over time the bones in your mouth will fuse to your new titanium screw which will keep it in place, then a false tooth is placed on top of this in the most natural-looking way to complete your smile. It’s a very discreet implant and if you’ve had issues with the way you speak or eat since your tooth fell out then a dental implant should solve this for you too.

Why dental implants need special care

Although dental implants are permanent there can be issues such as they can break or fall out. If you’ve been to a reputable and qualified dentist who has performed the procedure correctly then there should only be two reasons why the dental implant may fall out. The first is if the implanted root moves in the jaw or if the false tooth breaks as a normal tooth would. Whilst it is impossible to completely prevent this from happening there are steps you can take to make it less likely that your dental implant will come out.

How to take care of the root

The main reason that a dental implant comes out is due to gum disease which is a lot more common than most people think. Gum disease is caused by bacteria in the mouth on the gum line that releases acids causing your gums to recede and leaving the roots in your mouth exposed, this can cause your dental implant to become loose and eventually fall out so to prevent this you should make sure you floss daily, pay extra attention to the gums around your implanted tooth when brushing your teeth and stop smoking.

How to take care of the false tooth

If you’ve had this procedure performed by a qualified dentist who has successfully completed the procedure with no complications then they will have used a high-quality crown that shouldn’t break, However, you can adjust your daily habits to help ensure it doesn’t get cracked or broken. If you eat a lot of hard, crunchy, or chewy foods then you may need to change up your diet as implanted teeth whilst high quality are more fragile than natural teeth and may break if you consume too many of those foods. If you play any contact sports, then you’ll want to minimize any damage done by knocks to the mouth as this is one of the biggest reasons dental implants fall out so make sure to wear a mouthguard when you play. Finally, to help prolong the life of your dental implants you should wear something at night time to prevent your teeth from grinding whilst you sleep.

Women’s Health: All the Jabs You need to Get

Now more than ever women should be taking care of themselves in the best way possible by making sure they have had all of the necessary Jabs to protect them from numerous conditions that could be prevented. It should be part of your yearly routine to check your medical records to see if any of your Jabs are due for renewal, sometimes you will need to visit your local GP for a top-up of vaccine antibodies that run out after a few years of injection. Getting an injection can be daunting especially if you are someone who has a fear of needles, but if you want to avoid developing a life-changing condition that could have been prevented by a small injection then I urge you to be brave and keep track of any vaccinations that are available to you.

Thanks to the amazing developments in medical technology that we now have available to us, we have seen a significant increase in the number of vaccines that have become available to us. It is truly amazing that we now have protection from some deadly and life-changing conditions that have affected many families all over the world. As a woman, there are certain conditions that only you will experience so you should be taking every vaccination opportunity you can in order to make sure that you have a long and happy life.

 

Human Papillomavirus (HPV)

The HPV jab is a strong preventative measure against cervical cancers, it is thought that most forms of cervical cancer come from the human Papillomavirus so you would be decreasing your chances of getting this dreadful condition significantly.

 

Influenza Vaccine

The Influenza Vaccine provides protection from what is more commonly known as the flu, you should get your flu jab on a yearly basis well in advance of the winter season. In the colder months there will be more and more people who get ill and are spreading flu germs, so why not protect yourself and give yourself one less thing to worry about this winter and get the jab.

 

Varicella

The next jab you should xo aider getting would have to be the Varicella vaccine, you will be required to go in for two doses of this treatment if you want it to work properly. This vaccine however is for those of you who have not suffered from Varicella before which is otherwise known as chickenpox. If you have never had chickenpox before then you should seek medical advice as it can be very severe in adults and in your late teens. This treatment is a pretty recent development and is one of the first to show off the advantages of microcannula compared with sharp tip needles for a practically painless jab.

 

Measles, Mumps, Rubella (MMR)

This final jab is essential if you wish to prevent the development of any of the above conditions, they are all very serious so the fact that they can be prevented with a jab should be a no-brainer, however it is important to remember that this jab must be topped up every three to four years following the advice of your GP.

The 4 Most Popular Exercise Trends In London

Getting into shape and eating healthy for aesthetic reasons as well as to help your immune system has always been important but in 2020 it grew even more in importance. With the coronavirus rapidly spreading, especially in a hot spot like London people turned to a healthy diet so that if they get it they would be in a stronger position to fight it off. Many people also started exercising as this too helps to strengthen your body and with all the extra free time thanks to the government-imposed lockdowns people wanted to finally get into the shape they want to be in.

This was initially difficult as part of the nationwide lockdown included gyms being closed down, this forced people to get creative and adapt. People bought small amounts of equipment and using their creativity managed to turn their bedrooms and living rooms into a mini gym. Personal trainers also became a great help during this time, I wouldn’t know where to start planning my own home workout so I hired a virtual personal trainer and they were one of the best personal trainers in west london, they were knowledgeable and kept up to date with current fitness trends. Now that we’re in the third lockdown many people are bored of doing the same workout and have fewer options as many cyclists and runners won’t go out in the cold, icy weather. To make sure you keep on track we’ve found the 4 most popular exercise trends in London to help motivate you to get back on top of your healthy lifestyle.

Walking

Exercise is overcomplicated a lot of the time, something as simple as walking is extremely effective. You don’t have to lift weights and run long distances to get into shape, going for a walk every day as is allowed under the lockdown rules is one of the biggest fitness trends. The parks in and around London have more people going for a stroll than ever before. You can keep changing where you walk to keep it more interesting too.

Eye Yoga

This may be something that you’ve never heard of before and might initially be confused by it. Eye yoga is an upcoming exercise trend, during these lockdowns people have spent more time than ever looking at screens which can cause headaches among other things, Eye yoga is meant to help ease this as it helps to reduce muscle tension around your eyes. Eye health during this time is just as important as getting a cardio workout in.

High-Intensity Interval Training

This is massively popular, especially among those in London who have children to look after or elderly relatives to care for whilst in isolation. High-intensity interval training is a short workout, the optimum time for these is 20 minutes and 3 times a week is how many sessions are recommended. They are an extremely effective way to get healthier as they usually improve your cardiovascular fitness and burn lots of calories in such a short time. One of the most popular online gym classes in London is the new HIIT classes.

Virtual Challenges

Although most challenges from an ironman triathlon to climbing Everest have had to be postponed due to the pandemic, for those of you wanting to push yourself there are many virtual versions of these challenges online. This is a popular exercise trend as the challenges last a long time which helps with motivation. One of the most popular virtual challenges is cyclists who are climbing the elevation height of Mount Everest from their own homes on an exercise bike.

Why The State of Your Teeth is Directly Linked to Your Overall Health

Our bodies are an undeniable miracle of evolution. A biological system working in perfect harmony with itself to create a super-intelligent form of life. But it is quite a fragile thing as well. Our constant survival is thanks to the massive strides we have made in the field of medicine.

It Can be difficult to keep track of our physical health. We can easily mistake one feeling for another. We get angry if we haven’t eaten. We can’t sleep without eating enough in a day. We can’t function without sleep. It is a constant careful balancing act.

 

Making Life Easier

Thanks to modern technology it is a lot easier for us to monitor what is happening inside us. And we can easily view our outside. But we can’t all always go to the hospital to check our general health. This is why our bodies come with a signaling mechanism. And that is your teeth.

 

Teeth as a Signal

You might be wondering how your teeth can tell you anything other than the state of themselves. But in reality, our teeth can be great early warning signals of a needed behavior change or a serious medical condition.

The first, and the most obvious way they do this, is visual. If your teeth are physically changing then it might be time to get checked. Of course, if you have noticed damage to your teeth you will want to get that checked out and sorted. When I chipped my tooth last week I wanted to find out who the best dentist in Mandurah was, naturally. A good dentist can also act as a diagnostician for your teeth and overall health.

 

The Signs

The first sign they will look for is discoloration. This is a great early warning sign that there is something in your life that needs to change. For example, things like coffee can stain your teeth. This often means you need to reduce your coffee intake. The same happens with nicotine and cigarettes. They can turn your teeth yellow. This can help doctors identify if they need to screen you for any smoking-related illnesses.

The smell and state of your gums can be an indicator of large bacterial or fungal issues. If bacteria has gotten into your gums and infected them, chances are some other part of your body will also be infected. So it is also worth getting your gums fully checked while you are at the dentist.

Your teeth can also act as an indicator of mental health issues as well. Studies have proven that mental health issues such as anxiety, OCD, and depression can cause people to neglect their personal hygiene. This includes dental health. So when a dentist does a check over they have become quite adept at spotting the tell-tale signs of someone who has been neglecting their teeth due to negligence, and someone who is neglecting them for other reasons.

 

Keeping Healthy

The big takeaway from this article should be that your teeth are a fantastic tool. They are more than just our evolutionary tool for eating. Our bodies are beyond brilliant. So it is no wonder our teeth are so fantastically versatile.

Keeping good oral and dental hygiene has been proven to naturally make you more confident and outgoing, while also giving you a bit more energy each day. The freshness of a cleaned mouth stimulates the sinuses and allows for a great intake of oxygen. Meaning you can always start the day feeling great.

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