Safflower Oil Benefits that You Won’t Believe

This extremely valuable oil is extracted from safflower seeds. The use of this plant has been found from the time of Greeks & Egyptians. Though today, almost 60 countries around the world cultivate this crop, but the overall amount of this herb per annum is not that large. It’s only 600000 tons per annum around the world. Check out the ultimate benefits of safflower oil below:

Healthy Heart

Very high amount of body essential omega-6 fatty acids also known as Linoleic acid has been found in safflower oil. The linoleic acid helps the body keeping a desired and healthy balance of cholesterol, thus decreasing the chances of developing atherosclerosis. It also minimizes the chances of strokes and heart attacks.

Control Diabetes

In today’s busy lifestyle maintaining a healthy blood sugar level is not lesser than a challenge. The linoleic acid present in safflower oil helps in controlling and managing a healthy blood sugar level. This oil not only helps diabetic patients keeping their blood sugar in control but also can prevent developing diabetes in a healthy person.

Weight loss

Surely most of us have tried different techniques to reduce our body weight. The Safflower Oil for weight loss is not new to the world infect it is very popular for reducing body fat without any side effect. The omega-6 fatty acids present in safflower oil helps in burning body fat. This vegetable oil is used in many food items and widely used by diabetic people to reduce weight in a healthy way having minimum changes in their daily diet. Including safflower oil for diet can help reduce the chances of diabetes, help in losing weight, and can keep the heart healthy.

Healthy Skin

The safflower oil for skin has replaced the use of chemical products to a remarkable level.  A large number of people have switched to this Ayurveda product. The high amount of linoleic acid present in safflower oil helps in improving the skin quality and appearance by making it brighter, shiner and flawless. If you apply safflower oil to your face, it gets combined with sebum (An oily secretion of the sebaceous glands) to unclog the pores that help in reducing those ugly looking blackheads. Using safflower oil for skin also helps in reducing acne and the chances of other skin diseases.  Besides this, the linoleic acid works to regenerate new body cells clearing up the blemishes and scars from the skin surface making you look younger and attractive.

Hair Health

Safflower oil is also loaded with hair and scalp beneficial vitamin – oleic acid. The oleic acid helps in increasing circulation on the scalp resulting in healthy hair growth rate and strengthens the follicles. Safflower oil in foods also results in same.

PMS

None but only a woman will know the pain & irritation of menstruation. The linoleic acid present in safflower oil helps in regulating the prostaglandins in the body causing hormonal fluctuations during menstruation. It is found that safflower oil may reduce the severity of PMS and also can regulate the menstrual cycle, working as a natural hormone supplement, without having any serious side effects.

Cooking

Using safflower oil in cooking can leave a huge positive impact on your health. Use just 1 Tbsp as cooking oil or salad oil every day. Use it for minimum 1 month and you will notice the body improvement for sure.

Nutrition

The average amount of safflower oil has approximately 120 calories whose 100 percent comes from fat. Most of them are from polyunsaturated fat known as one of the good fat. Besides this, safflower oil is also rich in body essential Vitamin E. In a single tbsp of this oil, approximately 4.5 mg of Vitamin E is present which fulfills 30% of the daily needed amount. The safflower oil capsules are also found the market as Vitamin E supplement. As it has been mentioned safflower oil loaded with omega-6 fatty acids, this helps in keeping the brain and heart healthy.

Exercises to Get Perfect Butt

If you are confused about which moves, techniques or exercises will give you the perfect hip size for a girl, then be rest assured as we have got you well covered. We have compiled a list of 6 effective yet easy exercises which are surely bound to give you the perfect buttock shape in a short span. So hop on and have a look.

Squat

The squat is obviously the most well known and popular exercise for women butts. Whenever you are thinking of doing an exercise for the bum, squats should be Numero Uno on your list because it is the queen exercise of butt-building. It increases your athletic ability, makes your body more flexible and also taxes your cardiovascular system.

Straight-Leg Dumbbell Deadlift

This exercise dramatically strengthens the booty within a short span of time. It works on strengthening and toning the glutes as well as the hamstrings. You just have to grab a pair of dumbbells with an overhand grip. Now hold these dumbbells at about arm’s length, right in the front of thighs. Stand with little-bended knees and without bending them more, bring your hips down until they are almost parallel to the floor, keeping the dumbbells close to your body. Do 10 reps every day in a set of 15-20 for perfect results.

Sprint, Backpedal, Sprint

This is a high-intensity interval training which burns quite a high level of buttock fat. To do this exercise, you need to begin at a lunge position while bending your back at a 45-degree angle. Ensure that your weight is shifted forward and then take big steps forward on your toes. After taking a couple of steps, shift your hips back and then quickly reverse the movement. You need to maintain your shape quite well and make sure that your chest remains up all the time. Do ten reps of this exercise daily for good results.

The Marching Bridge

This is a simple exercise and a good workout for perfect butt. It is super-effective, especially on your glutes and hamstrings. It also activates your entire core, hence providing good results. To do this exercise, you have to lie down keeping your face up, with bent knees and flat feet. Then raise your legs and hips until you form a straight line from shoulders to knees. Then lift a knee and bring it to the chest, then down again, then lift the other knee and down again. Do 10 reps on each leg for ideal butt shapes.

Kettlebell Swing

This is the best exercise for a girl to get perfect butt shape. It’s an effective workout for ass and booty. To do this, all that you are required to do is to hold a kettlebell with both your hands and take a position with your knees bent and feet hip-width apart. Bend your hips thereafter to form a 45-degree angle to the floor and just swing the kettlebell between your legs while keeping your arms straight. Then bring the knees straight and raise the kettlebell up to your chest. Take 10 reps every day.

Jump Squats

This is the high-intensity workout for perfect butt. It raises your metabolic rate to ensure that you keep burning fat even after completing your workout. This exercise mainly focuses on your glutes and hamstrings alongside your quads. To do it, just take a position with your feet hip-width apart. Bend your knees, then push your hips back, and jump high. Then immediately take a squat, and then jump again, pushing the floor as you take a leap. Repeat this every day for best results.

Fastest Ways to Lose Weight in a Month

Although weight loss is a gradual process and takes its own time, few exercises and habit changes can turn out to be the fastest ways to lose weight. Try the below mentioned steps to see a noticeable difference in a month.

Short Bursts of Exercise

One thing that you must remember is that no matter how many crunches you are able to do in a day; it will only help to get slightly stronger abdominal muscles. In no way, it will help you to lose that stubborn layer of fat over your tummy. If you are looking for weight loss tips, you need to stay away from those crunches and instead do more intensive exercises that engage a number of muscle groups at the same time. Do short burst of sprints or perform planks.

Get Rid of that Sugar

No matter how much exercise you do, if you don’t follow a healthy diet plan, all that exercise will certainly go down the drain. One of the fastest ways to lose weight in a month is to get rid of those excess sugar calories in your diet and replace it with proteins, whole grains, and vegetables. You can also add a touch of cinnamon to your morning oatmeal or coffee as cinnamon helps to stabilize blood sugar. Additionally, it also helps to slow the food exit rate from your stomach which makes you feel fuller for a long time.

Sleep

People underestimate the importance of having a complete sleep during the night time. Night-time is the time when you produce a high amount of ghrelin because of your tiredness. This increases your sugar and other fat-rich food cravings.  Also, not having a full sleep during the night time deeply affects your hormone production, and increase cortisol levels in your body that can lead to belly fat. One of the most under-valued tips to lose weight is to get at least 7-8 hours of night sleep.

Consume Fat

You might be confused on hearing us say that. On one side, we are asking you to tone down fat and then asking you to consume it. The difference between the two is that you need to have essential fat consumed by your body to burn sugar fat. Try to include fats that are rich in Omega 3 such as avocados, walnuts, and salmon which will keep you full throughout your day.

Vitamin C

Excess of stress can lead to you secrete more of cortisol hormones. This is where Vitamin C comes to help you balance these cortisol spikes. It is also essential for creating carnitine. Carnitine helps in turning body fat into fuel. You can use bell peppers, kiwi fruits or kale to increase the intake of Vitamin C.

Regulate your Breathing

Although you might not over-estimate the effect these weight loss tips have on your body, it is very essential to tone your body. Don’t try to hold on to your breath or take rapid shallow ones. Make sure you relax your abdominal muscles and stomach to slow down your breathing while exhalation.

Home Treatment to Get Rid of Muscle Soreness

There are many ways, methods and tricks by which you can get rid of muscle soreness causes after doing a tight workout. We have covered up some ways through which you can remove the soreness of the muscles and provide you with muscle soreness relief. So let us take a look at them.

Have Right Food

To repair themselves, your muscles require a lot of protein alongside carbohydrates. Whether you are working out to build muscle or to gain weight, you should take the right amount of protein and carbohydrates which will help your muscles to relax and repair themselves and hence be less sore. Also, for muscle pain relief, you need to drink a lot of water, at least 2-3 liters in a day, to avoid dehydration as it can increase the soreness and pain of your muscles.

Apply Ice

Application of ice on the sore muscles is one of the most acknowledged and best methods to lessen the soreness of the muscles after a workout. The best effects of ice can be felt within the first two days from when you begin the workout. You can directly apply ice on the muscles where you feel the soreness for 15 to 20 minutes and you will start noticing relief within a short span of time. This works best on sore leg muscles.

Rest

It is common sense that having rest after doing a strenuous workout is one of the best ways to help your muscles recover from the stress that they went through and hence lose the soreness. You should understand what causes muscle soreness and avoid doing the same workout before taking proper rest so as to ensure that your muscles get enough time to repair themselves and don’t go through more stress which can lead to high pain and soreness.

Massage

It is one of the most common methods which are in practice since the ancient times to help in relieving muscles pain, stress and soreness. You can go for a massage therapy or you can yourself use a handheld massager and rub it on the sore muscles for relief from muscle pain after exercise. It will help them to relax, lessen the soreness and will also make you fit and ready for your next workout session by making your muscles active.

Heat

Bringing the sore muscles near heat is one of the best and most effective ways for muscle soreness recovery and to get rid of the soreness of the muscles and the accompanying pain with it. By passing heat through to the muscles, more blood is supplied to the sore area and hence it helps in getting rid of the stiffness which is there in the muscles. It relaxes the muscles and ensures that you do not feel the pain when you go out for your next workout.

9 Whey Protein Benefits you should know

It helps in curing various diseases and problems as well and is a must have for everyone. There are many other advantages and benefits of whey protein, so let us take a look at some of the whey protein benefits below:

Aids in Weight Loss

If you are looking for some way to shed some extra weight, then the whey protein weight loss program is the best way to do so. Whey protein consists of various essential nutrients, including the likes of leucine and milk calcium, which play a huge role in protein synthesis, which is a process which leads to burning of calories. The lean muscles are preserved and there is no room for fats to survive. This, as found in many scientific studies as well, leads to a noticeable loss in weight of a person within a short span of time. Isolate whey protein, which is further processed to remove any remaining fats and has 90% protein, is one of the best whey protein for weight loss.

Improves Immunity

Whey protein improves the immune response of the body. Many people, especially kids, suffering from Asthma find this protein most useful as consuming it for a period of time increases the oxytocin response in such patients, hence reducing the chances of an asthma attack. Besides this, the overall immune system benefits from the regular intake of Whey protein and it helps in improving your overall health because a man is as healthy as his immune system which fights with all the harmful organisms to keep the body safe.

Reduces Hypertension/Lowers Blood Pressure

Many recent studies and researches have found that whey protein aids in keeping the blood pressure low and hence helps those suffering from hypertension. By doing it, it also reduces the chances of a cardiovascular disease or a stroke, making it a boon for all blood pressure patients. You must take Whey protein for a regular period of time to see its effects on hypertension. People with heart-related problems should also increase their intake of Whey protein.

Helps to Build Muscle

Whey Protein is the idle tonic for every gym-goer. Taking whey protein regularly helps in a greater relative gain in the leaner tissue mass. When you lift the weight, your muscles expand and contract back slowly as you relax. But whey protein works straight upon it and helps build the tissue which results in fewer contractions and more lean muscle. You can take whey protein before or after workout as per your choice and see the results for yourself.

Helps in the Treatment of Type-2 Diabetes

When a person has high blood sugar and impaired functionality of insulin, a hormone which stimulates the uptake of blood sugar in cells and keeps it within healthy limits, he is said to be going through Type-2 Diabetes. Taking of Whey protein by such a person moderates blood sugar, keeps increasing the level of insulin and can have as good effect as any diabetic drug.

Helps in Reducing Inflammation

Whenever the body is damaged in any which way, the immune system fights with the cause of damage, resulting in inflammation. Although inflammation in short term is alright, but under some circumstances, it can be chronic, which is harmful as well as dangerous as it can cause many diseases. But if you take whey protein regularly, then it will help in reducing CRP which is the key reason for inflammation.

Enhances Body’s Antioxidants

What is whey protein made of? It is a byproduct of cheese production and has many essential nutrients such as amino acids, leucine, and high cysteine. These when taken daily, boost the production of glutathione, which is a great antioxidant produced within the body itself. So, we can say that the most important whey protein health benefits are that it increases the production of glutathione and hence enhances body’s antioxidants.

Reduces Hunger

Another one of the whey protein health benefits is that it is highly satiating. Satiety is a feeling of fullness after having a meal, which is opposite of hunger. Whey protein fills your stomach and suppresses the desire to eat more, hence reducing hunger in the process. This way it also ensures that you consume less fat containing foods and can focus on a healthy diet plan for your body.

Beneficial in Treating Inflammatory Bowel Disease

Inflammatory Bowel Disease or IBD is a severe condition which results in inflammation of the digestive tract of a person. It has been found in various researches around the globe that regular intake of Whey protein soothes the digestive tract over a period of time and thereby helps in reducing the inflammation. Although its effects on inflammatory bowel disease are not as high as some of its other useful effects, but still it does a considerable bit in curing the disease.

Top 5 Lower Back Workouts Ideas

These are a specific set of exercises which are specifically designed keeping in mind the lower back area of the human body. Doing these exercises reflexes the back muscles and provides suitable pressure to remove the stiffness which causes pain. Down below we have shortlisted some of the best lower back workout ideas for home to help you get freedom from your lower back pain. So take a look at these exercises and get ready to do lower back workouts from your homes itself.

Exercise 1 – Leg Up The Wall

To do this exercise, you need to lie down straight on any flat surface keeping your buttocks close to a wall. Then raise both of your legs and put them against the wall. You will feel the stretch on your back. Now hold this position for about 30 seconds to a minute. Repeat it as many times as you can with minimum reps being 5. This is one of the simplest exercises and a great lower back workout which relieves you from back pain by stretching the muscles and keeping them moving.

Exercise 2 – Both Knees to Chest

This is another simple exercise and a wonderful lower back workout for men to help them resolve their back troubles. To do this exercise, you need to lie down flat on ant flat surface. Thereafter, you need to bend your knees and then slowly bring them closer to your chest. You should try to bring the knees closer until you feel a stretch in your hip area. You can put your arms around your knees to maintain the posture. Keep on holding this position for 30 seconds to a minute and repeat thereafter. This will stretch your back muscles back and forth and will allow flexibility, a lack of which becomes the primary reason for back pain.

Exercise 3 – The Camel and Cat Stretch

This is one of the proven exercises and a wonderful lower back pain workout to fight lower back pain. It specifically targets the back area and puts positive pressure on the lower back which reduces spasms and tension in the muscles. To do this lower back workout at home and get in position for this exercise, you need to get on your hand and knees and let your stomach sag. In the process, make sure that allow your back to curve down. Now hold on this position for about 30 seconds and then arch the backup and hold for another 30 seconds. Easy, simple, yet effective on the back!

Exercise 4 – Stone in Groin Stretch

This is a bit complicated exercise but is suggested by various medical practitioners to be one of the most effective exercises for the lower back area. To perform this lower back workout at home, you need to put your forearms on the floor and kneel down. Your feet should be pointed on opposite sides. Now lower your hips until you feel a stretch and some pressure on your back. This will remove the tension in the muscles and keep them flexible. You need to hold the stretched position for 30 to 60 seconds and repeat this 45 times a day. You can also slowly rock back and forth in order to increase the range and effectiveness of the stretch.

Exercise 5 – The Founder to Forward Fold

This is basically a yoga exercise with one of the best effects on the lower back pain. It can be done without any lower back workout machine. It stretches, contracts, bends, and literally shakes up the muscles to make them as flexible as they can be and hence free from possible tensions and pains. To get started with this exercise, you need to stick out your booty backward. Stretch your arms upwards and join them. This is called the full founder and it puts a good amount of positive pressure on your lower back hence keeping it fit and relaxed.

5 Best Body Building Tips to Follow for Muscular Body

Before looking out for the answer, you must know about the science of strength. Getting fit and muscular doesn’t involve any rocket science. All you need to know is that how muscles grow. It may appear to be outlandish. However, with a specific end goal to grow, a muscle should first be separated.

Keep Moving

For increasing size and inclination of muscles, you must concentrate on four fundamental activities — squat, seat press, deadlift and overhead. The huge moves are a significant approach to expand the muscles. There is a science to back that up. Examination demonstrates that compound moves, for example, the squat, enlist numerous muscle gathers and inspire a bigger hormonal reaction, making them more powerful for building quality muscle than confined developments, similar to the leg expansion. If you are new to bodybuilding, then in starting you will feel metabolic stress and muscle damage, but it is normal. Don’t let this pain divert you from your goal. Remember the phrase “No Gain without Pain”.

Set yourself Free

It’s not simply the moves that matter most; hardware additionally assumes a part. It is recommended to free weights over machines, and getting your hands on a barbell, level seat, force rack and a lot of weights. With regards to exercise machines, the best exhortation is to stay away from every one of them. In one study, which analyzed the execution of free weight clients with the advancement of another gathering utilizing activity machines, those utilizing free weights beat the machine clients, indicating stamped change in strength and balance. So, if you want to achieve the best, set yourself free and do the workout without machines.

Bear On

If your main motive is to increase your size then it’s best to organize muscle over miles. That doesn’t mean zero cardio, but only an alternate kind. Consider it- “An expert volleyball player doesn’t prepare the same path as a world-class athlete does. Concentrate on safeguarding muscles and smoldering fat. To achieve those objectives you must use slopes sprints and rancher’s stroll as a component of a cardio schedule.” He additionally proposes sled pushes and pulls, which consolidate quality preparing with cardiovascular molding. Before starting, know about your actual goals, ask a question to yourself like why you want to be muscular? And after that start your journey of bodybuilding.

Eat Up

Pressing on muscle, as a rule, requires the utilization of extra calories. However, it’s vital to concentrate on quality over amount. The eating routine of an athlete or exerciser should be different, but that should not deviate from being a healthy person. Eat healthily and avoid processed foods, sugar, alcohol, and drugs. In order to build muscles go for protein rich food, carbohydrates, and healthy fats. It is recommended to eat 1 gram of protein for every pound of your body. Protein helps in reducing fat and building muscles.  You can split the rest meals with carbohydrates and fats. With protein diet, you also need more calories. You can also take liquid meals, it is highly recommended to drink either protein shake or any other supplement 30 to 60 minutes before you start your workout.

Close Down

It’s the mix of work and rest that will prompt results. Over exercising will bring about overtraining, expanded danger of damage and ended advancement. Then again, too little practice can make building muscle a daunting task. It’s a blend of work and rest that will prompt results. You must prepare a training plan that takes into account a three day weekend between workouts. More experienced lifters may have the capacity to maintain a plan that incorporates more workouts every week. Don’t rush too fast, start slowly and then extend you exercise hours. Rushing too fast can tear your muscles in a bad way that can be harmful to your body.

Our Views

The truth is that there’s no mystery to making muscles develop. Despite the fact that the procedure isn’t convoluted, it does oblige duty and consistency. Building muscles in not a one night process, it will take time. If you try the above-mentioned ways you will surely go to develop strong muscles in short time span. What other body building tips do you follow in order to have a muscular body? Kindly share your thoughts and feedback with us in the comments section below.