Support from your friends and family helps, but the most important changes have to come from you. A step-by-step guide for beating your nicotine addiction helps address the obstacles associated with each stage of quitting.
Steps To Fight With NicotineIdentify your reasons for quitting. Everyone is different, so note the reasons most important to you, such as your children's health or a smoke-induced illness. Having a clear goal or incentive for long-term success makes quitting more purposeful.
Set a quit date. Decrease withdrawal by choosing a date that is at least one week away, but don't wait much longer or you risk continually postponing your quitting plans. Begin cutting back on the amount of nicotine you consume during this week. Your quit day won't feel so drastic if you incrementally reduce your nicotine consumption over several days.
Share your goal. Telling your friends and family increases your accountability and gives you the opportunity to explain what you need from them, such as not smoking or chewing around you. Encourage a friend to quit with you, beating any addiction is always easier with a supportive partner.
Write down the times you are most likely to smoke or chew such, as after a meal or during your work break. Beating any addiction is easier when you know your triggers and can find appropriate replacement activities.
Change your routine on quitting day. This day should be the start of a new, healthier you, so set yourself up for success by avoiding your previous pitfalls. If your previous routine included waking up, walking the dog, eating your breakfast and having a cigarette before taking a shower, change your routine. Instead, try eating a power bar while walking your dog and shower immediately after returning to avoid tempting downtime.
Try new things and keep busy. Anything that physically prevents you from smoking or chewing is a great activity. Some good examples of distractions include swimming, yoga, knitting or even playing video games if you're bored. Try committing more free time someplace where smoking is prohibited, such as an animal shelter or a children's hospital.
Document your feelings. The first weeks of quitting nicotine are rough, so try writing down you emotions, successes and temptations to channel that energy in a productive way. Continue journaling for several months so you can see the changes in yourself and your life. If you ever go back to smoking or chewing, having a journal will help you identify your mistakes the first time.
Reward yourself each day you stay nicotine free. Some people find having a money jar especially helpful. Put the cash you would normally have spent on nicotine products into a jar at the end of each day. You'll be amazed how quickly you save enough money for a rewarding activity like great seats at a sporting event or a relaxing massage.
In attempt to keep this easy to understand, as most of what you read and hear is complicated, confusing, and contradictory, I'm going to be direct, to the point, and explain things in a way that most people can understand.
Where to start? Well, I've done some research on this and have found very little science to back up the claims that eating less fat will keep you trim. I have also found many examples that totally dismiss this idea. For example, the French eat significantly more fat than we do here in the US while there obesity AND disease and illness rates are quite a bit lower.
Another example is the Alaskan Eskimos. They consume as much as 70% of their calories from fat (whale blubber and fish) and they have one of the lowest rates of heart disease in the world - until they come to the US and eat like us! Before I cover other examples I'd like to talk about some the reasons why the "low fat diet" is not only making us fatter, but also killing people faster than you can imagine! Does that shock you? If so, do I have news for you!
Eating less fat means you have to eat more protein or carbs and most people end up eating more carbs (and the wrong type!) Dietary fat is very slow burning in the body so when you replace the fat with faster burning carbs you tend to feel less energetic, risk burning muscle tissue, and wreak havoc on your metabolism and hormones because your energy levels (blood sugar) are like a roller coaster.
Dietary fats supply some of the best, and most stable sources of energy. So if you want to feel good all day long, you need to make sure you are getting enough fats, and the right types. I'll touch on which types to avoid and which to include in your diet later in this article.
The human body needs fat just to function properly, let alone optimal health Certain amounts of fat are necessary for proper hormone production. If hormone production is off so will your metabolism be. Hormones regulate many things in the body including your ability to build and maintain muscle tissue, which is responsible for a large portion of your energy expenditure. In simple terms, muscle burns calories 24 hours a day and if you eat a low fat or no fat diet you will have a hard time building and maintaining muscle.
Obesity increased from 14% of the American population in 1960 to over 22% by 1980 the Harvard Nurse's Health Study which ran well over 10 years found that not only did low fat diets not decrease the risk of heart disease but also that saturated fat wasn't so bad after all, and that too little was just as harmful
If you want to lose weight and be healthy - DON'T eat a low-fat diet! You would have to be absolutely insane to after learning the truth about dietary fats. If you have doubts or questions please do some research and you will be amazed at what you will find out. In the meantime, go eat some healthy fats!
why so many professional bodybuilders turn to them for a quick fix and consequently, their reasoning should be the same as yours. But wait, aren't eggs bad? A common fallacy is to the believe that with all that cholesterol and fat, eggs are bound to take its toll on the body sometime, say in the form of a heart attack. But this is not the case!
What About Cholesterol?With heart attacks and other cardiovascular disorders claiming the lives of many Americans, cholesterol's place in a diet was almost non-existent. Food processing companies quickly branded their seal of "NO CHOLESTEROL" on every food item possible. Health conscious consumers bagged these foods like water and bread in time natural disasters.
However, now armed with modern science and tests, consumers are slowly making amends with cholesterol and frowning blackly and turning their backs on saturated fats. For instance, "Dr. Wanda Howell and colleagues at the University of Arizona conducted a statistical analysis of 224 dietary studies carried out over the past 25 years investigating the relationship between diet and blood cholesterol levels in over 8,000 subjects.
The TestsWhat these investigators found was that saturated fat in the diet, not dietary cholesterol, is what influences blood cholesterol levels the most". Factors that do contribute to cardiovascular problems include: smoking, controlling blood pressure, maintaining a blood cholesterol level below 200 mg/dl, exercising regularly, family history of heart disease, genetics and obesity.
Before determining that eggs are evil and deciding to throw them against someone's house, understand cholesterol and its role within our bodies. There are two kinds of cholesterol: dietary cholesterol (the cholesterol you consume in foods) and blood cholesterol (the cholesterol in your bloodstream, also called serum cholesterol).
DietingDietary cholesterol is found in such foods as meat, poultry, seafood, eggs, and dairy products. Dietary cholesterol does not automatically become blood cholesterol, which is produced in the liver, when you eat it. Your body makes most of your blood cholesterol.
Blood cholesterol can be broken down into two major parts: HDL or high-density lipoprotein and LDL, low-density lipoprotein. HDL, known as good cholesterol, helps move cholesterol back to the liver for removal from the bloodstream. LDL, referred to as the bad cholesterol, helps cholesterol stick to artery walls.
Individuals vary in how much cholesterol their body makes. Cholesterol is needed for many bodily functions and serves to insulate nerve fibers, maintain cell walls and produce vitamin D, various hormones and digestive juices. The more HDL present in your body the better. However, the more saturated fats one eats, the more LDL cholesterol is produced. And guess what? Eggs only contain 1.5 grams of saturated fat! Don't even think about giving me that look, because most of your protein powders may contain at least 1 gram of saturated fat, too!
The Good Parts Of The EggNow that we have understood the so-called "bad" parts of the egg, let us move to the good, abundant parts of the egg. If your chickens are fed with grain-enriched feed, you could be increasing your dietary benefits. Thanks to modern technological and intelligent farming techniques, the value of Omega-3 fatty acids has been understood. Grassfed animals contain more omega-3 fatty acids than ones that are fed normal industrial feed.
According to Animal Feed and Science, "When chickens are housed indoors and deprived of greens, their meat and eggs also become artificially low in omega-3s. Eggs from pastured hens can contain as much as 20 times more omega-3s than eggs from factory hens."
Nonetheless, eggs contain much more vitamins and nutrients necessary to any bodybuilding diet. The only vitamin not present within eggs is Vitamin C. Biologically, chickens, unlike humans, can produce their own vitamin C and don't need to get it from their diet. Several
VitaminsVitamins that are present in eggs include: A, D, E, B1 (which helps properly release energy from carbohydrates), B2 (which helps release energy from protein and fat), B6 (which promotes the metabolism of protein), and B12 (known to be an essential vitamin in the formation of nerve fibers and blood cells). In addition, the minerals present in eggs include Iron, Zinc, Calcium, Iodine, and Selenium.
Egg protein is of such high quality that it is highly incomparable to other sources of protein. For example, eggs have a biological value of 93.7% compared to 84.5% for milk, 76% for fish, and 74.3% for beef. And due to their abundance, eggs really are the best protein money can buy.
Eggs can be prepared in many ways. I advice everyone to actually cook the egg. Raw eggs can contain Salmonella. One in every ten thousand eggs contains salmonella. Properly storing and cooking eggs greatly reduces a chance of contracting salmonella. Even though it was pretty bad ass, do not try to emulate Rocky by downing raw eggs. But, eat, eat, and eat those cooked eggs!
Tips and Secrets For Natural BodybuidlingTake Enough Sleep
Sleep is important for muscle building. Bodybuilding use a large amount of energy of the body to lift up the weigh and digests the body intake food to rebuild the muscles. At least eight hours of sleep during the night ensure the body to rebuild the muscles.
Dont Do Over Workout
Overtraining is common mistakes made by bodybuilding for beginner. This can quickly lead to fatigue and muscle damage. Muscles need rest between workouts, so they can heal and grow. Overtraining can lead to decrease muscle size, as muscles are not give enough time to heal. Each muscle group should be treated at least one day between training, in order, and it is recommended to train each muscle group twice a week.
Intake Enough Protein
Protein is important for muscle building, because it helps the body to recover between workouts and muscle growth. Protein should be increased on training time which allowing the body to build muscle mass as possible. It is recommended that bodybuilders must have to intake 1 gram of protein per pound of body weight per day.
Get Proper Warm-up
The warm up before exercise helps prepare the muscles for lifting heavy weights. The initial heart rate increases, which helps burn more fat during weight training. It is important to warm up for at least 10 minutes before doing workout, such as running or cycling. Cool down slow your heart rate after exercise and gradually brings the blood to the muscles for recovery. Cooling can be done by low-impact cardio, like brisk walking or stretching each muscle group.
The proper form of workout that help to ensure the right muscles group. In this, avoid heavy lifting as possible, and instead of lifting less weight, to allow a smooth movement of each exercise. With heavier weights. Allow a good movement that ensures the correct group of muscles to exercise and not to tense back and core muscles.
Stay With Time
Naturall bodybuidling take time and patience. It will take up three months to begin seeing results. Many people are capable to reach of high capacity exercise up to six months to a year. The average effort for natural bodybuilding is avoid drugs and give more time to the muscles.