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      "author": "steemitboard",
      "body": "Congratulations @tony-jatt! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@tony-jatt/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@tony-jatt) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=tony-jatt)_</sub>\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steemitboard/@steemitboard/the-steem-community-has-lost-an-epic-member-farewell-woflhart\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmQWnM36SWCPGn98nY83M1ArgweMz5fnovQEp2E4FiDdug/Wolfhart_header.png\"></a></td><td><a href=\"https://steemit.com/steemitboard/@steemitboard/the-steem-community-has-lost-an-epic-member-farewell-woflhart\">The Steem community has lost an epic member! Farewell @woflhart!</a></td></tr><tr><td><a href=\"https://steemit.com/steemtoolbar/@steemitboard/steemtoolbar-update-display-bug-fixed\"><img src=\"https://steemitimages.com/64x128/http://i.cubeupload.com/7CiQEO.png\"></a></td><td><a href=\"https://steemit.com/steemtoolbar/@steemitboard/steemtoolbar-update-display-bug-fixed\">SteemitBoard - Witness Update</a></td></tr><tr><td><a href=\"https://steemit.com/steem/@steemitboard/do-not-miss-the-coming-rocky-mountain-steem-meetup-and-get-a-new-community-badge\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmUphCGZFWgt6bJ1XTtunV7esnwy6bxnGqcLcHAV3NEqnQ/meetup-rocky-mountain.png\"></a></td><td><a href=\"https://steemit.com/steem/@steemitboard/do-not-miss-the-coming-rocky-mountain-steem-meetup-and-get-a-new-community-badge\">Do not miss the coming Rocky Mountain Steem Meetup and get a new community badge!</a></td></tr></table>\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "body": "Fat Loss Meal Plan for MEN\n\n Meal 1\nWhole grain cereals with apple\n- 5 egg whites 1 whole egg\n\n\nMeal 2\n- Protein drink\n- Apple\n- Nuts\n\nMeal 3\n- Chicken breast\n- Large garden salad with avacado\n\nMeal 4\n- Strawberries, apple\n- 6 Egg whites\n\nMeal 5\n- Protein drink\n- Banana\n\nMeal 6\n- Fish/tuna\n- Large garden salad\n\nNOTE: Remember to drink between 10 to 12 glasses of water per day",
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      "body": "Muscle Gain Meal Plan for MEN\n\nMeal 1\n- Oats with apple\n- 6 egg whites 2 whole egg\n\n\nMeal 2\n- Whole Wheat bagel\n- Protein drink\n- 1sp Flex seed oil\n\nMeal 3\n- Chicken breast\n- Large garden salad\n- Sweet potato\n\nMeal 4\n- Whole grain bread\n- peanut butter\n- Egg whites\n\nMeal 5\n- Protein drink\n- Banana\n\nMeal 6\n- Fish/tuna\n- Large garden salad\n- Plain fat free yogurt\n\nMeal 7\n- Cottage Cheese with blue berries and flex seed meal\n- Handful nuts\n\nNOTE: Remember to drink between 10 to 12 glasses of water per day",
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      "author": "tony-jatt",
      "body": "BEING FIT IS A JOURNEY YOU SHOULD ENJOY\nBeing fit is a journey which we all should enjoy by following a healthy lifestyle. Being healthy starts with thinking positive. If you mind can conceive it your body can achieve it. Align your mind to set a goal for yourself on how you want to look like.\n\nFITNESS IS HOW YOU FEEL\nRemember fitness is not just about how you look but also how you feel. Though you may come across women who look extremely thin and appear to be healthy, but from within they are shallow. The extreme dieting and starvation has left them wounded from within. And most of them have already paid a price with serious health repercussions.\n\nDIETING IS SHORT TERM AND NOT SUSTAINABLE\nAlso note, dieting is not a sustainable process. You may get the body of your choice but that would be very short-lived. Once you start eating the weight would come right back leaving you depressed. Once you have seen yourself the way you always wanted to, the extra flab will give you sleepless nights and may get you in a depression mode or make you try even more extreme measures to get to the same body which can be detrimental to your health.\n\nBE PATIENT\nBe patient with your goal, though you may come across people who have taken a shortcut to get where they are- don’t get impatient. Remember you want to stay healthy and fit for years not get thin for some time and stay depressed for years.",
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      "body": "right just stuff it with the healthy stuff lol",
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      "author": "dakashin",
      "body": "You dont get anywhere with dieting. Eat alot and excersise more often will make you healthy. Your better off stuffing your face\n![slide_317276_2917128_free.gif](https://steemitimages.com/DQmTC5aH9vjYWmktqHTtu7Z8bEqZFBgKpRf2tq9hKDoaDFA/slide_317276_2917128_free.gif)",
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      "author": "tony-jatt",
      "body": "We in our desperate attempt hope that this plans may just be the one for us (but deep down we know its not). If it can change a celebrity, it may also work on us and transform our body. But that never happens. The reasons are obvious\n\nMARKETING GIMMICKS\nFitness industry’s backbone is hope. Hope that a product or a training program will change their lives. Everything is sold from service to products on hope. And hope can be artificially triggered with the help of extensive marketing campaigns. Products displayed everywhere from tvs, malls, magazines and online. More presence means more credibility.\n\nMOSTLY ALL PROGRAMS ARE LIES\nI am yet to come across a person who tells me that i followed an “X” program and got great results. Whatever you hear from celebrities from products to programs are all well drafted tailored lies. These programs don’t work but only make a good read.\n\nACTORS LOOKING FOR VISIBILITY\nMost of the products and training programs actors or celebrities endorse are usually marketing attempts by their pr firm to get them the visibility they are looking for. These training programs are usually the well made videos craving for your eyeballs. \nMy recommendation is to read training programs, they do make a good read, but don’t follow them blindly!",
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      "author": "tony-jatt",
      "body": "Hey, I have just joined Steemit and i post about nutrition and exercise if you would like to follow me :)",
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      "author": "tony-jatt",
      "body": "ACKNOWLEDGE\nSomeone has put in so much sweat into transforming, so the least we can do is to acknowledge that person. And compliment for his/her efforts for doing so. Don’t try to judge someone by what medications, supplements he or she took to get fit. Remember we all have access to supplements, if it was that easy anyone could take three-four scoops of protein shake and get a desired body. But it is not that easy.\n\nDRAW ENERGY AND MOTIVATION\nPeople who have transformed themselves are oozing with positive energy. Try to draw that energy from them to get motivated. They are high in confidence and self-esteem, which is very contagious; take as much you can from them.\n\nDON’T GET JEALOUS\nJealousy comes naturally to all of us. But try to keep it to yourself, and use it to your advantage. Benchmark this person, and start working hard on your fitness. This jealously will only do good to you rather than you questioning this person means to get fit.\n\nDON’T TRY TO TAKE ANY TIPS\nIt’s a proven fact that people don’t share what has worked on them. Its like a mentor will never tell his student, all the moves in the book, he would want to keep one to himself, to have that extra edge.\n\nSimilarly don’t try to ask these people about supplementation, or diet, chances are they will not tell you the right thing. Stay healthy",
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      "author": "sydneyboy",
      "body": "Hmm interesting read. Hey, I have just joined Steemit and i post about travel if you would like to follow me :) Also I have a free giveaway on my post @sydneyboy",
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      "body": "IT IS A COMPLETE WASTE OF TIME\nDieting is a complete waste of time. Neither does it accelerate permanent fat burn nor does it make you any stronger. To burn fat you need to workout, to workout you need energy; to gain energy you need to eat proper – the right amount of protein and carbs. Diets are focused purely on your weight, not your wellness so be cautious. Not only will some ‘diet’ plans not give you results but harm your body alternatively.\n\nIMBALANCE YOUR METABOLISM\nAside from the emotional aspects of going on a diet, physiologically, your body naturally responds to eating less by slowing down your metabolism. If you go extreme in cutting calories instead of gradually drawing down your intake, your body will react with an impact on hunger hormones, fatigue, and for some headaches. You will gain weight easily even eating less than you did before.\n\nTRIP GUILT EATING\nDieting creates a predisposition to emotionally triggered eating. Guilt is the greatest trigger for overeating. Your relationship with food is all about being good or being bad, and food is turned into an enemy. So you think a lot about how you gave in to the enemy just now, and what a bad person that makes you, forcing you to eat your emotions away.\n\nNO CARB DIET – A SHAM\nLike we discussed earlier, carbohydrates is not your enemy. Calories are your enemy and carbohydrate does not increase your fat content in your body. Granted technically it cannot be used as a fat burner but it gives us the energy we need to use to workout to burn fat.\n\nIT STOPS YOU FROM BEING IN THE MOMENT\nYou go out with your friends and you discover a new restaurant but since you’re on a diet, all you can order from the menu are salads and water. Or after shopping you enter a fast food chain? Neither can you eat but you make others feel guilty about in front of you. And your mind is always distracted thinking about what your next meal will be or should be.\n\nYou only live once, make it a lifestyle not a frigging diet punishment",
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      "body": "WE ALL HAVE SOME BAD HABITS\nWe all have some habits which we would want to change, We presume if you are reading this post, you already know you have some if not one bad habit, which you may want to change.\n\nMost of the smokers if not all, would agree that they would want to quit smoking\nAlcohol abusers feel that they have tortured their bodies enough and now they would want to quit.\nAnd most of the overweight if not obese folks would want to quit junk food and would want to make healthy dietary changes.\nCAN YOU QUIT BAD HABITS\nBut is it possible for you to quit the bad habits. The answer is yes, you can make those changes. Habits are nothing but a repeat behaviour. Think of your daily routine.\n\nYou waking up in the morning at a certain time, is a habit. You taking a shower, going to work, all this is a repeat behaviour, which you have practiced over the years, and now is an integral part of our lives. We have conditioned ourselves to perform such activities.\n\nWE ARE VICTIMS OF PLEASURE\nBrain is a tricky little thing. It adopts the pleasure based activities without much conditioning which in a long run are much harder to break or get rid of. And the answer lies in dopamine. To perform any activity, our body’s neurotransmitters, sends signals from the brain to different parts of our body. The most prominent of these neurotransmitters is DOPAMINE.\n\nThe dopamine gets released in the body when we do something pleasurable in nature, which includes sex, work out or any physical activity. Dopamine strengthens this pleasurable feel which makes us want to do it over and over again. And when we are not doing it, dopamine creates the craving to do it again. This phenomenon holds true for drug abuse, excessive tobacco usage and why they are so hard to let go.\n\nSo does that mean we are victims of our pleasures, which we all are. Can we do anything to resist these pleasures. Yes, we can\n\nPREPARE YOURSELF MENTALLY\nWe have to be mentally strong, to be able to resist temptation. Think about the gains you would make by not doing it.\n\nREWARD\nFor achieving small milestones, reward yourself. It could b as simple as, not smoking today calls for a shopping treat, go buy yourself a t shirt or anything you like.\n\nASK FOR SUPPORT FROM PEOPLE WHO CARES FOR YOU\nPeople are always there to help you, don’t be hesitant to ask for support.",
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      "author": "cheetah",
      "body": "Hi! I am a robot. I just upvoted you! I found similar content that readers might be interested in:\nhttp://tarungillfitness.com/weight-training-for-fat-loss/",
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      "body": "Worst Mistake: Exercise And Overeating\n\nafter a rigorous exercise routine, we love to reward ourselves with rich foods and large portions.\n\nWe all love eating, and most of us have joined a fitness center, so we could eat more! Especially after a rigorous exercise routine, we love to reward ourselves with rich foods and large portions.\n\nRemember, training by no means gives us the permit to eat more, but rather aligns us with the right eating pattern. But we tend to over look all this and eat more after our work out session hoping we would achieve our fitness goal.\n\nIn order to get close to our fitness goal, it is very important to avoid overeating post workout. Here are several useful tips and hints that can assist you to feel full throughout the day, and avoid overeating:\n\nDON’T OVER TRAIN\nKnowing when to end your workout is of utmost importance. In order to achieve a fit body fast, majority of people tend to over train. But this is not the correct approach. Remember, weight loss and muscle growth will happen gradually, not overnight. Especially, when you over train on an empty stomach, you will get the urge of eating something immediately. Due to which, you may end up eating more.\n\nEAT SOMETHING BEFORE YOUR WORKOUT\nHaving pre-workout meal is important to avoid overeating after the workout. It will give you sufficient energy required to do a high intensity workout. And not just this, a pre-workout meal will help prevent muscle breakdown as well as fasten the muscle recovery process.\n\nWhen it comes to eating before your workout, you can either eat a small portion of carbs and proteins or you can make a meal that is low in calories and increase your energy level.\n\nDRINK ENOUGH WATER\nHaving enough water on a daily basis will keep your body well hydrated, enabling it to function properly during the workout. It will also boost your energy level and make you feel full for a longer period. In order to get desired results, prefer having cold water, the reason being, you body will burn more calories to heat it up during a high intensity workout. And it will also help curb post-workout hung pangs.\n\nEAT MORE OF WHOLE FOODS\nOne of the best ways to avoid over eating after your workout is having food rich in fiber. It will make you feel full throughout your day and prevent you from becoming a victim of “comfort eating.” Also, focus more on whole foods- fruits and vegetables, whole grains with low glycemic index and lean protein foods. Such foods will provide all the vital nutrients your body needs to function properly.\n\nEAT IN PROPORTION AND MORE FREQUENTLY\nNo matter whether your aim is to lose weight or build muscle, always eat small meals on regular intervals. If you train heavy in the gym, you should never skip your breakfast. Having a good healthy breakfast in the morning will kick-start your body’s metabolism. Then throughout the day, keep eating on regular intervals, after every three to four hours. It will increase your energy and keep the metabolism level high. After your workout, have boiled eggs and sautéed veggies.\n\nBut before you do anything, it is important to understand your body and its nutritional requirements so that you don’t pout on weight despite all your hard work.",
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      "body": "Putting on a few pounds of weight may not be that troublesome to those who enjoy a carefree and easy-going life. Needless to mention that it is only negligence that is blameworthy for the rising concern on weight management across the globe. If you go searching, you will find that India alone claims more than 10 million reported cases of Obesity round the year. Clearly innumerable cases go unnoticed and this figure remains ever growing.\n\nA rounded abdomen does not only make you feel uneasy about it but also serves an invitation to life threatening health issues both at the same time. Some people are just kind of okay living with it but for the rest of those who are struggling to get fit from fat, here is an important question that they need to answer for themselves. Are you really ready to put in all you got to get there? If your answer is yes, the very first thing you will have to do is closing your eyes and ears to unnecessary suggestions and deluding commercials claiming guaranteed fat loss. You must understand that there is no fat burner out there better than your determination. Now you be that fat burner and burn those layers around your body. All you need to do is follow a scientific approach.\n\nWhat’s the science behind fat loss?\nEverything around you is nothing but plain and simple science and factually none of them go against the law of nature. Likewise there is a simple law to weight management as well. If you acquire more energy than you spend round the clock, you are bound to gain weight. Clearly now, if your goal is to lower your weight you need to spend more energy than you acquire every day. You can also choose to acquire lesser energy than you spend by eating less but things work well only after coupling both the stratagems.\n\nConsidering the ways to spend more energy, what comes promptly to you mind? Running, Skipping or Treadmills? Following are the two most accredited approaches to spending energy and burning calories:\n\nCardiovascular exercises\nResistance training or weight Training\nPeople who think that they are going to get lean running on the treadmills and doing crunches for like forever, are not completely wrong. Whatever physical activity you perform, you are definitely going to spend those calories. However, there co-exists another approach to burning the same calories with far more better results. We call it resistance training or weight training.\n\nWhat are the benefits of Weight Training over Cardio?\nCardio is a shorthand dialect or slang generally used when talking about cardiovascular fitness. It has a direct relation with the cardiovascular system in the human body which constitutes the heart and the circulatory system. Cardiovascular exercises make your heart pump more oxygenated blood around the body and consequently also help the heart and the circulatory system grow stronger meanwhile burning calories whereas weight training lets you burn calories while you tone your muscle fibers.\n\nFollowing facts would be worth considering to understand the benefits of resistance training for weight loss specifically:\n\nWeight management:-\nWeight training has a variety of advantages the most pronounced being weight management. Its helps you shed unwanted fat deposits alongside improving muscle mass density. Though losing fat and building muscles both at the same time is not very practical but this is generally achievable in phases of months.\n\nLooks do matter:-\nJogging, running around and doing all those cardiovascular drills won’t give you that aesthetic look. On the other hand Weight Training with added resistance helps you tone your muscles and earn that aesthetic look you have always aspired for.\n\nIs it the fat or muscle you are losing?\nIt is important to understand that when you burn calories there is no way you can dictate your body whether to burn fat or muscles for energy. Weight training comes with an added advantage that you can burn those calories and keep your muscle mass intact. It’s no new science that when you stretch and flex your muscles during resistance training, you break the muscle fibers which then grow better if fed with adequate protein through a balanced diet.\n\nBuilding Strength and Endurance:-\nStrength and Endurance are two aspects of weight training. Lifting weights not only helps your muscles get stronger but also builds up stamina over the course of time. Experts say heavy weights with low to moderate repetitions are the key to strength whereas moderate weights with higher repetitions add to endurance. Even if you are looking forward to build strength, it would be advisable to go with moderate weights if you are a beginner.\n\nBoost in athletic performance:-\n\nThe perception that only running can build stamina is somewhat incorrect. The stamina you build up from weight training increases your athletic performance miraculously. The only point worth considering would be that it requires patience, punctuality and discipline.\n\nTrue solution to Stretch marks and flabby skin:-\n\nAfter having lost a considerable amount of weight the next unwelcomed issue generally faced is the loose skin and the resulting stretch marks. Despite the Internet being saturated with remedies to loose skin, none of them seem to actually work. No oil or cream can get you anything other than disappointment. What’s the reason for Stretch marks and flabby skin? It’s nothing but the extra skin that used to hold up your fat and now that the fat is lost it is left hanging around. You can either leave it up to the elasticity of your skin and wait for it to shrink back or you can fill it up again, this time with muscles (consider an example of saggy arms). Though this is not a full proof remedy but this is what actually works if surgical treatment is not an option.",
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      "body": "Background\nTribulus terrestris has a long history of use for a variety of conditions. It has been suggested that it was used in ancient Greece and India as a physical rejuvenation tonic. In China, it is used as a component of therapy for conditions affecting the liver, kidney, cardiovascular system and immune systems. It has also been used in Eastern European folk medicine for increased muscle strength and sexual potency. Despite its history of use, there is limited human data available in order to evaluate its clinical effectiveness.\n\nAlso known as: Abrojo, Abrojos, Al-Gutub, Baijili, Bulgarian Tribulus Terrestris, Caltrop, Cat's-Head, Ci Ji Li, Common Dubbletjie, Croix-de-Malte, Devil's-Thorn, Devil's-Weed, Épine du Diable, Escarbot, Espigón, German Tribulus Terrestris, Goathead, Gokhru, Gokshur, Gokshura, Nature's Viagra, Puncture Vine, Puncture Weed, Qutiba, Small Caltrops, Tribule, Tribule Terrestre, Tribulis Terrestris, Trubulus, Tribulus Terrestris\n\nPeople Use This For\nOrally, tribulus is used for enhancing athletic performance, male impotence, spermatorrhea, gonorrhea, kidney stones, and painful urination. It is also used for angina pectoris, hypertension, hypercholesterolemia, treating anemia, Bright's disease, cancer, stomatitis, hepatitis, inflammation, nasal tumors, atopic dermatitis (eczema), psoriasis, rheumatism, leprosy, and scabies. Other uses include improving digestion, treating flatulence, colic, coughs, sore throat, headache, vertigo, and chronic fatigue syndrome. It is also used as a laxative, for stimulating appetite and milk flow, childbirth, as an abortifacient, aphrodisiac, astringent, diuretic, tonic, mood enhancer, and vermifuge.\n\nDisclaimer: Check with your physician if you have any medical condition before using.",
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