Have you tried everything to have strong, bulky, and broad shoulders, but nothing seems to work? Do you put it down to poor genetics or the fact that your gym doesn’t have the newest exercise equipment? Have you completed every single shoulder exercise in the book without seeing even a single ounce of new muscle growth due to your efforts? It’s possible that the issue isn’t with something you’re not doing at all but instead with something you are doing but doing in the wrong way. Here are eight reasons why you won’t ever have large shoulders, no matter what you do. Make sure to read until the end; we will show you how to build enormous shoulders by just making this adjustment. Allowing Your Traps To Take Over For Your DeltsHaving your traps replace your delts is another common error. Even though this is not the case for everyone, some individuals experience the benefits of shoulder and side delt workouts more in their traps than in their shoulders. This causes their traps to roll super crazy while their shoulders are left behind. Sadly, you can’t activate your delts without also engaging your traps, which may make this a challenging position. However, several measures may be taken to lessen the need for recruiting on the track. Before beginning your shoulder exercise routine, you should start by statically stretching your traps. According to a number of studies, extending a muscle for 60 seconds or more reduces future muscle activation during exercise. Before beginning your shoulder workout, you should hold this posture for 60 seconds on each side (https://www.youtube.com/watch?v=KVNW0pMVH1o – 2:58 ), doing one to two sets. Another effective method of training your side delts without overworking your traps is to do lateral raises by concentrating on spreading the dumbbells as far out to your flanks as possible as you raise them (add a lateral raise scene). Make sure to like, subscribe, and hit the bell while you’re here to learn more about excellent health and fitness with us! Overhead Press Technique Executed WrongTo shoulder workouts, the overhead press is what the squat is to leg workouts. When deciding on a delt exercise, the first thing to ask is, “What kind of overhead press am I going to do?” You probably won’t believe this, but there’s more than just “barbells” and “dumbbells” to choose from while answering this question. Machines, kettlebells, bilateral vs. unilateral, pronated vs. supinated vs. neutral grip, sat vs. standing vs. kneeling, and so on are all fair game. The overhead press, commonly known as the shoulder press, is a multifaceted exercise that is underutilized by most athletes. If you want bigger shoulders, what should you do? Take a pair of dumbbells and sit on a bench or chair with a low back. Start with holding the dumbbells over your shoulders with your hands facing the front. Keeping the hands close at the top of the exercise shifts the load from the muscles to the joints of the shoulders, making the exercise considerably simpler without the corresponding increase in muscle mass. Be sure that you keep your hands wider than shoulder-width apart. Press the dumbbells above by tightening your deltoids and extending your elbows without locking your arms. Bring the dumbbells back to the starting position gradually. Lack Of TrainingYou may be having problems not just because you aren’t lifting more weight but also because you need to perform more training overall. There’s no use in training your shoulders if you’re going to do it once a week or sporadically. Maximizing your efforts will result in the most muscular gain. According to a study, there is a correlation between intense exercise and muscle gain in experienced weightlifters. Muscle growth was proportional to the number of sets performed in this study. Results from another research that followed people for eight weeks and had them do one, three, or five sets of each exercise reveal that the more work done in training, the more muscle tissue was stimulated to develop. As such, if you’ve hit a growth plateau with your shoulders and aren’t seeing any improvement after increasing your weekly volume of shoulder work from, say, 9 sets to 12, you may want to try increasing your volume to break through the stalemate. Saving Your Shoulder Exercises Until The End Of Your WorkoutThe next common error is putting shoulder work off until the finish of a session or not getting to them until much later. A number of studies, including a rigorous managed trial, suggest that the exercises and muscular endurance you do first in a session provide the most results. Yet many individuals who want bigger shoulders need to work out their shoulders more. If you do a push workout that combines exercises for your chest, shoulders, and triceps, for instance, you will likely begin your workout with exercises that focus on your chest and triceps, such as bench presses and dumbbell presses, which will leave your shoulders feeling fatigued by the time you get to your shoulder exercises. And that’s excellent if you want to bulk up your chest, but if you want to build up your arms, shoulders, and triceps, you will do better to activate those muscle groups first. Not Applying Progressive OverloadThe next issue that can often be seen is that individuals don’t use progressive overload. Interestingly, when it comes to the bench press, many weightlifters attempt to outdo the weight they carried the week or month before. This is beneficial since putting more strain on your muscles causes them to expand. However, few individuals seem to be devoted to the goal of increasing the amount of weight they can utilize while doing complex shoulder workouts like overhead presses or even isolation movements like lateral raises. And it is a serious flaw in your training routine, whether you’re working on your shoulders or any other muscle group. Alternatively, you could prioritize gradual overload. This implies that you should train a muscle at a comfortable pace and then progressively raise the intensity of your workouts. No significant increase is required. Concentrate on boosting the weight you can lift by even two and a half pounds in one month since this will build up to substantial gains in the long run. If you can do 10 repetitions of a certain weight without reaching failure, you should raise the weight load until you can perform just 6 or 7 repetitions. You Don’t Eat Enough ProteinGetting adequate protein in your diet might be the missing link in your efforts to develop bigger shoulders. For muscle gain, it’s not only about consuming enough calories but also enough protein. That’s because our muscle tissue was first constructed from the amino acids contained in protein. Increasing the amount of protein in a muscle beyond the amount essential for its everyday needs is the single most important factor in promoting muscle development. Achieving that goal will lead to increased muscle mass. Similarly, a calorie excess is not always a good thing. According to 2018 research conducted in the British Journal of Sports Medicine, a 180-pound individual needs 131 grams of protein per day or 0.73 grams per pound of body weight. You Are Not Consuming Enough CaloriesNow, while we have just been discussing your shoulder exercise, one of the primary reasons you may be challenged to build bulk on your shoulders may be because you are not ingesting enough calories. You must ensure you’re getting enough calories to gain as much muscle as possible. Whether you want bigger shoulders, you should analyze your calorie intake to see if you are in a surplus. If it doesn’t, it could be the thing to help your shoulders start expanding again. Remember that you are not obligated to eat an absurd amount. An excessive calorie surplus is unnecessary for maximizing muscular development. It often causes more problems than it solves. This was shown in one scientific study that evaluated the effects of various calorie surpluses on muscle gain vs fat accumulation in human subjects. While one group consumed a regular calorie surplus, the other one, however, went 600 calories above and beyond the typical calorie excess group’s intake. After 12 weeks, the muscle gains between the two groups were statistically identical; however, the fat gains between the two groups were more than five times greater for the group that ingested an extra 600 calories per day. If you want to make things very easy, try aiming for a calorie surplus no larger than 5 to 8 percent over maintenance each day. You Are Not Applying A Sufficient Motion Range In Training SessionsThese days, it’s common to see individuals not using their complete range of motion while training, particularly in exercises like the overhead press. Take note of how other people do overhead presses the next time you go to the gym if you tend to slouch while performing them. Almost no one lowers below the point where their upper arms are parallel to the floor before pushing back up. Instead, it would be best to place the barbell lower until your upper hands almost touch your laterals and ideally, until the dumbbells are roughly nearly identical to your shoulders. This is helpful since the deltoids are stimulated during the entire movement at the bottom of the workout and provide a more extensive motion range. And that’s our top 8 reasons why your shoulders are not growing as you might expect. Make sure to like, share, and subscribe to my youtube channel @healthperfectionist to get more great videos. Also, hit the bell icon to learn about great health and fitness with us! And more importantly, if you have any other exercise on your mind that might fit this list, leave a comment below. Thanks for reading. Via https://healthperfectionist.com/top-8-reasons-your-shoulders-are-not-growing/
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Many people struggle with putting on weight, and spend weeks without any results. If you want to bulk up lightning fast, there are three factors involved in muscle building you need to consider. 1. Heavy-load weight lifting, 2. Calorie surplus with your meals during the day. 3. Curated food selections. There’s a simple trick to gaining muscle mass fast, and it involves a couple foods you have in your fridge right now! Today we’ll look at 11 foods that will help you build muscle mass in a flash! First, make sure to like, subscribe, and ring that bell! Done? Awesome, let’s learn about these 11 incredible foods together! Make sure to stick around for No11, because it does amazing things for your heart! Bulking isn’t always easy, especially when you’re brand new to it. It can be confusing keeping track of all the proteins and nutrients, and a small mistake can make it harder to gain muscle mass. Luckily, we know 11 foods that will help you bulk easily, affordably, and quickly. 1. BananasDo you know why bananas are considered a superfood? Unlike most other foods, they contain nearly every vitamin and essential amino acid your body needs to function, along with 30 grams of carbs for each banana you eat! Bananas go great with shakes and meals of any kind, and they provide a powerful blend of carbs and protein for growing muscles! 2. EggsEggs are an important part of any breakfast, but you might be surprised at just how good they are for muscle growth. With 5 or 6 grams of fat and protein each, you’re getting an incredible return with each egg you eat. Eggs are cheap and can be found in any grocery store, and they’re also easy to prepare! Make sure to eat the whole egg though, because the yolk contains many mono and polyunsaturated fats, proteins, essential amino acids, and vitamins that your body needs to function at peak performance. 3. Whole Grain BreadAre you low on carbs? You might not even know if you are, but there’s a simple solution! Whole grain bread provides complex carbs for higher energy, and also comes with fiber for a healthier body too. You can mix bread with almost anything, which is why it serves as a great source of carbs no matter the occasion. By the way, why don’t you subscribe for more great articles while you’re here? 4. Ground BeefWhen it comes to bodybuilding, you can never go wrong with some good old meat. Steak is a little on the pricey side though, so is there a cheaper alternative? Luckily there is, and with ground beef you can have the protein and fat that comes with meat products without breaking the bank. Ground beef contains 6 or 7 grams with each ounce, and you can find it for as little as $2 a pound depending on the store. Make sure to drain the grease using a colander after browning it first, and use towels to soak up any excess grease! 5. Peanut ButterDid you know that peanut butter is the single most efficient source of protein you can find in your fridge? Unless you fill your fridge with workout supplements, peanut butter is hard to beat. Each serving contains 6 grams of protein and 16 grams of fats, which is almost as much as an ounce of meat. That level of protein can be achieved with only two tablespoons of peanut butter though, and you can simply add it to whatever food you’re eating! 6. NUTSYou might be surprised to learn this, but nuts are an excellent bulking food. The reason is that they contain fats, carbs, proteins, vitamins, fiber, and they are packed with many calories. Nuts are easy to snack on as well. This means you can eat many more of them on every occasion during the day. Also, you can put them in salads and breakfast cereals to add more calories and protein! 7. OatsOats are an incredible source of carbs , especially since a single cup has almost 50 grams. Along with that, your oatmeal provides 6 grams of fiber for muscle building. Oats are extremely easy to prepare, and can be made with the most basic kitchen equipment and water. You can even eat them on the go! 8. Whole MilkAre you drinking water after your workouts? If you are, then it’s time to switch to milk to upgrade your muscle gain overnight! Milk contains 8 or 9 grams of protein and fat with every cup you drink, and it can hydrate you while giving your muscles more fuel at the same time. There’s a reason milk is a staple in bodybuilding communities, and you can absolutely benefit from this powerful food. 9. Olive OilDon’t worry, you don’t need to eat olive oil on its own. However, mixing olive oil with other foods and even protein shakes can have a powerful effect on your muscle growth. You can add calories easily by putting some olive oil on meats, eggs, or even rice. You might even like the taste better! 10. PotatoesPotatoes are one of the most common foods worldwide, and you might not realize just how good it is for muscle growth. The secret reason is that potatoes can be added to nearly anything and are one of the most filling foods you can eat. Each potato gram is filled with high amounts of carbs, and you can gain many calories from eating them. They can be served boiled, as potato salad, mashed potatoes, and of course fried. If you’re looking for an alternative taste, you can try sweet potatoes! 11. BeansDo you want a heart-healthy muscle building food? Beans are the best bet you’ll find, because they come with no cholesterol! Beans have vital nutrients such as folate, iron, zinc, protein, and potassium. Best of all, beans contain high amounts of fiber that’s extra good for heart health. Bulking is a long and difficult journey, but these foods make it much easier. Now that you’ve learned about them, you’ll have bigger muscles and faster muscle growth for the rest of your life! Are you glad you learned more about bulking foods? Make sure to like, share, and subscribe to our YouTube channel @healthperfectionist while you’re here. What are your favorite muscle building foods? Let us know in the comments below! Via https://healthperfectionist.com/i-ate-these-11-things-every-day-to-build-muscle-fast/ What would you say if there was a way to gain noticeable amounts of muscle in just two weeks, and all it took was something you keep in your fridge? Athletes and bodybuilders are big fans of the egg diet, and you can reap the benefits in muscle growth and weight gain today! Today, we’ll look at the secrets behind the egg diet, and the amazing effects it will have on your body within just 2 weeks. Read until the end, and we’ll share the most powerful adjustment for even more muscle gains! The egg diet began with a simple study, scientists working for the American Journal of Clinical Nutrition (put the logo) wanted to find out if eating whole eggs could have a significant impact on muscle growth. The study tested ten young men who regularly worked out, and the outcome was quite shocking. For the men who ate just three whole eggs a day, they experienced greater muscle gains within only 2 weeks. This was because those three little eggs had a whopping 18 grams of protein and 17 grams of fat, and all of that helped rebuild damaged muscles much faster and stronger. The scientists also noticed that myofibrillar protein synthesis was much higher in the group that ate whole eggs every day. This meant that eating eggs every day helped the body repair muscle tissue much faster than usual. This study is just one piece of evidence that the egg diet can change your muscles, your body, and even your life. Eggs contain vital nutrients and vitamins that help your body synthesize protein, on top of being a great source of protein themselves. This means an egg diet will have better muscle fiber recovery and repair, and not just bigger muscles. Even better, eggs offer many amino acids that the body needs to build muscles post-workout, and this will ensure you grow much stronger after each trip to the gym than before. The egg diet has a large number of health benefits, but what’s the best type of egg diet to follow? Traditional Egg DietThe standard egg diet involves eating 4 eggs every day. You start the morning with 2 eggs and low carb vegetables for breakfast and then finish the day with a dinner of 2 more eggs with some lean protein and more vegetables. This version of the egg diet is designed to provide lots of protein for your body, without filling up on too many carbs. You can mix eggs with chicken, beef, or other lean meats to add protein, as well as include low-carb vegetables like broccoli, kale, or spinach! Here’s what an egg diet would look like for the entire day. For breakfast, have two fried eggs with some kale or spinach. Next, have some fish or chicken with salad, or another 2 eggs. Finally, finish the day with 2 more eggs, and some fish or chicken again. You can also feel free to throw in salads as a snack, but keep fruits to a minimum! Make sure not to add any bread-based foods like pasta, as those will give you way too many carbs! Grapefruit Egg DietIf you want to mix it up, you can also include half a grapefruit for even more health benefits! Here’s how the grapefruit diet goes: For breakfast, you eat 2 boiled eggs and half of a grapefruit. Then, have some green salad and roast chicken for lunch. Make sure the chicken is without the skin as well. Finally, finish the day with a 2-egg omelet with spinach and tomato. Make sure to buy high quality free-range eggs for this diet, because they have even more great vitamins for your body! Health RisksEggs are a common allergen, and you should absolutely stay clear of the egg diet if you experience any bad reactions to eating eggs. There are also some risks associated with eggs that you should be aware of. The egg diet can lead to calcium deficiency, and this has some negative health effects like low fiber and reduced bone density. A great way to counteract this is by consuming calcium-rich foods like beans, nuts, leafy vegetables, and dairy products alongside the egg diet meals, and this way you’ll be able to stay at high calcium levels. Following an egg diet can also lead to feelings of low energy, and if you feel this way it’s a good idea to include some foods with complex carbs to give you more energy. If you feel lower energy levels consider stopping the egg diet, and consult your doctor about any medical conditions you may have before making any drastic dietary changes. Scrambled EggsYou’ve never had scrambled eggs this good before! With this recipe, you’ll make scrambled eggs that are creamy and delicious every single time. All it takes is seven easy steps! Requirements 4 eggs, a quarter teaspoon of salt, a quarter cup of milk, black pepper, and a tablespoon of butter
Egg Stir FryEgg Stir Fries are a great way to add vegetables to your egg diet, which is why this recipe will help you get healthy in no time. In just nine steps, you’ll be able to make the best egg stir fry you ever tasted! Requirements 1 egg, rice, 1 green pepper, 4 tablespoons of oil, a quarter tablespoon of salt, a half tablespoon of soy sauce, 1 shredded carrot, and 2 cloves of garlic
The egg diet has many amazing health benefits, such as protein for increased muscle growth, vitamin D and B12 for heart health, and healthy fats for stronger muscle recovery. Now that you’ve learned about the egg diet, you can build a better body starting today! Are you excited to start the egg diet? Make sure to like, share, and comment on how you plan to use the egg diet. Subscribe to my YouTube channel @healthperfectionist, also, hit the bell icon so you can learn more about great health and fitness with us! Via https://healthperfectionist.com/how-to-gain-muscle-in-2-weeks-the-egg-diet/ Do you want to have amazing upper chest muscles, all without paying for expensive equipment? The dip is a simple workout that you could learn in 5 minutes or less, but it has the power to turbo-charge your muscle growth! Today we’ll look at how dips will transform your body, and the secret to dips that explode your muscles! Read until the end to see how dips can help you build a stronger and bigger chest and arms. Let’s learn about the power of dips together! Stick around till the end, and we’ll share the four secret benefits of doing dips every day! Dips are an exercise that involves using your arms, but don’t let that fool you. The dip is primarily a chest workout, and it also affects your triceps, abs, and shoulder muscles. The great thing about dips is that they are very simple to learn, and don’t require any complicated equipment. Every gym comes with a dip bar, but if you don’t have one you can use boxes or chairs instead. Performing a dip is easy, and we’ll share the 3 step process right now so you can start building bigger chest muscles.
That’s all it takes, and once you’ve learned that you can do a dip workout for the rest of your life! What will happen to your body if you do dips everyday though? The answer might surprise you, but first make sure to like and subscribe for more muscle-building tricks! Better Bench PressIf you’re stuck at the same bench press weight, you might want to try dips to upgrade to a higher weight class. Dips will allow you to increase your bench press because they work out your chest muscles very well. If you want to grow your bench press even more, you can also try weighted dips to put more strain on your pectoral muscles. Bigger Pecs & TricepsAre you excited to have a bigger chest? While dips appear to use the arms a lot, the angle of a dip means your chest muscles are actually doing most of the heavy lifting. This means that dips are one of the most effective workouts to build incredible chest muscles, and they don’t even need any fancy equipment! Isn’t that awesome? Pump Yourself UpNothing is more energizing than a good workout, but do you want to end your workout even more pumped up than usual? The trick is to add some dips to your routine because they actually have a powerful effect on your whole body. Dips are calisthenic exercises, and this means that they involve rapid movement that requires most of your body. Each dip will get your blood moving in all of your muscles, and you will end a workout much more energized as a result. Strengthen Muscle FibersDo you want to lose fat and build muscle all across your body? Dips can help you to do that! Because dips involve so many muscles in the body, they are what’s called a compound exercise. This means that each dip involves many more muscles than some other exercises, and involves many different directions of movement as well. Dips exercise chest muscles and arm muscles, while also strengthening fast and slow twitch muscles alike! Are you glad you learned about the amazing effects of dips? Make sure to like, share, and click on the link below to watch the video on this topic in our channel, also subscribe while you’re watching. keep following me to learn more about great health and fitness! Via https://healthperfectionist.com/how-10-dips-every-day-can-drastically-improve-your-body/ Holding on tight, stabilizing your wrists, and maximizing your upper body strength – are all benefits of strong and thick forearms. If you have ever been thinking about the best ways to improve your forearm thickness, you will wait no more for the answer. It’s great that being stockier makes you seem and be healthier, a perception that goes back to the days of muscle heroes like Popeye. To that end, we’ve compiled a list of 10 exercises you can practice at home or any place to build thicker forearms and enhance your grip strength. Read until the end to learn everything about the only 10 exercises you need to achieve that. Remember to hit that like button, share, subscribe, and click the notification bell for more articles! 10. Hammer CurlsThe first exercise on our list is hammer curls. We will be covering the basic two-arm dumbbell hammer curl, as it is a version that enables you to align the working arm with the resistance, boosting stress in the arms and decreasing the risk of elbow and shoulder damage. Follow these steps: • Pull up some dumbbells and get a grip • Your hands should be parallel to your body • Grab a dumbbell in each hand. • Make sure your wrists are locked, and your shoulders are locked in place. Just your biceps should be working. • Lift the dumbbells with a curled-up movement Keep your wrists tight and your shoulders back. Your goal is to bend and extend your elbow. The elbows shouldn’t be allowed to sway too much forward or back. If you don’t, your biceps can start to relax. You should be able to make a quarter of a circle with the dumbbell from your front hip to your front deltoid. Raise the weight, so your thumb is at shoulder level, above a 90-degree angle at the elbow. When doing a hammer curl, it is vital to maintain a tight grip on the biceps, even at the top of the movement. Improving your workout form and increasing the strain on the targeted muscles may be accomplished by maintaining steady speed throughout each rep. Return the dumbbells to the beginning position in a calm and controlled manner, maintaining the elbow either beneath or slightly in front of the shoulder. When bringing the weights down, try to recall the arcing motion you used to bring the dumbbells up. 9. Wrist Roller ExtensionsIf you want larger forearms, the wrist roller extensions are the finest workout you can do. A wrist roller may be purchased, but if you want to save money, simply create your own following the below instructions: • Grab a sturdy wooden pole approximately 24 inches long, and drill a hole in the center. The more muscle you use when exercising your forearms and grip, the thicker the handle should be. If you like a thicker grip, you may use a thicker PVC pipe. • The next step is to fasten one end of a 4 to 5-foot piece of solid rope through the hole in the handle. Make sure the cord won’t unravel by checking the knots. • Now, attach a heavy object to the other end. A milk jug, water bottle, or even a supermarket bag full of cans would all work well. Weight plates or dumbbells, if you have them, might also work. • Wrapping the handle with athletic grip tape might also help prevent your hands from slipping. • Do this movement using an overhand, upright posture grip to bend your arms and flex one wrist at a time, switching hands back and forth until you have rolled the weight all the way up and then slowly move them down with the reverse movement. If you want to reap the maximum advantages of this exercise, you should do three to four sets of three to five repetitions each. A repetition consists of a complete winding and unwinding of the way up and down; therefore, one round consists of three to five repetitions. 8. Wrist Roller FlexionLike the wrist roller extension, do this using an underhand, upright posture grip to bend your arms and flex one wrist at a time, switching hands back and forth until you have rolled the weight all and slowly moving them down with the reverse movement. Hold by bending your arms at around 90 degrees and then alternating, curling one wrist at a time. You’ll need to complete three to five rounds every set and three to four sets in total, much like the last one. 7. Standing Reverse Wrist CurlDoing reverse wrist curls will strengthen your wrists and provide more stability as you lift weights, which will help you achieve a more rounded look to your forearms. So if you’re ready to get proactive about your grip strength and ramp up your forearms, this is the workout for you. Constructing a solid set of reverse wrist curls is relatively easy. Get your form down pat the first time through so you don’t have to waste time adjusting it. Working out this complex body component requires careful attention to detail. • Stand on your feet • Grab a barbell with a good amount of weight, using an overhand grip with your hands spaced roughly shoulder-width apart. • Slightly move your arms at the front to get the barbell 5-4 inches in front of your body • Keep your arms extended but do not lock your elbows • Let your wrists drop as far as they can and pull them back up through their full range of motion. A good forearm workout should include wrist curls. Muscle development in this often-neglected region is straightforward. Incorporating reverse wrist curls into your regimen is as simple as finding a few minutes at the end of your regular program. Position them at the finish of your workout. The last thing you want to do while trying to improve your grip strength is to start unnecessarily reducing your performance by wearing out your forearm strength before you get to the remainder of your program. 6. The Farmer WalkA pair of dumbbells is the obvious option for the ordinary trainer, but you may use any combination of heavy items held at your sides. Although the movement itself is simple, there are a few form considerations to keep in mind if you want to get the most out of your workout and reduce your chance of injury. These steps will be crucial for making your forearms thick with this exercise: 1) Place your feet shoulder-width apart, and stoop down, so you are deadlifting the dumbbells. When lifting weights, it’s vital to avoid utilizing your lower back since you should be using weights that are pretty heavy for you. 2) Make sure your hold on the dumbbell handles is centered; any deviation will throw off your balance and disrupt the rest of the session. 3) Keep your head up, shoulders back, and chest out, and keep your gaze straight ahead. 4) Contract your abdominal muscles and glutes, and start walking in a straight line with short, quick strides. Maintain a neutral spine and avoid slouching or shrugging during the whole set. 5) If you’re carrying big dumbbells and you need to make a turn, and there’s not much room to do so, be very careful. 6) Keep going until your arms give out and you have to put the dumbbells down or until you’ve walked a predefined distance. Before we proceed to the other 5 exercises that will help you get thick forearms, leave us a like if you enjoy our article so far and subscribe for more similar content in the future. 5. Cannonball Pull-upThe cannonball pull-up is another excellent exercise for developing grip strength and making your forearms thick. You’ll need a pull-up bar for your doorway and some cannonball grips if you want to do this at home. Then, you’d fasten the cannonball grips to the doorway pull-up bar, hang upside down with both hands on the grips, and pull yourself up by forcing your elbows down and back. When you’ve reached the top, drop yourself carefully and do it again. Remember that you may make this workout more challenging to grasp by grabbing the cannonballs with different hand positions, with even fingers on both sides or uneven fingers. 4. Dead HangYou need to actively hang from a bar or other support to get the advantages of the dead hang. Using proper form will not only boost the exercise’s efficiency but also reduce the risk of injury. Watch these guidelines carefully and follow them to the letter for safe and effective dead hangs. • Locate a good horizontal pull-up bar. Without leaping, you should be able to reach the bar. Put something under the bar to stand on, like a bench so that you can get a good grip. When hanging from the bar, be sure your feet are not touching the ground. • Maintain a broad overhand hold on the bar, which is a little wider than shoulder-width apart. If your palms are sweaty, use chalk. There’s also the option of using a hook grip. • Hang from the bar with your arms at your sides and your torso stiff, but without touching the ground. Don’t let your shoulders be disarranged entirely. Instead, a gentle downward and backward tug will keep them moving and engaged. • Do not move around throughout your set. If you want the full advantages of decompressing your spine after this exercise, you should step down instead of leaping. • Carefully raising your shoulders will help you get a deeper stretch in your lats. Still, you shouldn’t let your shoulders relax since doing so places unnecessary strain on the passive structures of your shoulder joints and increases the risk of damage. 3. Hand GripperThe hand gripper exercise is next on our list. The question is how to evaluate one’s skill level to determine whether they have what it takes to become proficient in doing it. You will learn once you regularly use the grippers in your task. If you’re getting started training with grippers, three sessions per week is a reasonable beginning point to assess how you enjoy it. Most people who begin using the grippers for training become addicted to them. The next step involves establishing targets for squeezing the various grippers shut, like specific reps per gripper resistance level, or using a timer to keep the grip locked for a particular timeframe, like a minute. It will be helpful if you can access a wide resistant range of grippers. If you regularly work with hand grippers, you will notice a sudden appearance of muscle in your arms, particularly your forearms. Do you intend to transform it into a living hydraulic device? Well, attempting is the first step. 2. Towel PinchTo get your forearms thick, you may do a towel pinch, a version of the plate pinch used to strengthen your grasp for crushing objects. To do this, grab a towel and pass it through the grips of a couple of gallon-sized water containers as you did with the wrist curls. The next step is to bring the two ends of the towels together, squeeze them with your thumb and index finger, and then repeat with the other three fingers. Don’t accidentally curl them up in the towel. Instead, press your palms together, place the towel in the space between them, and maintain the posture with one arm dangling down. Add weight until you can hold it for fewer than 90 seconds. Then, swap sides and continue the workout, making three to four sets. 1. Weighted Form Wrist CurlThis exercise is the most effective to get thick forearms. Warm up with several forearms raises to loosen your muscles before doing wrist curls. Beginners often use 70–80% of their one-rep max or lesser weight. To maximize the impact, you should lift heavy. However, if you have never done wrist curls before, you should start light and take the time to determine a safe one-rep max. After you’ve done so, you’ll be able to safely do the exercise without risking injury. Here’s how you do a standard weighted wrist curl using a dumbbell: • Get down on the floor or a flat bench and press your forearms into it. • Remove your hands off the bench to increase your range of motion. • Supinate your hands and pick up a set of dumbbells (underhand grip). • Raise them as high as you can by using your whole wrist. • Gently return them to the beginning position. • Perform 12-15 repetitions per set at most. That’s all you need to do for a good set of wrist curls. The muscles you’re targeting are deep inside your forearms, so you’ll feel the burn there. That’s to be expected, and it’s a good indicator that you’re working the proper muscles. Hopefully, our Top 10 exercises to get thicker forearms will help you achieve better results. If you have any other exercise that might be suitable here, feel free to leave it in the comment section below. Additionally, follow us, like, subscribe to our YouTube Channel@healthperfectionist, and hit the notification bell for more content like this. Thank you for reading, and see you with our next article! Via https://healthperfectionist.com/get-thick-forearms-fast-at-home-with-these-10-exercises/ Whether you’re 20, 60, or even older, it’s certain that you want to feel good. Do you want to enjoy your life? However, many people experience a lack of energy, motivation, and enthusiasm to fully enjoy their lives every day, free from obstacles on both physical and mental levels. These obstacles can be described in one word: pains, which means various forms of suffering in different aspects of our existence. A great way to manage these pains is to have a strong and healthy body. And let’s not forget that a healthy mind resides in a healthy body. You have every reason to take care of your strength and vitality. We know that we possess more strength and vitality at a young age and less as we grow older. However, there is a way to change that, and if you don’t do anything to change this physical, otherwise, you’ll be subject to decline. That’s the truth. But there is a solution to this, and in this video, I will present my approach to help you learn how to maintain a fresh, youthful, and energetic body, mind, and organism. Time passes, but vitality can be preserved. Life is the greatest gift, and it’s wonderful to grow older. It’s a blessing. Therefore, we have an obligation to ourselves to take care of our well-being. The body you have is the manifestation of consciousness, wisdom, and nature’s creation. Show respect for your body, love it, honor it, and treat it with respect. The basic criterion by which you choose your behavior, food, activities, and habits. Nothing less, nothing more. Honoring your body, your existence through the ways I will present is enough to change many things for the better. Our internal state shapes our external conditions. One tendency we humans have is to neglect, not care for, and not respect our bodies and organisms as we should, especially when things don’t go as we would like. Wrong behavior towards our bodies regarding their care creates significant challenges that we will eventually face, such as pain, discomfort, and even diseases. We all grow old and change, but we can choose to grow while maintaining ourselves in the best possible condition. It’s never too late to start taking better care of yourself. I will share something about myself. My chronological age is 53 years, but my biological age, which is the age of my organism based on a recent check-up and examination, is 35 years. That’s great news. However, the good thing is not just that 35 is a number. It aligns with how I feel. It definitely has an impact on how I move, how I feel, and what I can do. And this is not a matter of vanity. It’s a matter of functionality and enjoying life. With this in mind, I want to encourage you today about something very important. We cannot change our chronological age, nor do we need to. I consider it a privilege to grow older. Maturity brings many gifts. However, you can influence your biological age. You can influence it either upwards or downwards through the way you live and the way you think. Through this video, I will help you, regardless of your age, to slow down the rate at which your biological age progresses. If you follow the recipe and have a strong reason to want to slow down your biological age, the reason is that biological age affects how your body’s cells respond to the conditions they encounter. With a younger biological age, you will have greater resilience, and this will improve the quality of your life. Therefore, I suggest that while watching the video, take breaks and make notes. I will present ways to positively influence the four factors that promote biological youthfulness and vitality. By the way, subscribe to my channel because it helps the channel to exist and continue. When we see a person who appears significantly younger than their actual age, we tend to say, “They have inherited good genes,” and indeed, genetics plays a role in how organisms age. However, it is just one of the many factors that influence the preservation of our youthfulness. With the advancement of science, particularly in the field of genetics called epigenetics, we know for certain that the environment and behavior cause changes in the functioning of our genes and cells. These changes are reversible, meaning they do not alter our DNA but can change the way our body reads a sequence of it. Interventions in our environment and behavior are what we can truly do to influence the way we age, thus maintaining our body and mind in a youthful state. Personally, I find it very important to actively engage with what preserving our youthfulness truly means. I find it significant because there is often a misunderstanding and perhaps confusion nowadays. I observe a tendency to want to remain untouched as time passes. A resistance to changes in our appearance as we grow older, especially after the age of 40. And I am not here to talk to you about how we can stay unchanged. Firstly, it is impossible to freeze time and not change. Secondly, it is one thing to be chronologically a young person of 25 years old, and it is another thing to be biologically and mentally an organism brimming with youthfulness. Chronological age is about the years we have lived, while biological age is about our physical condition and internal health. Knowing what our biological age is has the power to awaken us. As an example, if you are 40 years old with a biological age of 50 years, it is likely to raise some strong concerns. Moreover, the most important thing is that by having this knowledge and the methods I will share with you, you will understand that each one of us can actively slow down the degenerative process of aging and live healthier lives. Think about it, what concepts come to your mind when you hear the word “youthfulness”? Youthfulness is associated with concepts such as energy, freshness, playfulness, optimism, expansion, movement, and so on. Now, think about what concepts come to your mind when you hear the word “aging.” Aging is usually associated with concepts such as limitation, rigidity, slowness, fatigue, deterioration, inertia, and so on. I’m sure that, like me, you have also encountered someone who is older but radiates youthfulness. I’m also sure that you have met someone who is young but lacks youthfulness. We are responsible for maintaining our youthfulness. So let’s stop blaming time and how we evolve over time. It doesn’t make sense. Change is inevitable. However, you can change in many different ways and play an active role in it. You can reverse your biological age by changing habits, behavior, and, above all, mindset. Youthfulness is not about appearances. Youthfulness is mainly a result of mindset. Pay attention. The four factors for biological youthfulness that you can influence are as follows. The first factor is the behavior and attitude we maintain in different situations. The second factor is diet. The third factor is movement and the posture of the physical body. Anatomically. The fourth factor is the routine we have in our daily lives. Let’s start with the most fundamental factor for biological youthfulness, which is mindset. Behavior has to do with how you think and the perspective through which you understand your life and yourself. What fundamentally ages you is your way of thinking. Behaviors such as complaining, misery, and pessimism literally age our bodies and minds. They can make the face harden and the skin dull. They can create inflammation in the body and musculoskeletal pain. In short, what happens is that the thoughts you have activate your brain. Your brain constantly communicates with every part of your body, sending signals to the endocrine system to release the appropriate chemical substance at that moment. These chemical substances are called hormones. When the quality of your thoughts has a negative sign, hormones like cortisol are released, which is very useful when you are in danger because it signals the body to start working in “fight or flight” mode. However, the brain cannot distinguish between real danger, for example, seeing a lion coming towards me, and imaginary danger. I imagine a lion coming towards me, and that’s why it will release cortisol in any case. So imagine how you allow your body to be uncontrolled when you complain, what are you doing? Thoughts that are not beneficial. Improving your thoughts and behavior is literally vital. The purpose of me saying all this is to shake you up. My purpose until the end of the article is for you to make the decision to make changes. What behaviors currently characterize what you believe, that negatively affect your biological age? Below are the 4 behaviors that if you change them you will take control of your aging process. Write them on a piece of paper. This way you will know exactly where it is necessary to target. No 4. Humor & communication skills Always keep a playful way of communication. Laughter is important. Laughter is life-giving. Also seek to interact frequently with young-minded people of all ages, from children to older ones. Creating conversations with them. To learn from them. Sometimes as we grow up, we confine ourselves to what we already know. We distance ourselves from the realities of the time and struggle to keep up. However, this doesn’t have to happen to us. It’s our choice for it to happen. Pay attention to such details, as they shape the way. And perhaps the pace at which we grow. No 3. The Food Quality. The third factor for biological youth which is in your hands to influence, is Food. The quality but also the. Quantity of your food may affect either positively or negatively your biological age. Foods that primarily accelerate the aging of the organism are sugar, processed flours, standardized foods, such as soft drinks, potato chips ready-made, etc. Saturated fats, excessive dairy products, fried foods, heavy meals in general, excessive salt. Of course, we can consume some of the foods I mentioned, but in moderation. For example, in dairy products, when made from goat’s and sheep’s milk, are healthy if consumed in moderation. Some other foods, however, are dont really have anything good to offer us and simply burden our organism. I won’t provide today here in the video a recommended diet. Individual needs differ from person to person, and only through an individual questionary can figure out a personalized diet plan. Nevertheless If you follow some general principles of good nutrition with the examples I mentioned, you will only benefit. As an example, regarding what I mentioned, sugar, gluten and saturated fat are Ingredients that promote the development of inflammation, and they are ingredients that do not help our organism to be at its Best. Cut them out periodically or at least limit them. If you do that, you will see that you will regain your vitality inside and out. The irritations will disappear, and your digestion will improve. The appearance of your skin will greatly improve. Above all, however, the most important thing is that you will feel more energetic, lighter, and more functional. If there is an elixir of youth, it is food. The more qualitative, fresh, and well-cooked it is, the greater the benefits. To repeat the words of Hippocrates, the father of medicine, let food be your medicine and let your medicine be your food. There is a very interesting piece of information that is really worth knowing. The ends of our chromosomes, called telomeres, suffer damage over time. The length of telomeres inevitably decreases, making our bodies more vulnerable to damage that leads to diseases such as cardiovascular problems, diabetes, dementia, and many others. The length of telomeres is directly related to our biological age. Make this analogy to understand: telomeres are at the ends of chromosomes, like the tips of our shoelaces. The closer our telomeres are, over time, the more our biological age increases. One of the most important ways to influence the length of telomeres is a balanced diet and maintaining a healthy body weight. Do you agree that it is fantastic that we can have access to these small structures of our existence through means such as our diet? Personally, I find it very inspiring, motivating, and highly dynamic, reminding me that every choice I make has meaning. This encourages me to think carefully about my choices, especially in terms of nutrition. Choose food and dietary behaviors that strengthen you and fill you with energy.
I’ll give an example to make it more understandable. If you drink a lot of coffee, the result will be overstimulation. If you have a large plate of pasta with minced meat and plenty of cheese for lunch, you will soon feel lethargic. However, if you have a balanced and nutritious meal made with seasonal and fresh ingredients, you will feel full of energy and vitality. The proposition is to start observing the effects that foods have on your body, as well as the quantities you consume. I suggest taking notes to record your observations. For example, one cup of coffee may have pleasant results, but the same may not be true for the second or third cup. Notice how food affects your body and choose to maintain what helps you feel lighter and more functional. An important practice for maintaining youthfulness and vitality is detoxification. It is a true gift for your well-being and health. I recommend doing this seasonal dietary detoxification twice a year, in autumn and spring. I have been doing it for many years. For those interested, I have prepared an online program that includes everything you need to learn and do for a deep detoxification, with guidance from me. It includes a recipe guide for physical and mental detoxification, as well as videos with yoga and breathing practices. It is suitable for everyone, whether you have similar experience or not. No 2 Body Movement All the things I suggest are not just from a position where everything in my life and health has gone smoothly and perfectly. I have gone through many push backs in many different phases of my life. I have experienced serious injuries from surgeries, from sorrows, and many different situations. So, life has its ups and downs. The point is that despite the challenges and times when my body suffered, I didn’t give up. On the contrary. In fact, these experiences made me evaluate more focused on what I need to do and what I need to stop doing in order to take better care of myself, to be as healthy and functional as possible for me and my family, for my children. I aim to enjoy each day as much as possible. That is the meaning of life according to me, and that’s what I’m sharing with you. The 2nd factor for biological youthfulness, which is within your control, is to influence the movement and posture of your body. Our body is made to move. We have a wide range of movements that the majority of people unfortunately use a small percentage of. It’s a big problem that we need to address in the modern era, which is that we sit too much and moreover, in the wrong position. This is not normal for our body. There is a very wide range of movements that our body is made to do, which, as I said, the majority of people don’t use, at least not as much as they should, and they don’t use it. The range of motion is limited, and damages and restrictions are caused. Joints, the musculoskeletal system, and in some cases, even the respiratory or digestive system can be affected. The range of movement that a body has is directly related to a qualitative everyday life. Start exercising at any age. Regardless of your physical condition, there are suitable exercises for you. Walking, cycling, and swimming offer quality of life. Also, choose exercise methods that will make your joints and muscles strong, flexible, and functional. Yoga, for example, is one of the most integrated systems to awaken and rejuvenate your joints and muscles at any age and regardless of who you are. It is necessary also to focus on muscular strengthening. Exercise with resistance such as weights and bands. Work on your core muscles every day. Perform squats, planks, and other exercises that target your abdominal muscles. Muscular weakness accelerates biological aging because we age; it pulls us towards gravity. Keep your body strong and alive. Body posture is very important. Imagine standing in front of a shadow theater. An example on the canvas: you see the shadow of two people. You cannot see their features, only their shadow. In one shadow, the body is upright and straight with the shoulders back and the chest open. In the other shadow, the body is slightly curved, and the shoulders are rounded, with the chest sunk inwards. If someone asked you to guess which person of the two is the elderly and which one is the young, you can be sure. You would say that the upright body belongs to the young, and the curved one to the elderly. However, if you observe around you, you will see people of all ages, even very young individuals, with incorrect body posture. Incorrect posture, on the one hand, creates skeletal problems, and on the other hand, it contributes to premature aging, causing neurological problems. This is because nerve bundles pass through the spinal column, and the spinal cord itself. Therefore, it is crucial to pay attention to your body posture. No 1 Daily Routine The First and most underestimated factor that you can influence for biological youthfulness is your daily routine. I suggest specifically examining and reviewing two things. Firstly, your sleep program. Your sleep targets many phases. It is trendy these days, and rightfully so because it is very important. The hours we sleep are the hours our bodies have the opportunity for repair and regeneration. If we consistently deprive ourselves of this opportunity, the aging process accelerates. Take care of your sleep. If you need help, seek assistance immediately. The second thing you need to examine is to what extent your daily routine includes habits that maintain youthfulness in your body and spirit, and to what extent it includes habits that accelerate aging. I propose creating two columns on a sheet of paper. In one column, label it “Youthfulness Habits,” and in the other column, label it “Aging Habits.” After contemplating your habits, sit down and think about which habits you have identified that contribute to the aging of your body. Set a goal to eliminate them. Choose one habit and start from there. It will be much easier to achieve than trying to change them all together. Also, write down one youthfulness habit, one that is not currently included in your routine, and decide to incorporate it into your life, starting now. Do not question it for the next month, but rather focus on establishing this new habit. Before I bid you farewell, I have a question for you, as always. If you find it helpful, please answer by leaving a comment below the video. The question is, “What is the first thing you need to stop doing because you recognize that it accelerates the wear and tear on your body?” I am eager to read your responses because they will reveal where we need to focus in future videos. Life is the greatest gift, and it is wonderful to grow older. It is a blessing. Therefore, we have an obligation to take care of ourselves to the best of our ability. When you begin to operate in this way, you are essentially sowing seeds of care and love that will support you throughout your life’s journey. I wish you all the best of luck in embarking on the process of positive change. Take care and honor your body. Via https://healthperfectionist.com/do-these-4-things-to-reverse-aging/ Mobile phones are a part of our daily lives today. In almost all countries, more than half the population uses mobile phones. People don’t realize these phones can cause severe health problems if you don’t protect yourself from radiation. Yes! All mobile phones emit radiation, known as electromagnetic field radiation or EMF radiation. Make sure you read until the end to find out how to protect yourself and your family from the mobile phone’s EMF radiation. Everyone is now using mobile phones. Even children and older kids now have phones. They will use them to watch TV, play games, make phone calls, send text messages to their friends, and spend most of their time on social media in this new generation. Some platforms, such as TikTok, keep everyone glued to their screens. They don’t know that by being glued to their screens, they are taking in a lot of EMF radiation. As we all know, mobile phones have low-powered radiofrequency coming from them. At the same time, they are also receiving these frequencies from mobile phone network antennas. Mobile phones operate at about 450 and 2700 MHz frequencies, with their peak powers in the range of 0.1 to 2 watts. You may think that since it is a phone, it will only transmit power when it is On. However, it is constantly transmitting even when it is in sleeping mode. This is because of the inbuilt antennas, which always receive signals and frequencies for direct communication. The exposure has less impact as the distance increases. This means that a person who uses a mobile phone between 30 and 40 cm away from their body when sending a text or accessing the internet will have much lower exposure to radiofrequency fields than someone holding the handset against their head. But with modern technology, the radiation is always passing even through your hands. No matter the case, any time you are using a phone, you are always receiving EMF radiation. For a long time now, many concerns have been raised by the scientific community about cell phone safety. One of the major concerns is cancer. However, when you think about how cancer takes between 10 and 20 years to develop, and children’s frequent cell phone use is something new and recent, it leaves you with more questions than answers. But to answer those questions, several studies have examined the impact of cell phone radiation. We are going to look at children first. According to a study that was published in 2018(1), it was discovered that a child’s brain absorbs about 2–3 times more radiation than that of an adult. This is especially true when a cell phone is positioned next to the ear or in front of the eyes while playing with virtual reality. To support that, an earlier study found that “in general and on average, children suffer a higher exposure of their brain regions than adults.” This is because children have smaller heads and brains, yet they receive the same levels of cell phone radiation as adults. This has even been supported by the American Academy of Paediatrics, which says, “When used by children, the average RF energy deposition is two times higher in the brain and 10 times higher in the bone marrow of the skull, compared with mobile phone use by adults.” According to another study(2), people who start using cell phones before 20 years old are at an even higher risk of developing brain tumors than those who use them as adults. Experts argue that this is due to the proximity of the radiation source to the brain of children and the fact that children have thinner tissues and bones than adults. In addition to all that, being exposed to cell phones could affect the child’s behavior. Children who were hyperactive or had emotional or behavioral problems, such as trouble getting along with other kids, were much more likely to have mothers who used cell phones when they were pregnant. However, this is one of the studies that cannot be confirmed. The child may misbehave because the mother uses her cell phone frequently during pregnancy or after the baby is born, which may lead to the mother paying less attention to their children. There was once a study published in the journal Heliyon(3) where researchers systematically reviewed and analyzed articles highlighting the impact of harmful EMF radiation on physiological and pregnancy outcomes regarding the mother, birth, and child. During pregnancy, the female placenta is the one that facilitates an exchange of oxygen and nutrients between the tissues of the mother and the fetus. Because of this, any alterations in the mother’s body can severely affect the fetus’s growth and development. When a pregnant mother uses a cell phone, the EMF radiation from the phone can penetrate the fetal tissues and cause hormonal imbalances in the mother. Regarding the fetus, the radiation may cause thermal, anthropometric, and cardiovascular changes. Therefore, analyzing these radiation-induced damaging effects regarding physiological and pregnancy outcomes for the mother and the baby is essential. As we all know, cell proliferation, differentiation, and migration occur when the fetus is developing in the mother’s womb. All these are processes that are pretty sensitive to radiation exposure. According to studies, if a pregnant mother is exposed to EMF radiation, there is a high risk of miscarriage, congenital disabilities, impaired brain development, and stillbirth. This is why a pregnant mother should avoid EMF radiation as much as possible, including from her mobile phone. It has been discovered that EMF radiation can also be linked to a higher risk of childhood obesity. This is because EMF radiation significantly impacts the function of various glands within the body. This is even worse when the endocrine-related glands are involved. These are the glands that are primarily responsible for most aspects of metabolism. Therefore, they can throw the entire body into chaos when they are not functioning accordingly. Some of these glands include the thyroid gland, the adrenal glands, and even the gonadal tissues. This significantly worsens for children and teenagers because they are more susceptible to this energy than adults. There are specific ways you can protect yourself from excessive exposure to these EMF radiations: -Using “hands-free” devices, which help keep mobile phones at a distance from the head and body during phone calls, helps reduce exposure. Most of the time, when using “hands-free” devices, you are probably using Bluetooth. Since Bluetooth also uses frequencies, you are still receiving EMF radiation. Therefore, even Bluetooth headsets or Bluetooth gadgets are not safe as well. -Limiting the number and length of calls can also reduce this exposure. —Another way to protect yourself from excessive exposure is by using the phone in areas with good reception. This is because, in these areas, the phone is transmitting at reduced power. -The most optimal way to protect yourself from harmful EMF radiation is to use EMFDEFENSE It reduces radiation up to 99%, but will not interfere with your reception or interrupt your use. Just paste it and forget about it. It’s that simple! With EMFDEFENSE you can use your phone usually with no worries about EMF’s effects on your body. ConclusionThis is the best thing you could do for yourself and your family to ensure you will have a healthy life and to ensure you are not too exposed to EMF radiation. Comment below why you need EMFDEFENSE the most and subscribe to our YouTube channel @healthperfectionist for more on health and wellness. Via https://healthperfectionist.com/emf-radiation-from-mobile-phones-and-the-dangers-related-to-it/ Are you at risk of having a heart attack? One quick look at your hands could warn you in advance, and after this article, you’ll know how to spot the signs. Research has shown that your hands are one of the best predictors of heart problems, even though many people overlook the unexpected signs. With almost 30% of deaths caused by heart disease—according to statistics from the CDC—there is a heart attack every 40 seconds in the United States. For many people, the warning signs of heart disease aren’t apparent until it’s already too late. Over 60% of people answered in a survey that they think they’ll suffer from heart disease in the next decade, and you could be one of them. Luckily, your hands provide a few easy-to-spot signs that will warn you of heart disease before it becomes a threat to your health and well-being. While many people can miss these signs, today we’ll show you 5 overlooked signs of heart disease in your hands, and how to easily spot them, prevent heart disease, and stay healthy. Make sure to like, subscribe, and hit the bell while you’re here, so you can learn more about great health and fitness with us! 5. Painful Finger BumpsIf you have lumps on your fingers that are tender, purple, or pink, and hurt to touch, then your health could be at risk. These bumps are called Osler’s nodes, and they are often found on the skin of your fingertips. These lumps could be a sign of infective endocarditis, which is a potentially fatal bacterial inflammation in your cardiovascular system. A medical report explained that Osler’s nodes develop due to blood vessels in the hands being inflamed by bacterial infection. If you spot or feel lumps on your fingers that hurt to touch, don’t ignore them. They could be a sign of untreated endocarditis, which could cause permanent heart damage. Osler’s nodes often disappear after a few days, but that doesn’t mean it’s harmless. If you notice painful bumps on your fingers, ask your doctor for a skin biopsy or consult a cardiologist. Your heart will thank you. 4. Reddish-brown or purple lines on your nailsIf you can see red or purple lines under your nails, then you might have splinter hemorrhages. The lines are caused by damaged blood vessels bleeding under your nails and could signify heart issues. The American Academy of Dermatology Association says that splinter hemorrhages are a tell-tale sign of heart disease. If you see multiple lines on your nails, then you could have a serious health condition If you notice lines in your nails, seek medical attention right away. According to the Mount Sinai School of Medicine, those lines could be a crucial warning of cardiovascular issues or serious bacterial infection. 3. Fingernails clubbingYou might not be familiar with ‘clubbing’, but it’s actually quite common. Clubbing results when your fingernails are enlarged and bulging, and can also be identified by warm and red fingertips. Clubbing is caused by low blood oxygen and can be a sign of bacterial infection in the heart chamber and valves. The best fingers to spot clubbing are the thumb and index fingers, and you can check by watching the angle between the nail and the skin right below the nail. Normally, the two should be even, but if the skin below the nail seems to be bulging over the nail, then your fingers are experiencing clubbing. While clubbing develops rapidly, you can fix it by fixing the underlying issues with blood pressure or heart problems. Seek a physician if you notice clubbing. 2. Weak, Tingling, and Waxy HandsIf you feel pain, weakness, or lack of sensation in your hands then you could be suffering from Amyloidosis. This condition is caused by a buildup of the protein amyloid in the heart. These amyloid deposits can then replace heart muscle, causing cardiac Amyloidosis or ‘stiff heart syndrome’. Amyloidosis can cause issues with heart function and an irregular heartbeat. The symptoms of Cardiac Amyloidosis are caused by slower blood circulation and reduced blood flow to the heart, according to information from the American Heart Association. This reduced blood flow means less oxygen gets to your hands, causing them to feel pain, weak grip, numbness, and a wax-like sensation. Before we talk about the last sign of heart disease, make sure to click the subscribe button for more great articles every day. 1. Colored Spots on the PalmsIf you have brown or bluish-red spots on your palms, then you could be experiencing Janeway Lesions. They are caused by blood clots with bacteria, which may lead to infection of the circulatory system. Janeway Lesions often go unnoticed, because they disappear after only a few days. If you spot these colored patches on your palms, talk to a doctor right away. While Janeway Lesions go away fast, the underlying heart problem can still pose a serious health risk. Are you feeling better about your heart health now? Make sure to like, share, and subscribe to get more great articles. Also, hit the bell icon so you can learn about great health and fitness with us! Thanks for watching! What’s your secret to promoting heart health? Let us know in the comments! Subscribe to our YouTube channel @healthperfectionist to always access our detailed health and wellness videos. Via https://healthperfectionist.com/5-heart-disease-symptoms-your-hands-uncover/ Love handles are not as lovely as the name may imply. They are stubborn fats stored close to the center mass of the body. This fat usually sits above the hip area, making it the last possible body part to expend energy. Generally, burning fat or maintaining a very active lifestyle may do little or no good when dealing with Love handles or even stomach fat. This is because the love handles are tucked away from the usual moving parts of your body, such as your legs, shoulders, or hands. The following are the fastest and easiest ways to have a lean body core: 7. Clean Diet:Burning fat from the love handles requires discipline and clean dieting. What does it mean to have a clean diet? You may be thinking to yourself. Having a clean diet means cutting out simple sugars such as those found in soda, cookies, cakes, candies, chips, and many other processed foods. The calories consumed in these processed foods are the easiest to consume recklessly. It is easy not to realize how much sugar you’re taking into your system. For instance, studies have shown that a bottle of 35cl Coca-Cola contains about 20 cubes of sugar which is more sugar than the body can process immediately. Other sugary beverages contain even more sugar than this. These sugary products do not even suffice as satisfactory foods. Instead, they become more addictive as they spur the body on to consume more and more sugar yet be insatiable. It’s proven much more effective to turn to plant-based sugars instead of processed sugar. The sugars in fruits cover a spectrum of nutrients your body needs in the energy-expanding process. Nutrients such as fiber and vitamins are contained in plant-based foods, fruits, and vegetables. Fibers are effective in curbing the speed of sugar digestion and creating fullness. Before we continue, make sure you hit that like button, share, subscribe to our youtube channel @healthperfectionist, and hit the notification bell for more! 6. Low-Calorie Density:The term refers to the amount of energy per food consumed, which means that to burn overall body fat, one has to focus on consuming fewer calories than what is used daily. This fat-burning method is easier on paper than in reality. This is due to the window of starvation opened in this process. You don’t have to starve or impose hunger on yourself to burn fat because leaving room for hunger will only make you compromise all your hard work by binge eating or even comfort eating. Here is what you may want to do. Instead of starving, you should eat single-ingredient food with low-calorie density, such as vegetables, beans, lentils, and lean meat. Also, do not shy away from carbohydrates grown from the ground, such as rice and potatoes. Maintaining a calorie-deficit diet will make you leaner and burn out love handles in the long run. 5. Muscle Up: Streamline your workout towards building your muscles rather than burning fat. Thinking about it may sound counterintuitive, but prioritizing muscle building is more likely to burn love handles and other stubborn fats. Therefore, to get the most out of your workout sessions, you must be as intentional about building muscle mass as you are about cardio. Having more muscle mass will enable your body to burn more calories without too much effort. Don’t get me wrong, building muscle isn’t one of the easiest things to do, but it is guaranteed one of the fastest ways to get rid of love handles and other stubborn fats. 4. Walk, Walk, Walk:Walking sounds like one of the easiest, most ineffective ways of losing fat, but the opposite is the case. Studies have shown that the average American adult sits an average of six and a half hours daily, which, compared with the results from walking an hour daily, is preferable to walking. The results from walking an hour daily are under-emphasized. Walking requires less energy and does not leave you with strained muscles or hunger. Instead, walking for thirty minutes to an hour daily is likely to clear your head, and keep you focused while also burning fat from your love handle area 3. Matador Dieting:This dieting plan is a ground-breaking fat loss method in which you alternate eating at a calorie deficit with eating at calorie maintenance within two weeks. By alternating calories, you can minimize metabolic adaptations, such as a slowing metabolism. As a result, you can stick to this diet longer, have a more balanced lifestyle, and, most importantly, lose fat not just from love handles but from all over your body. This dieting method encourages diet breaks in which you can have a controlled level of calories. These diet breaks will build your metabolism and make it easier to stay in an overall calorie deficit state over time. 2. Avoid Specific Isolation Exercises:Despite the popular opinion of hitting the gym for Isolation exercises targeted at losing weight in particular parts of the body, several types of research have shown that it is not worth the energy and time doing workouts specific to fat loss in areas like love handles because it is doubtful to get rid of belly fat by doing exercises targeted at reducing belly fat. From personal experience, it is better to shift your focus to compound exercises, cutting out unhealthy carbs and fats from your diet rather than emphasizing the calories you’re burning by doing exercises specific to the belly fat burn. 1. Consistency:It takes a lot more time to burn off love handles and belly-related fat due to hormonal, genetic, and biological factors, hence the need for patience and consistency. Our bodies can heal, recoup as well as store necessary fat. The body knows the benefits of fats stored in distal and proximal areas and when to use up the fats stored. Therefore, consistency is a key factor in losing love handles fast and efficiently. I know many people hammer on consistency in every aspect of life. Truth is the power of consistency cannot be over-emphasized. You need to be consistent with dieting plans, exercise, and healthy habits formed in trying to lose fat in the love handle areas. You must stay consistent in leading a healthy lifestyle for a specific length of time, as this will help in fat loss and maintenance. Although there are no specific tricks to magically reduce your love handles, following the steps listed here consistently will enable you to lose love handle fats quickly. Thanks for reading, and I’ll see you at the next one! For more tips on how to stay healthy, make sure you subscribe to the channel @healthperfectionist, to get more from us regularly. And while you are at it, remember to hit the bell icon to make sure you get all the updates. Via https://healthperfectionist.com/7-easy-ways-to-lose-love-handles/ How would you know if something goes wrong with your heart? In the United States, someone suffers a heart attack every 40 seconds. And every year, about 805000 people in the United States only have a heart attack. The most important is that out of these, about 605,000 are first-time heart attacks. How many people can be saved from severe heart attack symptoms or even death if the heart disease signs would be noticeable? Watch until the end, we will give you all the information needed to be able to recognize the signs that reveal heart conditions for you and your beloved ones before it’s too late! Make sure to like, subscribe, and hit the bell while you’re here, so you can learn more about great health and fitness with us! Eight signs of heart disease that could save your life if you notice early:Number Eight: Sweating excessively for no apparent reason: Excessively Sweating can be a sign of heart disease, specifically cardiac dysrhythmia. Cardiac dysrhythmia is an irregular heartbeat that can cause the heart to pump less efficiently and lead to symptoms such as shortness of breath, chest pain, fatigue, and sweating. In some cases, excessive sweating can signify a more severe condition, such as a heart attack, so it is essential to seek medical attention if you experience this symptom in combination with other symptoms, such as chest pain or difficulty breathing. It is also important to note that excessive sweating can be a symptom of other non-cardiac conditions, such as an overactive thyroid or an infection, so it is essential to consult a healthcare professional to determine the underlying cause. Number Seven: Swelling in the ankles and feet: Swelling in the ankles and feet can signify heart disease, specifically congestive heart failure. Congestive heart failure occurs when the heart cannot pump enough blood and oxygen to meet the body’s needs, causing fluid to accumulate in the extremities. This fluid accumulation, also known as edema, can cause swelling in the ankles and feet. In addition to the swelling, other symptoms of congestive heart failure may include shortness of breath, fatigue, and difficulty breathing when lying down. If you experience swelling in your ankles and feet, it is essential to consult a healthcare professional, as this may be a sign of a more serious underlying condition. It is also important to note that swelling in the ankles and feet can be caused by other non-cardiac conditions, such as kidney or liver disease, so it is vital to determine the underlying cause. Number Six: Rapid or irregular heartbeats may indicate an issue with the heart: Rapid or irregular heartbeats, also known as cardiac dysrhythmias, can be a sign of heart disease. Cardiac dysrhythmias occur when the heart’s electrical activity is disrupted, leading to an abnormal heart rhythm. Rapid or irregular heartbeats can cause the heart to pump less efficiently and lead to symptoms such as shortness of breath, chest pain, fatigue, and lightheadedness. In some cases, rapid or irregular heartbeats can signify a more severe condition, such as a heart attack. So, it is vital to seek medical attention if you experience this symptom. Various factors, including underlying heart conditions such as coronary artery disease or hypertension, and lifestyle factors such as tobacco use and excessive alcohol consumption, can cause cardiac dysrhythmias. If you experience rapid or irregular heartbeats, it is important to consult a healthcare professional to determine the underlying cause and the appropriate treatment. Number five: Cyanosis: This is when the skin and mucous membranes take on a bluish tinge due to a lack of oxygen in the blood. Cyanosis can be a sign of heart disease. Specifically, a condition called congenital heart disease. Congenital heart disease is a type of heart defect present at birth and can cause oxygen-poor blood to flow to the body’s tissues, leading to cyanosis. In addition to cyanosis, other symptoms of congenital heart disease may include rapid breathing, fatigue, and poor weight gain. If you or your child exhibits symptoms of cyanosis, it is crucial to seek medical attention as this may be a sign of a more serious underlying condition. It is important to note that cyanosis can also be caused by other conditions, such as lung disease or low levels of red blood cells. Number Four: Arcus senilis: Cholesterol deposits at the edge of the cornea, also known as arcus senilis, can be a sign of heart disease. These deposits are formed when cholesterol accumulates in the tissue around the cornea, the clear front part of the eye. While arcus senilis is more common in older individuals, it can occur at any age and is often seen in people with high cholesterol levels or a family history of heart disease. The presence of arcus senilis does not necessarily mean that a person has heart disease, but it can be a warning sign. It may prompt a healthcare provider to consider evaluating the individual for underlying health conditions, including heart disease. It is vital for individuals to discuss any concerns about their eye health with a healthcare provider and to follow a healthy lifestyle, including a balanced diet and regular exercise, to help reduce the risk of heart disease and other chronic conditions. Number Three: Xanthelasma: These are small, yellowish deposits of fat that typically appear on the inner corners of the eyelids. While they are benign and do not usually cause symptoms, they can be a sign of high cholesterol levels and an increased risk of heart disease. Xanthelasma is often associated with hyperlipidemia, a condition with elevated cholesterol levels and other fats in the blood. High cholesterol levels can contribute to the development of plaques in the arteries, which can block blood flow to the heart and increase the risk of heart attack and stroke. The presence of xanthelasma indicates the need for further evaluation and treatment for hyperlipidemia and other underlying health conditions. Number one: Frank’s sign (diagonal crease in the ear): Frank’s sign, also known as Frank’s crease, is a diagonal crease that runs across the earlobe and is believed to be a sign of heart disease. This crease might be caused by plaque accumulation in the coronary arteries, which can lead to atherosclerosis. Atherosclerosis is a common cause of heart disease and can increase the risk of heart attack and stroke. It is important to note that Frank’s sign is not a definitive diagnostic tool and should not be used as the sole basis for diagnosing or treating heart disease. Additionally, the presence of Frank’s sign may vary with age and may be less prominent in younger individuals. It is crucial for individuals of all ages to maintain a healthy lifestyle and see a healthcare professional for regular check-ups and screenings to monitor heart disease development. The Seven Most Common symptoms of heart problems are:Number Seven: Chest pain: Chest pain is a common symptom of heart disease. It can range from a mild, uncomfortable sensation to severe, crushing pain. Chest pain is often described as pressure, tightness, or squeezing in the chest, and it may signify a heart attack or a medical emergency requiring immediate attention. Other conditions, such as angina and heartburn, can also cause chest pain, but these are typically less serious than a heart attack. It is vital for individuals who experience chest pain to seek medical attention as soon as possible, as timely treatment can improve the chances of a full recovery and prevent further complications. Number Six: Intermittent claudication: Intermittent claudication is a condition characterized by cramping or pain in the muscles of the legs that occurs during physical activity, such as walking, and is relieved by rest. It is often a sign of peripheral artery disease (PAD), a type of heart disease that occurs when the arteries that supply blood to the legs and feet become narrowed or blocked. PAD is caused by the accumulation of plaque in the arteries and can reduce blood flow to the legs and feet. Intermittent claudication is a common symptom of PAD and can be an early warning sign of severe problems, such as the development of gangrene or the need for amputation. Number Five: Nocturia Nocturia, or the need to urinate frequently at night: This can be a symptom of heart disease in some cases. Nocturia may be a sign of heart failure, in which the heart cannot pump enough blood to meet the body’s needs. When the heart is not functioning properly, fluid can build up in the body, including in the kidneys, causing an increase in urine production and the need to urinate more frequently. In addition to nocturia, other symptoms of heart failure may include shortness of breath, fatigue, and swelling in the legs, ankles, and feet. Individuals who experience nocturia and other symptoms of heart failure need to seek medical attention, as heart failure can be a severe and potentially life-threatening condition. Proper treatment and management can help improve the symptoms of heart failure and reduce the risk of further complications. Number Four: General weakness: General weakness, tiredness, or fatigue, can be a symptom of heart disease in some cases. Heart disease can reduce blood flow to the body, including to the muscles, which can cause fatigue and weakness. In addition to general weakness, other symptoms of heart disease may include chest pain, shortness of breath, and palpitations. Individuals who experience general weakness and other symptoms of heart disease need to seek medical attention, as heart disease can be a serious and potentially life-threatening condition. Number Three: Shortness of breath: Shortness of breath, or difficulty breathing, can be a symptom of heart disease in some cases. Heart disease can reduce blood flow to the body, including to the lungs, which can cause shortness of breath. In addition to shortness of breath, other symptoms of heart disease may include chest pain, general weakness, and palpitations. Individuals who experience shortness of breath and other symptoms of heart disease need to seek medical attention, as heart disease can be a serious and potentially life-threatening condition. Number Two: Persistent Cough with white or pink Phlegm: Persistent cough with white or pink phlegm, also known as sputum, can sometimes be a symptom of heart disease. Heart disease can lead to fluid accumulation in the lungs, which can cause coughing and difficulty breathing and may also cause phlegm production. The presence of white or pink phlegm may indicate the presence of blood in the sputum, which can be a sign of a more serious condition. In addition to a persistent cough with white or pink phlegm, other symptoms of heart disease may include shortness of breath, chest pain, and general weakness. It is vital for individuals who experience a persistent cough with white or pink phlegm and other symptoms of heart disease to seek medical attention, as heart disease can be a serious and potentially life-threatening condition. Number One: Cold or numbness in the extremities, AKA Raynaud’s phenomenon: Cold or numbness in the extremities, also known as Raynaud’s phenomenon, can sometimes be a symptom of heart disease. Raynaud’s phenomenon is when the blood vessels in the fingers and toes constrict in response to cold temperatures or stress, causing a reduction in blood flow and resulting in numbness or tingling in the affected areas. In some cases, Raynaud’s phenomenon may indicate underlying heart disease, such as peripheral artery disease (PAD). PAD is a type of heart disease that occurs when the arteries that supply blood to the legs and feet become narrowed or blocked, leading to a reduction in blood flow. In addition to cold or numbness in the extremities, other symptoms of heart disease may include chest pain, shortness of breath, and general weakness. It is important for individuals who experience cold or numbness in the extremities and other symptoms of heart disease to seek medical attention, as heart disease can be a serious and potentially life-threatening condition. Proper treatment and management can help improve the symptoms of heart disease and reduce the risk of further complications. We have done our best to give you all the data to monitor your heart condition. You should feel better about your heart health now. Make sure to like, share, and subscribe to get more great articles. Also, hit the bell icon on our YouTube channel @healthperfectionist to learn more about great health and fitness with us! Thanks for always looking out for our articles! Via https://healthperfectionist.com/8-signs-of-heart-disease-your-body-reveals-and-7-symptoms-of-heart-problems/ |
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