The 3 Causes Of Muscle Growth

There are three mechanisms of muscle growth: the tension that is put on the muscle, metabolic stress and muscle damage. They are all regarded as causes for muscle growth, one more than the other.


The stress placed on the muscle, both by the force production and by the stretch of the muscle, is considered essential for muscle growth. And the creation of a ‘mechanical overload’ (= gradually increasing the mechanical tension on muscle fibers) is the most important factor for muscle growth.

Simply explained: you want to progressively overload your muscle tissue, to be able to handle more over time. You need to get progressively stronger: doing more reps, taking more weight or doing more sets.

So progress in your strength and training volume is the primary goal when you want to build muscle mass.


Several studies support the potentially muscle-building role of metabolic stress, developed through exercise.You can imagine ‘metabolic stress’ as the acidification you experience during training at higher repetitions.

Metabolic stress is obtained when a muscle relies on anaerobic glycolysis for its ATP production. This then results in lactate production, which then gives the ‘acidification’.


Although the processes by which muscle fibers increase in volume and the processes by which they are repaired differ greatly, muscle damage is considered by many researchers as one of the stimuli for muscle growth. For example, eccentric training in function of muscle growth is often presented as superior to concentric, because of the greater muscle damage it generates. But this potential added value can be attributed to the greater mechanical stress due to eccentric training compared to concentric.

When muscle damage is avoided during training (for example, by working with the same training program for a longer period of time), current literature indicates that it does not negatively affect muscle and strength building .

Gym Fitness Tips

Even if you work hard in the gym, there will be no results if you do not pay attention to your diet.

Nowadays, every second product has the words “fat-free”. So why do people in the Western world become fatter instead of leaner?

The answer to this is that many people confuse “fat-free” with calorie-free and that is simply not the case. The obsession with fat-free products tends to deceive people because if you overeat anything, even fat-free products, and you don’t burn the calories, your body stores excess energy as fat.

A study published by The American Journal of Clinical Nutrition has shed new light on the fact that calories do count – not just fat. The Journal reported that total calorie intake was the determining factor when it comes to weight loss, not dietary composition.

The word “calorie” represents heat and therefore energy. Proteins and carbohydrates each contain 4 calories per gram and fat 9, which means the energy is more concentrated.

Each nutrient has a different chemical structure and performs a different function in the body. All foods consist of carbon, hydrogen and oxygen, with proteins also containing nitrogen.

In other words, ‘calorie energy remains a calorie energy, whatever its origin. When it comes to weight loss, the amount of food energy consumed must be less than that consumed. So there must be a calorie deficit.

So, lying around on the couch and watching TV, while burning calories, is not a good way to get rid of energy.


So tell your friends who only count grams of fat when it comes to their food intake, to start counting their carbohydrate intake as this is where most people go overboard.

The bowl of fat-free cereal with fat-free milk at nine o’clock in the evening to silence the hunger pains probably contains 300-600 calories.

One must learn to think of energy when one thinks of calories.

Fitness Tips – 2

“I don’t want to exercise with weights, because if I stop, my muscles will change into fat”

This statement cannot be true physiologically!

Muscles and fat are two completely different tissues in the body and one cannot be changed in the other. It is simply physiologically impossible. It’s just as impossible to change your bike in a motorcycle.

Muscles consist of small fibers, which can only become smaller but do not disappear. Even if, for whatever reason, you stop exercising, the muscles can be rebuilt.

Many studies confirm that it is much easier for people who were previously fit to reach that condition again than for people who get fit for the first time.

That’s why friends, who were previously fit, started and maintained a new exercise program so much easier.

2 Weight Loss Breakfast Smoothie Recipe

Weight Loss Breakfast Smoothie Recipe – 2 Recipes I personally used to help lose 50 pounds

Are you looking for good weight loss breakfast smoothie recipes? When I lost 50 pounds, I made my own milkshakes for breakfast and it tasted great and kept hunger at bay for hours. In this article I will share with you.

banana and some raspberries

Recipe Smoothie # 1

My first smoothie I made was very simple by the way.

You need half a glass or orange juice, half a banana and some raspberries – around 10 or so.

The DO is the base you need for any smoothie and the banana gives a certain thickness to the smoothie. Otherwise, it does not taste healthy enough. Raspberries give a wonderful explosion of flavor.

This recipe is very easy to make and tastes great. Berries are great for weight loss because they have a low glycemic index, which means they are slow burners and will help prevent hunger.

Recipe Smoothie # 2

This is also a very good shake. It is very similar to my previous recipe. Once again, you will continue playing for a few hours until well into lunchtime and it will be exactly what your brain wants to be productive in the morning.

This time apple juice is used as the base. The same amount, about half a glass. Add the average banana, as usual but this time replace the berries with mango pieces of a single.

This has a very different taste, but it is also very satisfying. Mango, brings a great texture to this smoothie, and is a better alternative if you do not like the seeds of getting caught in the teeth. I must warn you, though – mango pulp can also get caught in your teeth, but it’s generally not that problematic!

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Lose weight fast? Ways to Lose Belly Fat Fast at Home

Why do I have belly fat? I don’t eat that much at all!

Some people don’t really understand why they have a thicker belly with more belly fat. They think they live healthily; they do not eat that much at all and indeed move a little. Unfortunately, the body is slightly more complicated than that: eating little and exercising enough does not mean that you will not get belly fat!

To lose belly fat and lose weight, you also need to know the cause of your belly fat. Belly fat is an important energy reserve for your body. This was particularly useful many millennia ago, when it was not always certain that people had enough food. But even now you still need your fat reserves.

The problem arises when the fat reserves become too large and you store too much fat. You will then get excess body fat. And you don’t get that just by eating too much and too unhealthily: paradoxically, you can also get a stomach by eating too little. Your body will be very careful with the energy that it does get, so the rest is stored as belly fat.

In this article you will learn what you have to eat to get rid of your belly fat. Do not be afraid; you are not prescribed a diet that only consists of lettuce and nuts. In fact, you can continue to eat very normally and still lose weight around your belly! Read on to discover 4 ways to lose belly fat quickly.

For a flat and tight stomach you will (possibly) have to lower your fat percentage!
Nutrition plays an important role in this. That is why Oscar Helm (weight loss coach) has made an easy-to-follow week menu incl. Recipes, so that you know exactly what you can eat.

Know what you eat

You now know that too much and unhealthy, but also too little food can lead to excess belly fat. What do you have to eat to prevent belly fat? And what to get rid of belly fat? The most important food here is: healthy carbohydrates, healthy fats and fruit and vegetables. We explain this further.

Healthy carbohydrates are very important for your energy supply. We now know that your body will save on energy if you eat little, which means that you still get belly fat. By eating lots of healthy carbohydrates, you get enough energy without too many harmful substances. Healthy carbohydrates include sweet potatoes, oatmeal and quinoa.

Many people who want to lose weight quickly around their stomach do not understand that they need to eat healthy fats. Doesn’t that only make you fatter? Nothing is less true; Healthy fats are very important for your body and ensure that you are less likely to feel hungry. Healthy fats include omega-3 fatty acids (in fish) and vegetable fats.

Fruit and vegetables are included in every diet. Without fruit and vegetables you will miss many important vitamins and minerals. Unfortunately, the majority of people do not eat enough fruit and vegetables every day. You can eat vegetables almost unlimited to lose belly fat (especially leafy vegetables), fruit a maximum of 2 pieces per day.

Your hair Growth and the 5 myths in Hair Loss

You will probably have noticed that your hair grows more slowly on some parts of your head than in other places. That is because of the hair growth cycle. Further in the article we also briefly go into the myths, the hair loss models that are there with regard to hair loss.

The growth rate of your hair

women hair loss

Our hair does not all grow at the same time. Hair falls out, goes into a resting phase and starts to grow again. In some animals, that cycle is different. Those hairs all fall out at the same time (the molting) and all start to grow again at the same time. Fortunately, this is not the case with us because otherwise we were all temporarily bald.

The 3 hair phases

Our hair is in 1 of 3 phases.

The anagen phase
The catagen phase
The telogen phase

The anagen phase

This is the growth phase that lasts between three and five years. Sometimes even up to seven years. That explains why some women have very long hair and other women never get long hair. For example, if you have an anagen phase of seven years and your hair grows one centimeter per month, your hair is 7 x 12 centimeters and therefore 84 centimeters. If you have an anagen phase of three years, your hair will never be longer when 3 x 12 centimeters is 36 centimeters. If your hair also grows slowly, so not that centimeter per month, you can forget about “long hair”.

With a normal cycle, 82 to 92% of the hair is in this phase.

The catagen phase

This is the phase in which the hair is in the resting phase. No new hairs are created. This phase lasts a few weeks and about 1% of the hair is in this phase.

The telogen phase

Here too no new hairs are created. But hairs fall out. This phase can take three to four months. At the end of this phase new hair is created again. As soon as the new hair comes out of the skin, the anagen phase starts again.

The follicle unit

A word that you regularly encounter with hair problems. A follicle unit consists of 1, 2, or 3 (sometimes even 4 or 5) hairs that are surrounded by collagen. This is important in hair transplants because such a follicle unit needs to be transplanted in its entirety.

Five myths in hair loss

1. Bad blood circulation

Hair loss is not caused by poor blood circulation. If it were there, hair transplants could not work and we now know by now that hair transplants work. The head is even the most perfused part of the body. The point is that the hair follicles receive sufficient nutrition. I once saw a device at a congress that made it possible for you to stand on his head. The theory was that this would increase blood supply to the head and thus combat hair loss. Nonsense of course.

2. Hereditary hair loss occurs only in men

Not really. It also occurs in women and even more. The pattern is only different and women have more options to camouflage their hair loss.

3. If you let the hair cut short, it will become thicker

Even if not true. It may seem thicker because the hair becomes thinner on the tips. If it is cut it seems temporarily thicker because the thinner points are off.

4. Less hair loss with less sex

Fortunately, it is not true. It is thought that male testosterone can be guilty of this. However, it is the by-product of testosterone, called DHT, that can affect hair loss. Studies have shown that sexual intercourse has no influence on both hair loss and hair growth.

5. Too many hair treatments cause hair loss

Hair loss comes from within. Of course there are treatments that can damage the hair that is outside the scalp at that moment. As long as the hair follicles are not damaged, the new hair growth is just as good as for those treatments. you can find out more, hair growth supplements…

Tips for beautiful wake up

Most women prefer not to look in the mirror early in the morning. Edges around the eyes, impurities, tired skin and limp hair, typical characteristics after getting up. Read these tips and tricks and you will love to look back in the mirror in the morning. why not check here

Thick Eyes and Dark Spots

Rarely is there a disease behind the dark spots of the eyes. Usually the blue veins that shine through the thin skin under the eyes. Eye rings can also occur if the skin is very dry in this area and forms wrinkle lines. The light is therefore irregularly reflected and leads to dark shadows.

Swelling to eyes can be caused by an allergy. By contact with pollen or a certain food the body gives more histamine. This is a biological amine which is released in an allergic reaction. The release of histamine also leads to swelling. But eating salt in the evening can also lead to thick eyes the next morning.

What can you do against it?

Avoid eating nibble delicacies or salt after 18:00. The excess salt leads to swelling of the eyes, because the salt goes to the places where the water is stored in your body. Those who want to eat something salty in the evening should drink plenty of water.

Apply a proper eye cream in the evening to prevent wrinkles. Pay attention to whether you have properly removed your make-up every evening! If your make-up remover or eye cream burns, you should change the product immediately.

Smooth skin

You wake up broken in the morning? Guilt to spend his nights at a party with lots of smokers and an uncomfortable sleeping position during the night. After much intake of nicotine, the bacteria attack the skin cells. But soft pillows or sheets can also cause wrinkles.

What can you do against it?

Take care of your skin in the morning with everything that lifts your skin again and so smooths the wrinkles from the inside. Moist masks or slightly moist creams also smooth the skin.

You can also do a pillow check: With soft down pillows measuring 80 x 80 centimeters, you can sink deeply and wrinkles on the face, neck and décolleté in the long term. Better are fixed cushions made of latex or foam in the size of 80×40 or 60×60 centimeters.

Gray Skin

The causes for pale and gray skin are multiple: First, the blood flow in the night is smothered, so that the fine vessels in the face receive less oxygen. And those who still have low blood pressure, wake up in the morning with a pale face.

What can you do against it?

Against this help creams, rich in caffeine, which stimulates the microcirculation and provides the skin with new energy. It is best to apply this cream with a massage. This forces the nutrient care to work again. In addition, regular peels ensure soft, smooth skin.

Unclean skin
Like pimples on the morning of an important meeting or appointment. The causes are different: Stress, the wrong cream, weak hormones.

What can you do against it?

Against this, products that calm the skin with eucalyptus, zinc and salicylic acid and regulate talc production. The spots are best covered with a stick in the complexion of the skin, which are especially suitable for skin impurities. Pay attention to the moisture content of the cream and the non-greasy consistency. Important is a good cleaning in the morning and evening, which deep cleanses the skin and reduces the pores.

Push up tips for the hair
Your hair is unruly in the morning or hang flat and limp on your head?

What can you do against it?

You get long hair back in shape, if you only divide your hair lotion in your hairs, wrap it on 4 thick curlers, blow with a hot blow dryer and finally fix it with some hairspray. Ready is the full bunch! With short hair wax or volume spray helps a chaos.

women hair loss

Hair problems: What is Androgenetic Alopecia?

Alopecia androgenetics is a form of hair loss that occurs in both men and women. Male baldness is the most commonly used term for this form of hair loss.

Alopecia androgenetics is part of the natural process of the body and is influenced by race, gender, age, heredity and hormones. The chance of this form of baldness is greater when it occurs in the family.

Alopecia androgenetics in men

Alopecia androgenetics can occur at a young age. 30% men are already (largely) bald before the age of twenty. Forty percent is bald for his forty and seventy percent for his seventy.

In men, baldness generally begins on the sides on the forehead (coves) and on the crown. Eventually the bald spots grow towards each other and the bald spot gets bigger and bigger. For some men this means that they are completely bald.

Alopecia androgenetics in women

Women can also suffer from ‘male pattern baldness’. With them it is usually a lighter form. About forty percent of Dutch women experience alopecia androgenetics in the course of their lives, especially after the menopause.

In women, due to alopecia androgenetics, usually no bald spots are visible. Most of the time they get thinning of the hair when they get divorced. The divorce eventually gets wider.

Some women experience a more rare form of androgenetic alopecia, where the hair loss is the same as in men, with bald patches and inlets. Then there may be a hormonal disorder and humanization. Blood tests then indicate increased levels of testosterone.

Women can also be confronted with ‘monkshap alopecia’. This occurs during the post-menopause and the hair loss then concentrates on the crown, where a bald spot develops.

How does androgenetic alopecia arise?

In androgenetic alopecia, androgens (male hormones) play an important role. Testosterone, among other things, promotes shrinking of hair follicles. This makes the hair grow faster and at the same time the growth phase is shortened, so that a hair follicle is used up faster. A hair follicle can only produce a limited number of hairs.

In the early stages of baldness, the hair follicles produce very small, thin hairs, the so-called vellus hairs. Because these hairs are thinner and lighter, there already seems to be a bald spot.

How can androgenetic alopecia be treated?

If androgenetic alopecia is treated at an early stage, the kaling process is still reversible to a certain extent. Use of medication is possible to combat baldness. The most commonly used medications by men are minoxidil and finasteride. Women also often use minoxidil or hormones that block the action of androgens, such as anti-androgens or estrogens.

How fat must your food be if you want to lose yourself?

21day flat bellyMany of us love greasy food, and dive merrily into pork roasts, chips and the hot cocoa with whipped cream. But how fat should the food be? And what type of grease should you choose if you want to keep yourself healthy and slim and have good energy for training? Experts guide.

how to lose weight

Is Mayonnaise Healthy? And what about butter, chips and nuts? It is actually not that easy to find the latest knowledge about fat, but it is worth trying. You have both lots of health and energy to gain by choosing right in the fat jungle, and the time with the great fat scare is over. It can be said in another way.

If you eat too little fat, you may end up looking like a windy, old lady with missing eyes and creaking joints. The fat from your food helps ensure that your skin is healthy and can retain moisture, that your eyes retina can show you the world and that your joints are properly lubricated.

In fact, you can even reduce pain from rheumatoid arthritis if you remember your ration of fatty fish. As if that were not enough, your brain and mood also work better when you eat fat – that is, of the good kind. “Fat is essential for cellular health and for taking up fat-soluble vitamins such as vitamin A and vitamin D.

If you focus on your health, you can safely eat at the high end of the interval. This means that you can eat pesto, olive oil and mayonnaise with a clear conscience. However, you still need to choose your fat with care. All fat is not created equal and there is a difference in how the different types work in the body.

Most people know that fats from foods such as cheese, butter and meat are considered the villain in the fat thriller in your refrigerator. They are especially blamed for increasing the risk of cardiovascular disease. But now something is happening with our knowledge of this kind of fat. “It’s time to look a little more nuanced on the saturated fat.

Not too greasy

While waiting for the green light for the cheese board on Friday night, you can stick the spoon in the pesto instead – at least if it’s touched on a good oil. Precisely this kind of fat has long been condemned and is particularly responsible for the fact that we just do not end up as the wind-dry lady from before.

But even if it is healthy to eat olive oil, nuts and avocado, you still need to keep your intake at a certain level. No matter how delicious it is, you can’t just eat loose. “First of all, we simply don’t know what happens in the body if you just give up the fat.

That kind of extremes is not being investigated. At the same time, it is important to understand that the fat recommendations are also created from an overall view.

If you want to lose yourself

And then there is of course the weight’s weight influence. If you look at the cold facts, you get nine calories each time you eat one gram of fat. Whereas protein and carbohydrate only cost you four calories per day. gram.

In addition, you use more energy to break down protein and therefore some of the calories are lost in the process before they can sneak on the side legs. Fat, on the other hand, has the body relatively easy to digest, nor does it satisfy as well as protein. Nevertheless, the researchers do not think that you just need to save on the fat if you want to lose weight.

Diet Dos & Don’ts: 5 Reasons You Don’t Lose You

About 90 percent of those who lose weight go back on. Why? We have found some of the most common reasons why your cure is not major.



Losing weight is just a matter of burning more calories than you consume. Your weight does not necessarily say anything about what you eat, but to a greater extent how much you eat. Therefore, powder shrubs, juice cures, soup cures, fasting cures and starches can be scary, but often unsustainable. You can live on juices, soups or air free meat for a limited time, but at some point you get enough and what do you have to return to? Your old habits that gave you the old body. If you want a lasting weight loss, you need to change your basic training and eating habits so that you get a balance in your energy intake and consumption.


If you have also lived on boiled chicken and steamed broccoli or have tried a soup or cabbage, you probably know why it is so important not to eat too monotonously. If your food becomes too dull, it is a matter of time before you throw the towel in the ring. In addition, there is a greater risk of missing important micro- and macronutrients if you eat the same. Instead, find five easy and healthy dishes that you always have in the back of the days when it all sails or inventiveness is lacking.


Do your hand shuttles from the nutshell to the mouth during the day? Or do you always have to bring a piece of fruit to the desk when you pass the fruit bowl? The invisible snack arm can quickly cost you a kilo or two. Instead, keep eating only scheduled meals, and refuse the rest. You will be surprised how many almost whole meals it runs out in a week.


ADVANCE – Unless “what you want” covers broccoli and chicken. There is an expression in the fitness world called “you can’t outrun a donut”, which has come to the world based on the theory of training for a weight loss. It is much easier to eat 600 calories than it is to burn them. When running at high speed an entire bell hour without a break, an average woman burns about 600 calories. It is like a bottle of wine, a rye bread with a medium sized avocado, eggs and a little chiliolie or two small cheeseburgers from McDonald’s.


It’s tempting to skip a few meals to see quick results, but it can rarely pay off. It often ends up emptying your fridge because you can’t control your hunger. Instead, make a plan for what to eat. Always have a healthy snack in your bag and NEVER GO THE HOLIDAY IN THE SUPER MARKET. It is no coincidence that the candy and snack shelves are located at the checkout! Take on the temptations and turn up broccoli, cabbage and coarse vegetables. They put a good bottom and nourish and energize the body with few calories.

fat burn naturally

5 Reasons You do not Lose Yourself

1. You think it’s healthy

Fruits, nuts and fitness breakfasts are healthy for you, right? This contains a lot of vitamins and essential nutrients, but they are also very energy-tight. 100 grams of natural almonds actually contain 574 kcal!

Guess what? It’s more than a typical Big Mac… that contains 495 kcal. When eating almonds is 10-20 grams enough.

Fruits contain a lot of (fruit) sugar (fructose) and can cause increased blood sugar, which will destroy a slow and constant metabolism: Instead of burning stored fat, the body prefers the sugary and fast energy found in fruit. Many products that claim to be healthy are full of both sugar, fat and carbohydrates. Just because there is 50% less fat, it doesn’t mean it contains a little fat, only that there is 50% less fat than the terribly high amount found in the original.

fat burn naturally

To solve this: Stop categorizing foods as “healthy” and “not healthy” and find out how large your daily calorie intake is and what it should be. You can be shocked when you find out how much your daily calorie intake of “healthy snacks”, such as fruits and nuts, is! Then you should create a diet plan to get the right amount of essential nutrients such as: carbohydrates, protein, fat, minerals and vitamins. Stick to it – for a long time: guaranteed results.

2. You only do cardio and Endurance Training

If you live on the treadmill but have never lifted a single kilo, you will miss one of the most important pieces in the fitness puzzle. Strength training prevents damage by strengthening the joints, but it also builds muscle mass which increases your burn (metabolism). Bonus: Thanks to increased metabolism, you will continue to burn calories long after you finish your workout.

How to solve it: Simple, find yourself a personal trainer to get started with a strength training program and you will feel great progress in a short time.

3. You do not have a specific goal and you give up too quickly

If your only fitness or health goal is to: “Lose weight and look good.” Then I can say right away; You will fail. Because, like a task without a deadline, where there are no consequences if you do not deliver, it will never be handed over. It’s just not motivating enough to get you into goal. There must be more specific.

To solve this: Set yourself a more specific goal; for example, losing 0.5 kg a week, or being strong enough to lift your body weight in squat within a certain period. And to reach a goal like that, you need a plan. A specific plan. Eating healthy and growing more exercise is not a plan. It is a wish. Find out how much to eat and what to train each week to make progress. Schedule each meal and workout all week. And stick to it!

4. You think you burn more than you actually do

You really killed your training pass! Now is the time for a real treat! GAINS! … No! You think you’ve burned 1000 kcal, but in reality it’s more to 550.

To solve this: Get yourself a heart rate monitor or similar to measure activity and energy levels. Or get help from a personal trainer / professional nutritionist, or dietician. Then you have another to account for, and that will strengthen your self discipline.

5. You close your eyes to hidden calories (Cheat on your diet)

A little bit of salad dressing, lick the spoon clean, eat a few food while you prepare it, a little ketchup on the chicken, an extra scoop of oatmeal, 2-3 olives out of the jar in the fridge .. But that’s nothing, just one little can then not hurt? Or? You justify this with these thoughts at all times.

A salad is one of the healthiest dishes you can eat, but when you top it with bacon pieces, cheese, nuts, dried fruit and a creamy dressing, you can double the calories it contains in a snap. For example, there are 100 calories in 10 small croutons. When all these little innocent foods gather, they can easily burst your kcal budget with hundreds of kcal daily. Then you will be left to believe you are following the diet, being demotivated and believing that you cannot lose weight even if you are on a diet because in fact you have actually eaten more than you would normally.