Saqib

1. Flaxseed Oil
Flaxseed oil is high in alpha-linolenic acid (a polyunsaturated fat), which has been proven to
lower cholesterol. Studies show that flaxseed helps lower total and LDL cholesterol levels.
Other research has revealed that another ingredient in flaxseed, omega-3 fatty acid, may also
help lower blood triglyceride levels and blood pressure. It may also keep blood platelets from
becoming sticky and adhering to arterial walls. So if you’re already using flaxseed and/or
flaxseed oil, keep doing so.If not using ,go to the market and get some and grind it yourself and put in refrigerator to avoid rancidity.

2. Olive Oil
There are centuries of evidence showing that people who follow Mediterranean diets have a low
occurrence of heart attacks. One of the reasons is the high amounts of olive oil in such diets.
Olive oil contains large amounts of monounsaturated fats and studies have shown that it can
lower both LDL and total blood cholesterol levels. There is also evidence to suggest that olive
oil reduces the clotting ability of blood; not to the point that it’s dangerous, but to the extent
that it helps prevent buildup on the arterial walls. So even if you can’t afford that trip to mediterranean region, place a bottle of olive oil on your kitchen table.

Neil Hill:
1. Increase meal frequency: this allows for quicker and more efficient digestion of nutrients, leading to
less gastrointestinal discomfort associated with larger meals. This, in effect, allows you to eat more
food, easier.
2. Around training is a great time to increase intake of high GI carbohydrates in liquid form: This helps
to fuel recovery/growth and increase calorie intake whilst allowing for an improved insulin profile.
3. Increase calorie intake through liquids: Eating large amounts of food can be difficult for those with
small appetites, therefor using fruit smoothies/milkshakes is an effective and more palatable way to
increase calories whilst still providing plenty of nutrients.
4. Choose Foods that have low satiety: Unlike dieting, a feeling of fullness can be crippling when trying
to eat enough food to grow. This is especially problematic due to the satiating effects of protein in
the diet; therefore choosing food sources that have low satiety, but meet nutritional requirements, is
an effective way to increase calorie intake.
5. Fats are your friend: Fats, as we have discovered are calorie dense, therefore you can increase calorie
intake without needing to increase food volume massively. Once you have enough carbohydrates
to fuel recovery and growth, then fats can make increasing calories a simple, tasty and cost effective
way to boost energy intake. Remember to try and use unsaturated forms of fats in the diet if eating
large amounts, to reduce the risks associated with a diet rich in saturated fats.

Neil Yoda Hill

Importance Of Warm up

It's observed that most of the people in valley hit the gym but most of the time they avoid warming up but is should be seriously considered that a warm up is the base of a workout. Remember, oxidation in muscle is actually a type of burning ,when a muscle is put under use, temperature of the aea slightly increases and ability of muscle to contract forcefully becomes much more .
But the importance of Warm up doesn't end here as warm up pushes fresh oxygenated blood to the area chosen and boosts the blood pressure and heart rate ,this provides maximum oxygen supply to the body and helps eliminating the waste products of exercise from the muscles under work.
Warm up prevents the body to become overstressed and prepares it for heavy exercise demands and also reduces the chances of injury strain or sprain.
Warm ups can be done in a lot of ways like a short session cardio prior to training but try not to deplete the body's energy in your warm up. Also warmup can be achieved using lighter weights without putting great stress on body . A warm up should be performed starting with stretching and then using lighter weights (dumbbells or barbells) an perform basic movements to stimulate the muscles to do something more advanced.
And then begin your training with a light weight warm up set to get those specific muscles ready for the specific movement , when you start hitting muscle group with higher reps and lower weights ,they become prepared for high intensity training with higher weights .
With the above we can understand the importance of warm up but it is more important to perform a proper warm up before heavy training .the best idea is not to perform heavy training until you gear up your body by performing a successful warm up and stretching.
Warming up can also be dependent on the time of day you're hitting the gym e.g early morning training needs a more efficient warmup because your body at that time is more delicate because you've just come out of long resting psase , so be careful and choose your preliminaries wisely and take care of your warm up thoroughly .
Mostly injuries at gym happen for two primary reasons :either the performer has performed with wrong posture or technique
Or didn't perform warmup or stretching properly
So to avoid injuries learn proper techniques of warming up, stretching and training and run long in life without injuries .

People seeking to lose fat should try out morning cardio.
Cardio alone won't help unless you're sure that you have a proper nutrition plan and your caloric intake is in check