The power of natural aromatase inhibitors

Recently, media attention has been turned towards endocrinology quite more than in previous years. Luckily, it became increasingly apparent that hormones affect almost every process that is taking place inside our body, and moreover many conditions and serious illnesses are starting to show as a result of hormonal imbalance. What is also becoming increasingly apparent is the fact that estrogen levels constantly tend to go up due to unhealthy.

Excess estrogen is not only dangerous when it tips the scale, but in some cases it can dramatically influence other conditions and the way these develop. For example, hormone sensitive tumors depend on estrogen to grow, and trying to fix the hormonal rollercoaster by hormone supplementation may only worsen things. This is so because of an enzyme called aromatase which helps more testosterone to be converted into estrogen.

Aromatase is an enzyme needed in the final step of estrogen production through hormone conversion, where some hormones are converted into others. This enzyme converts androgen to estrogen. Without the aromatase enzyme, excessive production of estrogen stalls. Estrogen biosynthesis can be suppressed by the inhibition of aromatase activity. This process is what makes aromatase inhibitors effective against hormone-sensitive tumor growth.

And while there are pharmaceuticals usually prescribed to solve this issue, natural remedies are maybe a better bet.

Here is how inhibition of the aromatase activity can be easily achieved.

Include quercetin into your diet

Cabbage, kale, brussel sprouts, onions and garlic, citrus fruits, apples, parsley, tea, and red wine are the primary dietary sources of quercetin. Olives and olive oil, grapes, black currants, cranberries, dark cherries, and dark berries are the fruits and veggie which contain this flavonoid.

Quercetin seems to work better when used in conjunction with bromelain, a digestive enzyme found in pineapples.

Include Chrysin into your diet

A flavonoid from bee propolis, bee pollen and raw honey. Chrysin has quite poor bioavailability so it is normally taken as a supplement along with piperine (from black pepper) which greatly enhances its bioavailability. Great habit would be to take a spoon of raw honey half an hour right before exercise. That way you get your daily dose of Chrysin, while also consuming natural sugar, as well as boosting your energy before working out. Which brings us to the next point.

Lose weight

Seeing how the aromatase enzyme resides in the adipose tissue (fat tissue deposits), this comes as no surprise. Fewer fat cells in the body means that less unbalanced estrogen is produced. However, knowing that the more testosterone is produced, the bigger portion of it can be converted into estrogen, trying to balance the scale at this stage by upping testosterone levels is not that wise. Hence, traditional strength workouts, and gym type exercises are better to be left aside for a while.

What is encouraged is enough cardio activity, mixed with some compound exercises that promote hormonal balance, but keep the scale from suddenly shifting. This can be achieved with either running and then adding some bodyweignt exercises, or following workout programs such as Beachbody On Demand (weight loss centered, with appropriate strength and compound exercises, thus supporting the inhibition of the aromatase enzyme).

Apigenin
Dietary sources include celery, parsley, artichokes, basil, chamomile, thyme, peppermint, and other herbs like horsetail herb, lemon balm herb, and yarrow. The highest concentrations of apigenin seem to be in chamomile and thyme. Another reason to put tea before coffee.

Linoleic acid

An essential fatty acid from the Omega-6 family, linoleic acid can be found in common mushrooms like button mushrooms, shitake, portabello and crimin, as well as vegetables, fruits, nuts, grains and seeds. Good sources are oils made from safflower, sunflower, corn, pumpkin. It is considered to be quite effective for the inhibition of the aromatase enzyme.

Natural zinc supplementation

The best sources are wheat germ, oysters and liver. Less zinc-rich sources include meat, sesame, sunflower and pumpkin seeds, nuts like pecans and brazils, spinach, mushrooms etc.

Keep insulin levels steady

High levels of insulin, a big factor in weight gain and fat mass accumulation, promote production of the aromatase enzyme. Avoiding processed foods and foods with chemicals helps keep insulin levels under control, in turn resulting in lower levels of aromatase and as a consequence, lower levels of unbalanced estrogen in the body.

As to help with increased insulin sensitivity (hence forcing the body to produce less insulin), besides the usual processed food restriction, cinnamon supplementation is usually advised.

Fighting the hormone imbalance without knowing about the aromatase enzyme and how it can be controlled, you might tip the scale in the wrong direction even more. Thankfully, this enzyme can be suppressed by only leveraging natural remedies that are both easy to find and improve your overall health as well.

Why Insanity is one of the best workout programs available

If you are a fitness fanatic or even an enthusiast for that matter, chances are you’ve heard about the Insanity workout. If by any chance you convinced yourself to try it than you already know a lot about what it has to offer in terms of benefits in weight loss, muscle definition and overall fitness.

I’ve done the Insanity workout and without any bias I consider it the best fitness program ever. Now after couple of months later, I’ve taken on this program once again, and here is why I advocate it everywhere I go.

  1. The most intensity in the shortest time frame.

You may argue over the length of the exercises, being somewhere around 40 minutes, but the intensity is not to be discussed. And when you put those things in one basket, measuring them against any other combination of the two becomes ridiculous. This program is so challenging that I dare people to try it and see for themselves.

  1. Workout in the comfort of your own home

It is a treat, tell you that. Not having to go out as to drive to the gym and then all exhausted drive back home is always a plus. The con here though is the fact that there is a lot of jumping involved, so you might have some problems with your neighbors living below you. If you are in an apartment building, that is.

  1. Great team

Albeit some fitness junkies will argue over the fact that you work alone, the team filming the Insanity workout program is so great, you will have the feeling you are with them pushing harder and digging deep as Shaun T loves to say.

  1. Results

I will now be quite obvious but, truth to say, the results are what people commonly care about. And yes, you will have them. Even in the first week. What to expect though? Mostly weight loss and lowered body fat percentage, but also a great deal of muscle definition and some muscle gain (usually on places you never knew there was a muscle before).

  1. Physical limits changed

The great deal about Insanity is that it’s not all about being an eye candy. Far from it, in fact. As much as you will have your looks improved, you will also have a myriad of other benefits. You wanted speed? There will be lots of it. Just try measuring your personal best time running a mile before and after completing the program. Agility, you asked? You will run circles around other people. Flexibility is also a huge gain. I never believed how flexible can a man become in period of two months. Endurance and stamina as well as mental discipline are also to be gained. I became a fitness coach recently, and I try to squeeze as much of the program as I can in my sessions. It’s interesting seeing people transform from couch potatoes to being more agile and athletic.

  1. The nature of the exercises

They are mostly compound, requiring your own body weight to serve as resistance. And being such, you gain all the benefits mentioned above as well as have a great control over your body, being able to feel every muscle flexing. There is also a great deal of cardio involved. It’s actually cardio all the way. High intensity, that is. There are also some strength exercises that focus mostly on muscle gain, and usually you do them each Thursday, and on the end of other day’s workouts. Another unexpected thing that Insanity has is a great deal of stretches and yoga poses.

  1. Diversity

As I mentioned above, the exercises are designed to fill every gap in fitness that you need to cover. The other great thing though is that they resemble other sports, and quite frankly this is a jewel all by itself in the sense of breaking the repetitive nature of working out. You will experience how it’s like to do exercises that rugby, basketball, gymnasts and track and field athletes do.

The diversity is going to make things easier in terms of sticking more with the exercise and having fun after all.

  1. Great community

People don’t usually mention this, but truth to say it’s one of the biggest perks. You see, stumbling across people on the net that also do this program, you will notice the presence of comradeship that becomes quite apparent. It’s like brothers in arms, in a way. I always enjoy talking to other people who do this program; Met a lot of great people this way too. Besides, the folks back in the fitness group which I coach, we all feel like a platoon.

  1. Product support

The guys that work behind the curtains are doing their job great as well. Every question you have, or everything that comes to mind in regard to this workout is going to be answered promptly. Just send them a question on the Facebook page, or shoot them an e-mail. They will come back to you quickly.

  1. Because you know you are in the “A” league

It’s a great feeling knowing that there are few people who can do this program till the end. Most quit after just the first week. Finishing the program, seeing the results, experiencing the tremendous challenge, you know you are amongst the elite in fitness. Elite, I say.

The thing I forgot to mention is that this exercise becomes an addiction in no time. Addiction to the results it produces, addiction in the sense of all things mentioned above. Why do you think I’m doing it for a second time? And the thing is I’m secretly scheduling another date for a third time after I complete it again. If you are seriously thinking about this workout program, you must know all the things that are required in terms of dedication and will power. You must also know the pros and cons as well as some additional tips as to complete it smoothly. I advise you to consider reading this Insanity workout UK review, that I think has the most of info about this program comprised into somewhat more than 5000 words. If you do try it, good luck and see you in the comment section.

A basic guide to cardio training

Did you know that heart disease is responsible for more than 80.000 deaths in the United Kingdom (UK) each year? These numbers are similar in most of the other countries. There are many ways to prevent this occurrence and exercising is certainly one of them. By increasing your fitness level you will be able to prevent heart disease and other illnesses and conditions.

cardio-training

When it comes to methods of exercise, it is unnecessary to point out that people practice different methods of exercise, but what is necessary to highlight is the fact that among all the numerous methods of exercise, cardio training like the Insanity workout can be easily recognized because of its efficiency and the positive health effects that this form of training brings to the body.

What exactly is cardio training?

Cardio training, involves a set of aerobic exercises that contribute to the maintenance of balanced heart rate, observed within a specified time interval in which these exercises are conducted. These exercises are not intensive, which means that they are suitable for all individuals regardless of their fitness level.

Which exercises are included in cardio training?

Cardio training implies a form of exercise which should include activities such as brisk walking or running, swimming, movement up and down on the stairs, riding a bike or skipping a rope etc. These forms of exercise which are part of the cardio training can be practiced separately, but you can also practice them in a combination with other forms of exercise. For example, a small part of your cardio training can be dedicated to cycling and the remaining time of the same training session can be filled out with running. You can make all sort of combinations. It is up to you to choose the right exercises for you.

How many minutes should we spend on cardio training?

Good cardio training should last between 30 and 60 minutes and this amount of time depends on the current fitness and condition of the exerciser.

The benefits of cardio training

As the name suggests and as we have mentioned before, cardio training like the Insanity workout by Beachbody is excellent for improving and balancing of the work of the heart, heart rate and lung function. With the help of this training, you will be able to reduce the number of heart beats in 60 seconds when the body is not active. Besides that, cardio training is good for burning fat and maintaining the shape and resistance of the body, improvement of the immune system and relaxation.

When should this type of training be avoided?

Cardio training should not be practiced by people with heart diseases and disorders of the heart. In the case of presence of certain cardiac disease in the body, cardio training may further exacerbate the symptoms and endanger the health of the patient. Such patients should a detailed analysis and consult with their cardiologist before starting with cardio training.

The fact that the interest in cardio training like the Insanity workout in fitness clubs in the United Kingdom (UK) is growing is a clear proof that people in the UK and all over the world are recognizing the importance of this type of training and its ability to prevent cardiac diseases.

The Insanity workout and Beginner Training Tips

Insanity-pix

Obesity and overweight are definitely one of the biggest problems in the 21st century. People who have to deal with situations like this are not fighting only against bad appearance, but they also fight against diseases that usually follow these conditions. This is a worldwide problem, but it’s especially present in the Western countries. For example, about 65% of adults in the United Kingdom – UK are overweight or obese. In case you have finally decided to solve this problem, besides the necessary changes in the diet you will also have to start with a physical training. This is why the interest about these two topics in the United Kingdom (UK) is growing too. But, before you start with your workout routine (the Insanity Workout by Beachbody, check out some UK reviews about the Insanity workout) it is good to point out some basic beginner training tips.

  1. Warm up

Warming up is the most important part of every exercise session because it allows muscle to give their best and it also prevents injuries and muscle inflammation. You should first start with your neck. Rotate your head eight times in one direction and eight times in the opposite direction. After that, rotate your left arm eight times forward and eight times backward. Perform the same exercise with the other hand. Finally, you should activate your legs too by moving them in all directions.

  1. Know your limits

When you are practicing the Insanity workout you should focus on providing maximal effort in exercises. This doesn’t mean that you should be sweating from every pore of your body, but to get the maximum from what your muscles provide. There are many times when people stop because they believe that they can’t make it any more, but the truth is that they can do few more repetitions. The point is to train hard and a long as your muscles can work. In other words, listen to your muscles not to your brain.

  1. Change the number of repetitions

There are many people who are focused on some number when training Insanity. For example, some of them stick to the number 10 or number 15. But, remember that these are only numbers. There is nothing wrong in doing 16 repetitions or 14 repetitions. This is not some kind of science where you need to stick to numbers. The muscles are adjusting not to the numbers, but to the stress they experience. Training with smaller weight or resistance for a long period of time will lead to better endurance in general. On the other hand, training with bigger weight and fewer repetitions leads to improved strength. Finally, training with weights that allow repetitions of 8 to 12 times leads to muscle growth in the fastest possible way.

  1. Having a solid training plan

There is no such thing as instinct when it comes to exercising the Insanity workout by Beachbody. Don’t choose weight, just because you feel that this is something good for you. This is the fastest way to injuries. This is something that every professional can confirm. We all know what we will do today or tomorrow, but do you know where will you be and what will you do in one year? The best idea is to develop at least a 6-month plan.

How to Select a Good Fitness Club in the UK?

There are several ways in which you can improve your fitness, like doing some workouts like the Insanity workout, check some UK reviews out there, and joining a fitness club is one of the best ways. According to some stats there are more than 6000 fitness clubs in the United Kingdom (UK). This means that you can find a club like this easily and that the prices are probably fair because of the huge competition. However, not all fitness clubs are created equal and some of them are better than the others. If you have decided to join a club then you should definitely choose one that will satisfy your needs. So, what should one look for in a fitness club?

First of all, you need to focus on the clubs around the place where you live of work. Joining a fitness club that is close to your everyday routine is a good option because you won’t have the chance to use the usual excuse – I don’t have enough time. In addition, most people will confirm that they are avoiding the gym when this facility is not close to them.

Another good advice is to check whether some of your friends are already members of some fitness club. Ask for recommendations. In case they are satisfied with the club there is a great chance that you will be satisfied too. Find out whether they are comfortable exercising with you and team up. It is always easier to work out in a group.

The price shouldn’t be the most important factor when you are selecting a fitness club, but it sure matters. There are some really cheap clubs in the UK – United Kingdom and there are some exclusive, expensive facilities of this kind. Stick to your budget and evaluate the offer. Decide whether the things you will get from the membership are really worth the investment.

One other excellent idea is to check the fitness club. This is an easy task especially if you have found some interesting clubs near you. Visit them and see if there are too many people exercising in the period when you want to get engaged in physical activity. See if the facility is beginner-friendly. Check whether the facility is opened in the hours when you want to exercise. Check their lockers and if you can leave your personal belongings on a safe place when you are training.

A good fitness club will certainly have good equipment. The equipment doesn’t necessarily have to be new, but it needs to be in a good shape. In addition, the number of machines should be high and this is especially true for the machines that you want to use (the machine for the muscle groups you are targeting).

While you are at the club, it is a good idea to talk to the staff. See if they are professional and kind and ask them about the things you want to know. This is a good way to find out more about their offers.

We hope that these tips will help you find the right fitness club in the UK.

4 Most Common Training Mistakes

Modern people are getting more and more aware of the importance of fitness and healthy diet. This is the reason why the number of fitness centers around the globe is growing too. For example, there were 5000 centers like this in the United Kingdom (UK) in 2005 and there 6000 fitness centers today.

Training-Mistakes

Visiting a fitness center can be very beneficial, but only if you perform the exercises in the right way. There are certain mistakes that are frequently happening in the gyms and this is a list of some of these mistakes.

Static loaded stretching before the training starts

This is something that you should never do. Several scientific studies have confirmed that this type of stretching before training seriously weakens muscles and make them prone to injuries. It also speeds up the time before we feel tired. Stretching should be replaced with warming up of muscle groups that we use in the process of training that follows. If you need to increase flexibility for certain types of exercises, like the Insanity workout by Beachbody, perform static stretching about 5 hours after training.

Improper warm up

It is really difficult to say why people skip the warm up period before intense workouts like the Insanity workout. Some of them aren’t aware of the importance of this short procedure; others are too lazy while some people are in a hurry. Whatever the reason for this is, you should know that warming up is crucial for avoiding injuries during training. There are thousands of injury claims that happened in the fitness center in the United Kingdom – UK every year. In addition, proper warm up activity will improve blood flow, increase heart rate, range of movements, balance hormones, prepare the nervous system etc. All these things mean that you will get training with better quality too.

Focusing on machine weight

You should know that free weights and training with your own weight are the most efficient type of training no matter what goals we have set. However, there are too many people who focus on machine weight, because fitness centers tend to buy dozens of these machines and people want to try all of them. The biggest downside is that these machines are usually focused on one muscle group. Of course, machines can be useful too especially in cases when someone is trying to improve the state of their muscle after an injury for example. People who want to eliminate the consequences of this mistake should change the way they exercise and dedicate most of their training to free weight and/or bodyweight training.

Same type of training

The truth is that there are many exercisers who repeat the same training every day. This means, that they cannot expect progress because the body doesn’t have any challenges. There are some people who stick to the same training routine that they have used when they joined the center. The solution is simple – get information on training variations. In some cases even a small change in the pace, combination of exercises like the Insanity workout or number of repetitions can lead to progress.

Exercises for weight loss

Obesity and overweight are slowly becoming number one problem all over the world. More than 35% of people living in Western countries like the United Kingdom (UK) have extra weight. One of the main reasons why this trend is growing is the fact that people don’t understand how bad this is and how to eliminate this problem.

best-exercise-to-lose-weight

Many people have prejudices and believe that weight loss involves only losing extra pounds. But, if you take a closer look, you will realize that it doesn’t really matter how many pounds you have lost, but what is lost. In other words, when we drop weight rapidly, we actually remove extra water retained in our system. In some more extreme cases, people lose some of their muscle mass too and that’s one common effect from improper diets and physical inactivity.

When someone loses weight thoroughly and steadily, with regular exercise with the Insanity Workout, the results may appear slower, but they are definitely long lasting. Experienced bodybuilders usually say that muscles are not built in the gym, but in the kitchen. This same logic can be used when it comes to weight loss efforts because the entire process of losing weight begins with balanced and healthy diet. Only after that you can start with exercising with Insanity workout. In order to get the best results in burning fat, experts recommend a combination of aerobic exercises and resistance exercises or strength exercises. Aerobic exercises or cardio exercises like in the Insanity workout will increase your heart rate to the optimal level and make your body work in the best way for burning fat. Strength exercises are helpful for building muscles because the bigger muscle mass you have the faster metabolism you can expect. The weight loss process will be faster too.

However, if you are a person suffering from obesity, you should start with aerobic exercises first because you will need some time to activate your metabolism. Cardio exercises are exercises with low intensity, but that’s why they last for a longer period of time – sometimes they last for one hour or more without breaks.

The best exercises are the simplest aerobic activities like swimming, running or cycling. If you can’t perform these exercises you can modify them and try Insanity workout by beachbody ( check some Insanity UK reviews) or some of the following exercises:

Step aerobics

This exercise involves using a stepper where people perform a combination of various movements. This is an excellent workout for losing weight, but it can also improve the look of your legs, buttocks and thighs. These are the areas that women find most critical.

Brisk walk

This is something that everyone can practice on a daily basis. You can do this when you are going to work or to your local store for example. You only need comfortable shoes and you are good to go. Start with an average pace, gradually speed up and after that slow down and take a normal walk. After some period of time repeat the drill.

Rollerblading

This is another exercise that doesn’t require much time or skills and it is more interesting than running. You can practice ice skating during the winter period.

It is good to mention that all these exercises are getting very popular in the United Kingdom (UK) and other countries where obesity and overweight is a huge problem and this means that some people are finally doing something to solve this problem.