Garcinia Cambogia Fruit: All You Need to Know

Posted by on Jan 29, 2016 in Diet |

Garcinia Cambogia is now one of the most popular names among fitness buffs all over the world, and the reason behind this popularity is nothing but the weight loss properties of this fruit. The herbal supplements of Garcinia Cambogia Fruit is literally creating revolutions in diet industry, and many people who have used it are reaping the benefits out of it. This article will provide you all the details which you wish to know about this fruit.

Garcinia Cambogia: An Overview

Garcinia Cambogia is a tropical fruit whose native is Indonesia. The fruit is pale green in color, and it will resemble like a small pumpkin. In many countries like India, Garcinia Cambogia has been used in making various cuisines for centuries.


The popularity of Garcinia Cambogia reached new heights when Dr Oz, a United States Television Personality proclaimed the weight loss benefits of this fruit. Many people now believe that Garcinia Cambogia will induce weight loss in human body, however, no clinical studies have substantiated this fact.

How Garcinia Cambogia triggers weight loss?

Garcinia Cambogia is an appetite suppressant and as a result, you will eat very less during meal times. The hydrixycitric acid present in Garcinia Cambogia will increase the serotonin levels in your body. You should understand that serotonin is a vital brain chemical which acts as a neuro transmitter, and it plays a crucial role in controlling appetite and mood. Increased Serotonin levels are also known to have positive effects in controlling anxiety and depression.

Hydroxycitric acid in Garcinia Cambogia dr oz fruit also acts as a fat blocker. HCA blocks the effects of citrate lyase, an enzyme responsible for metabolism. By interrupting the work of citrate lyase, you are actually preventing the conversion of excessive carbohydrates to fats, and this is the main factor which enhances weight loss.

The usage of Garcinia Cambogia is also known to have positive impacts in regulating blood cholesterol. It also lowers blood pressure which will help you to maintain the overall health of your heart.

Garcinia Improves Immunity?

Many studies suggest that usage of Garcinia Cambogia increases your body’s response to illness, diseases and infections. Garcinia Cambogia is rich in Vitamin C, and this is the main reason behind the anti infection property. Usage of Garcinia Cambogia may also reduce the life span of affected flu or fever in your body.

All the benefits mentioned above plays a crucial role in enhancing the popularity of Garcinia Cambogia Fruit among people all over the world. Make it a habit of using Garcinia as a part of your day to day diet and feel the difference.

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My Detailed 21 Day Fix Review

Posted by on Nov 20, 2015 in Diet, Working out |

If you are looking to lose weight and build lean muscle, then you definitely need to find yourself a top notch program. I know that you’ve probably come across numerous programs that promise amazing results in a short time.

One program that you’ve probably encountered is 21 Day Fix. This popular program has garnered a huge fan following due to its unique design and straightforward directions. That is why we wrote this 21 Day Fix review program below; so that you can have a chance to see what it has to offer you. By the end of this post, you should know whether or not the program is suitable for you.


21 Day Fix reviewWhat is 21 Day Fix?

Before we figure out whether 21 Day Fix works, here is a short description of what it is. 21 Day Fix is a fitness program created by Autumn Calabrese, which combines a nutritional plan with a workout regimen so that you can lose weight and build muscle.

This flexible program caters to people of varying fitness levels, and it allows you to develop a lifestyle of healthy eating and regular exercise. So let’s go ahead and check out the reviews below.


What Are Customers Saying?

The easiest way to determine whether or not a program is good is by looking at reviews from actual customers of the program. Here are some insightful reviews for 21 Day Fix, gotten from reviewers on Amazon.



  1. The workouts are short and efficient

‘I slimmed down and toned up with this product in literally 21 days. About to start my next round too! Best fitness program I have EVER used.’- Brent Farris

  1. The workouts are easy to follow

‘I love how Autumn leads the workouts, she seems to be a really nice person and reminds me of one of my friends (who is a dancing instructor). She is nice and gentle and pushing just enough to motivate, a very sound and balanced instructor’- Natalia I. Rubtsova

  1. The eating plan is easy to follow, even once the 21 days are up

‘Love the containers, and the eating plan is pretty easy to follow.’- Diane Marzec

  1. The portion control system and color coded containers are effective

‘What I do love about this approach is that I almost never feel hungry. The portions don’t seem like much when you look at the little containers, but if you spread them out throughout the day, they are quite filling, and I’ve had some fairly big meals.’- Mario Kroll



  1. Protein sources for vegans are limited
  2. The DVDs have a lot of commercials
  3. Meal planning is time-consuming
  4. The program is expensive


As you can see, the 21 Day Fix program offers you numerous weight loss, muscle building, and overall health benefits. This program seeks to transform the way you eat and work out, so that you can become stronger and more flexible.

However, no program is perfect, and there are several drawbacks to this program. I can personally overlook the drawbacks, as the benefits are extremely promising. I hope this review will help you make the best decision for your needs.

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Does the 21 day fix program really work?

Posted by on Jun 27, 2015 in Diet |

Now that you know all there is to know about 21 day fix, it is important to know whether it is an effective weight loss program. Does the portion control help regulate your calorie intake? Does the fitness program burn calories and build muscle? These are the kind of questions that I will answer below, so that you can be clear on the effectiveness of the program.
So if you are looking to purchase the program and would like to know whether it is worth it, continue reading the post.

The Ways That 21 Day Fix Works

Here are the benefits that you should expect to receive when you take part in the program. In short, here are the ways in which it works:

1. The 21 day fix workout combines numerous routines, mainly resistance training, cardio, Yoga, Pilates, and compound exercises. The benefit of having numerous routines is that you can focus on a different muscle group each day.
The workout schedule therefore gets the most out of you, and it does not neglect any part of your body. You will therefore begin to witness remarkable weight loss results, as well as increased muscle definition.
2. As you may already know, the 21 day fox workouts last for only 30 minutes. This short duration makes it more convenient for you to incorporate fitness into your daily schedule. Additionally, the sessions are intense, meaning that you can reach your maximum fat burning potential in a short time.
Some studies have also shown that after 30 minutes your body no longer burns calories.
3. You can modify the intensity of each move to your fitness level, meaning that a diverse group of people can take part in this program.
4. The workouts do not require complex fitness equipment, and they can also be carried out from home. It is also easy to do these workouts when you travel, meaning that there is no excuse to skip out on the fitness aspect of the program.
5. The program lasts for only 21 days, which is great for those individuals who struggle to stick to a long weight loss program.
6. The color coded containers make portion control quick and simple, and the practical nutritional guide extensively covers everything you need to know about how to eat during the program.
7. 21 day fix also makes it quite simple for someone to carry on with the nutritional program once the 21 days are up, which is perfect.



The Ways That 21 Day Fix Doesn’t Work

The master’s hammer & chisel is not perfect, and there are several aspects of this program that could definitely be better. In short, here are a few ways that 21 day fix does not work.

1. The program aims to burn calories and build lean muscle, so if you are trying to bulk up this program will not help you.
2. 21 day fix is designed to help you lose up to 15lbs in the 21 day period, meaning that you will be unable to shed massive amounts of weight in one go.
3. The fitness program does not make provisions for rest, meaning that you will be taking part in exercises on lazy Sunday’s.

As you can see, there are ways in which the 21 day fix program works and ways in which it doesn’t. If you are slightly overweight and would like to shed a few pounds and maybe pick up a few healthy habits, then this program will definitely work for you. Best of luck to you!!

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13 Ways To Raise HDL Cholesterol

Posted by on Apr 2, 2015 in Good Cholesterol |

Cholesterol levels are a great measure of your cardiovascular health. Unfortunately, many people work towards lowering their “bad” cholesterol (LDL), while forgetting that there is “good” cholesterol (HDL) that needs to be raised.


When it comes to HDL, the higher the cholesterol the better! This may sound confusing to you, and that is why we are going to look closer at LDL and HDL, in addition to finding ways of boosting your “good” cholesterol levels.

The Two Types Of Cholesterol

For those who might be unclear about what cholesterol is, it is a substance found in our cells which works to build healthy body cells. As I mentioned above, there are two types of cholesterol in our body. These include:

  1. Low-Density Lipoproteins (LDL)

LDL carries cholesterol through our body, transporting it to cells in our organs and tissues. However, if our body has excess cholesterol, the extra cholesterol circulates aimlessly throughout our body until is eventually deposited within our vessel walls- this is called plaque.

This plaque narrows the blood vessels and eventually blocks blood flow, often resulting in coronary heart disease. It is small wonder why LDL cholesterol is nicknamed “bad” cholesterol.

  1. High-Density Lipoproteins (HDL)

HDL works to pick up all the excess cholesterol circulating in our blood, eventually transporting these cholesterol particles to the liver where it is broken down. Therefore, the higher your HDL levels are the lower LDL cholesterol you will have in your blood. Thus it is referred to as the “good” cholesterol.

Ways To Raise HDL Cholesterol

The methods of raising HDL that I will outline below consist mainly of lifestyle changes. Changing even the smallest habits you have can have a dramatic effect on your HDL levels. Here are a few ways of boosting your HDL cholesterol:

  1. Quit smoking: While quitting smoking is difficult for many people, it can result in an increase of up to 10% in HDL cholesterol levels.
  1. Lose weight: For every 6 lbs of weight you lose, you can increase your HDL by 1 mg/dL. This means that by shedding off excess pounds you can dramatically improve your HDL level.
  1. Exercise more: Physical activity is great for increasing HDL cholesterol, and aerobic exercise in particular can lead to a 5% increase in HDL in just two months. If you walk, run, swim, cycle, do outdoor chores, and play sports for 30 minutes five times a week, expect great results.
  1. Drink a moderate amount of alcohol: Consuming alcohol in moderation has been shown to increase HDL cholesterol. Red wine in particular is recommended for everyone seeking to increase their HDL. Healthy men can drink two 5oz glasses of wine a day, while women can drink one. However, if you do not drink alcohol then do not feel pressured to follow this point.
  1. Consume Orange Juice: OJ contains flavanoid and hesperidin, and a recent study showed that consuming a few glasses of OJ a day for an entire month can increase your HDL by 21%. Tangerine juice can also be used as an alternative, but it should be taken with less frequency because it is high in calories.
  1. Boost your vitamin B: Two B vitamins have been shown to boost HDL, and these are niacin (B-3) and pantothenic acid (B-5). You can take these B vitamins in supplement form; however you should consult with your doctor because they have side effects.
  1. Take medication: Apart from the B vitamin supplements talked above, you can consider taking fibrates and statins which have been shown to raise HDL levels.
  1. Choose a healthy fat diet: A healthy diet consists of some fat, but this fat should be limited. You should avoid foods that are composed of saturated and trans fats, as they raise LDL cholesterol which in turn damages your blood vessels. In fact, saturated fats should make up less than 7% of your daily calories.

Instead your fat intake should come from mono-unsaturated and poly-unsaturated fats, as they have been shown to improve the anti-inflammatory abilities of HDL. Foods that contain these healthy fats include olives, canola oils, nuts (walnuts, Brazil nuts, almonds), peanuts, fish, seeds (flaxseed and flaxseed oils), and cheese.

  1. Eat fatty fish: In a continuation from the point above, fatty fish like salmon have been shown to increase HDL levels. By consuming fatty fish and foods containing omega-3 fatty acids once or twice every week, you can improve your HDL.
  2. Cut down on sugar: The more calories resulting from sugar, the lower HDL levels you will have. Therefore if you cut down on high-sugar foods so that they account for less than 5% of your calories, you can increase your “good” cholesterol.
  3. Eat whole grains: Fiber-rich whole grains like oat bran, oatmeal, and whole wheat products have been shown to boost HDL levels.
  4. Eat more dark chocolate: Moderate amounts of dark chocolate (1.5oz daily) improve the anti-oxidant properties of HDL.
  5. Eat red and purple veggies and fruits: Red and purple fruits and veggies have been shown to raise HDL and lower LDL. These include plums, purple cabbage, grapes, raspberries, eggplant, and apples.



With this information you can start implementing the lifestyle changes that will see you increasing your HDL levels in the months to come. Good luck on this journey!

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Tips for a woman’s killer body

Posted by on Mar 22, 2015 in Healthy Body |

You should do it in threes:
Every workout has 3 variables: intensity, weights and volume. In order to keep your body guessing, you need to focus on one variable per workout: for example, you can increase the weight but you should lower the number of repetitions one day; also, you can lower your standard weight but instead you can add a set the next; or you can use your standard weight but you could do more repetitions faster on another.

Do not give up on the pull-up:
Very important exercise – pull-ups, which strengthen the biceps, lats, shoulders and middle back are very effective exercise for upper-body. You cannot squeeze one out? Well you could do plank pulls: You need to lie with your chest under a weight bar and you need to set to knee height on a squatting rack. Now you need to grab the bar with an overhand grab and you need to keep your body in one line, then bend your elbows and pull your chest toward the bar. You have to lower your back in order to start; try to do ten reps.
Row your boat:
You have to spend at least ten minutes on a rowing machine, before your strength train in order to get blood flowing to all the joints and muscles in your body. That is much better than stationary bike or a treadmill because it engages your core and upper body, and not just your legs.
Short-circuit your routine
You need to blast fat with a circuit that includes cardio and strength training: You should do a set of squats and then jump rope for one minute. After that do a set of push-ups, and jump rope again for one minute. You need to continue to alternate cardio and strength. While keeping your heart rate high, you are building muscle.

fitnessHow to eat:
You have to minimize refined carbs.
You mustn’t eat: cookies, breads, white rice, chocolate, honey, cereal, and anything with sugar or corn syrup. It starts to spike your blood sugar as soon as you swallow a refined carb, which produces excess insulin, which is a hormone that can be responsible for holding on to fat stores.
You need to eat 5 times a day
This means 3 meals and 2 snacks: 1 snack between breakfast and lunch, and 1 snack between lunch and dinner. The thing is that you need to have a steady stream of energy. And less food is not as taxing on your digestive system as 3 big meals. You must have 5 daily meals in order to stabilize your blood sugar, so you will not have hunger pangs or crazy mood swings.
You need to up your protein as well
In order to protect against insulin overload you need to have a balance of complex carbs, protein, and fat in every snack and meal. The advantage of high-quality protein, such as turkey, chicken and low-fat Greek yogurt: these foods contain amino acids, which help muscles to recover after workouts.
You need to limit your liquids
Vanilla lattes, ditch juices and sodas– these are all unneeded calories and sugar. You should drink only for 3 reasons. Drink water if you are thirsty. Drink black coffee if you need stimulation. Choose a vodka martini or a something similar non-mixed, simple drink if you want to take the edge off. In other words no cocktails such as Long Island or Mojito.

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What is Insanity Max 30?

Posted by on Mar 20, 2015 in Healthy Body, Working out |

There are various workout plans in the market but the effectiveness of each one of them varies. Beachbody,the CEO, came up with insanity series which has turned out to be very effective and the best of all. Insanity series took the market by storm and virtually everybody has heard about it but very few have tried it. This series gives incredible workout which is much far better than what one can get in either with any trainer or gym. Any workout program should leave you better and strong unless you didn’t do them well. So what is Insanity Max 30?

Insanity series began in the year 2009 with the first episode called insanity the original. It became so selling and many people liked it even up to date. This encouraged the CEO and his team to come up with another episode called insanity Asylum. Some few years later, asylum volume 2 was released and there are many more insanity series to be released. The most expected series and which is termed as the best series ever released is insanity max 30.

This is one of its own kind workout and nutrition plan. It runs for sixty days; 30 minutes each day. it was majorly designed to enable you get shredded abs, good lean arms and amazing glutes. However, due to one reason or the other, you may complete the 60 days without achieving your set goals. There is no arm to repeat the entire plan and try as much as you can to improve your overall performance each time. As I said earlier, insanity max 30 workouts run for 30 minutes emphasizing on your cardio moves and strength to grant you the best shape that you desire. In these workouts, there are Tabata-style strength and 150 plus new cardio moves which don’t require any equipment. All you require is determination and commitment to complete those 30 minute sessions each day. Each workout has its own challenge; therefore, you should remain committed and focused to attain the promised results.

Maxing out literally means pushing your body than you think it is capable of. Though you must take into account your abilities and limits. Some people have the ability to max out up to twenty times into the workout while others can only manage two times. Interestingly, nobody has ever managed to last the 30 minutes, meaning the program is bit challenging. But you can continue building your stamina, endurance and strength by repeating the program each time. You should not be scared to use these workouts because you are new to fitness. It is quit interesting and promising regardless of your experience. Besides, there are modifiers in every workout which will enable you complete them with very low impact moves.

The 21 day fix feature makes this plan very unique. This feature has been a program of great help to many men and women who wish to reduce their weight. It gives guideline on how to eat properly; right meals with right portions. This is not a quick fix diet but it intends to inculcate proper eating habits into you. You can purchase these 21 day fix containers either separately or as max 30 packages.

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