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December 2, 2013

Important guidelines to stay away from asthma problems in home

Asthma is a life taking disease and is a damaging health challenge faced by a number of people nowadays. In the old days, this disease wasn’t that much common and was considered as permanent condition if happens to someone. Though, now several ways have been discovered that prove to work effectively for the prevention of asthma. Several treatments have been found that cure asthma completely. The best method of avoiding this disease and staying away from such a health issue will be to prevent you from having this disease in the first place. Some of the ways through which people can avoid this problem are mentioned here for you. You can read them to make sure you follow them strictly and stay healthy.

The first way is to look for the cause and reason of asthma at the very first step and this is an important step among all others. This situation is simplified as the cases that arise because of the allergic reactions of components or other materials. Any stuff from the person is allergic can be the reason of severe asthma in him. If this allergic material is identified, the person must avoid the contact with it and avoid it to stay away from causative agent. Usually when people don’t avoid these materials, they have to suffer this disease severely and see bad circumstances.

The other common cause of asthma would be dust. Dust does not include only the visible particles but the tiny particles that are too small to be seen clearly. Women usually clean up the floor mats and carpets and the coverings. While they are carrying out these cleaning tasks, the dust particles might enter into nose and can become a cause of asthma problems. People should make sure that carpets and all these things are cleaned in the home and bedding and drapes are in good condition. Usually pets in home are also the reasons of such problems. People should get rid of the pets if people have them in their homes. Pet dander can be the main cause of asthma.

Cockroaches in your homes are one of the common occurrences and they are having potential of asthma attacks in children especially. If people want to stay away from the asthma problems, then people should put the trash out of their home on a regular basis. The food should be kept covered at home so that it does not get contaminated and make you feel sick.

The smokers should lessen this habit or avoid designate smoking habits as their clothes or hair absorbs smoke particles that will touch you when you wear them. When bedding materials are bought, people should take care they are optioning for a reliable thing. There are some bedding materials that are made of barrier materials. People use these coverings and get in contact with the dust mites that are trapped in the materials. These mites are harmful and the causes of asthma.



October 2, 2013

Daily Eating Plan for Weight Loss

Obesity is not good for both men and women as it invites different other diseases. You can successfully cut some pounds by cutting your calorie intake and regular exercise. You can loss one pound in every week by reducing your calorie intake to 500 calories. Combination of calorie reduction and exercise will help you to get favorable results in short period of time. It is important to boost your metabolism by taking different number of calories on regular basis. For instance, you can take 1200 calories daily for one week, but for the next week reduce this consumption to 1000 calories a day. Intake of different number of calories can cause confusion for your metabolism; as a result your body burns more calories. Numerous tips are available on Saver Gen for your better understanding.


Eat Right Food Items

  • If you want certain reduction in your weight, track your calories and include healthy food items in your diet. Usually, a woman requires 1500 to 1800 calories in a day, and a man needs 200 to 2500 calories per day. Drop 200 to 500 calories on regular basis for weight loss.

  • Cut the intake of junk and fried food because it can drastically increase your weight. Use fresh fruits, vegetables, steamed meat, low-fat dairy, eggs and grains for better results. Divide your meal in five servings per day to speed up the rate of your metabolism.

  • Take raw or steamed vegetables to consume low calories in each meal. Low-fat dairy products prove really helpful to burn fat of your body so include these products in your daily meal. Vegetables, dairy and legumes can easily fulfill your nutritional requirements.

  • Completely avoid processed sugar and bakery items like cookies, cake, ice-cream, chips, white bread, pasta and any other fried food item. Replace these items with healthy and low calorie foods like fresh fruits and vegetables.

Time to Eat

Divide your meal in five to six small portions to take 200 to 400 calories in each meal. Number of calories will be based on your activity level and weight-loss goal. An active woman can consume 1500 calories to lose weight, while an active man can take 2000 calories per day.

Be careful about portion size, for instance if you want to take 200 calories after two hours, you can eat an apple or a glass of milk. You can also take two spoons of peanut butter as it contains 190 calories.

Prepare a note book to write your diet schedule and strictly follow this schedule in order to get good results. Do not take meal before going to bed as it will be harmful for your body. Drink lots of water to flush extra sodium and fat from your body.

Saver Gen

Take your breakfast within one hour of your wakeup to kick start your metabolism. You can take a cup of milk and an apple in breakfast or can replace it with a cup of whole grain serial. Give a break of two hours, and eat an apple as snack with half cup of milk. In lunch, you can eat salad, grilled chicken or vegetable soup. You can get more details on daily eating plan for effective weight loss at http://www.savergen.com/garcinia-cambogia-extract.



May 29, 2013

The Truth About Grains

Grains are found in so many of the foods we as modern humans eat that it can seem like an impossible feat to follow the Paleo diet, which strictly prohibits the consumption of grains. Grains are a staple of processed foods of nearly every kind, and grain-based foods are relied upon for their taste and their convenience. In fact, grains are so pivotal in many modern diets that some nutritionists refer to it as a grain addiction.

In addition to being found commonly in foods of all types, we’re also taught from an early age that grains should be our primary source of nutrition. The U.S. government’s food pyramid has grains as the food group that should make up the largest portion of an individual’s daily diet. It does take some reprogramming and a little research into the facts of grains to understand the negative impact they can have on our health and wellness.

One of the primary myths of grains is that they should comprise the majority of our diets. This is not the case, and in actuality most grain-based foods are simply loaded with carbohydrates and lack any real nutritional value. Most foods that are made with grains are processed and packaged, and are simply filler foods. By contrast, the foods that are encouraged on the Paleo diet are “real” foods that are found in nature and provide not only the calories needed to fuel our bodies, but also the nutritional content that is ideal for humans.

Another common myth associated with grains is that they are necessary to obtain energy. While it is true that grains are carbohydrates that provide energy, the type of energy they supply can be detrimental to an individual’s health. Foods made with grains cause spikes in blood sugar, meaning after eating grain-based carbohydrates, a person’s blood sugar level will rise very quickly, and then fall just as quickly. When this happens the body’s insulin is affected, which can lead to obesity and diabetes. Consuming Paleo-friendly foods, such as vegetables and lean meats will give a person energy on a steady and consistent basis, as compared to the spikes of energy provided by carbohydrates.

Many people falsely believe that grains have immense nutritional value, since they are the primary food group on the food pyramid, but in truth, grains lack a great deal of nutrition. Many grains are comprised primarily of Omega-6 fats, which don’t supply the body with benefits. It’s much more effective to find nutrition in plant and animal-based sources.

In recent years, more light has been shed on the truth of grains, and subsequently more people are opting to follow diets that are either low in grains or devoid of grains, and the Paleo diet, more specifically, the paleo diet recipes is one of the best examples of a way of eating that avoids the unhealthy impact of grains.


May 2, 2013

Work Out Plan

The holidays — it never fails. As Thanksgiving approaches, you make a resolution that — this year — you will not eat too much, drink too much, get out of shape. But the holidays are a time of joy and celebration, of getting together with friends and family; the time of the winter solstice, the shortest day of the year, to be followed by ever-lengthening periods of daylight reach­ing toward the rebirth of spring.

So, year after year, many of us end up in January overweight, out of shape and thoroughly ashamed of our­selves. But it doesn’t have to be that way! Instead, try my Christmas fitness course and winter celebration diet and give yourself a special gift — Shape Up for the Holidays!

Celebrating Fitness

Being healthy and physically fit is a serious business, but that doesn’t mean you can’t mix business with pleasure. On the contrary, if you don’t have fun, if you don’t enjoy yourself in the gym, you won’t get the most out of your training.

This is especially true around the holidays. Unless you are a serious bodybuilder, or vitally involved in some other aspect of athletics, it’s hard to keep your nose to the grindstone and your fingers on the barbell while all around you everyone is wrapping presents and getting ready for Christ­mas parties.

It’s a good idea to begin your exer­cise program now. This will allow you to lose weight and firm up before the holiday season begins. And by start­ing now, you’ll make exercise part of your weekly routine — a routine you can continue through the Christmas season.

There are other advantages to get­ting started on an exercise program before you eat that first piece of fruit-

The successful bodybuilder requires optimum energy, and that depends on optimum amounts of iron at the cellular level.

by Douglas L Weed, M.D.

Energy and power for workouts. Several months ago Joe Weider and I were discussing ways to maximize those two precious commodities. We talked about the importance of oxygen in maintaining and boosting energy and power, and how bodybuilders must find greater ways to boost body oxygen. How to do it?

The answer hit us immediately: iron. But Joe and I realized just as quickly that iron is not the complete answer for body­builders. As essential as iron is, there are many other nutrients necessary for the building of blood. Joe and I decided that a unique new bodybuilding type of supplement was desperately needed for both men and women. A supplement that would provide a new kind of blood boost for the energy and power that rugged workouts require, while protecting against anemias and other blood deficiencies. Joe asked me right then to begin formulating a supplement with all those goals in mind, regard-

(Continued on page 96)

In everything you do there’s the dream of a slimmer, more shapely you. But wishing won’t make it show. We know you exercise to firm your muscles and diet to control your weight. However, dieting isn’t always easy. That’s why we recommend a little help from Dynamic Body Shaper. It can make your diet program work better and faster. When you’re busy, rushed and unable to follow your diet, take a glass of Dynamic Body Shaper instead of a meal. It contains the finest, most delicious-tasting protein available for nourishing your muscle tissue and providing sustained energy for your training. A glass supplies more than a dozen nutrients, ensuring that your body receives the good nutrition it deserves. This measured meal-in-a-glass burns fat, nourishes muscles and assures good nutrition …just what you need to rid yourself of ugly lumps, bumps and bulges, while firming a beautiful body. When dieting, you need every advantage. Dynamic Body Shaper was created to give you just that. It’s a dream that will become your reality! Start now!


How The Mr. Olympia Winners Trail


by Bill Reynolds, Editor-in-Chief.

Five men have won the Mr. Olym­pia title since Joe Weider inaugurated the competition in 1965. Here I have selected a different bodypart routine from each of these champions. To­gether, these routines make up al­most a complete body workout. The only bodyparts left out are the calves and abdominals.

All of these routines have been pub­lished in past issues of Muscle & Fit­ness and other Joe Weider body­building magazines. But I think they are well worth reprinting for all those readers who may have missed the workouts the first time they appeared in print.


Larry Scott, winner of the ’65 and ’66 Mr. Olympia contests, the first two ever staged, was renowned for his superb upper arm development. Larry, who was approximately 5’8″ and weighed 210 pounds in contest shape, displayed massive, and well-shaped 201/2-inch upper arms. He trained his biceps and triceps three days per week after completing his deltoid routine. Here was a typical Larry Scott upper arm routine:

1)    Dumbbell Preacher Curl: 80-lb. dumbbells, 4X6 plus 4-6 burns (four sets of six repetitions, plus 4-6 burns, or short half Curls from the starting point of the movement).

2)    Barbell Preacher Curl: 130-140 lbs., 4X6-8 plus 3-4 burns.

3) Standing Reverse Curl: 120-130 lbs. 4X6.

4) Spider Bench Curl: 100-110 lbs. 4X6.

5) Lying Triceps Extension (EZ-curl bar): 200+ lbs., 4X6 plus 4-6 burns, supersetted with . . .

6) Pulley Pushdown: 100-120 lbs., 4X6 plus 4-5 burns.

7)    Triceps Kickback: 60-70 lbs., 4X8.


Oliva dominated the Mr. Olympia competition from 1967 through 1969. Many bodybuilding fans still consider him to be the best bodybuilder of all time. Sergio’s thighs in particular were phenomenally developed. The follow­ing was a typical Oliva thigh routine: 1) Squats: 8-10 sets, working up

Anyone can adapt a Mr. Olympia workout to their own level of training. And by following the routines of the superstars, you have a better chance of building arms like this one.

6) Cable Side Laterals: 4X8-10.BACK—FRANCO COLUMBUColumbu won the Mr. Olympia title only once (1976), but was runner-up to Arnold Schwarzenegger severa times. He has recently recovered frorr a serious knee injury, and he is onc< again training for the Olympia Franco’s back was always phenome nal. Here is a typical Columbu la workout:1)    Wide Grip Chins: 6X10-15 (witl added weight).

2) T-Bar Rowing: 4X10.

3) Seated Pulley Rowing: 4X10.

4) One-Arm   Dumbbell   Rowing 3X10, supersetted with . . .

5) Close-Grip Chins: 3X10.


Like Oliva, Frank Zane won thre consecutive Mr. Olympia titles (1977 79). When he puts his hands on hi hips, pulls his elbows forward an flexes his pectorals, Frank’s ches muscles appear slashed to ribbon; Here’s one of his chest workouts:

(Continued on page 18Z

500-600 lbs.

2) Leg Extensions: 5-6X10-15.

3) Leg Curls: 8-10X10-15.

4) Lunges: 3-5X10-15 (pre-contest training phase only).


With seven Mr. Olympia wins (1970-75, and 1980) to his credit, Ar­nold is the best known competitor in bodybuilding history. His combina­tion of huge mass, flawless propor­tions, great genetic muscle shape, classic symmetry and incredible on­stage charisma has never been equaled. Here’s one of the Austrian Oak’s deltoid workouts:

1)     Rotating    Dumbbell    Presses: 4X8-10.

2)     Seated Press Behind Neck: 4X8-10.

3)  Seated Bent Laterals: 4X8-10.

4)  Low Incline Lying Side Laterals: 4X10.

5)  Alternate   Front   Dumbbell Raises: 4X8-10.



In this pyramiding pro­gram, you’ll find that your strength and size will in­crease very quickly. In fact, you will be able to add 10 pounds to your squat each week for a year.

At the intermediate level of body­building, you can begin doing Leg Curls to fill out your hamstrings. You can also do a few sets of Leg Exten­sions to shape and define your thighs. Eventually you should do the Leg Ex­tensions at the beginning of your work­out to thoroughly warm up your knees and thighs prior to doing heavy Squats.

Considering all of these sugges­tions for intermediate-level training, here is a good all-round thigh work­out:


6    12-2

3-4       8-10

4-5       8-10


1)    Squat

2) Leg Extension

3) Leg Curls

This routine can be used steadily for one year. Since my thighs were lag­ging so badly in my late teens, I had to embark on a super-concentrated specialized thigh routine. I decided to train the thighs only in two of my workouts each week, and to work the rest of my body in my four other weekly training sessions. {Ed: This is, of course, a variation of the Weider Muscle Priority Training Prin­ciple.) And I resolved to concentrate on my Squats, persistently increasing all of my Squat weights by 10-20 pounds each week.

Here is the thigh workout I used so successfully when I was 18:



1)     Squat

2)     Leg Press

3)  Leg Extension

4)  Leg Curl

This workout was effective for build­ing up my thighs. I still do a workout similar to this although I now do fewer total sets, because my thighs are now up to par with the rest of my body.

Then a bodybuilder is preparing for a com­petition, he or she should do fewer Squats and more iso­lation movements to bring out maxi­mum thigh cuts. Peak Contraction ex­ercises become particularly important during contest preparation. And while I personally don’t like them, many bodybuilders will superset (or even triset) their thigh exercises. Finally, most bodybuilders do many more sets prior to a contest than in the off-season.

Here is how I usually trained my thighs prior to a competition:




1) Front Squat



2) Hack Squat



3) Leg Extension



4) Leg Curl



5) Lunges



This type of routine maintained my thigh mass while dramatically in­creasing my leg shape and definition. Undeniably, developing a good pair of thighs takes discipline and deter­mination. You’ll leave plenty of sweat at the Squat rack in the process. But with consistent hard work, any male or female bodybuilder will be able to achieve excellent thigh development.




At the beginning and intermediate levels of training, the only exercise you probably need to do for your thighs is the Squat. Typically, a beginner can do three or four sets of 8-10 reps in the Squat. You will see results even if you use a constant weight for every set. But it is advisable to warm up by using a moderate weight for your first set, then add 10-15 pounds to the bar for each succeeding set.

Intermediate-level bodybuilders should pyramid their sets and reps when squatting. Pyramiding means you decrease the reps and increase the training poundage with each suc­ceeding set of an exercise. This is an excellent way to build both power and mass when doing a basic exercise for any bodypart. And pyramiding allows you to warm up thoroughly, do some mid-range reps for shape and muscle quality, and finally get in some low-rep sets for mass and power.

ere’s a typical pyramiding routine that an intermediate bodybuilder can use. The weights have been chosen arbitrarily and are intended show how poundages in-. a pyramid workout.

my the age of 18 I had been bodybuilding for a year or so, and my upper body had become fairly massive. But my leg development, par­ticularly my thighs, had not kept pace. I had made the classic beginner’s mis­take of training to build a showy upper body while neglecting my leg de­velopment.

I realized that if I was to succeed as a bodybuilder, I’d need to bring my legs into proportion with my upper body. I also knew it would be tough sledding to accomplish this, because my upper body had exploded in growth. For example, my arms had in­creased from 17 inches to 20 inches in just over a year.

During the summer and fall when I was 18, I embarked on a specialized program of heavy leg training. I worked my calves hard, and I squat­ted until I was blue in the face. As a re­sult of such training, my legs grew tre­mendously. Within a year they were perfectly proportioned to the rest of my body, and both my thighs and calves were ripped to shreds.

Bodybuilding history has shown how effective my thigh specialization workouts actually were. Within three years I had won Teenage Mr. America, Mr. America, Mr. International and Mr. Universe (twice). And had I not chosen to forego my competitive bodybuild­ing career to become television’s In­credible Hulk, I’m sure I could have won the Mr. Olympia title while still in my mid-20s.

If your thigh development is lag­ging a little — or even if it isn’t, but you simply wish to improve their size and muscularity — I’m sure that some of my thigh training secrets will benefit you. Thigh training is extremely hard work, but the rewards make the hard work worthwhile.

As proven by the Weider Overload Training Principle, there is a direct re­lationship between thigh strength and thigh development. The full Squat is the basic thigh exercise. And the heav­ier you squat for 5-6 reps (or more) per set, the greater will be your thigh


“This exercise can be done lying or standing. Either way, it is the best movement for developing the hamstring muscles.”

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