Strength training: Getting an athletic body


A so-called ‘v-shape’ is a well-known term in the world of bodybuilding. It means that you have an athletic-looking v-shape in the upper body and that can give a very nice look to your entire body. Three muscle groups can ensure that you get a v-shape and that is your shoulders, back and hips.

The v-shape

Muscular arms and a large torso will probably be the first thing that comes to mind when you think of bodybuilders. However, these are not the main targets when they hang from the weights. A goal of many bodybuilders in strength training is to get a ‘v-shape’ in the upper body.

Your shoulders

It all starts at the top of your shoulders . This is probably the most important muscle group of all three. Wide shoulders can give a whole different dimension to your upper body. After all, your shoulders determine how broad you really look. One is born with some broader shoulders than the other, but everyone can have well-trained shoulders. Two exercises that can help you:
Shoulder press
Side lateral raise

The side lateral raise

The most popular shoulder exercise is the shoulder press. But is that right? The shoulder press is without doubt an excellent exercise for more muscle mass, but if you want to have wider shoulders then you should shift your attention to the side lateral raise. In this exercise you grab two dumbells that you then raise sideways. This activates the lateral deltoids , or the sides of your shoulders. This is certainly an exercise that you must add to your training schedule.

The shoulder press

The lateral raise thus creates broader shoulders, but the front deltoids , or the fronts of your shoulders, are not emphatically activated with this exercise. And that happens with the dumbell shoulder press. You exercise this exercise by sitting on a fitness bench and placing your back against the handrail. Then you raise the dumbells to shoulder height and press them all the way up. Well-trained front and sides of the shoulders give you a totally balanced look, so this exercise is also very important.

Your back

When we go down a little in the upper body, we reach your back , or your wings. The term wings in bodybuilding comes down to the two wings under your armpits when you stick out your arms. A muscle group that generally receives less attention. And that is unjustified. Having wide wings that fit well with broad shoulders can give a whole athletic look to your body. After all, your wings are just below your shoulders. It is important that you can distinguish between the exercises that provide more width and thickness in your back. In this case, the exercises that help you are more important.
Lat pulldown

The pull-up

Many beginners have not included the pull-up in their training schedule because they simply can not perform this exercise. And that is a shame, because the pull-up is perhaps the best exercise to get those wide wings. Just as it took a lot of time and effort to do your first ten perfect push-ups, it will also be difficult to be able to pull up for the first time.

You perform the pull-up with your own body weight. You therefore do not need access to a gym with weights to do a pull-up. The only thing you need is something you can pull yourself up to. And that can be anything. It is just how creative you can be. Think for example of a climbing frame at your local playground.

The lat pulldown

When you can not yet perform a pull-up, the lat pulldown is an excellent exercise. Every gym has a lat pulldown machine. Make sure that a barbell is attached to this machine so that you can perform the exercise. Then grab the barbell overhand, lean slightly backwards and raise the barbell to chest height. Making swing movements and having no control over the barbell is common in this exercise. If you experience this yourself, lower the weight.

Your hips

Eventually we arrived at the last of the three muscle groups: the hips . To get a v-shape in the upper body, narrow hips are of crucial importance. When you have broad shoulders and wings and are completed with narrow hips, the perfect v-shape is created in the upper body. But the hips are a complex muscle group. Why? You can not make your hips narrower. The bone structure of your hips is genetically determined and therefore you can not do anything about it.


Pistachio nuts: Health benefits

Pistachios are a kind of tree nut with numerous health benefits. Pistachio nuts are an excellent source of protein, antioxidants and fiber. People consume this source of nutrients in different dishes, such as salads and ice creams. The nuts offer numerous health benefits, especially for the bowels, eyes and heart. It is important to opt for unsalted, unsweetened and unroasted nuts that are still in the shell.

Antioxidants and pistachios

Antioxidants are substances that play a crucial role in health. They reduce the risk of cancer and other diseases by preventing damage to the cells of the body. Nuts and seeds contain different antioxidants, but pistachios contain a higher content of some antioxidants than other nuts. Pistachios belong to the group of nuts with the highest levels of antioxidants. They include a lot of ?-tocopherol, phytosterols and xanthophyll carotenoids. These substances have high antioxidant and anti-inflammatory effects.

Beetroot Juice

Important for the health of the heart

Women who eat a handful of nuts (fifteen to twenty-five grams) at least five times a week are better protected against cardiovascular disease . Pistachios protect the heart by lowering cholesterol levels and high blood pressure.

Good for gut health

All nuts are rich in fiber, which stimulates a healthy digestive system by allowing the food to move through the intestine and prevent constipation. Eating pistachios increases the levels of beneficial bacteria in the gut, causing them to grow and multiply. The good intestinal bacteria can therefore repel harmful bacteria.

Good for the health of the eye

The antioxidants lutein and zeaxanthin are essential for the health of the eye. Pistachios are a rich source of both substances and therefore these nuts are part of an eye-healthy diet . Lutein and zeaxanthin reduce the chance of developing certain eye conditions such as age-related macular degeneration (LMD) and age-related cataract .

Good for the nervous system

The high amount of vitamin B6 present in pistachios helps to build up amino acids that are essential for transmitting nerve impulses. Pistachio nuts also play a crucial role in maintaining a healthy nervous system.

For people who are overweight, eating pistachios is a good option / Source: Tobyotter, Flickr (CC BY-2.0)For people who are overweight, eating pistachios is a good option / Source: Tobyotter , Flickr ( CC BY-2.0 )
Useful for weight loss
Eating nuts regularly helps to reduce the risk of weight gain. Pistachios are especially favorable because of their caloric values ??and fiber and protein content.

High in protein for vegans and vegetarians

Pistachio nuts contribute to the daily protein requirement of a person. Protein accounts for about 21 percent of the total weight of the nut, making it a good source for vegetarians and vegans, among others. Pistachios also have a higher ratio of essential amino acids, the building blocks of proteins, compared to other nuts, including almonds, hazelnuts, pecans and walnuts.

Skin care

Pistachio nuts also help to eliminate a parched skin . The saturated fat plays an important role in this aspect. The fat also acts as a good carrier or base oil; therefore, it is used as an ingredient in traditional therapies such as aromatherapy and traditional massage therapy.

Increased immunity

Pistachios strengthen the immunity by the rich source of vitamin B6 that is present in the nuts. The nuts help to build a strong immune system. It also helps to prevent certain types of infections and cancer.

Few calories

Pistachios are one of the types of nuts with the lowest calories. This means that people can enjoy the health benefits of nuts, while staying within their daily calorie limits more easily.

Getting Pregnant Tips

Are you looking for tips to become pregnant? The choice for a child is an important moment in your life. In this article we give you tips on lifestyle, nutrition and exercise. Does Apex Booty Pop Works We also have tips for men so read on soon!

Tip 1. As a woman, pay attention to when you are fertile

Of course you stop taking contraception and keep an eye on your cycle. During your ovulation (ovulation) you are the most fertile. But how do you know when that is? If you have a regular cycle, you can calculate that fairly easily. Your ovulation is about 14 days before the first day of your next menstruation. If you do not have a regular cycle, you can often also notice ovulation in a different way. For example because your body temperature rises, your breasts get sensitive or because the mucus from the cervix is ??clear and transparent. Some women may even feel their ovulation.

Tip 2. Lifestyle

Are you used to hanging out the party animal? Do you smoke? Or maybe you ever use drugs? Then it is important that you change your lifestyle before you start a pregnancy. Of course that is easier said than done. When you want to stop with certain habits, it can be very difficult. That is why it is important that you go through a number of steps. For example, consciously choose a change. And also decide exactly what you want to change, and make that very specific. Do not forget that every change is a process, and that therefore takes time.

Tip 3. Strive for a healthy weight

If you are overweight or too light, this can have a negative impact on your fertility. That is why it is important that you aim for a healthy weight even before you try to become pregnant. But both arriving and losing weight can be very difficult. We have set out a number of steps for you to help you achieve a healthy weight. Consider, for example, to go to the doctor, and possibly have you tested for diabetes there. It is also smart to calculate your BMI once. That way you know exactly whether you have overweight or underweight. Also try to exercise enough and avoid binge eating.

Tip 4. Smoking, alcohol and drugs during your pregnancy

We know that alcohol is bad for your child. We also know that you better not smoke during your pregnancy. The drugs can also better be left aside if you want to become pregnant. The risks are great when you smoke, drink or use drugs during your pregnancy. First, all of these resources have a bad influence on your fertility. That means that you may not get pregnant at all as long as you drink, smoke or use drugs. But that is not the only thing. The harmful substances from cigarettes, alcohol and drugs reach your child through your blood. And a fetus is not yet able to break down those substances. As a result, these harmful substances have an extremely bad influence on your child.

Gynecomastia treatment by liposuction or surgery

Breast reduction surgery in men consists of removing excess fat or glandular tissue that causes breast formation. Breast forming in the man, also called gynecomastia, is relatively common. In young adults, about 10% of the male population suffer from breast formation and in older men this increases to about 30%.

There are several reasons for the development of breast formation in men, such as:

    • Overweight;
    • A hormonal imbalance;
    • A disease;
  • And side effects of some medications.

Usually, however, there is not one clear cause to identify and there is genetic predisposition for gynecomastia (breast formation).

The consultation

Each cosmetic doctor will schedule a consultation before it goes into a breast-reducing operation. During this consultation the complete medical history is checked. There are several ways to treat gynecomastia surgically. The choice for surgery depends, among other things, on the type and severity of the condition.

Gynecomastia due to excessive glandular tissue

This form of breast formation is often visible in young men in puberty or just after puberty. The excess glandular tissue can be removed by means of an incision (cut) around the nipples and cut-out of the tissue behind the nipple. Scars remain around the nipple. This form of breast formation can occur in all age groups. This fat can be removed with liposuction.

Gynecomastia due to excessive fat and skin folds

This variant exists in many forms and can look like a female breast in its worst form. For this operation more incisions (incisions) have to be made and therefore more scars will remain. During this operation, the doctor will cut away excessive skin and fat tissue during the operation. When the breast is very hanging, the doctor will also ‘reform’ the breast. If necessary, the teat can also be moved in this case.

Most breast-reducing operations can take place within 90 minutes. In general, the operation will be carried out under complete anesthesia, but sometimes there may also be opted for local anesthesia and possibly a scowl.

Recovery after breast reduction in men

The recovery depends on the chosen treatment method. Usually the recovery of a liposcopy treatment is faster than that of an operative correction. After the treatment, the chest will be swollen and painful for a few days. To counteract the swelling, the patient will often be advised to wear a tight vest or corset in the first two weeks to six weeks after surgery. Optionally, paracetamol can be swallowed against the pain.

In the first three weeks after the operation, effort must be limited, and sports and heavy work is usually not recommended. After the first three weeks, more may be moved. However, it usually takes six weeks before fully normal exercise and (intensive) exercise is recommended. Most men can resume their (office) work after about a week, of course this depends on the type of work and the extent of the intervention.

The Best Diet For A Hypoglycemic To Lose Weight

Hypoglycaemia is a condition that can have a serious effect on your eating habits and energy. Fortunately, the current trend of small meals and restricting sugar as a way to lose weight is very similar to the typical hypoglycemic diet. There are a few guidelines to keep in mind.

Sugar and fiber

In both a hypoglycemic and a typical weight loss diet, avoid “empty calories” found in the high sugar content of sweets and sugar drinks. Food products like cold drinks, cookies, table sugar, sweets, cake and ice cream need to be cut from the diet. Replace these products with complex carbohydrates rich in whole grains, such as barley and quinoa. Complex carbohydrates tend to take longer to break down into the small intestine. This will lead to a more balanced level of blood sugar than when you ate nothing but sweets. Whole grains, legumes, nuts and seeds contain not only complex carbohydrates, but also fiber that delay digestion, stomach emptying and glucose uptake. Fiber is committed to weight loss and detoxification.

Protein and fat

Legumes, nuts and seeds also contain proteins and the “good fats” known as monounsaturated fats. These fats have been shown to help regulate blood sugar and an important part of the heart-healthy diet known as the Mediterranean diet. Popular diets such as the Diet Zone also showed mono-unsaturated fats as the best fat to lose weight. Avoid saturated fat in meat products, but many lean and farm meat products tend to have much less fat and are a major source of protein. Protein is a good source of energy for the hypoglycemic and should be consumed in each of the six small meals recommended for diet.

What to avoid

Avoid or eliminate caffeine in the form of coffee, tea, cold drink or medication. Since caffeine stimulates the production of adrenaline, it contributes to the already high level of adrenaline created by hypoglycaemia itself. Alcohol is a possible cause of hypoglycaemia and can lead to an excess of glucose in the body. Since alcohol tends to be a diet, it’s probably a good idea to remove it as well. Ingredients that often come with preservatives and sweeteners like high fructose corn syrup, partially hydrogenated oils or heavy syrup are bad for everyone, including hypoglycemics. Most importantly, if you believe that you are suffering from hypoglycaemia you should consult your doctor about the best eating plan.

This is what a green juice does with you

Green costs money”. Do you know that statement? According to our style master Bodo Breg, green is a color that is difficult to sell in fashion. But if you look at my supplements stash, it is really the color green that takes the upper hand and sells like a silly one. At least, at least to me. Green refers to fresh vegetables, eternal youth, mountain energy and an overload of vitamins and minerals. The greener the color, the happier my body and soul become. One of my good green friends who is standard on the counter, I would like to introduce to you: it is the pot green juice powder from Superfoodies. It would just be possible that after a week of use you are ‘hooked’ just like me …

Rejuvenation and more energy: this is what a week green juice with you does

Every morning when I wake up and have my bathroom rituals on it, I walk to the kitchen counter. Then I grab my cozy brown apothecary jar with green powder, mix a teaspoon of about 100 ml of water and drink it. I feel clean and cheerful afterwards, as if I provide my body with the best fuel to start the day after a night of rest. In the past, a ginger shot belonged to my morning ritual on an empty stomach. But since I know that according to the Ayurveda for Vata / Pita people types like me not wise, I went looking for an alternative. Ginger, in fact, boosts Pita and because of its sharpness, the digestive system is quite aggressive. This is therefore not recommended for anyone with a sensitive stomach and intestines.

Drinking nature as a stress reducer

Of course I know that the most important basis for a healthy and fit body is a varied biological unprocessed diet. However, this is not always possible for anyone with a busy existence. I eat and live 80% healthy myself. The other 20% consists of coffee and stress. Especially that stress is a point of attention. It is created by living in a busy city with so many different people, and the mix of energies that everyone brings. But also the difficult distance from work and the continuous flow of communication are well-known emptiers. I sometimes miss a forest nearby to easily unload. And because my house is still in Amsterdam and will continue to do so for the time being, I like to take life out of nature in a different way. The best of the land and the sea comes together in the green juice.

Ashwagandha: balances hormone balance

Green Juice from Superfoodies is a vegan and organic energy drink based on vegetables, herbs, algae, fruit and probiotics. Converted it costs only € 0.57 per glass per day. And yes, that’s cheaper than a can of energy drink where your body really gets a stressful opter because of the sugars and added chemicals. CureMSnow suggests these 5 nutritional supplements:

1) Green powder including wheatgrass
2) Spirulina / chlorella supplement (algae)
3) Antioxidants
4) Probiotics for healthy intestines
5) Vitamin C supplement

There are also hormone balancing herbs such as Ashwagandha. Ideal for stress and in favor of a smarter head. Because the less stress the less wrinkles. Of course the powder is sugar-free and there are no senseless fillers in it. I drink it myself with water but you can also drink it with coconut water or apple juice if you like something sweeter. Or mix the powder in a smoothie (bowl). The possibilities are endless in that respect. Do you join? I’m curious about your Green Juice moments. As you can see on the image above, I go through the fire for my daily shot. Without that I mix it in my favorite coffee bar in a glass of fresh water from the tap, when I accidentally forgot the green gold at home.

How Can You Stimulate And Increase Your Beard Growth?

To grow a couple faster, you have to understand one thing. All human hair growth accompanied speed. This is 1 to 1.25 cm per month.

and I know everyone has that friend who can grow a full beard in just two weeks. This does not mean that his beard grows faster. It only becomes clearly visible more quickly

Three factors give the illusion of a fast beard growth:

color . Dark hair looks thicker.
diameter . Some men have thick hair, other thin fine hair.
density . If you have a lot of hair on a square centimeter, your beard will fill in faster. In this way it seems to grow faster.
It is not possible to grow facial hair faster. But you can make your hairs thicker, and stimulate inactive hair follicles to produce hair. Thicker hair, and more hair follicles, means more beard.

We now first look at the theory behind beard growth.


How does a beard grow?

The male hormone testosterone has a huge effect on the growth of body hair. And also on your facial hair. Testosterone stimulates the hair follicles in the face, so that they will produce hair under the influence of DHT. The more testosterone you have, the more likely it is that you can grow a nice full beard.

Dihydrotestosterone (DHT) is a metabolite of testosterone. Both hormones play a role in the formation of hair follicles and the growth of facial hair.

(And both hormones regulate even more important things for men, such as the growth of the penis, how much sense you have in sex, the power of your erection, but unfortunately also the growth of nose & ear hair.)

Scientific research shows that T & DHT play independent roles when it comes to the development of male facial hair.

In other words: Testosterone activates your hair follicles and prepares them for the growth of beard hairs. Under the influence of DHT these hair follicles now grow hair, in a linear relationship.

Tips And Information About Treatments For Cellulite

Cellulite. You have cellulite but do you prefer to get rid of it? Then you can read the tips and information about treatments for cellulite. Although it is concise information, it can help you on your way with the fight against cellulite.

1. What is cellulite?


Cellulite is also known as an orange peel. It often occurs on the buttocks, upper legs and abdomen and only in women. The skin gets a lumpy structure. It is absolutely innocent, only most women find it annoying because the skin is no longer cool in certain places.

2. Treatment

Endermology is a treatment against cellulite. This is not an operative procedure. An electric device is used, with two adjustable rollers and a suction cup creates a symmetrical fold in the skin. By moving the rollers the skin stretches and then shrinks gently again. This ultimately improves blood circulation, allowing the body to process waste products better.

for more health and beauty tips visit – website

3. Cellulite and Massage

The purpose and method of the massage is as follows. With massage, the cause of cellulite can be controlled. The connective tissue can be loosened by massage. The overall blood flow will improve and waste will be disposed of more quickly.

4. Lifestyle

If you want to proceed with cellulite, an external treatment alone will not be sufficient. Also detoxification treatments for the body and a healthy and sporty lifestyle have an influence on the prevention of cellulite development. It must be said, however, that it is not only fat women who have to deal with it, slim women can also be affected by cellulite. Particularly determining for the development of cellulite are the skin structure, muscle development and the figure itself. One woman is therefore more sensitive than the other woman. It has been proven that sports have a positive effect on the prevention of cellulite. You keep moving. Do you want to get started at home; look at the abdominal exercises lose weight

5. Cream against Cellulite

You can try it out, but if it were really that simple, there were only a few women walking around with cellulite. Creams against cellulite can offer support in combating it, but are not the means to get rid of it.

I hope that you have become clear and that you can compete against cellulite with these tips.

7 Essential Tips For The Belly Fat Get Away!

Let’s give you the seven tips on how you can get rid of your tummy. In a few weeks everyone will be amazed and amazed at how you look now.

Tip 1: Eliminate Belly Fat With The Help Of The Gym!

It is very obvious, but it is the place to get rid of your tummy. It is wonderful to discover that you are not alone and, together with others, you are competing against the surplus kilos. See which devices are all at your disposal. And also see how many instructors can help you to get rid of your tummy. Getting a tummy in a gym is also possible by getting a good nutritional advice from a nutritionist within the gym. Since you pay every month it is an urge to get value for money. So you will go to realize the tummy. In addition, often a social event. If you always go for the same time, you will often meet the same people at the gym. It is also cozy.Do you find a gym too expensive ? Do not want to travel to a gym? Do you have another excuse? Then you just have to get started at home! But then you must have an iron discipline!

Tip 2: Move More For The Tummy To Get Rid Of

It is of course not necessary to go to a gym. You can also do more cardio yourself. You can go cycling, walking , jogging, or swimming. Make sure you increase the burning of your body so that you can fully enjoy your body. By increasing your metabolism it is possible to burn fat all day long.

Tip 3: Go Up The Stairs!

Leave the elevator on the left and go up and down the stairs. Discover what is possible. A small effort which adds up nicely over a whole month. You will burn quite a few calories to get rid of your tummy. Removing a tummy can also be done by making several small efforts. Discover what’s possible.

Tip 4: Do Not Drink Sugar!

Avoid soft drinks with lots of sugars. Choose to drink more water. Do not drink alcohol if you want to get rid of your tummy. A beer belly is of course not something you want. Instead, drink a glass of water. Make sure you drink at least 2 liters of water . It is best to drink 100 grams of water per kilo of body weight.

Tip 5: Be Secret!

Do abdominal exercises at your workplace or in the car. Tighten your muscles and let them relax again. It is an excellent way to train an unconscious abdomen. In the beginning it may feel a little strange, and you have the idea that everyone is watching you. But believe me, nobody looks and no one can see it. It is a matter of habit. After a few days you will not know better.

Tip 6: Healthy Eating!

Avoid too much carbohydrates and saturated fats . Choose a healthy and balanced meal. If desired, have a dietitian prepare a meal plan.

Tip 7: Stop The Crash Diets To Burn Belly Fat

You will never be able to burn belly fat by just going on a diet. Especially not if it is a crash diet. Of course you will see some pounds disappear. Only you will not get a flat stomach that you dream of. It is much better to burn fat through strength training and cardio training and thereby normal and healthy eating. By eating enough your muscles can be built up so that your body will become a fat-burning machine. So, abdominal fat training is actually done with training and not with hungry diets.

A diet will only your body but more muscles can disappear , leaving your body just will not be a fat burner.

Tip 8: Train Your Whole Body For Optimal Fat Burning

It is important not only to train your abdominal muscles. Instead, train your entire body. Firstly because you have to stimulate combustion everywhere on your body. And secondly, to keep your entire body in balance. Train your stomach, your legs, arms, shoulders chest and also your back. By training everywhere, more muscle mass is created, making the abdominal fat training easier.

Your sexy belly will automatically become visible .

A good training schedule for a successful end result! That is very important for getting the belly fat out. The most important thing about the training schedule is that you have to alternate every day of exercise with a day of rest. For example, you can do weight training one day and the other day cardio training.

Tip 9: No Crash Diet, But No Junk Food Diet!

Of course, you also need to pay attention to what you eat to reduce abdominal fat. You will not have to eat too much fat or consume junk food. Note that as a man you do not eat more than 2500 calories and as a woman no more than 2000 calories.

Also eat plenty of protein and avoid carbohydrates.

It is good to eat a lot of proteins and less carbohydrates. You should eat more quark, eggs, nuts, peanut butter and eggs instead of fries, chips, bread, rice and pizzas. Proteins help to restore the muscles and to reduce abdominal fat.

Tip 10: Blood, Sweat And Train!

For the abdominal fat training you will have to have an iron discipline and the will to persevere. You can start with a buddy. That way you support each other and there will also be a competitive feeling.

You obviously do not want to stay with your buddy to train away from belly fat and get a divine body . It is crazy to discover what is possible. Do not wait any longer, make a training schedule and find a buddy to get a great belly. You will certainly not regret it when you have that beautiful belly you have always dreamed of!

Many Students Suffer From Anxiety And Depression Complaints

A large group of students suffers from (severe) anxiety and depression complaints. Suicidal thoughts and burn-outs also occur.
Students themselves regularly indicate that the performance pressure is due to this, according to a long-term study among 3,134 students of Hogeschool Windesheim, about which Trouw publishes.

Of those 3.134 one in five students has suicidal thoughts, has ever attempted suicide, or has made a plan to deprive himself of life. At 453 there are serious anxiety and depression complaints.


Furthermore, a quarter suffers from burnout symptoms, such as emotional exhaustion. One in thirteen students is also an informal caregiver.

Mental Pressure

controlledcarbgourmet therefore states that more and more young people suffer from mental pressure. There is a good appeal to their resilience.

The study pressure would have increased and there would also be fear in students for making high student debts in order to obtain a diploma.

The cohesion between psychological complaints and study problems makes it an urgent problem that needs to be tackled.

More health complaints

Previously, it turned out that students generally suffer from more health problems than people who do not study. And according to the researcher, this also means that students also drink a lot of alcohol.

More than 88 percent of the men drink a lot of alcohol (more than fifteen glasses a week), of the women slightly more than 87 percent.

Dopmeijer has been researching students for some time. In her earlier studies, this pressure of performance always came to the fore.

As a result of the research, the network brings student well-being, which consists of about thirty parties that deal with the health of students, with an action plan. Awareness, prevention and sufficient aid offer must be part of this.