What’s More Important to Lose Weight? Nutrition or Exercise


Perhaps the first question that comes in the mind of any individual who decides to change their physique is: “What really matters more nutrition or exercise?”

An interesting issue that besides trainers, has for long been concerning nutritionists, scientists and fitness coaches.

There has been debate on more than one occasion in an attempt to favor one or the other. Usually, the answer depends on the goals: reducing excess weight or increasing muscle mass.

The truth is, however, that nutrition and exercise are inextricably linked, moreover – they are part of the same formula – the one of success. Depending on your goal, it may look different, but it is always linked to the calorie balance between the calories you eat and the calories you burn. It is absolutely impossible to achieve any results,  without paying attention to both!

However, in certain stages, it is necessary to give preference to one component in order to increase the chances of success.


When to pay attention to nutrition and when to exercise?


Option # 1: If you are a beginner, concentrate on eating!


At this point, your muscles are not used to physical activity and almost every workout program can produce positive results in both increasing muscle mass and melting excess fat. Therefore, you do not have to strive to perform the most difficult and intense exercises.

Even the perfect workout program is not able to save you from eating errors!

On the contrary, a bad diet often makes the efforts you make in the gym useless. You will desperately train and continue to accumulate fat if you do not keep track of calories and macronutrients. That will prevent you from achieving your desired goal.

For this reason, if you are in the beginning and have poor knowledge of proper nutrition, you should first obtain comprehensive information on the subject. Nutrition should become your top priority. Improving nutrition, rather than a change in exercise plan, is more likely to contribute to rapid and quality progress.


Here are some basic principles of nutrition:


– Divide your daily calorie intake between 5-6 meals instead of the standard 2 or 3 meals;

– Eliminate non-nutritional foods such as trans fats and hydrogenated vegetable oils and refined carbohydrates;

– Replace them with “good fats” (monounsaturated and polyunsaturated in the right ratio) and natural, unprocessed carbohydrates;

– Enrich your menu by including complete sources of protein.

– This is the base without which you are nowhere. Once you lay the groundwork for future workout progress, improving your diet will be much easier and will happen on its own.

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Option # 2: If you are advanced, concentrate on your workouts!


The time has come when the diet is adjusted and there is no need to make any further changes in this direction.

However, in training, things are quite different. The training plan that you prepared at the beginning should certainly be changed periodically.

At this point, your body is already accustomed to a load of strength training. This means that if you have adapted to a training program relatively slowly so far and it has yielded almost instant results, then adaptation will happen faster in the future, and therefore progress will be more difficult to achieve.

But “difficult” is not equivalent to “impossible”. If it’s not difficult, then you’re not making enough effort, right?

What should become your primary goal is to seek out and apply new training methods that will challenge your body.

The good news is that the training variables to increase the effectiveness of the workouts are many – you can change the intensity, volume, series, reps, breaks between them, and apply different training methods such as superseries, pyramid, dropships and more.


So, for overall long-term results, first, adjust your diet and then your workout plan.


Remember that if workouts allow you to take a step forward, then eating errors always go back two steps.

Therefore, if you want to move confidently towards your goals, always remember the following:


Nutrition and exercise are equally important and should not be separated!


They go hand in hand, complement each other, and work in sync to make achieving our goals possible.

Reach the dreaming body!

You can do it!

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6 ways to a Balanced Life and Happiness




What does my body want?


Let’s understand how we can improve our bodies. What can we do to significantly extend our stay here? Not only that, let’s understand how we can make our bodies much better and more optimal? Live the way we always wanted.

To be healthy, have a lot of energy so that we can do whatever we want with our body. It is not our limit, on the contrary, it gives us full freedom and helps us?

To understand all this, we must first find out what its needs are. Yes exactly! Our body has needs that some of us are quite disturbing significantly. The human body, like the body of every living being, is infinitely more perfect than the most perfect machine ever bold.

Our bodies are made up of 100 trillion cells


Each one of us is a whole universe that we govern with the free choices we have, the decisions we constantly make.

Consider yourself managing a whole universe of cells.


Do not underestimate them, because each of them is a separate organism. In addition, each of them works in complete synchronization with all others.

Each of them is ready to give his life at any moment for the good of the whole organism, each of them is ready to die at any moment, so that you can be well, sacrifice for you.

The cells are just like us, they have needs, they communicate with each other, they know what is happening, they are ready to sacrifice for a cause (you).

Depending on the care you take for your body –

depend and the signals it will send you –

Overweight is a problem affecting an increasing proportion of humanity.

It can be a cause of many health problems such as diabetes, cardiovascular disease, high blood pressure, some cancers, sleep apnea, liver disease, kidney disease, skin problem (cellulite, stretch marks, acne), pregnancy problems, and more.

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Being overweight also leads to some behavioral and personality problems.


Even we don’t admit it, there is subconscious discrimination against overweight people. Do you know that, according to statistics, overweight people find  harder work? They are also more prone to depression, low self-esteem and a number of other emotional problems. To prevent all this, do not forget about your body’s needs:

– Treat it like a friend because

“Your body is your temple”

Movement is life!

– Take its time.  Just 5 minutes of normal showers are not enough. Once a week perform exfoliation procedures, massages, manicures, pedicures.
– You are forbidden to speak badly about your body.  “What fat thighs I have”, “My ass is big” … this must stop! Negative thoughts lead to negative consequences!

– Thank for your body. Your body is your most loyal servant, who deserves a big “Thank You” for serving you faithfully and defining much of what you are. To thank him, practice regularly, practice your favorite sport. So you will constantly prove how beautiful it is and how many amazing things it can do.

Would you give your body everything it needs?

I think it would be in your favor to do it.

Reach the dreaming body!

The choice is yours! You have the power to turn your home (body) into your ally, with which to achieve all your dreams!

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6 Hormones That Are Responsible For Your Fat Filling.

How To Deal With Them?


Men lose weight much faster than women and much easier.

This fact is indisputable and has long been proven by nutritionists. For years, you may be struggling with diets and sweating for hours in the gym and the result is unnoticeable.

Why some lose weight easily and others fail?


Have you tried your best to lose weight, but your efforts failed?

Maybe you should check your hormones. Women are very vulnerable to hormonal imbalances, food cravings, and slow metabolism at all stages of their lives. All three things, in turn, are affected by premenstrual syndrome (PMS), pregnancy, menopause, and daily stress.

Studies show that appetite, weight loss, metabolism, and female hormones are inextricably linked. Studying women hormones can help to control weight more effectively in combination with a personal diet and exercise routine.

Unfortunately, women are more vulnerable to hormonal imbalances than men.

Hormones affect women of all ages, as well as their biological cycle and daily life.

Hormone effect


The usual rule of eating less – spending more is only partly true. The main cause of overweight is metabolic disorders and hormonal imbalances.

The effect of hormones on human life is reflected in the rate of metabolism, the presence of appetite, weight loss or weight gain, and other physiological processes.

And the first thing you need to do before engaging in “self-monitoring” is to consult an endocrinologist.

A complex female body is always dependent on hormones. And in 70% of cases, the cause of being overweight is precisely the hormonal imbalance.




This hormone regulates appetite and is responsible for energy metabolism. It is no coincidence that it is called satiety hormone or the major fullness hormone.

Low levels of leptin lead to increased appetite and obesity. If there is a lot of fat in the cells of the body – the levels of leptin increase, thereby commanding the brain: “Stop!”.

And the abundance of leptin creates a high probability of thrombosis.


It is produced in the gastrointestinal tract and causes a feeling of hunger. It stimulates the nervous system and protects the cardiovascular system. If you eat often then you will have low levels of ghrelin, but anxiety and depressive stress will increase it.

Increased levels of the hormone in the absence of food reduce anxiety. It turns out to be a vicious cycle – after a diet, brutal appetite, and hunger wake up, which is very difficult to suppress.

Regulation of ghrelin and leptin

Therefore, you should eat 4-5 times a day, of which 2 meals will be light snacks. Special attention should be paid to breakfast, it must be mandatory.

Estrogen and progesterone

The effect of female sex hormones manifests itself after 45 years when women enter menopause. Low estrogen contributes to the deposition of fat cells in the abdomen. Low levels of progesterone cause the body to retain more fluid, which is why body volume increases.

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Disorders of the menstrual cycle and polycystic ovaries sometimes occur due to elevated testosterone levels. This leads to uncontrolled weight gain, the appearance of facial hair, acne, and infertility. During menopause, lower testosterone levels reduce metabolism, which also becomes a cause for weight gain.


It is produced by the pancreas and plays a very important role in the metabolism of fat, suppressing the activity of enzymes that break down fat. Insulin promotes the processing of excess sugar in adipose tissue. If you love sweet, know that excessive amounts dramatically increase your insulin levels, and as a result, extra pounds appear

Thyroid hormones

Thyroid disorders can lead to weight gain. Thyroid hormones are activators of fat cleavage. At low levels of these hormones, hypothyroidism develops – a disease in which fat deposition is dramatically increased. And with hyperthyroidism, there is exactly the opposite, a sharp loss of weight and a lack of nutrition


It is a growth hormone that promotes weight loss. Usually activates the separation of cells from fat and their cleavage. Low levels of somatotropin inhibit all processes in the body.


It’s called the stress hormone. The main reasons for its increase are stress and lack of sleep. Increased levels of cortisol enlarge appetite. To cope with this problem, many women eat sweet and feel relieved. Those who are constantly in psycho-traumatic situations often gain weight, even if they do not overeat. This is due to a metabolic disorder leading to overeating based on nerves.

Endocrine diseases, diabetes, increased levels of sex hormones are all closely linked to uncontrolled weight gain. In order to identify and eliminate the pathology, a special laboratory test must be performed.

Here are some tips to help you avoid weight gain:

– Eat only when you are hungry and at regular intervals;
– Consume food wisely and don consume unhealthy products;
– Avoid alcohol and sodas;
– Exercise regularly;
– Sleep at least 7 hours a day;
– Find a useful way to get rid of problems and stress;
– Consume less bread and dairy products;
– Drink enough water;
– Consume foods or supplements rich in vitamins and minerals;

– Check your hormones;

– Increase your metabolism, which after puberty begins to decline at different rates. Take advantage of the true story of a woman who used the power of the hormones in the female body, has found a solution and helped over 16,000 other women to lose weight successfully in the last year.

– Do not give up!

Do not choose an easy or difficult way to lose weight. Choose the CORRECT one and enjoy life!

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6 ways to a Balanced Life and Happiness




3 Proven Meditation Practices


How often do you hear “Get out of your comfort zone!”, “Test and expand your boundaries!” Meditation is one way to do it. You don’t need to climb Everest to test your limits. You can also do it in your body. And the benefits of practice are reflected in all areas of your life.

In order to become what you want and have the life you want, you have to control the kind of thoughts that you hold most often and longest in your mind. This is where meditation helps. To be an architect of your life. And your mind is a drawing board while your body is the contractor.

The benefits of meditation are numerous. A real weapon for achieving goals.

Some simple tips for starting a meditation:


– It is advisable to meditate every day, if possible at the same time, in order to be able to create a new habit.

– Do not drink coffee before meditation.

– Do not meditate after eating and choose a time of day when you are not full of energy. When you are full of energy, it is better to use it in a creative or training process involving your body.

– Prepare the place where you want to meditate, open a window to change the air, and if you want you can use aromatic oils/sticks. This is not necessary, but it is useful because you are changing the environment and it is easier to break the model you are in to enter the new meditation model.

– Choosing a not very bright place and comfortable clothes is a tip similar to the previous one – optional

– However, it is extremely important not to be interrupted during meditation, so switch off your phone, close the doors, and put a warning signal to others not to disturb your peace of mind.

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3 Types of Meditation


1. Transcendental Meditation or TM


This is the perfect exercise to pause to recharge your body and calm your mind. It’s like breaking the “reaction to the world” model. Even after waking up, we are able to interact more with the world than with our inner world. This is a moment in your daily life where you take your complete control over your mind and strengthen its connection to your body and mind.

So you are more in tune with the world. The practice is very simple. This is the easiest meditation that pays well for the effort you will make. Choose a mantra to repeat in your mind. The mantra must be a word or expression that has no meaning or value to you.

The idea is that your mantra does not trigger specific thoughts or states. You can also use sound like Ommmm, Mmmmm, or whatever you want. Your job is just to repeat it and come back to it when you feel you are thinking about something. And this is done for 20 minutes. 2 times a day. It is a good idea to do this meditation and visualization once after waking up and once between 1 and 3 hours before going to bed.


2. Preview


To prepare for the daily life and the goals we want to achieve. Ideal for goals, high productivity, unleashing potential and achieving “The Flow” (when the things you want to achieve happen with ease). Some call it “good luck”.

According to the ancient Tibetan meditation arts, luck comes when the body and mind are harmonized. When thoughts and actions become one. And the visualization helps with that. Luck is a natural state of mind, so we are all deeply drawn to it and happy when it comes to us. It is in each of us and is just waiting to be discovered. And there is a way to bring it into our lives.

However, if we seek it in an unreasonable way – selfishly – we are raising obstacles ourselves. A simple example is when we judge the things that come into our lives, even the good ones. In our selfish desires to receive more, often our attitudes towards the small riches in everyday life are neglectful and arrogant.

Yes, each of us deserves to have more, but that does not mean exercising a great ego towards the little things. In this way, we ourselves begin to train such behavior towards greater goods. And ultimately, we reject all good opportunities in our lives simply because they are not in line with our great selfish fantasies.

Be humble and accept everything you receive. Luck never comes as you expect it, so open your hearts to happy surprises. We never know where or how our greatest happiness will come. For example, the people we fall in love with. They just appear from somewhere, without planning in our lives.

Tibetan masters also advise that you can keep your luck by sharing it and learning from it instead of showing off with it. Use it by showing others how to get lucky referring to your own experiences and practices that helped you.


The idea of visualization


The idea of visualization is to have control over your states, through imagination, by presenting pictures in great detail and adding to the sounds, colors, smells, and specific sensations and feelings. And to intensify these feelings so that they are permanently installed in you.

The way to practice visualization is to imagine the desired result as if it were already a reality. This process sets your body into action to realize this reality. If you imagine the ideal workplace or position, your body will be more prepared to respond constructively or create situations that will trigger that reality.

This means that if anxiety or insecurity has prevented you from having this job or position so far, then they will gradually disappear from your behavior and in their place will generate more confidence and creativity.

This effect is made possible by the inner feeling that you know exactly what you want and have a strong desire to achieve it. And to such people, the environment responds with support to help them achieve what they want.


3. Zen meditation


It helps to find a solution to a problem … and not only. This meditation trains the willpower extremely well. What actually does this meditation best when we have a problem and are looking for a solution is that it helps us not to think about the problem for a while. Thus, the decision is more likely to catch us fast.

Here’s how to apply it:


– Close your eyes and count from 1 to 10.If you feel a passing thought before reaching 10, go back to 1. And when you reach 10, start counting again. Interestingly, very few people can get to 10 for the first time. And the second time is even more challenging.

– Another way to apply this technique is by focusing on your breathing. Inhale for 3 seconds and exhale for 5 seconds. Do it 3 times. Then inhale for 4 seconds and exhale 6, again 3 times. Then 5 and 7. Do as long as you feel comfortable.

Exercising control of breathing in this way is an ideal practice for instantly calming the body, getting out of stress, and recharging energy for a short time. It only takes 3 to 5 minutes of practice to feel the effect and feel ready to do anything right now.

It’s also ideal when you catch yourself postponing. Do the exercise and you will have the power to be activated.

Of course, there are a number of other types of meditations that improve brain function, the respiratory system, and successfully combat insomnia, fatigue, anxiety.

Don’t choose the easy or fast path to your desired life!

Choose the CORRECT ONE! Meditate!  

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6 ways to a Balanced Life and Happiness

Are You a Rational or Emotional Person?

Are You a Rational or Emotional Person?

Welcome to the Quiz Are you a rational or emotional person?


Are you a rational or emotional person? You will find out after taking the Quiz.

Enjoy it

1. Do you have waves of emotions?
2. Do you try to avoid awkward situations and people with whom you feel uncomfortable?
3. Do you seek approval for your actions among all your acquaintances?
4. Do you have the ability to look at yourself from the side?
5. Are you afraid to be alone?
6. Do you have the feeling that you no longer control the course of your life?
7. Don't you think that the feeling of depression is a sign of weakness?
8. Don't you think that one hundred percent of good relations are generally impossible?
9. Do you have a sense of isolation from the outside world?
10. Do you ever dislike yourself?
11. Do you get depressed?
12. Do you have the feeling that you can no longer give anything to anyone?
13. Don't you think that your acquaintances don't treat you very well?
14. Do you avoid contact with people?
15. Do you feel dissatisfied with yourself and hide your malice?
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6 ways to a Balanced Life and Happiness