Intense Weight Training and Pre-workout Nutrition for Body Sculpting

Many are of the opinion that weight-lifting by females will make them look manly. But, this is totally a misconception. Weight or strength training is the only way through which a person can lose fat. You can lose weight by starving. But, if you want to lose fat and tone your body, weight training in proper form is a must. Equally important is maintaining a healthy diet plan according to your body type.

What Type of Exercise can Help with Fat Loss and Body Toning?

The compound exercises are a must for effective fat reduction. Bench press, shoulder press, shoulder raise, barbell curl, half squats, lying leg press, lunges and deadlifts are essential exercises to be included in the routine. There is also a role of cardio training. But, remember, cardio must not be done before a weight training session. Cardio sessions should be done post the weight training to gain the maximum impact. Also, the total time for a day's training session must be no more than 90 minutes. Try to drink water in between the workouts to stay hydrated. Feel the intensity and work for each muscle group separately.

What Type of Food to Include in the Diet?

You need to consume 4-5 times in a day, at the least. There will be a specific diet to follow pre-work; and then, another, post the workout. The pre-workout diet must include 40% carbs, 30% protein and 30% fats plus amino acids. It must be taken 90-120 minutes prior to the workout. This is necessary to fuel your body and provide it with the right energy. Then, 30 minutes prior to the workout session, you need to take a supplement blend that will help in boosting your performance in the gym. Look for the best preworkout supplement for women that focuses not only on the recovery support and higher fat metabolism, but also helps in providing high energy, endurance level and strength. 

Sample Workout Routine

1. Monday – Upper body (Shoulder, Pecs, Back, Traps, upper abs) (Dumbbell Shoulder press, Flat Bench Smith Machine Press, Bent Over Both Arm Dumbbell Back Raise, Seated Cable Inclined Row, Half Crunches)
2. Tuesday – Cardio (cycling) and stretching
3. Wednesday- Lower body (Lower back, butts, Quads, Hamstring, Calf, lower abs) (Bent Leg Dead Lift, Dumbbell Walking Lunges, Smith Machine Semi Wide Stance Half Squat, Seated calf raise, Lying Leg Raise)
4. Thursday- Cardio (Mountain Climber/Stepper) and stretching
5. Friday- Abs and cardio (upper, lower, and side abs) (Crunches and hold, Oblique Crunches, Twisting, Plank, Leg Scissors) (Jump and squat, spot jogging, inclined treadmill walking)
6. Saturday- Full body and stretching (a circuit training combining of 6 workouts, one after another; and then, again repeating the entire circuit) (LatPulldown, High pulley cable crossover, seated cable row, stiff-legged deadlift, leg press, Cable Bicep Curl, Cable Tricep Pushdown)
7. Sunday- Off

Lifting weights will not only help you with your fitness goals, but also make you more active and focused on your daily work activities. With the right kind of nutrition intake, you will achieve that perfect body you always dreamed of. Work hard towards your fitness goals and the upcoming festive season will find you in a new avatar. All the best! 

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6 Water Heating Tips That Will Decrease Your Heating Bills

According to reports, the electricity bills in winters rise as much as 30 percent than that in summers. Well, some would argue that it should be the other way round because of the effect of air conditioners, the fans and the coolers. However, they fail to realize that the heavy use of heating equipment such like geezer, hot water tanks etc. draw much more power than the cooling ones. According to reports, the water heating bills account for about 15 percent of your total energy bills.

So if you are also worried about your heating bills rising this winter, well here are we with a few tips to help you save on energy and thereby prevent a hole from burning in your pocket.

1.   Check on The Water Heater Temperature

According to standard convention, most of the water heaters have their thermostat levels set at 60 degrees Celsius. This is one temperature which is always maintained throughout the year, 24 hours a day and trust us it does cost a lot. According to some researchers, a water tank temperature can comfortably be reset to 48 degree Celsius and still the condition of the tank would remain. This 12-degree reduction in the water temperature can save up to 10 percent cost of your heating bill.

2.   Turn It Off When Not in Use

You sleep on an average for 8 hours a day during which plenty of energy is consumed even in maintaining the temperature of the water heater at 48 degrees Celsius. Save in some more by turning the temperature way down during your sleep hours or completely shutting the heater off if you are going on a vacation. To reheat the water tank you will at most require an hour before the system is back on its foot and you get hot water running through your taps.

3.   Give Your Heater an Upgrade

If you don’t wish to regularly scale the water heater temperature of hot water tanks up and down, simply upgrade your existing water heater and get a timer installed. This one-time investment can save up to 12% on your total water heating bills and will scale the temperature down when the water heater is not in use.

4.   Get A Water Heater with Insulation

Don’t use a water heater which is more than 10 years old as the same may have lost its insulation and most the heat generated in water may be dissipated through its surface. To see if your heater’s insulation is intact touch the surface from outside and if you feel any warmth then the insulation of this heater needs to be changed. Changing the insulation will save around 25-30% of the heating time and thereby save 5-6% on your water heating bills.

5.   Get Yourself a Drain Water Heat Recovery System

A rather new technology a drain water heat recovery system captures the heat which the warm water going down the drain contain and uses this to heat the cold water. This way you are able to reuse around 80 percent of the heat which was previously produced and thus save around 20% on your electricity bills. This system does come inexpensive and sure does require an expert installation, however once done it proves to be a worthy investment in the long run.

6.   Check Water Heaters Efficiency Before You Buy

If you have old water heaters then it probably is the best to purchase new ones as the old ones may be consuming too much power which will have a direct impact on your water heating bills. Go to the market and purchase heaters which have passed quality assurance tests and offer savings on energy.  There are models which offer a savings of up to 15 percent on your bills and though they might be expensive they prove to be of value in long run.

So, these were the top 6 tips which will help you save on your water heating bills and will allow you to enjoy winters completely without worrying about the money the cost.

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Latest Fashion Trends in Hair Color for the Hip & Happening Woman

Today, fashionable women are experimenting with hair colors to warm up their look. Whether you are looking for a completely new look or just a little bit of a style update, you could be getting a head start with all these trendy hair color tips and ideas. If you are thinking about a new look for the upcoming New Year, you could consider one of the hottest hair colors that seems to be the current rage.

The hottest trends in hair color include platinum, ombre, dip-dyes, babylights, and bright hues. Here are some recommendations from some of the top celebrity hair colorists. From auburn to chestnut to wheat blonde, you could take a look at all these inspirational hair color ideas to kick off your New Year in grand style.

Going Back to the Blonde

It is not essential for you to think only in terms of dark hues for winter. Hair colorists are getting numerous requests for even the cooler wheat tones this winter. Celebrity colorists are opting for darker roots and brighter ends for letting the color get a natural look. Blonde hair could mean a lot of maintenance but because of the soft root or the darker roots, maintenance could be kept to a bare minimum.

In this context, you must know that Balayage, which is the mesmerizing art of innovative hair painting, is actually taking the nation’s salons by storm. It has become a more popular highlighting method over the usual foils. This really works fabulously on all hair colors. However, it has a magical effect on blondes having a beautiful base. The hottest trend is dying your hair with an amazing mix of lowlights and highlights. This is quite often used in creating French Brown and Babylights.

Being Bold Is In

Using hair extensions 16 inches is a way to go for many bold and fashion-conscious young women. However, that is not enough. You must consider shining bright with a truly vibrant hair color this winter. Right from blues to violets to pinks, you have endless options to choose from. It is surely a fun way of making a statement. Vivid hair colors are supposed to be fun and fresh and could be working for all kinds of people provided they take the correct precautions to protect and maintain them. In this context, you must know that bright hair colors do fade away quickly. You must, therefore, follow an effective color-maintenance regimen. Use premium products that have been designed for color-treated hair exclusively.

Babylights Is the Current Rage

Everyone aspires for the baby blonde hair tone that they had until they were three or so. Today, you could be getting back that look. So what do experts mean precisely by babylights? They are actually superfine highlights which are pretty time-consuming. Babylights are actually tiny segments of highlights and are basically painted so that some strands would be thicker as compared to the others. Even though the process seems tedious, the ultimate result is stunning and really natural-looking.

Warming Up the Subtle Ombre

You do not need to give up your hot favorite Ombre just because winter is in. All you need to do is to request your hair colorist to simply warm up the Ombre tones to transform it as the perfect winter color. This would be giving your complexion a really healthy radiance when you are losing the summer tan.

Platinum Is the Way to Go

Platinum blonde hair certainly is very popular because blondes are going even lighter. They are giving up the typical golden honey tones and settling for the icy lighter tones. However, you must remember that it would require really high maintenance for keeping your platinum blonde hair. Moreover, this is not ideal for all skin tones. Find out if platinum is the look for you before taking the final plunge.

Pastel Hues

Many celebrities love to use pastel hues right from pale pinks, apricots, and light violets to baby blues. This trend is called the unicorn hair color because this sort of hair color is not seen in nature. If you are not so adventurous, simply color a few strands in pastel hues or consider adding in pastel highlights. You may use temporary hair colors that could be gone in one or two washes.

Conclusion

Now you could forget all about sticking simply to global colors. A wonderful blend of cool and warm tones is the key to adding some flair to your hair. Remember to choose tones that would be complementing your skin tone, eye color, makeup and color of outfits you usually like to wear.

Author Bio: Catherine Simons is a beauty consultant running her own salon in Boston. She is an avid blogger and loves to share her experiences and knowledge with her readers. Her blog posts are pretty informative and interesting. She offers beauty and hair tips from facials to hair extensions 16 inches.

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What to Consider before You Buy Pre-Workout Fat Burners for Women

With the invention of many fat burners, I am sure if you have never taken them you might feel confused. Taking fat burners is a good idea if you want to lose weight fast. If you need to boost your energy levels, you need to buy a pre-workout fat burner that will not only boost your energy levels but also help increase your muscle strength. There are some things that you should put into consideration in order for you to buy best fat burner for women. These include:

a)   The amount of caffeine in a supplement. Taking coffee while you are still taking a supplement that has a high caffeine concentration could not only cause health risks but will also reduce the fat burner’s effectiveness. It will later on cause fatigue.

b)   The type of fat burner. There are fat burners which are strictly for men while others are for women. Some men fat burners might give you too much energy as a woman and could also have dangerous side effects.

c)   Price. Price is very important when it comes to buying a fat burner. Products that have a low price are often of low quality. It is good to buy a product that you can both afford and is of good quality.

d)   Over stimulant. Fat burners that are over stimulating can wear you out. You may experience fatigue and as a result your workout time might reduce.

e)   Fat burners that have asserted ingredients. Some products sold are scientifically inappropriate for consumption. They may cause excess energy and could also cause dangerous health risks. It is important to research and find out if it is approved for consumption and if the manufacturer has a license to manufacture before buying a product.

f)    The type of fat burner. There are various types of fat burners.

1.   Blocking cortisol secretion. This type of fat burner is best for those who have excessive stress. It blocks the secretion of the hormone that encourages the accumulation of fat in the body due to stress.

2.   Thermogenic fat burners. This is the most popular fat burner. It contains substances such as caffeine which stimulate your metabolism and raise your body temperature. When your body temperature is up, the calorie count goes down.

3.   Fat blocking fat burners. These fat burners help prevent your body from accumulating fat and absorption of the fat calories you receive after digestion.

4.   Fat burners that block carbohydrate accumulation. Carbs are a nightmare to those who want to lose weight. Like fat blockers, carb blockers prevent accumulation of carbs in the body.

5.   Fat burners that regulate thyroid hormones.Thyroid hormone imbalance can cause a slow metabolism and these fat burners promote your metabolism rate.

6.   Fat burners that curb your appetite. These fat burners suppress your appetite and as a result, you eat less food and while you workout, you burn the fat in your body.

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