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Will exercise make your butt bigger?

Will exercise make your butt bigger

In this article I mention some ways in which you can get a bigger butt, and in particular I wanted to clarify exactly what effect exercise can have on your butt. Exercise can make you lose weight, but it can also help you tone up or even increase (if you’re a man). So, will the exercise make your butt bigger or smaller? Confused already?

As you will learn from this article, it all depends on what kind of exercises you do and what kind of program you follow.

Do you want attention from the opposite sex?

One way to do it is to create a few steel buns. The butts have been, are, and always will be, attractive, and having a good one will give you a very positive attention and very likely many secret admirers.

If you are a boy, you must understand that women like men’s butts, probably much more than they say!

Related: Ultimate Brazilian Butt Lift Workout for Women – Shape and tone that booty

If you are a girl, then trust me. I suspect that men definitely like butts. I doubt very much that a good booty will never be appreciated, and it is not strange that a fantastic ass even makes its owner notice from a crowded room.

“Does my booty look big on this?”

Remember when women used to be worried because their funds seemed too big?

It seems like an age ago, right? These days, however, it is a data loot, and the larger and more robust, the better.

The price we paid for Booty Beauty

There are several ways to make your butt bigger, from surgery to pills and creams to improve the bottom, diet and exercise, but not all are necessarily healthy or effective.

Just look at some of the horror stories you see in the news about people dying from unsuccessful butt implants, and you will see that some have paid the highest price in their search for a beautiful booty.

It does not have to be like that. Exercise is probably the cheapest and safest way to get a bigger butt that is also effective.

The effect of exercise on the butt

Exercise for a smaller butt.

If you’re used to hearing how exercise will help you lose weight and lose weight, then you’re probably not sure what I’m talking about when I ask if exercise can make your butt bigger.

In general, exercise can cause you to lose weight if you are doing exercises that end up burning more calories that you ingest in your body through food. In these cases, exercise can result in a smaller butt as you lose weight all over your body. In general, the scientific community agrees that it cannot detect fat reduction (which means removing fat from a specific area by doing specific exercises in that area, the abdominals will not help you lose fat specifically from your stomach, for example).however, there are programs that help form a better butt that centers around weight loss.

Exercise for a bigger butt.

So, what about getting a bigger butt? Can exercise help achieve this goal?

The answer is yes: exercise can make your butt bigger, if you do the right kind of exercises and follow the right type of program. Think of a bodybuilder: basically build a larger body through exercise by doing exercises that will increase the size of your muscles.

The butt has one of the largest muscles of the human body: the gluteus maximus. In fact, your butt is made up of several glute muscles that are often referred to simply as “glutes.”

Enlarging your gluteal muscles will enlarge your back and it will look bigger. Large muscles are strong muscles and strong muscles are built through exercise.

So, what kind of exercises will you do for a bigger butt?

To get a bigger butt through exercise, you must do the right kind of exercise. You, my friend, are now a bodybuilder, a back bodybuilder, so to speak.

This means that you need to adopt bodybuilding techniques when it comes to exercising. The basic principle is this: become stronger. A stronger muscle is a bigger muscle, and that will give you the bigger butt you want.

The secret to strengthening yourself is the progressive overload: do more every time you exercise and get over your previous session.

To give you an idea, the types of exercises that will make you grow more fully are some of the following:

Bridges of glute



Dead weight


Donkey kicks

Inverse hyperextensions

Hill Sprints

This list is not exhaustive and, of course, there are other exercises that can also help you get a bigger butt.

The types of exercises that probably will not do so well to help you have a bigger butt are:

For walk


Exercises for the upper body (obviously)

Compound exercises poorly performed.

Any exercise that does not cause a lot of glute activation will not really help you get a bigger butt, since you are not challenging the gluteus muscles (do you remember a progressive overload?),

So there are no stimuli for the muscles to acquire stronger and therefore bigger.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.


Boiled egg diet: How many eggs should you eat in a day?

healthy egg diet

Now we live in a world where it is almost impossible to escape the omnipresence of processed foods. Not only prepared meals, but most of the raw ingredients that are used to cook our final meals are also processed in nature.

This has led to a deviation from the processed to what can be obtained naturally and included in the diet. As more and more people struggle to maintain a healthy balance between work and life, little attention is paid to the daily diet. This facilitates fad diets to make inroads into our lives. While little is known about the actual effectiveness of most of these popular diets, they are exceptionally attractive in causing some of us to fall prey to them.

Related: Is the boiled egg diet healthy for you?

One of our most recent discoveries was the cooked egg diet. The cooked egg diet has several versions, and one of them looks like a recipe for self-destruction, where you’re supposed to have boiled eggs for all your meals! Eat about 6 eggs in one day! It sounds like a meal plan for a person preparing for a serious athletic competition.

It is a well-known fact that eggs are a good source of protein and fat. Going overboard with them and depriving your body of the essential food groups will surely result in a loss of weight, but also in the deprivation of other essential nutrients. Bottom line? No, you should not have 6 eggs in a day.

Experts suggest one or at most two eggs in a day. Eggs can heat your body from the inside, so in peak summers, it is recommended that you stick to just one per day. Excessive consumption of eggs can lead to high cholesterol levels.

Eggs are a storehouse of nutrients. Eggs are a source of high quality protein. Proteins repair muscles, control blood sugar levels, provide immunity and strength. The eggs have been tied to start weight loss. However, the yolk has been notoriously related to the increase in cholesterol levels and the weight gain trigger.

Due to this reason, people in a high-intensity physical exercise regime consume eggs without yolk. Experts from around the world adopted the concept of the cooked egg diet and modified it to make weight loss plans that not only ensure a healthy weight loss, but also a regular supply of essential micronutrients.

It is known that eggs, when eaten for breakfast, induce satiety in people who feel full for a long time. Eggs are loaded with protein, if you’re burning calories, there’s nothing like eggs to replace fat loss with a little lean muscle. These are thermogenic and help stimulate the metabolism and burn calories.

One of the studies published in the US National Library of Medicine. UU The National Institute of Health studied 30 women with a BMI of at least 25 kg / M2. Participants aged between 25 and 60 years old were made to eat eggs. It was found that, “during the pre-lunch period, participants experienced a greater feeling of fullness after breakfast with eggs and consumed significantly less energy.” The energy intake after breakfast with eggs was kept lower throughout the day and the next 36 hours. ”


Cooked egg nutrition: eggs also help keep bones and muscles healthy and strong.

Eggs also help keep bones and muscles healthy and strong. It should be taken into account that an average adult, with a moderate intensity exercise routine, should not consume more than 2 eggs in a day. How you have the eggs is also important.

Hard-boiled eggs are your best bet since they are free of excess oil or fat or extra calories. Some other versions of The Boiled Egg Diet may recommend consuming a couple of eggs at least twice a day with a mixture of vegetables, salads or fruits. These dietary regimens are predominantly based on the elimination or regulation of carbohydrates in the diet to induce weight loss.

“I would never recommend a diet of this kind, it is too much cholesterol and fat in the body.A maximum of 2 eggs a day would be enough for an average adult, one whole and one egg white, which is better consumed during breakfast. egg whites with quality proteins, those that require more protein can easily meet the requirement through other foods such as lean meats. The boiled eggs are one of the best ways to consume eggs. Don’t forget that you can always poach them or make them an omelette, all of these are healthy, “Dr. Rupali Datta, former clinical nutritionist, Fortis Hospital, New Delhi.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.

Boiled egg diet how many eggs should you eat in a day

Is the boiled egg diet healthy for you?

Is the boiled egg diet healthy for you

Is the boiled egg diet good and healthy for you?

If breakfast is your favorite meal of the day, then the boiled egg diet may be attractive to you. The weight loss program requires you to build at least one meal each day around traditional breakfast staples. But there are different versions of the egg diet, including a single-egg diet, and not all of them are healthy or can even work.

What is the egg diet?

There are different versions of this weight loss plan, but as you can imagine, they all require you to eat mostly egg-based meals. These are the most popular variations:

14-day egg diet: if you choose this version of the diet program, you will consume three meals a day. It will not consume any sandwich or drinks with calories. Every day, you eat a meal with eggs, but other foods can be built around other sources of lean protein such as chicken or fish. To supplement the protein in your dish, you can add low-carb vegetables like broccoli or spinach. Sometimes citrus fruit is allowed. This diet is sometimes called the “cooked egg diet” and requires you to eat your boiled eggs, instead of poached, scrambled or fried.

Related: Boiled egg diet: How many eggs should you eat in a day?

Egg and grapefruit diet: this is a variation of the egg diet of 14 days and lasts the same amount of time. In this version of the diet, you eat half a grapefruit at each meal with your egg or lean protein. No other fruit is allowed.

Diet for eggs only: this version of the weight loss program is a mono diet. Mono diets are extreme and unhealthy weight loss programs in which only one food is eaten over a prolonged period. According to sources, dieters in this program only eat boiled eggs and water for two weeks. As you can imagine, exercise in this plan is not recommended due to the extreme fatigue you are likely to experience.

“Medical” diet for eggs: this version of the egg diet requires that you eat an egg and a piece of bread, three times a day. You can also eat as many fruits and vegetables as you want. You will drink water, black coffee or other drinks without calories. Eggs can be prepared the way you want, as long as no calories are added. That means you cannot use butter or oil to prepare your egg. Some dieters believe that this version of the egg diet is used in medical settings to reduce a patient’s weight before surgery, but there is no evidence to support that rumor. While some bariatric doctors put their patients on a diet before surgery, it is often a liquid diet (including meal replacement shakes) and the program is supervised by a doctor or other medical expert.

Related: Egg diet plan

Keto Egg Diet: Ketogenic diets, also called keto diets, require you to increase your fat intake to put your body in a state of ketosis. So this version of the egg diet recommends that you eat eggs with butter and cheese for your body to produce ketones. The most popular proportion promoted on the Internet is from an egg to a tablespoon of fat (cheese or butter).

Some variations of the egg diet are better for you than others, but none of them provide balanced nutrition.

Is the diet of the egg healthy?

Surprisingly, some websites suggest that you talk to your doctor before starting the egg diet. If you do, your doctor is not likely to approve it.

Most versions of the egg diet are not sufficiently rounded to provide your body with the energy it needs to function properly, even though the eggs are full of healthy nutrients.

Eggs provide your body with proteins and fats. They also provide vitamin D, phosphorus, vitamin A and two B vitamins that your body needs to convert food into energy. Eggs are a very good source of riboflavin, selenium and choline.

But your body needs more than the nutrients in the eggs to function properly. For example, fiber increases healthy digestion and you are not likely to get the fiber you need when you are in this program. If you only eat eggs, it will also not provide your body with essential vitamins and minerals.

Also, you probably will not get the calories or carbohydrates you need in this program, especially in the mono version of the egg diet. There are about 75 calories, 5 grams of fat, 6 grams of protein and less than 1 gram of carbohydrates in a single egg. It is unlikely that you will be comfortable eating the amount of eggs you need to reach the recommended guidelines for calorie and carbohydrate intake. Your body can suffer as a result.

Very low calorie diets and very low-calorie diets Carbohydrates can cause extreme fatigue and other symptoms such as moodiness, constipation, headaches and other stomach problems. You may also have bad breath or nausea.

Finally, the egg diet is likely to be counterproductive and, ultimately, cause weight gain instead of weight loss. Weight gain from repeated attempts at fad diets can lead to overweight or obesity.

Does the egg diet work?

Some websites and videos claim that you can lose between 20 and 25 pounds in the 14-day egg diet. Those are attractive numbers if you try to lose weight. But these claims are not based on any scientist Fic study or solid evidence, they are simply popularized internet claims.

Realistic weight loss in the egg diet

If I followed the egg diet perfectly, I would probably lose a few pounds, potentially up to five pounds in a week and a few more the following week. But the weight that would be lost would be mainly the weight of the water, not the fat, and that is an important inconvenience to take into account.

The loss of water in the egg diet occurs due to the change in carbohydrate intake. When you reduce or eliminate carbohydrates, your body does not need as much water to store the energy that carbohydrates provide. Then, your body drops the water and instantly you notice a change in the numbers on the scale and the way they fit your clothes. It sounds great, right? But when you start eating carbohydrates again, the water returns and your weight returns to normal. In addition, severe restriction of carbohydrates and calories can cause you to lose muscle mass, which can have a negative impact on your metabolism.

Finally, the egg diet is too restrictive. While you may be able to eat for two weeks by eating only one food (or only a small amount of food), the hunger and discomfort you are likely to feel will be overwhelming. Many dieters end up drinking junk food or simply abandoning the diet altogether. As you do not learn any healthy eating habits in this program (such as portion control, balanced meal planning or mindful eating), you are likely to return to the eating habits that caused the weight gain in the first place.

The egg diet: do it very well

If you love eggs, there’s no reason not to include them in a plan to lose weight. The eggs are convenient and versatile. Eggs are also cheap (compared to many other protein sources) and easy to find in any market or convenience store. They are an excellent food to include in a healthy eating plan or in a program to lose weight. But your meals should include a variety of foods to keep your body in tip-top shape.

You can read: Boiled Egg Diet: Lose 20 pounds in just 2 weeks

Use these tips to lose weight with eggs:

Replace 1-2 meals of meat each week with an egg-based meal. Enjoy a scrambled egg with steamed vegetables, or make an egg or egg white omelette with green leafy vegetables like kale or spinach and an ounce of cheese (try feta cheese, parmesan or goat cheese). While eggs contain some saturated fat, they provide less fat than many meat sources. You will benefit from a reduction of both fat and calories.

Replace a starchy meal each week with an egg-based meal. For example, if you cook spaghetti or a rice casserole once a week to take advantage of leftovers, do the same with a lean egg dish. Prepare a healthy quiche or frittata and serve it with a handful of mixed vegetables. A meal with lean proteins will help you feel fuller and fuller than a meal with starch and, as a result, you may eat less.

Keep boiled eggs in the refrigerator to grab them when you need a salty and tasty snack for less than 100 calories. Change the hummus to the egg yolk to get an extra boost of fiber with your protein for the same amount of calories. Chop the eggs and add them to your salad at lunchtime, or add them to a whole grain toast with an avocado smear in the morning for breakfast.

Mix whole eggs with egg whites to cut calories and saturated fat. Most of the fat in a hard-boiled egg is in the yolk. The yolk provides approximately 55 calories of fat and protein combined. Egg whites, on the other hand, are full of fat-free nutrition. You will consume 4 to 5 grams of protein, 17 calories and practically no fat in a single large egg white. Egg whites are also a good source of leucine, an amino acid that can help you lose weight.

Remember that fad diets that are seen on the Internet are generally not based on research.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.


Egg diet plan

egg diet plan

Egg Diet Plan: What Is It and Is It Effective? 

The egg diet is a diet low in carbohydrates, low in calories, but rich in protein. It is designed to help help you lose weight without sacrificing the protein needed to build muscles. As its name suggests, it emphasizes the consumption of eggs as a main source of protein.

The egg diet has several versions, but in each one you can only drink water or drinks without calories. Foods rich in carbohydrates and natural sugars, like most fruits and all breads, pasta and rice, are eliminated from the diet, which usually lasts 14 days. Only breakfast, lunch and dinner. There are no snacks, other than water or other non-caloric drinks.

egg diet plan

Egg diet plan


You have to take care and monitor your advance, because this diet is not recommended, as it is extremely unbalanced and can cause malnutrition.


  • Egg diet meal plan
  • While there are several different versions of the egg diet, they all work mainly in the same way. You will start each day with eggs and continue eating small portions of lean protein throughout the day.
  • Lean protein includes:
  • eggs
  • chicken
  • Turkey
  • fish
  • Fruits and vegetables that you can eat include:
  • grapefruit
  • broccoli
  • asparagus
  • zucchini
  • mushrooms
  • Spinach


  1. In the traditional version of the egg diet, you will eat eggs or another source of lean protein such as chicken or fish at each meal. Vegetables low in carbohydrates or grapefruits are included in breakfast and dinner. A sample meal plan would include:
  2. Breakfast: 2 hard-boiled eggs and 1 grapefruit, or a 2-egg omelet with spinach and mushrooms
  3. Lunch: 1/2 roasted chicken breast and broccoli.
  4. Dinner: 1 serving of fish and a green salad.
  5. Another version of the egg diet is the egg and grapefruit diet, where you will eat half a grapefruit with each meal (instead of being optional twice a day). A meal plan of this version of the diet would include:
  6. Breakfast: 2 hard boiled eggs and 1/2 grapefruit.
  7. Lunch: 1/2 roasted chicken breast, broccoli and 1/2 grapefruit
  8. Dinner: 1 serving of fish and 1/2 grapefruit.
  9. The final version of the egg diet, which is less common, is the “extreme” egg diet. In this version, people only eat boiled eggs and drink water for 14 days.

Side effects of the egg diet.

The most common unwanted side effect of the egg diet is the lack of energy that many people will feel from the depletion of carbohydrates. This makes the exercise difficult.

The sudden change to a diet high in protein and low in carbohydrates can also be difficult to adapt for the digestive system. As a result, you may experience nausea, constipation, flatulence and bad breath.

Eggs are also very high in cholesterol at 186 grams, or 63 percent of the recommended daily value. However, research has shown that it is not cholesterol in foods that worry about heart health, but saturated and trans fats.

A 2015 study reported that men who consumed more than six eggs per week had a 30 percent greater risk of heart failure. They also had an increased risk of ischemic stroke. Eating six eggs or less per week in men or women had no impact on hemorrhagic stroke, myocardial infarction or heart failure.

Because eggs do not have fiber, you should be careful to include other foods that have sufficient amounts. In this way, it will not temporarily affect intestinal function or starve healthy intestinal bacteria.

Because this type of diet is not sustainable, many people return to old eating habits as soon as it is finished. They are likely to regain the weight, if not even more. This can lead to a yo-yo diet, which is not healthy.

Related: Is the egg diet effective? lose weigh safely

Is this diet safe?

The general consensus in medical communities is that egg diet is not the safest way to lose weight.

If you are following any version of the egg diet, your calories will reach less than 1,000 calories per day. According to Harvard Medical School, it is not safe for women to consume less than 1,200 calories a day and for men to consume less than 1,500 unless supervised by a medical professional.

Eating up to seven eggs a week, or more in some studies, seems to be safe for the general population, with no apparent effect on cardiovascular risk. Doing so can really reduce the risks of stroke. A 2015 study confirmed that even some people with diabetes can eat eggs more liberally than previously thought, about 12 per week, without worsening cholesterol levels or controlling blood sugar.

That said, a diet high in protein and low in carbohydrates may be associated with higher risks of cardiovascular disease, according to a study. The disadvantage of this particular study is that it did not control or emphasize the types of carbohydrate or protein sources, which could significantly influence the outcome of the study.

Eating enough fiber every day is crucial to nourish intestinal bacteria. Americans are already well below the recommended daily fiber intake. Since fiber is mainly found in legumes, fruits, vegetables, nuts, seeds and whole grains, the egg diet could complicate an already low fiber intake.

To take away

Any type of extreme crash diet designed to help with sudden weight loss could work if it can be maintained. However, such diets usually come with compensation for unhealthy consequences. The egg diet is not sustainable, and most people who follow it will regain their weight almost as soon as they resume a normal diet. It is more effective to increase exercise and choose well-balanced meals that limit calories, foods with high sugar content and processed foods.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.

Egg diet plan

Is the egg diet effective? lose weigh safely

Is the egg diet effective? Learn how to lose weigh by eating only eggs

Can you lose weight by eating only eggs? truth about egg diet

Egg diet meal plan Is it effective? It is safe?

The egg diet is a diet high in protein and low in carbohydrates. It is also low in calories.

As the name implies, eggs are a big part of this diet, and they are also one of their main sources of protein. In some versions of the diet, eggs are the only food eaten.

In this article, we analyze if this fad diet has any merit and if it is healthy and safe to try it.

Egg diet meal plan

hand looking for an egg in an egg box

The egg diet is high in protein and low in carbohydrates and calories.

There are several different versions of the egg diet. In each of them, eggs are the main source of protein.

Starchy carbohydrates, such as potatoes, rice and bread, are not allowed. Sweets and foods high in sugar are also eliminated from the diet.

Water and zero-calorie beverages are allowed in all versions of the egg diet.

The exact amount of calories and recommended servings in the egg diet varies according to a person’s sex, height and activity level.

Eggs that are cooked, poached or scrambled are allowed, but should be prepared without butter or oil.

Related: Why hard-boiled eggs are good for losing weight?

The main versions of the egg diet include:

Traditional egg diet

In the traditional egg diet, protein is allowed from other sources. The traditional egg diet is the most popular version and is similar to other diets high in protein and low in carbohydrates.

Lean proteins and vegetables low in carbohydrates are allowed, such as kale, broccoli and spinach. Fruits are usually limited to 1 or 2 servings a day.

Carbohydrates, such as pasta, bread and rice, are off limits.

An example of a meal plan could include:

Breakfast: Two eggs and one vegetable low in carbohydrates.

Lunch: Lean protein with green salad.

Dinner: Eggs or lean proteins and low carbohydrate vegetables.

Egg and grapefruit diet

In this meal plan, a person follows the same guidelines low in carbohydrates and high in protein than before. They also eat half a grapefruit with every meal.

An example of a meal plan could include:

Breakfast: Two eggs and a half grapefruit.

Lunch: A portion of lean protein with spinach and half a grapefruit.

Dinner: a portion of lean protein, such as fish or eggs, with half a grapefruit.

Extreme egg diet

This version of the egg diet only allows eggs and water at each meal. It is very strict and, for most people, it is difficult to maintain it for a prolonged period of time.

Eating a type of food is not a sure way to lose weight. The extreme egg diet is not recommended and can lead to nutritional deficiencies.

It is effective?

All versions of the egg diet produce fewer calories, so they can be effective in losing weight in the short term. The diet is high in protein, which has been shown to help lose weight.

In a study in the American Journal of Clinical Nutrition, the research indicated that a high-protein diet helped participants feel full and lose weight.

Eggs are also a good source of protein and contain important vitamins and minerals, such as vitamin B-12, vitamin D and iron.

Although eggs contain essential nutrients and weight loss can occur, an egg diet may not be the best method to lose weight and maintain it.

Even if a person loses weight, it is unlikely that he will maintain such a strict long-term diet, so he can easily recover what he has lost.

In addition, the diet can leave some people fatigued and slow throughout the day due to their carbohydrate restrictions.

It is safe?

The diet of the egg can cause constipation, since the eggs do not contain fiber.

Eggs can be a source of healthy protein when eaten in moderation, but they are also high in cholesterol.

Some research has indicated that eating eggs in large quantities may increase the risk of certain medical conditions.

One study found that eating more than six eggs a week increased the risk of heart failure by 30 percent in men, but not in women.

The same study also reported that both women and men who ate six eggs or less per week had no increased risk of heart attack, an accident hemorrhagic stroke or heart failure. A hemorrhagic stroke involves the rupture of blood vessels in the brain.

The safety of the egg diet also depends on the version that is followed. Eating only eggs at each meal is not a well-balanced diet and is not safe, as it can cause nutritional deficiencies, but some diets take care of this issue.

In addition, the eggs do not contain any fiber. Eating only eggs can alter proper digestive function and cause constipation.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.


Why hard-boiled eggs are good for losing weight?

Why hard-boiled eggs are good for losing weight

Is hard boiled eggs good for losing weight?

Why eggs are a killer weight loss food

Eggs are among the healthiest foods you can eat.

They are rich in high quality proteins, healthy fats and many essential vitamins and minerals.

The eggs also have some unique properties that make them people friendly with weight loss.

This article explains why whole eggs are a lethal food to lose weight.

Eggs are low in calories

The simplest way to lose weight is to reduce your daily calorie intake.

A large egg contains only 78 calories, but it is very high in nutrients. Egg yolks are especially nutritious (1).

An egg meal commonly consists of around 2 to 4 eggs. Three large boiled eggs contain less than 240 calories.

By adding a generous serving of vegetables, you can have a full meal for only about 300 calories.

Just keep in mind that if you fry your eggs in oil or butter, you will add approximately 50 calories for each teaspoon used.


A large egg contains about 78 calories. A meal consisting of 3 eggs and boiled vegetables contains only about 300 calories.

The eggs are very stuffed

The eggs are incredibly dense in nutrients and are filled, mainly due to their high protein content (2).

It is known that high protein foods reduce appetite and increase fullness, compared to foods that contain less protein (3, 4, 5, 6).

Studies have repeatedly shown that egg foods increase fullness and reduce food intake during later meals, compared to other foods with the same caloric content (7, 8, 9).

Eggs also have a high rank on a scale called the Satiety Index. This scale assesses how well foods help you feel full and reduce your calorie intake later (10).

In addition, consuming a high protein diet can reduce obsessive thoughts about food by up to 60%. It can also reduce the desire for nighttime snacks by half (11, 12).


Eggs have a high rank on the Satiety Index scale, which means they can help you feel fuller for longer. Protein-rich foods, such as eggs, can also help you eat less between meals.

Eggs can increase your metabolism

The eggs contain all the essential amino acids, and in the correct proportions.

This means that your body can easily use the protein in eggs for maintenance and metabolism.

It has been shown that consuming a diet rich in protein increases the metabolism up to 80 to 100 calories per day, through a process called thermal effect of food (13, 14).

The thermal effect of food is the energy required by the body to metabolize food and is higher for proteins than for fats or carbohydrates (13, 14, 15).

This means that high-protein foods, such as eggs, help burn more calories.


A high protein diet can increase your metabolism up to 80 to 100 calories per day, as additional energy is needed to help metabolize the protein in your food.

Eggs are a great way to start your day

Eating eggs for breakfast seems to be especially beneficial for losing weight.

Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same caloric content.

Several studies of overweight women showed that eating eggs instead of muffins increased their feeling of fullness and made them consume fewer calories in the next 36 hours.

It has also been shown that breakfast with eggs cause up to 65% more weight loss, for 8 weeks (7, 9).

A similar study in men came to the same conclusion, showing that a breakfast with egg significantly reduced calorie intake for the next 24 hours, compared to a bagel breakfast. The egg eaters also felt fuller (16).

In addition, breakfast with eggs caused a more stable glucose and insulin response in the blood, while suppressing ghrelin (the hunger hormone) (16).

Another study in 30 healthy and fit young men compared the effects of three types of breakfasts on three different occasions. These were eggs on toast, cereal with milk and toast, and croissant with orange juice.

The breakfast with eggs caused a significantly higher satiety, less hunger and less desire to eat than the other two breakfasts.

In addition, eating eggs for breakfast made men automatically eat between 270 and 470 fewer calories at lunch and dinner buffets, compared to other breakfasts (17).

This impressive reduction in calorie intake was involuntary and effortless. The only thing they did was eat eggs at breakfast.


Eating eggs for breakfast can increase your feeling of fullness and make you automatically eat fewer calories, up to 36 hours.

Eggs are cheap and easy to prepare

You can try the best boiled egg diet (see more details here)

Incorporating eggs into your diet is very easy.

They are cheap, widely available and can be prepared in minutes.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.



When we go to the gym we find two types of fundamental exercises that we can do: cardio and strength.

The first will help us burn fat, improve our heart, our lungs and also reduce cholesterol, among many other benefits. While the second helps us tone muscles, gain strength, endurance and power. Therefore, the ideal is to look for a combination of both exercises to achieve a healthy body.

Many people who join the gym or have been looking for a while is to lose weight and burn fat that is left over. Therefore, we are going to talk about the best cardio exercises to lose weight. As we will see below, in addition to using machines such as bicycle, tape or elliptical, we can do other types of exercises that combine cardiovascular exercise and anaerobic exercise, which help to burn fat and tone the body

Cardio in machines

Although it may seem simple, doing cardio in machines can be complex. We have to know how to use them to burn as many calories and fats as possible. We do not work in the same way when we do a session of a monotonous rhythm that a session of high intensity or HITT altering the rhythms.

Related: How to lift your butt with simple training

The first thing we should know is that the most effective way to burn fat in these machines, whether elliptical, bicycle or running, is to combine the changes in rhythm and intensity. For example, if we are doing tape we will run at our maximum capacity for 1 minute and another minute without lifting and at a very smooth rhythm ..

A routine of this type of cardio exercises to lose weight would be composed as follows: a warm-up of between 5 and 10 minutes, 5 or 10 rounds of sprints plus breaks, stable aerobic exercise and several rounds of intervals 30 intense seconds and 30 break.

All this has a scientific explanation. When we work with intervals, combining a strong intensity with rest, we help to mobilize fat. That is to say, this type of work helps us burn better the fat of the hips, thighs and abdomen. After that, the stable exercise is done to burn the fat that was released in the previous exercise of high intensity. Finally, the final interval exercise has the mission of burning sugar reserves and burning calories after training.


5-10 minutes of gentle heating.

5 or 10 rounds of high intensity workouts.

20-30 minutes prolonged stable exercises.

10-20 rounds of exercises 30 seconds intensity and 30 seconds recovery.

These cardio exercises to lose weight can be done on any of the three machines or combining them. For example, you can start on the elliptical with the interval rounds, do the stable exercise on the treadmill and the last round on the bike. This will depend on our preferences.

Other cardio exercises

Many times, cardio machines are the main reason why people leave sports. They just get tired of running on the tape for several minutes. Therefore, there are other types of exercises to lose weight that help develop and strengthen the body muscles. Although, both the work in the machines and the exercises that we will see next, are perfectly compatible and a combination of both will help us to burn even more fat and obtain better results


The burpees are one of the most complete exercises. With them we manage to work almost all the muscles of the body, although, its high intensity, makes it not an exercise suitable for all people. However, with perseverance we will be able to make several series of 10 or more repetitions.


As with burpees, climbers help us mobilize all the muscles of the body. Therefore, part of the cardio exercises to lose weight more effectively. To achieve maximum performance when we work these exercises, the best we can do is to practice them at a great speed. The more intensity, the more calories we burn.


Who has not jumped when young? Now this simple exercise that we did in the schoolyard will be a great help to lose weight. Jumping rope makes us move the whole body and strengthen, especially, the legs and twins. Therefore, dedicating several series of one minute, we will burn enough calories and lose fat.


The skipping consists in ‘running’ in a static way raising the knees to the chest. This type of aerobic exercise helps mobilize all the body fat. Therefore, doing a series of 30 seconds of skippings we will lose before calories. If we want to combine it, we can do 30 seconds raising the knees to the chest and another 30 seconds with the heels to the gluteus. In addition to moving all the muscles of the legs, it will help us to lose weight.

The diet is fundamental

In spite of doing all these exercises, combining them and dedicating more than one hour four days a week in the gym, we will not find results if we do not accompany them with an adequate diet. Therefore, if you want to lose weight, in addition to doing these exercises, try to eat a healthy diet low in fat and rich in fruits, vegetables.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.


The Real Best Cardio Stair Stepper Workout at the Gym

The Real Best Cardio Stair Stepper Workout at the Gym

Stair steps are an effective aid for cardiovascular health. They simulate the movement of climbing flights of stairs, which is a vigorous activity that works the buttocks, the quadriceps, the hamstrings and the muscles of the calf.

The constant movement provides a strong aerobic workout that makes your heart and lungs pump. A 30-minute workout with step-by-step stairs burns 180 to 266 calories, depending on your weight.

The best step-by-step training will increase your heart rate from 70 to 80 percent of your maximum heart rate.

Appropriate technique

To obtain the best possible training when using the step-by-step ladder, do not lean your weight on the handlebars or side rails.

This allows you to aim at your glutes and hamstrings, and carrying your body weight makes you work harder.

The additional intensity leads to more calories burned and more effective cardiovascular training.

Let the steps go as low as possible so that your muscles work with the maximum range of motion.

Strength and intensity of training

The resistance level of a ladder stagger can be controlled to adjust the difficulty of your training.

Low resistance allows you to move faster, which helps to develop muscular resistance, while a greater resistance helps to develop strength in the lower part of the body.

Moderate endurance provides good cardiovascular exercise, which will require 70 to 80 percent of your maximum heart rate.

A high-intensity workout should keep your more than 80 percent of your maximum heart rate.

Training guidelines

Warm up and stretch before doing any exercise. Keep a smooth pace with deep steps, unless you are starting an exercise routine when you can use medium steps.

Also, keep your back straight and use your hands to maintain balance if necessary, but do not press down.

Beginners can start with only six to 12 minutes at an easy resistance level, increasing from 20 to 30 minutes.

Gradually increase resistance as you become more fit. Take a bottle of water to stay hydrated during sessions of more than 10 minutes.

After your step-by-step session, take a few minutes to stretch the muscles of your calves and thighs.

Mixing it

As with any exercise, you will get the best results if you incorporate variety in your training. Consider adding intervals to your staircase routine.

Do that by searching and finding the level that feels challenging but sustainable for you.

Raise the level by 1 to increase your intensity for one or two minutes, then lower 2 to recover and repeat the rest of your training.

Related: 4 simple exercises to tone your butt in no time

The unique Best Ways to Use a Stair Stepper

Stair steps are popular equipment found in most gyms. Made to simulate the flights of stairs, they have two hydraulic pedals that can be adjusted to different resistance levels.

They should not be confused with climbers, who have a set of revolving ladders like a small escalator.

Stair steps are effective in building strength and cardiovascular endurance.

Target your quads, hamstrings, glutes, hips, and calves before incorporating a stepper into your exercise routine, learn the best step methods.

To warm

It is so important to warm up before doing any strenuous activity because this will prevent injuries.

Because muscles are generally tight before a workout, they can be pulled or torn if they are not heated properly.

Do a dynamic warm-up instead of only static stretching.

Because a dynamic warm-up can include five minutes on an elliptical machine, stretching while walking and jumping.

The proper warm-up also increases the flexibility of your muscles, which helps maintain a good form of exercise. For the best results, use static stretching at the end of your workout as a cooling.

Proper way

Stair steps are fairly simple and easy to use. All you have to do is push your legs down against the pedals in a controlled rhythm.

Allow each pedal to lower as much as possible. This will allow you to move forward with a full range of motion.

Stand up straight and avoid leaning on the handrails, as it will reduce the intensity of your training. While walking, keep your hips, knees, and fingers pointing forward.

If you have not done cardiovascular exercises for a long period, start with low-intensity steps.

Time and frequency

MayoClinic.com suggests at least 150 minutes per week of moderate-intensity cardiovascular exercise or 75 minutes per week of high-intensity cardiovascular exercise.

When performing cardiovascular exercises on a stair step by step, aim for 30 minutes per day. And then if you want even more health benefits, perform up to 300 minutes of cardiovascular exercise per week.

Resistance level

Different levels of resistance provide different benefits. A low level of resistance will allow you to take a faster step and it is better to develop resistance.

A high level of resistance will slow it down, and it is better to develop strength. If you are new to the stairs, start with a moderate resistance level.

3 Exercises for Stair Master Success | Body Toning

Finally, FitStrong Fitness Personal Trainer, Carly talks you through a body toning routine that’ll help you perfect the stair master. Learn other techniques by training with Carly online today!

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.

The Real Best Cardio Stair Stepper Workout at the Gym

This October, share the message of early breast cancer detection, we will never give up


I love breast cancer awareness month.

As a breast cancer oncologist, it gives me the opportunity to spread the message of how important early detection is to improve the success of breast cancer treatment.

I am regularly surprised by the number of women who do not have a mammogram or who do it every two years when they remember it.

We know that the women who participate in the annual screening mammography are the patients most likely to detect their cancer in the early stages and, subsequently, obtain the best results.

Must read: Free fitness printables – organize your fitness journey

Except when they do not

Imagine that you have been doing mammograms faithfully like a clock every year.

You are examined in a high-risk clinic with an MRI of the breast or one of the other advanced tools available.

They performed genetic tests based on their family history, and it turned out normal. And three months after your mammogram, you feel a mass in your chest.

You call your doctor Ultrasound. Biopsy. CANCER. Unfortunately, the type of cancer that appears in this scenario is high risk. He needs chemotherapy, surgery, radiation.

And after all that treatment, your cancer will still have a significant risk of reappearing or spreading.

Imagine that your cancer was detected early. Stage 1. You were the lucky one.

You underwent surgery, without radiation, without chemotherapy. You just had to take a pill.

You had a good cancer Years later after breast cancer was just an idea, a back pain that did not go away turned out to be metastatic breast cancer.

Cancer has returned to show its ugly face after all those years. Suddenly, your luck seems to fail.

Imagine that at age 32, long before mammography is part of your vocabulary or insurance coverage, your blood test shows some abnormalities.

It is checked again and does not show changes. You go for tomographies. A “little something” is in your liver. Then, a biopsy and suddenly have metastatic breast cancer.

Before it was supposed that breast cancer should happen. Too early in life for early detection.

Imagine being standing next to a grocery store wearing pink socks, pink scarves and pink coffee cups that encourage you to “celebrate the women in your life” can make you cry if your wife died of breast cancer last March. .

Each day, 113 people die of metastatic breast cancer. For people living with metastatic breast cancer, cute slogans can be painful.

“Fight like a girl” seems to minimize your experience when you fight for your life.

“Early detection saves lives” is a painful message when you did everything right and still have metastatic disease.

“Save Second Base”, jokes and cookies that look like breasts do not feel very funny when they can not be cured. A delicate pink ribbon can be embarrassing when you’re a man diagnosed with breast cancer.

This October, I ask you to share the early detection message. To celebrate all the progress, we have treated and understood breast cancer.

But know that there is still no cure for everyone. And, as in much of modern life, we should try to understand that each of us has a different experience.

Some cancer survivors want to celebrate. Some want to make jokes. Others want to forget. Others simply can not forget because the disease does not allow them. Take the time to know the experience of those in your life.

As for me? You will find me wearing a pink ribbon and encouraging screening mammograms.

You will find me giving hugs to the leading and discouraging clinical trials for people with advanced cancer.

You will find me supporting better access to genetic testing so we can find more “cautious” (before cancer arrives).

You will find me donating my resources to support early and metastatic breast cancer research.

You will find me trying to create an October for everyone.

Cancer awareness t-shirt

I invite you to get your awesome t-shirt here, and be prepared for the moment, any suggestions feel free to write back, love to all.


Never ever ever give up

Never ever ever give up t-shirt

I think my training trip started when I was about 12 years old.

A teenager You can blame my dad for that. During childhood, my brother and I were hooked on the chips.

And I remember that Dad was preparing his version of some healthy chips for us. In the holidays we were all taking long walks by the sea, in the mornings.

He also made sure to take our serving of fruits and vegetables every day. That is history. When I became a teenager, I made my own rules. I even started spending time in the kitchen, preparing some easy recipes (roast potatoes, soup, tortillas).

Of course, I started training at that age, and I really enjoy a healthy lifestyle because it gives me energy and confidence.

Never ever give up t shirt

There is a time when I am so tired and I lose hope, but I always return to the right path.

Read: How to Get a Bigger Bum – Tone, Round and Enlarge Your Glutes Top Secrets

Everyone should be smart enough to choose a great way of life. To avoid giving up, you should find out more about why they are doing it.

Exercise for a healthy lifestyle

For the most part, people exercise because they want to lose weight. If you are one of them, I tell you this: you will get bored too fast! The results can not be seen immediately, but you are getting closer every day.

Anyway, you should exercise for much better reasons. The main reason is their happiness, because physical activities cause us to produce endorphins (a hormone of happiness).

When you exercise, you are working on your muscles and this helps you carry heavy objects (baby, grocery bags, plants). It also helps us fight stressful situations (and everything is so fast nowadays) and decreases the risk of heart disease, hypertension and diabetes.

A great fitness trip also leads to better sleep. And sleep brings us bright skin.

happiness, because physical activities cause us to produce endorphins (a hormone of happiness).

When you exercise, you are working on your muscles and this helps you carry heavy objects (baby, grocery bags, plants).

It also helps us fight stressful situations (and everything is so fast nowadays) and decreases the risk of heart disease, hypertension and diabetes. A great fitness trip also leads to better sleep. And sleep brings us bright skin.

Choose the right time for your training trip

Well, obviously the best time is in the morning when you’re cool and your body and mind are about to wake up.

Can you find a better way to do that than exercise? And if you need to get up early to get up (I do it because my son is awake at 6.30),

I recommend that you make plans for your meal the night before. Meaning: breakfast during the night, slow-cooking lunch and easy dinner.

My favorite breakfast during the night is oatmeal with everything! You can always eat fruit and peanut butter.

Another good time for physical activities is late in the afternoon. I exercise around 6 p.m. Sometimes, and it feels so good to relax after a very energetic play time.

Healthy eating and detoxification

This never gets old and some things never change. It’s time for you to start your own training trip as soon as possible!

Do you want to look beautiful and want to feel energetic? You should eat that kind of food and drink a lot of water.

That really is not difficult, and it sure is not expensive. If you use meal planning (like me), it’s easy to stay in shape and can help you not throw away your money.

Along with water, smoothies are a powerful weapon. You can chop them and also hydrate your body. Some fruits (such as grapes and lemons) help you fight fats and it is a great green light to include them in your diet.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.

Never ever ever give up t-shirt motivational

You can acquire aswell this awesome t-shirt for a discounted price and limited time here to remember to never ever ever give up.

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