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      "body": "Hello steemit, today I will give you a few reasons why you should try intermittent fasting, whether you are into training or if you just want to make your life better and healthier!\n\nI 've been using this diet for 2 months now and I'm thrilled with the results.\nMy weight remained the same, but I have lost around 5% of my bodyfat.\n\nSO WHAT IS INTERMITTENT FASTING???\n\nIntermittent fasting  is an eating pattern that cycles between periods of fasting and eating.\nIt doesn’t specify which foods you should eat (you can eat carbs as well) but rather when you should eat them.\n\nYou can say , it’s not a diet in the conventional sense but more accurately described as an eating pattern.\nIntermittent fasting is a diet in which you eat 8 hours and fast 16 hours in a day.\n\nSo for me it looks like this:\n\n\nI wake up around 9AM then I drink my coffee (caffeine addict) and then I go and hit the gym on the empty stomach. After I sweat my ass off around and come home, I eat my first meal around 12 ( chicken with rice and veggies).\nUsually around 3 PM i eat my second meal ,and around 8-9 PM my last meal for that day.\n\nScience says IF can help you lose weight , but even better, research has linked it to improved blood sugar levels, decreased risk of heart disease and cancer, and, according to neuroscientists , it might just help your brain ward off neurogenerative diseases like Alzheimer's and Parkinson's while improving mood and memory.\n\nOther than that IF makes your day much simpler. When you wake up you don't need to worry what to have for breakfast you just take a glass of water and start your day.\n\nHOW DOES IF WORKS? (In short)\n\nAt its very core, fasting simply allows the body to burn off excess body fat. It is important to realize that this is normal and humans have evolved to fast without detrimental health consequences. Body fat is merely food energy that has been stored away. If you don’t eat, your body will simply “eat” its own fat for energy.\n\nInsulin rises when we eat, helping to store the excess energy in two separate ways. Sugars can be linked into long chains, called glycogen and then stored in the liver. There is, however, limited storage space; and once that is reached, the liver starts to turn the excess glucose into fat. But when you fast your body starts to consume fat for energy because you glycogen reserves are empty and that's the beauty of IF.\n\nFor the end few more health benefits:\n\n* Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3–6% and fasting insulin levels by 20–31%, which should protect against type 2 diabetes \n\n* Inflammation: Some studies show reductions in markers of inflammation, a key driver of many chronic diseases\n\n* Heart health: Intermittent fasting may reduce “bad” LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance — all risk factors for heart disease\n\n* Brain health: Intermittent fasting increases the brain hormone BDNF and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease\n\nTHANK YOU FOR YOUR TIME!!\n\n\n",
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      "body": "Hi! I am a robot. I just upvoted you! I found similar content that readers might be interested in:\nhttps://www.bodybuilding.com/fun/becker3.htm",
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      "body": "You have a minor misspelling in the following sentence: <blockquote> training then start doing SPLIT training(each muscle group train seperately)*.</blockquote> It should be <i>separately</i> instead of <i>seperately</i>.",
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      "body": "There are three basic human body types: the endomorph, the mesomorph, and the ectomorph. Despite what it might feel like at times, you're not completely bound to one category or the other. Your lifestyle, genetics, history, and training style all play a part in how you look, and you can definitely change it over time.\n\nThat said, many of us to have certain tendencies toward one group or the other. Here's what typifies each one:\n### ***1. ENDOMORPH***\n\n![endomorph.png](https://ipfs.busy.org/ipfs/QmSafxSFN4FzK82qXFPRgDKFdgBaGXkNXWJZSQ8SUuDuGs)\n[SOURCE](https://www.bodybuilding.com/fun/becker3.htm)\n\nEndomorphs are adept at storing fuel, with muscle and fat concentrated in the lower body. The endomorph is the hardest body type to have in terms of managing your weight and overall fitness, but to get a more balanced physique, you should focus on developing your shoulders and stripping away excess fat from your lower body. A low- to medium-intensity cardio plan will help you shift fat, as will a 1,750-calorie-a-day diet that’s high in fibre.\n\nSome Endomorph characteristics:\n\n* Naturally chubby\n* Round, soft physique\n* Short neck\n* Tapered limbs\n* Long trunk\n* Prominent thighs and/ or upper arms\n* Limbs can appear short (until weight loss)\n* Wide bone structure\n* High levels of body fat (may be overweight)\n* High fat-to-muscle ratio\n* Strong bones \n* Maintains higher weight/ BMI range\n* Good posture\n* Prone to knee and feet problems\n* Good flexibility\n* Low center of gravity...\n\n## TRAINING FOR ENDOMORPHS:\n\n\n**Goal is to fasten the matabolism and to lose some of the extra body fat!**\n\n\n*-Often aerobic training at least 4 x a week (30min) with 50-65% intensity.*\n\n*-High volume weight training with short breaks between sets(30-45s).*\n\n*-First month or two \"full body\" training then start doing SPLIT training(each muscle group train seperately)*\n\n*- Get at least 8 h of sleep*\n\n*-Each muscle gruop max. 8 sets of 8-12 reps for chests, arms,back and sholders\n                                                                   12-25 reps for legs and calfs*\n\n### ***2.ECTOMORPH***\n\n![ectomorph2.png](https://ipfs.busy.org/ipfs/QmRpX4WZLhjv3GdrXZEvKMxDJpLXSZfhBkvc5pzVFhQcEx)\n[SOURCE](https://www.bodybuilding.com/fun/becker3.htm)\n\nAn ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when gaining muscular weight is their biggest goal.\n\nEctomorphs tends to have a lean build, long limbs, and small muscle bellies. Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms.\n\nBeing an ectomorph doesn't mean you're doomed to be weak, though. You can still get remarkably strong, and you can be every bit as fit and healthy as someone who looks larger and more muscular. But if you want to gain weight, you'd better be prepared to eat like you've never eaten before.\n\nSome Ectomorphs characteristics:\n\n* Skinny\n* Small joints/ boned\n* Long arms and legs\n* Linear physique – “ruler body shape”\n* Small shoulders\n* Lightly muscled\n* Small chest and buttocks\n* Low body fat (without exercising or following low calorie diets)\n* Can eat anything they like without weight gain\n* Fast and efficient metabolism\n* Difficulty gaining weight\n* Hyperactive\n\n## TRAINING FOR ECTOMORPHS:\n\nGOAL  IS TO GAIN MASS AND MUSCLE GROWTH!\n\n*-Mostly weight training, basic exercises(squat ,deadlift,bench) > isolations.*\n\n*-often changing of routine and progressiveness*\n\n*-6-8 sets per muscle group with 5-10 reps*\n\n*-rest between sets 60-90s, and get at least 8 h of sleep*\n\n*- Minimum aerobics activities*\n\n### ***3. MESOMORPH*** \n\n![mesomorph.png](https://ipfs.busy.org/ipfs/Qmemc431NcwoFBM65SRp6SYVAuZK7CgJLAU4yGgLXbf39F)\n[SOURCE](https://www.bodybuilding.com/fun/becker3.htm)\n\n\nThe mesomorph has a middle-of-the-road build that takes the best of both worlds. They tend to have wide shoulders, a narrow waist, relatively thin joints, and round muscle bellies.\n\nIn short, if you're a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not—and you're not necessarily healthier than the other two types, either. But you may be able to \"bounce back\" from being out of shape more easily than the other two body types, gaining muscle and burning fat with comparative ease.\n\nThe key here is to make the most of your body shape. That means following a progressive plan that will make you stronger and more athletic by increasing your power without getting too bulky. To fuel your workouts, you’ll need around 2,500 calories a day, getting plenty of wholegrains but limiting your total fat intake.\n\nSome Mesomorph characteristics:\n\n* Naturally lean\n* Naturally muscular\n* Naturally strong\n* Medium size joints/ bones\n* Wider at the shoulders than the hips – i.e. chest dominates over abdominal area\n* Broad/ square shoulders\n* Female mesomorph: defined hourglass figure\n* Male mesomorph: V or rectangular shape\n* Efficient metabolism\n* Gaining muscle is almost effortless\n* Losing fat is almost effortless\n* Responds quickly to exercise\n\n## TRAINING FOR MESOMORPHS:\n\n\n\n\n*-Use basic and isolation exercises*\n\n*-Mix strenght training with high reps training*\n\n*-All combinations of reps per set are equally good*\n\n*- Aerobic activities no more than 3 times a week*\n\nTHANK YOU FOR YOUR TIME!\n\n",
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      "body": "Hello guys , I'm sorry for my absence, I have been really busy so I'm going to make it up to you starting with this useful article about improving your stability and balance.\n\nBalance and stability -The words may seem interchangeable, but they are not. The words are closely linked, of course, but they aren’t a two-way street, because it is possible for an athlete to have one but not the other.\n\n**Balance** - is the ability to neutralize forces that would disturb equilibrium. Most healthy people have balance to one degree or another. Simply watching a young toddler take those first steps is evidence of this.\n\n**Stability**-   is measured in the level at which one can retain one’s balance while experiencing factors that disturb balance. In short, stability is described by the answer to the question, “How balanced are you?”\n\nNow lets see some of the best exercises for balance and stability.\n\n***1/***  ***SINGLE LEG ROMANIAN DEADLIFT***\n\n![RDL1.jpg](https://gateway.ipfs.io/ipfs/QmQTfQS5FsRfiwKJPc5o9a5wBBzmNp8tRVj2KLsUHatCFL)\n[SOURCE](https://www.google.hr/search?q=single+leg+romanian+deadlift&source=lnms&tbm=isch&sa=X&ved=0ahUKEwja2NH5lcnaAhXEx6YKHZMxDlYQ_AUICigB&biw=1366&bih=662#imgrc=mxenG5hOzt1rnM:)\n\nStand on left foot with knee slighlty bent, right leg flexed so heel is off ground and a dumbbell in right hand. Push hips back and lower the dumbbell slowly towards the ground. After passing below the knee, return to the top. Keep back flat and chest up for the duration of the movement.\n\nSimply by standing on one leg, you are challenging your static balance, which is comprised of 3 separate sensory systems, including vision, somatosensory (proprioception, touch, pressure, vibration, muscle stretch), and vestibular (equilibrium). By incorporating the Romanian deadlift movement on one leg, you are now additionally challenging your dynamic balance. \n\n***2/ REVERSE WOODCHOP***\n\n![Reverse-Wood-Chop-526x421.jpeg](https://gateway.ipfs.io/ipfs/QmRGhLq7bZ16FdXzf7sqjQtmRd13FP1c3aUJNZ7TxoyXNU)\n[SOURCE](http://www.triathlete.com/2015/03/training/five-exercises-strong-swim-core_112836)\n\nUsing a medicine ball or cable, start in a squatted position with weight slightly over your left foot. While keeping arms straight, simultaneously stand up and rotate arms and torso diagonally to the right so that medicine ball/handle is over right shoulder. Your arms should be fully extended towards the ceiling at the end of the movement. \n[source](https://www.mensjournal.com/health-fitness/full-body-stability-workout/)\n\n\n***3/ SUPERMAN PLANK*** \n\n![superman_plank_pose.jpeg](https://gateway.ipfs.io/ipfs/QmaNMskA65Ustx3eWZ3oCCmUR15ZUK4fCQAgEUu3WsNwZE)\n[SOURCE](https://plankpose.com/core-killer-superman-plank-exercise/)\n\nStart with the standard plank position in which you hold the body in a straight line, your back is completely flat, neither arched nor rounded.\nSpread your legs, in this way it will be easier to hold the balance.\nWhile you keep this plank, extend one arm forward and simultaneously lift your opposite leg. So if you extend your left arm, lift the right leg up.\nKeep your body straight and steady as you raise your arms/ legs.\nHold this position for 5 seconds (if this fails, start to work with two or three seconds).\nBring your arm and leg back to the normal plank position and repeat with your other arm and leg.\nFocus on stretching your arm forward, and leg – backwards.\n\n\nThank you for your time.\n\n",
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