You Can Dissolve Kidney Stones Safely and Naturally – Here’s How

Flush Kidney Stones Safely and Naturally:

Kidney stones are accumulations of mineral salts that can lodge anywhere along the urinary tract. 80% of the time, they are calcium stones (calcium oxalate), a condition known as hypercalciuria. This is mainly due to a diet consisting of too much animal protein. The consumption of animal protein is strongly associated with oxalate production. The body reacts by producing an excess of acids to digest meat and other high protein animal and fish foods. The excess acids cause the pH balance of the blood to become too acidic. The body leeches calcium (an alkaline mineral) from the bones to restore the ph balance in the bloodstream. The remaining calcium is eliminated through the urine in the form of calcium oxalate. When there is a high enough concentration of calcium, it begins to crystallize and form small clumps, which eventually become stones.

A health-supporting vegetarian diet that emphasizes low protein foods help prevent the formation of Calcium Kidney Stones in most people and would be of particular benefit to those who suffer from recurrent stones.

Symptoms:

Pain radiating from the upper back to the lower abdomen and groin, frequent urination, pus and blood in the urine, absence of urine formation, and sometimes chills and fever. The size of the stones can range from a microscopic speck to a fingertip.

Recommendations:

  • Herbal detoxification products may be helpful in dissolving kidney stones nad flushing toxins, chemicals, heavy metals, and thousands of other poisons out of the body. We suggest using formulas that use organic, whole herbs.If interested, take a look at the Kidney Bladder Formula and Hot Cayenne Extract.
  • We suggest a high quality whole food supplement, like VITAFORCE that is complete and made from whole foods which corrects nutritional deficiencies and boosts the immune system.
  • In the morning, drink the consuming the Kidney Flush drink; 8-16 ounces of distilled water. The juice of one lemon and lime. 5-15 drops of the Hot Cayenne Extract, and a touch of maple syrup for taste (optional). This drink may help eliminate toxins and dissolve kidney stones.
  • Eat a diet containing raw fruits, vegetables, juices , and whole grains, legumes Particularly, eat watermelon, garlic, potatoes, asparagus, parsley, watercress, celery, cucumber, papaya, and bananas. Eat the watermelon by itself.
  • Drink an 8-16 ounce glass of distilled water every hour; essential for urinary tract function.
  • Take organic, unrefined, cold-pressed Flaxseed Oil everyday as it has been shown to have favorable results with Kidney disease. American Journal of Kidney Disease, 25(2), February 1995, p. 320-329
  • Helpful herbs: Uva ursi, hydrangea, juniper berries, nettle, and marshmallow root.

Click Here for the Kidney Stones Detox Formula

Things to Avoid:

  • All Animal Foods: dairy foods (milk, cheese, butter, cream, ice cream), fish, meat, chicken, turkey, eggs, fried and greasy foods, margarine, and all other processed foods and animal derived products from your diet. These foods are laced with chemicals, pesticides, and toxins as well as high levels of saturated fats and excess protein which lead to kidney stones.
  • Salt, tobacco, caffeine, sodas, coffee, sugar, and refined white flour (breads, pastas, cereals- replace with whole wheat pastas, breads, and cereals). These products are extraordinarily destructive to the kidneys.

References:

1) James F. Balch, M.D, Phyllis A. Balch, C.N.C, “Prescription for Nutritional Healing,” (1997)

2) A.J. Ingram, et al., “Effects of Flaxseed and Flax Oil Diets in a Rat- 5/6 Renal Ablation Model,” American Journal of Kidney Disease, 25(2), February 1995, p. 320-329

3) “Urinary Calcium and Dietary Protein,” Nutr Rev 38 1980, p. 9

4) W. Robertson, “Should Recurrent Calcium Oxalate Stone Formers Become Vegetarians?” British Journal Urology 51 (1979), p. 427

5) “Diet and Urinary Calculi,” Nutr Rev 38 (1980), p. 74

6) P. Shah, “Dietaryy Calcium and Idiopathic Hypercalcuria,” Lancet 1 (1981), p. 786

7) J. McDougall, M.D, “The McDougall Plan,” (1983): p. 222-223

A Jungian Psychology Approach To Anxiety

Anxiety is a very common disorder in today’s world, largely due to the fact that we feel hurried, pressured and pushed to perform, pay the mortgage, deal with kids, and on top of all that, live a full life. No wonder we have anxiety. But what is anxiety trying to tell us? From a Jungian Psychology perspective, anxiety is the psyche’s way of telling us that the way we are living is out of balance. Rather than view anxiety as something to be eliminated, with medication, we need to see that the psyche is giving us a clear message about our one-sided life and is gently asking us to change this. Viewed in this light, anxiety symptoms are there to guide us out of a lifestyle that is no longer working.

Carl Jung argued that anxiety symptoms are purposive, functional and have a goal – the alteration of our lifestyle. When we eliminate the symptoms through medication, we deny the wisdom of the psyche in making normal, natural change. Anxiety often appears in mid-life, when many of us experience a mid-life crisis. The first half of life is aimed at establishing our identity, our relationships, our occupation, and building up the necessary resources to accomplish all of these tasks. But, there comes a time when we need to turn inwards, to encounter the contents of the unconscious (often provided to us in the form of dreams) and search out the essential meaning of life. What is my purpose in life? Why am I here? How could I be living a more balanced, natural life? It is anxiety that often propels us towards answering these questions. When next you feel intense anxiety, ask yourself what the psyche is trying to tell you? What is it that I am doing that creates the anxiety, then begin to address the causes of the symptoms, rather than the cure.

If we answer the question – what is the anxiety trying to tell me – we begin to address the cause. This may mean some change in the way you life your life, but this change does not necessarily mean that you become less competent, or less valued, rather, it means that you begin to value the wisdom of your psyche more than before. By addressing the causes of the anxiety and making lifestyle changes, the anxiety should diminish, having achieved its goal – leading you towards a more full, balanced lifestyle.

Top 50 Iron Rich Foods – Boost Your Energy and Beat Low Iron Symptoms

Increasing your intake of iron rich foods should not be too difficult. All it takes is for you to know which of the foods you eat are rich in iron, and start planning your meals accordingly. Sadly, the extent of most people’s knowledge, when it comes to iron and iron rich foods, is just too limited.

 

For a quick read on where to start you can read our article on Foods with an Iron Punch, but here we’ll give a much more in depth overview of the best iron Rich Foods complete with their Iron content.

 

The data has been extracted from the USDA National Nutrient Database for Standard Reference Release 22 from September 2009 which contains all the nutritional data for well over 7,000 food items. Unfortunately you can’t just download the database and do a quick sort on Iron content to give you the best Iron Rich Foods. Actually you can, but the problem is that the list you get won’t be very helpful in your daily life as the top items would be things like freeze dried parsley, dried thyme, beluga meat, cumin seed and all kinds of other foods you wouldn’t eat in large enough quantities to help you load up on Iron.

 

We have done the hard work for you and have carefully reviewed the USDA database and compiled this list of Top 50 Iron Rich Foods and have listed them by category so you know that when you eat meat what meat to choose, when you buy vegetables what to put in your shopping cart and when you need a quick snack what can help you boost your iron intake in just a few minutes.

 

This list is not a complete list of the iron content of all possible food items – if you don’t see it here it just means it isn’t particularly high on Iron.

 

Eat these Iron Rich Foods, combine them with Iron Absorption Enhancers, avoid Iron Absorption Inhibitors and you’ll be well on your way to boost your Iron levels and get rid of those Low Iron Symptoms!

 

Breakfast Cereals

Fortified breakfast cereal is one of your best bets to boost your Iron intake and below is a short list of some of them. As you can see eating just a single serving of these will give you around 18 mg Iron, but bear in mind that the typical absorption rate of a healthy adult is only approximately 10% to 15% of dietary iron. So drink a glass of Orange juice with your cereal to boost your absorption. Also, bear in mind that the last two items in this last are dry, i.e. before you have added milk or water to them!

  • Ralston Enriched Bran Flakes: 27 mg/cup
  • Kellog’s Complete Oat Bran Flakes: 25 mg/cup
  • General Mills Multi-Grain Cheerios: 24 mg/cup
  • Kellog’s All-Bran Complete Wheat Flakes: 24 mg/cup
  • Malt-O-Meal, plain, dry: 92 mg/cup
  • Cream of Wheat, instant, dry: 51 mg/cup

Meat

Red meat is high on iron and it comes in the heme form you body most easily absorbs; typically 15% to 35% of heme iron is absorbed by your body. Organ meats are the best sources of iron within the meat category and of these liver is probably the most popular so we’ve included it the list since we don’t know too many people who’ll eat spleen or lungs we’ve excluded these kinds of organs. If you like liver then go for goose liver expensive, but very nice! or at least opt for pork liver instead of beef liver. When you opt for red meat in your diet add some less standard options like Emu, Ostrich or Duck instead of beef.

  • Goose liver, raw: 31 mg / 100g
  • Pork liver, cooked: 18 mg / 100g
  • Chicken liver, cooked: 13 mg / 100g
  • Lamb liver, cooked: 10 mg / 100g
  • Beef liver, cooked: 7 mg / 100g
  • Emu, cooked: 7 mg / 100g
  • Ostrich oyster, cooked: 5 mg / 100g
  • Quail meat, raw: 5 mg / 100g
  • Duck breast, raw: 5 mg / 100g
  • Beef, steak, cooked: 4 mg / 100g
  • Beef, ground, cooked: 3 mg / 100g

Fish and Shellfish

Fish is not often considered as a good source of iron and most finfish is indeed not, only the oily fish like mackerel and sardines provide you with a decent amount of iron. So when you want to eat fish, opt for oily fish which gives you the most iron and is high in omega-3 too. When you add shellfish into the equation suddenly we find some of the best Iron Rich Foods you can find, especially clams think clam chowder. A quick comparison with the meat category shows that octopus or cuttlefish beat all the regular meats in terms of iron content and are only outdone by liver. So, it’s time to add some stir fried squid to your weekly menu.

  • Clams, canned, drained solids: 28 mg / 100g
  • Clams, cooked: 28 mg / 100g
  • Fish caviar, black and red: 12 mg / 100g
  • Cuttlefish, cooked: 11 mg / 100g
  • Octopus, cooked: 10 mg / 100g
  • Oyster, medium sized, cooked: 10 mg / 100g
  • Anchovy, canned in oil: 5 mg / 100g
  • Shrimp, cooked: 3 mg / 100g
  • Sardine, canned in oil: 3 mg / 100g
  • Mackerel, cooked: 2 mg / 100g

Vegetables

Vegetables are an essential part of your diet, full of essential nutrients and most people don’t eat enough of them, but when it comes to Iron most vegetables are not too hot. If you choose your vegetables carefully then can use vegetables to help you boost your iron levels, especially if you include some iron absorption enhancers in your diet as the non-heme iron in vegetables is not easily absorbed by your body. Vegetables in the Top 50 Iron Rich Foods include various beans, potato skins, tomatoes and green leafy vegetables like spinach, chard and parsley. Chili con carne, which combines meat, kidney beans and tomato sauce, makes an excellent Iron Rich Recipe, but so does a white bean salad with plenty of fresh parsley and light vinaigrette.

  • Mushrooms, morel, raw: 12 mg / cup
  • Tomatoes, sun-dried: 5 mg / cup
  • Potato skins, baked: 4 mg / skin
  • Parsley, raw: 4 mg / cup
  • Soybeans, boiled: 9 mg / cup
  • Spinach, boiled, drained: 6 mg / cup
  • Tomato sauce, canned: 9 mg / cup
  • Lentils, boiled: 7 mg / cup
  • Hearts of palm, canned: 5 mg / cup
  • White Beans, canned: 8 mg / cup
  • Kidney beans, boiled: 5 mg / cup
  • Chickpeas, boiled: 5 mg / cup
  • Pinto Beans, frozen, boiled: 3 mg / cup
  • Lima beans, boiled: 4 mg / cup
  • Hummus, commercial: 6 mg / cup
  • Swiss Chard, boiled, chopped: 4 mg / cup
  • Asparagus, canned: 4 mg / cup
  • Chickpeas, canned: 3 mg / cup
  • Tomatoes, canned: 3 mg / cup
  • Sweet potato, canned, mashed: 3 mg / cup
  • Endive, raw: 4 mg / head

Nuts and Seeds

Nuts and seeds are great Iron Rich Foods in that they have a pretty high iron content and are so versatile that you can eat them in many ways. A quick snack on some cashew nuts is filling, healthy and gives plenty of iron – tasty too! Pumpkin seeds and sunflower seeds can be easily toasted and added to a salad for a nice crunch and an iron boost. Sesame seeds are used in a variety of Asian dishes and all of these can be used in baking or as a quick addition to your breakfast cereal. Just make sure you always have some in the house and you’ll soon find many ways to add them into your day-to-day food.

  • Sesame seeds, whole, dried: 21 mg/cup
  • Pumpkin seeds and squash seed kernels, dried: 11 mg/cup
  • Sunflower seed kernels, toasted: 9 mg/cup
  • Cashew nuts, dry roasted, halves and whole: 8 mg/cup
  • Pistachio nuts, dry roasted: 5 mg/cup
  • Almonds, whole kernels, blanched: 5 mg/cup

Fruit

Fresh fruit is not rich in Iron, but dried fruit like apricots, peaches or prunes are great Iron Rich Snacks to eat in between meals or to add to various recipes. The one thing you must remember about fresh fruit is that most of it contains a lot of Vitamin C and since Vitamin is an Iron Absorption Enhancer eating fresh fruit or vegetables high in Vitamin C with your meal can greatly boost the amount of iron your body actually absorbs.

  • Apricots, dehydrated low-moisture: 8 mg/cup
  • Peaches, dehydrated low-moisture: 6 mg/cup
  • Prunes, dehydrated low-moisture: 5 mg/cup
  • Olives, canned jumbo: 0.3 mg / olive
  • Currants, dried: 5 mg/cup
  • Apricots, dried, sulfured, uncooked: 4 mg/cup
  • Blueberries, canned: 7 mg/cup

Iron Rich Snacks

Apart from the nuts and dried fruit there are quick and easy Iron Rich Snacks which you can simply buy in the supermarket and use as a instant Iron Booster. Below or some examples, but if you’re planning to buy some bars or drinks then you need to remember to check the nutrition labels on the actual products you buy as the actual Iron content can vary greatly from brand to brand and even from product to product within the same brand.

  • Nestle Supligen, canned supplement drink 9 mg / can
  • Snickers Marathon Honey Nut Oat Bar: 8 mg / bar
  • Snickers Marathon Double Chocolate Nut Bar 8 mg / bar
  • Snickers Marathon Multigrain Crunch Bar: 8 mg / bar
  • Pretzels, soft: 6 mg / large
  • Trail mix, regular: 3 mg / cup

Eggs:

Dairy products are not high in Iron, but do contain a lot of calcium and calcium has been known to act as a Iron Absorption Inhibitor so you should try and eat calcium rich foods separate from your Iron Rich Foods as much as possible. Eggs are not too high in Iron, but egg yolks are not too bad and if you can find fresh goose eggs they could be used in a great Iron Rich Breakfast!

  • Goose Egg, whole: 5 mg / egg
  • Egg yolk, raw: 7 mg iron / cup
  • Egg, scrambled: 3 mg iron / cup

Herbal Treatment For Eczema – The Best Herbs to Put a Quick End to Eczema & Give You Quick Relief

Eczema can be identified as a chronic skin disorder that will create inflamed, dry, scaly, and red skin. People who are dealing with eczema will sometimes experience periods when the symptoms of the condition will be significantly reduced, and then they’ll experience periods of intense flare ups.

Although there are a lot of medical treatment methods for this condition, most people are interested in treating themselves with natural methods. The good news is there are a variety of natural treatment methods available that can reduce the symptoms and stop future episodes of flare ups.

One of the best natural methods for treating this condition involves the use of herbs. A good herbal treatment for eczema is aveno oats. You can use aveno oats as well as aloe gel to soothe the skin and get relief from the inflammation.

To reduce the redness and inflammation associated with this condition you can use herbal creams such as calendula or witch hazel creams. Another effective herbal treatment for eczema s chickweed, which can stop your skin from getting hard and stop the itching.

If you want to get some quick inflammation relief you can make use of copaiba oil by applying it directly to the affected area. A great herbal treatment for eczema you can take internally is oregon grape root. Taking oregon grape root internally will put an end to the inflammation and get rid of toxins from your body as well.

If you want to boost your immune system as well as stop the inflammation of eczema you can take 150-300 milligrams of reishi mushroom two to three times each day. Another great herbal treatment for eczema because of its antibacterial and antifungal properties is olive leaf. Take 250 to 500 milligrams of olive leaf each day for it to be effective.

Along with treating eczema with these powerful herbs, you should also try to avoid things that can trigger the conditions. WIth that being said, do your best to manage stress since this is a major trigger of this condition.

Why Diabetics Should Eat Lots of Shrimp

Shrimp is one of the best food choices a diabetic can make. Here are some of the main reasons:

Shrimp Has LOTS of Omega-3 (Omega-3 Fatty Acids) and This Is Extremely Important To the Diabetic

Diabetics have damaged cell membranes. They are “insulin resistant” which means they don’t respond normally to insulin when it signals the cell to uptake glucose. Glucose can’t get across these damaged membranes at the normal rate, and therefore, this sugar builds up in the bloodstream reaping havoc with your body.

Repairing these membranes involves eliminating certain things from your diet, especially trans fat which gets subsituted into your cell membranes where the healthy omega-3’s should go. This damages your cell membranes and makes them too “stiff.” Even if you eliminate trans fat, if you don’t get enough omega-3, you won’t be able to repair and maintain those damaged cell membranes. Shrimp is one of the very best sources for omega-3.

Shrimp Has the Best Kind of Omega-3

There are several different types of omega-3.

First, there is a difference between plant derived omega-3 (ALA) and animal derived omega-3 (DHA and EPA). Humans can not use the plant version (ALA) without first converting it and we can only convert about 10% of what we eat. The rest is wasted. Also, diabetics and older people convert at even a lower rate. Therefore, it is best to eat the animal form of omega-3 which we can more easily use.

Second, the omega-3 in shrimp and other crustaceans (a type of arthropod) is attached to a phospholipid molecule. This is exactly what is found in the membranes of humans and is easier for the body to absorb than when it’s attached to triglyceride molecule like you find in fish.

Shrimp Is Very High In Protein, Very Low In Fat, and Contains Virtually No Carb

Each bite of succulent shrimp is packed with protein and hardly any fat. Plus, it has virually no carb. Since diabetics need to lower their carb intake and increase their protein intake, this makes the composition of shrimp meat perfect for the diabetic.

You Don’t Need To Worry About the Cholesterol Thing

Shrimp got a very undeserved bad rap regarding cholesterol. Yes, it is true that shrimp meat contains cholesterol BUT it is extremely low in saturated fat which is actually what raises cholesterol in humans. In fact, eating shrimp actually raises the good cholesterol.

Shrimp Tastes Great – What a Treat!

Most diabetics have to give up or at least drastically reduce some of their favorite foods. However, here’s a food that is simply wonderful in taste and is almost always thought of as quite a treat that is simply perfect for the diabetic to eat. Thank you Mother Nature!

What Is Malignant Hypertension: Causes, Symptoms, Prevention

High blood pressure or more commonly known as hypertension is an incredibly common condition that is known to affect as many as one in three Americans each year. Hypertension can easily be diagnosed simply by checking if your BP is above 120 systolic or 80 diastolic. Hypertension is often easily managed, as long as you make an effort to follow the advice from your family’s doctor’s. Although not as common as hypertension, some individuals with high blood pressure may suddenly experience a sudden increase in BP that is recorded above 180 systolic or 120 diastolic. This sudden increase in BP is known as malignant hypertension. This particular condition may also be referred to as arteriolar nephrosclerosis. If an individual suffers from the condition, it’s advised that they seek immediate medical attention. If emergency treatment is not received, the individual runs the risk of developing much more serious health problems, as a result, such as kidney failure, heart attack or even brain damage.

What is known to cause malignant hypertension?

Throughout many individuals, high blood pressure is known to be one of the primary causes. If these individuals also rely on some form of BP medication, missing a dose can also cause the condition to occur. Malignant hypertension is mostly discovered in patients who possess some form of history of high blood pressure. According to the official National Institutes of Health, approximately one percent of individuals who suffer from high blood pressure will eventually begin to develop malignant hypertension. Furthermore, there are also certain medical conditions that are also responsible for malignant hypertension. Some health conditions can significantly increase an individual’s chances of developing malignant hypertension such as:

– Forgetting or not taking medication for treating high blood pressure.

– Narrowing of the main blood vessel from the heart, aorta, or aortic dissection (a form of bleeding from the wall of the aorta).

– Narrowing of the arteries found in the kidneys (known as renal stenosis).

– A result of a spinal cord injury causing over-activity in parts of a patient’s nervous system.

– Autoimmune diseases (antibodies produced in a patient’s body to fight against its own tissues).

– Preeclampsia and pregnancy.

– Drug use such as anti-depressants, oral contraceptives, amphetamines and even cocaine.

– Kidney failure or disorders.

Who is at risk for developing malignant hypertension?

Approximately 1% of individual’s who have some form of history related to high blood pressure will develop this life-threatening condition. Studies have shown that you may be at greater risk of developing this disease if you are male or African-American origin. Unlike high blood pressure, the serious condition that is malignant hypertension is capable of producing very noticeable symptoms, some of which include:

– Reduced level of urination.

– Frequent headaches.

– Shortness of breath.

– Weakness or a level of numbness in the face, legs or arms.

– Vomiting and nausea.

– Increased level of anxiety.

– Frequent coughing.

– Regular chest pains.

– Changes in vision such as blurred vision.

Malignant hypertension can also lead to another condition which is referred to as hypertensive encephalopathy. Symptoms of this condition can include:

– Seizures.

– Lack of energy.

– Increased level of confusion.

– Blurred vision.

– Headaches.

This variety of symptoms may not be caused specifically by malignant hypertension, however, they may be linked to a variety of less serious health conditions. Nevertheless, this disease is incredibly serious and life threatening, which means if you experience any form of symptoms related to this condition you should seek immediate emergency treatment. Your family doctor will also be capable of providing you with a wide variety of information and important advice surrounding the condition. Hypertension, is known to really take its toll on our kidneys. It can make it exceptionally difficult for our kidneys to filter out toxins and unnecessary waste from our blood. Which is why malignant hypertension is one of the leading causes of kidney failure. Malignant hypertension is also capable of causing your kidneys to eventually and suddenly stop working altogether.

I have been diagnosed with malignant hypertension, what should I expect?

In the past decades malignant hypertension was known to be a fatal condition. Nevertheless, through modern medicine and the latest techniques, treatment is readily available for successfully treating this condition. Nevertheless, it’s known that during treatment of malignant hypertension, kidney function may become worse or decrease significantly. However, kidney function will often improve throughout the duration of the treatment as the condition is resolved, although this cannot always be guaranteed if the kidneys have received severe levels of damage prior to treatment. Typically a patient will begin to see forms of improvement within a week to 4 weeks respectively, even after receiving dialysis. Approximately 1 in 5 individuals who have suffered from the malignant hypertension condition will ultimately require long-term dialysis. Some individuals may experience some form of permanent damage to the eyes or brain.

How is the malignant hypertension condition treated?

Malignant hypertension is a serious medical emergency that requires sufficient levels of treatment in a hospital, which usually involves some form of intensive care unit. Individuals diagnosed with the condition will receive advice from a doctor who will be able to consider their symptoms and health upon deciding what form of medical treatment is the best solution for their personal case. The result of the treatment should be to carefully and steadily lower the patient’s BP. BP medication is received through an IV which is one of the quickest methods in order to treat extremely high levels of BP. Once the patient’s BP returns to an acceptable and safe level, the medications received via the IV will often be switched to a form of oral medication. If the patient develops kidney failure throughout their condition, they may need to receive kidney dialysis.

How can I prevent malignant hypertension?

Thankfully, some forms of malignant hypertension can easily be prevented. If you are known to have a high blood pressure, it’s essential that you receive regular BP checks with your doctor to make sure it’s safe and not increasing. If you have high blood pressure, you will no doubt be provided with a form of medication, which must be taken as instructed without missing any doses. Always remember to take your medication and follow the advice given by your doctor. Other ways that you can help to keep your BP down can be:

– Limit salt intake.

– Lose weight.

– Reduce stress levels.

– Change your diet to include more fresh fruit and vegetables.

– Reduce alcohol intake.

– Quit smoking.

Muscle Growth Secrets – Top 7 Fitness Tips!

Imagine this scenario. You join a gym; all charged up to become fit & muscular. You work hard on your muscle building routines & keep pushing yourself. You feel happy with your effort. After all, you have managed to stick to your fitness routine, much longer than before! But no matter how hard you try, you are not growing your muscles anymore! Sounds familiar? More then likely, you have been getting one or more of the following fitness principles wrong.

1. Avoid Over-training

Each time a muscle is used in an intense activity, it actually breaks down muscle fibers. Hence, they need some time to recover & be ready for training again. Most good muscle growing routines target a group of muscles only once or twice in a week. This ensures adequate time for muscle growth.

2. Avoid Prolonged Workouts

When looking to grow muscles, think quality over quantity. With longer workouts, your cortisol levels begin to rise. This can cause damage to the muscles rather than muscle growth. Your workout duration should ideally be between 45 minutes to an hour; with adequate periods of rest in between.

3. Grow Muscles While You Sleep

Sleeping for 8 to 10 hours a day is essential for ensuring muscle growth. The rest period gives the body a chance to grow new muscle fibers.

4. Restrict Alcohol Usage

Alcohol interferes with the body’s ability to generate muscle mass. It can also reduce the general fitness levels.

5. Inject Variety in Your Fitness Routine

Make sure to change your exercise routines every 6 to 8 weeks. This ensures that muscles don’t adapt to the same exercises; which will in turn restrict muscle growth.

6. Constantly Challenge Your Muscles

Muscles grow in response to the stimulus of working against a load; or resistance. Hence, it is of the utmost importance to try & increase the load with every exercise session. This ensures that the muscle is challenged all the time.

7. Get Plenty of Proteins for Muscle Growth

Proteins are called the building blocks of the human body. Thus, make sure that you include an adequate supply of proteins in your diet. You may want to consider using protein shakes or supplements; if your diet is low in proteins. A quantity of 1 gram protein equivalent for every pound of body weight is usually recommended for effective muscle growth.

Follow these principles & stay focused. Although there are many more factors which also play a part, the above fitness tips should help you get started on your way towards having the body your working for.