How to Gain Weight Fast?

Here are some quick tips to increase your metabolism to increase muscle mass and gain weight in a healthier way:

1. Eat 6 small meals through out the day

This is one of the most important things if you want to increase your weight. Eating small meals throughout the day will help your body to absorb the nutrients properly and digest the food properly.

2. Portion size

There is a common myth that fats are not good for health. There are certain type of fats those are good for your health. You must eat a variety of food at the same time and your diet should include good sources of fats like Fish and Linseed oil.

Calculate your daily calorie requirements and make sure you exceed those limits if you want to gain weight. The ratio for Carbohydrates, Protein and Fat should be 4:4:2 respectively. This will help your body get all essential nutrients.

3. Protein Intake

Do not take excessive protein, the body will absorb only as much as is required. To increase the requirement of your protein intake you must exercise and lift weights. Natural sources of protein are better than those powders that are very expensive and have the same benefit as their alternatives.

Sprouted legumes are great sources for protein and other important minerals. If you are a vegan bodybuilder than sprout can be called your alternative to egg. It has great health benefits; it increases your weight and also helps to build up your immune system.

4. Resistance training

Weight lifting whether in the gym or at home can do wonders. Try to do it three days in a week. This will help the body to recover from the damage on the exercise days. Oil massage can help in fast recovery.

The good old school exercises like lifting dumbbells and barbells alone can help you get what you want. Push-ups and pull-ups can help you get your body in shape and while at cutting phase it can improve your results. Squats are important for endurance and increasing metabolism of the whole body and improving leg shape.

5. Avoid Cardiovascular

Avoid jogging and running for long hours. Have you seen any marathon runner who is not skinny? Running is a cardiovascular exercise that burns the fat and muscle in the body. However do not stop doing cardiovascular altogether. It is important for the body to function well. Try to do cardiovascular twice a week and make sure that it does not lie on the same day as weight training.

Swimming is another good cardiovascular exercise, but try not to do it for a longer period of time. It will not help your body in gaining weight.

6. Running on stairs

Running stairs and climbing mountains is one of the best exercises to boost your metabolism. If you have a higher R.M.R. (resting metabolic rate) chances are that you will absorb more nutrients and build up body tissues resulting into increased body weight.

Again try to do this type of exercise only once a week. It can also be helpful if you want to have sharp cuts of muscles in the body.

7. Herbs

Herbs as supplement can help your body recover through the damage easily. Herbs like ginseng those are found in ancient system of medicine can help you in increasing your metabolism and gain power.

These herbs have virtually no side effects. However you should make sure that you consult your doctor before consuming any of these. Make internet your friend and research what type of herbs would be beneficial for you.

8. Rest and recover

Resting is as important as doing the exercise. Your body needs a break after a tiring workout. Try to have a gap of at least 48 hours to get enough rest your body needs. Early to bed and early to rise makes a man healthy, wealthy and wise.

9. Stop Worrying

This is scientifically proven facts that worry and curry is the cause of most of the diseases. Stop being worried about anything. This will not help you in any way. The best way to fight anxiety and worry to stand up and do something against it. The body wants to react to the problem it is facing and if you do not do anything you are in a way suppressing the urge to fight. This can lead to disturbed metabolism and losing good muscles. So indulge into activities that will help you in being happy and worry free. Do not be worried about small problems in life.

10. Calorie intake

Measure your calorie intake. This is another very important thing in your journey to weight gain. Make sure you eat more than your calorie requirement. This will help your body to absorb those extra proteins and nutrients to build up more muscle mass.

Extra Tip: If you ever hit the plateau take a long gap between your exercise days and then kick start again. Remember that without resistance training you will not see the results.

How to Achieve Good Health & Prevent Premature Death ?

We live in an age when doctors' fees, hospital costs, and many medical treatments are incredibly expensive and disease statistics are off the charts. It makes pretty good sense to take preventative measures and protect yourself as much as you can from debilitating disease and premature death.

While building a head turning physique is great, maintaining good health should be priority number one. In fact, it is practically impossible to lose body fat and get in better shape if you health is poor.

The hard part is that good health, just like a better body, must be earned. And that means you will be required to put in a bit of hard work. But it is hard work that must be done, and everyday is an opportunity for you to express your appreciation of life by working hard to sustain a high level of well being.

Do you know of anything more worth working hard for than your own good health? I sure don't. In this era of nutrition neglect, doctors are getting rich off of your failure to pay attention to your health. Due to this neglect, millions of people are overweight, and even more people consistently get sick each year with preventable disease.

While symptomatic relief may just be a few pills away and usually within arms reach, covering up the symptoms with prescription medication is not going to restore your health. Preventable measures are your best course of action.

So are doctors to blame?


The average doctor is not going to teach you much about nutrition, he is usually just going to follow his training and give you a treatment in the form of a shot or prescription. All this usually does is mask the underlying source of the problem.

But the doctors are not completely at fault, you can't even really blame them. That is what they are taught to do, and it usually works. But the standard medical approach is not a long term success plan. Don't let your doctor get rich off of your ignorance and lack of focus. Have some accountability for your health and stop the bad habits that lead to your sickness or fatigue in the first place.

Doctors can only get rich off of you if you live your life the wrong way. If you are chronically fatigued, sick, or just run down, it is probably time to take a hard look at your nutrition habits.

If you have chronic headaches, stomach aches, rashes, or just always feel tired all of the time, this could be a warning sign that something bad is brewing inside you. You could be poisoning yourself through the food you eat, and the air that you breathe.

If the body is overloaded with toxins from bad water, bad air, pesticides, and food additives, it is left virtually defenseless against bacteria, viruses, and disease. This makes the body more susceptible to a variety of serious ailments, most of which are completely preventable. It also makes fat loss virtually impossible.

So what do you do?


It is important that you provide the body with the vitamins, minerals, and nutrients that it needs to be healthy and function at its peak. You can get all of these essential nutrients from natural, pure, and whole foods, specifically in the form of organic fruits and vegetables.

Organic fruits and vegetables are loaded with bioflavonoids, phytochemicals, enzymes, carotenoids, vitamins, and minerals. Essential components for building a lean body that is healthy, strong, and full of life.

Keep in mind that you should not be eating just any old fruit or vegetable, it is important that the fruits and vegetables you eat are left their natural states and unaltered by man so that these vital nutrients aren't destroyed. Vital nutrients are typically killed through bleaching, heating, processing, salting, and preserving, and foods altered using these methods are usually toxic to the human body.

Eating whole, unprocessed, natural foods like fresh organic, raw fruits and vegetables will help you build a body that is lean, healthy, and strong.

Have you noticed that it is difficult to exercise when you feel terrible? If you have ever thought about heading to the gym while feeling tired, run down, had a headache, belly ache, etc, you know exactly what I mean.

Some people do everything right in the gym, but destroy their chance of achieving their goals because they have bad nutrition habits and have created a toxic environment within their bodies. That is not a recipe for good health.

If you want to be healthier and look better, it all begins with what you put into your mouth. If you eliminate man made foods and focus on eating foods that are natural, pure, and whole, like raw and organic fruits and vegetables, you will have much more energy, be sick much less, and supply your body with the nutrients necessary to build your best physique ever.

Steps to Boosting Your Immune System Naturally

Let’s find out how to boost our immune system naturally.

One simple thing that can be done is to try and reduce as much stress in your life as possible. One of the negative side effects of stress is that it weakens your immunity. A form of meditation that is effective is to think about positive things, and this will reduce your stress levels. You can also exercise regularly, as this has also been known to lower stress levels. Both of these things, if done consistently, can make your life much less stressful, and keep your immune system strong and healthy.

Diet and digestive health have long been known to have a direct effect on our ability to fight off colds and flues. The digestive system is very sensitive to stress levels, and when you become stressful your stomach releases more acid than usual. This can lead to acid reflux, or irritable bowel syndrome, both of which indirectly affect the strength of your immune system. Also, it is important to eat properly and reduce your sugar intake as these both affect immune system health.

Eating a healthy diet is important, and you can also supplement your diet with specific types of vitamins that help the immune system. First off, you should take a multivitamin because it contains numerous small amounts of trace minerals your body needs. It has been proven that regular doses of vitamin C do help boost the immune system. Researchers have also found that Vitamin D helps replace vital components needed when we can't get out in the sun as much as needed.

Consider these areas when you want to boost your immune system more naturally. I think if you put these suggestions in to practice you will see that you are not sick as often.


By Elijiah Rampart

How to Increase Oxygen in Blood

We all know that we need adequate amount of oxygen in the body in order to live a healthy life. The oxygen that we inhale from the air is then mixed with the blood which carries it to each and every cell and tissue in the body. However, if there are low levels of oxygen in the blood, then it can lead to many health issues. Did you know that lack of oxygen in the body is one of the leading causes of persistent fatigue in humans, and can lead to conditions like depression and mental fogginess! You would be surprised to know that more than 15 million people in the United States alone visit a healthcare specialist every year with complaints of low oxygen saturation levels. The normal blood oxygen saturation level in the human body is between 95% to 100%. However, if the level is less than 90%, then the levels are considered to be pretty low. For this, one must be aware of the possible ways of how to increase oxygen in blood so that there is adequate supply of oxygen in the entire body. It is necessary as the brain itself consumes about 12% of the total oxygen consumed by the body. What can be done about the same is explained as under.

Different Ways to Increase Oxygen in Blood

In case the oxygen levels are too low, the condition is known as Hypoxia. As mentioned earlier, if the level is as low as 90%, it is known as hypoxia; although many a times the levels go as low as 80% resulting into severe hypoxia which can actually be life threatening. There can be various reasons for low oxygen levels in the blood which include breathing in high altitudes, chronic obstructive pulmonary disease (which is the fourth leading cause of death in the United States of America), sleep apnea, and pneumonia and so on. The medical treatment depends upon the causes of low oxygen levels in the blood. But there are ways of increasing oxygen in the blood through some lifestyle changes. These are discussed as follows.
Breathe Fresh Air

I know, I know... how can you breathe 'fresh air' with so much of pollution around? Well, I agree to it, but then one must take the necessary precautions to keep the quality of air as good as possible. Avoid accompanying friends for smoke even if you have quit smoking yourself. Try to wear a mask when passing through extremely polluted areas. Make sure your space at home and/or office is well ventilated. Keeping plants around your living area is also a good option as they produce oxygen and consume carbon dioxide. Bottom line is to make sure you don't expose your nostrils to a 'more polluted' environment.

Exercise Regularly

Exercising regularly is not only good for shedding those extra pounds and increasing stamina, but it also contributes towards increasing the levels of oxygen in the blood. Of course by exercising I don't mean you run 4 to 5 laps daily! Even a normal brisk walking daily for about 30-45 minutes, can help increase oxygen levels in the blood. This is so because exercise makes the brain and body demand more oxygen, as a result of which the body increases the blood flow in the body supplying more oxygen to the cells. Even breathing exercises early in the morning can prove to be of help by opening the abdomen and lungs to inhale enough oxygen. Practicing Yoga in this case would be a good idea. Therefore, following a healthy and active lifestyle is a good and natural way to deal with hypoxia.

Improve Your Posture

The only natural way to increase the oxygen levels in the body are through breathing adequate amounts of oxygen. You can breathe better through improving your posture while breathing. An example for the same would be to avoid crouching! Always sit and stand straight with your shoulders at the back to be able to take the maximum amount of oxygen rich air into your body. Check if you are stooping right now while reading this article... if you are, then stop it from this point itself!

Lose Weight

This is applicable to people who are overweight or obese. Mostly, people who have weight issues are more prone to suffer from low levels of oxygen in the blood. However, if you take the necessary precautions and exercise daily, you can easily come under the normal weight range and thereby increase the levels of oxygen in the body.

Eat Foods that Increase Oxygen in the Body

Yes, there are ways to increase oxygen in the blood by eating certain foods. First of all you need to cut down on all the fatty and junk foods that you have been consuming. Experts believe that a diet which involves fruits, vegetables, legumes, whole grains and other forms of complex carbohydrates helps in better circulation of blood in the body thereby transporting oxygen enriched cells in each and every part. There are also various supplements available for the same purpose. However, you must always check with your healthcare specialist before consuming these supplements.
Though all the aforementioned ways of increasing oxygenation in the blood are useful, it is very important to get regular medical checkups done. Even if you are taking the aforementioned measures, you must confirm with your doctor before implementing them. As mentioned earlier, there are different reasons that can cause low oxygen levels in your blood and only a thorough check up can determine the proper treatment in your individual case. So don't delay taking the doctor's appointment. After all, consulting early is better than repenting later. Have a safe tomorrow.

What To Eat For Beauty, Brains And Good Health

Healthy eating is the most effective and least expensive preventive health measures we can take.

Here’s our list of Super foods. Tape it to the fridge, and make an extra copy to bring with you when you go grocery shopping. It’s not necessary to eat everything every day, but if you use this list to plan meals and menus, you’ll be eating from among the healthiest foods in the world.

Blueberries: They contain more antioxidants than any other fruit. One cup a day helps improve and preserve eyesight, and prevents cancer, diabetes, and age-related memory loss. Blueberries also contain a compound that has been shown to lower cholesterol as effectively as commercial drugs, with no side effects. Blueberries are the best choice, but strawberries, raspberries, blackberries, purple grapes, prunes and raisins are also good.

Coldwater fish: Salmon, mackerel, herring, tuna, and sardines contain Omega-3 fatty acids. Two to three servings a week lowers the risk of heart disease and cancer, helps fight arthritis, and has been shown to improve memory, reasoning, and focus. Don’t like fish? Dark green, leafy vegetables, flax seeds, hemp seeds, walnuts, seeds, eggs, and a variety of vegetable oils also provide Omega 3s, but in smaller amounts.

Nuts & Seeds: Walnuts are the #1 nut source of Omega-3s and anti-inflammatory polyphenols. All nuts are high in vitamin E. which prevents and slows cognitive decline, and promotes skin elasticity. Aim for one ounce a day raw or roasted. Good choices include almonds, pistachios, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and non-hydrogenated nut butters like peanut butter and tahini.

Avocados: They lower blood pressure, which promotes brain health. Eating ¼ to ½ a day also provides fiber, minerals, iron, potassium and healthy fat.

Citrus fruit: The Vitamin C in oranges, grapefruits, lemons and limes helps in the formation of collagen, the protein that keeps skin firm and reduces wrinkles.

Pomegranate fruit or juice: This fruit offers potent antioxidants that protect the brain from free radicals. Pomegranate juice has added sugar (to counteract its natural tartness), so don’t overdo it. Drink two ounces a day, diluted with plain water, or eat ¼ of a fresh fruit.

Tea: Two to three cups a day of freshly brewed white, green or black tea can enhance memory and focus, and provide potent antioxidants, which promote healthy blood flow and halt cellular damage. Studies have found a link between consuming green tea and a reduced risk for several cancers.

Dark chocolate: Look for a minimum of 70% cocoa. Unfortunately, more is not better. An ounce a day provides powerful antioxidant properties and natural stimulants, including caffeine, to enhance focus and concentration, and activate mood boosting endorphins.

Yogurt: Research shows that aging is accelerated by unfriendly bacteria in the intestines. Yogurt seems to destroy such bacteria. This might explain the longevity of ethnic groups whose diet contains a lot of yogurt. Make sure the label says “active cultures.”

Legumes: Beans, peas, and lentils are great for your heart, full of antioxidants, low in calories and high in protein and fiber. Black beans have the added bonus of boosting brain power. Eat one cup a day and break a little wind, it doesn’t contribute to greenhouse gases.

Leafy greens: Spinach is a great source of plant based omega-3 and folate, which lowers the risk of heart disease, stroke and osteoporosis. Folate also increases blood flow to the penis. Could this be why Popeye was so addicted to it? Eat broccoli, bok choy, kale, and romaine lettuce too.

Pumpkin: It’s not just for pie anymore! It’s loaded with iron, fiber, vitamin C, potassium, and beta carotene. Pumpkin’s antioxidants protect cells from oxidative damage that causes aging. One study confirmed that subjects absorbed less fat and calories from their food when pumpkin was included in their diet; another is showing evidence that a substance in pumpkin reacts like ACE inhibitors (drugs used to treat blood pressure and heart disease).

Tomatoes: The red ones contain lycopene, which decreases the risk of bladder, lung, prostate, skin, and stomach cancers. Watermelon, pink grapefruit, persimmon and papaya are good substitutes.

Sprouts: These are a concentrated source of the living enzymes that are lost when we cook foods. As we age, our body’s ability to produce enzymes declines. In addition, sprouts are a highly nutritious source of protein and vitamin C.

Getting Rid of Constipation - 6 Simple Strategies

Everybody experiences constipation at some point in their lives. Now that is no consolation for you if you're currently experiencing this because you are probably in so much discomfort all you are focused on is getting rid of constipation as quickly as possible. As you read through to the end of this article you will learn simple yet highly effective strategies you can implement starting the minute you finish reading that will help you on your quest of getting rid of constipation.

Constipation can become serious if left unchecked as it signals a problem with your digestive system. If you have chronic constipation then you need to pay close attention as it can lead to bigger issues such as hemorrhoids, colitis, diverticulosis and possibly even colon cancer.

Just so you know, many people are constipated and don't know it. This is because we are supposed to have a bowel movement after every meal so if we eat 3 meals a day then 3 bowel movements are supposed to follow. If not, we are constipated and the fecal matter that is not eliminated remains to rot in our intestines which is very unhealthy and can lead to very serious disease.

So here are some things you can do to get rid of constipation:

1. Drink Lots of Water- water helps our bodies to flush toxins out so it is essential that you drink water constantly throughout each day.

2. Drink warm milk or tea- this can help promote bowel movements.

3. Add or Increase Fiber in Your Diet- The best sources are from fresh fruits and vegetables so aside from all of the beneficial nutrients you get from these they also help your body to stay regular.

4. Exercise and Physical Activity- Exercise is so necessary for our bodies for so many reasons. As far as constipation goes I think exercise just helps the body perform better which prevents us from becoming constipated in the first place.

5. Eat Prunes- Prunes are well known to be like a natural laxative. You could also drink prune juice. Prunes are also high in fiber so you could add this to your diet on a regular basis if you suffer regularly from constipation.

6. Probiotics - Probiotics introduce good bacteria back into your intestines that years of taking antibiotics could have removed. They help balance the intestinal tract and restore it to a healthy level.

So there you have 6 things you can and should do or add to your diet to help you to get immediate relief from constipation and to prevent getting it in the future.

Notice that all of these suggestions are all natural and besides having the benefit of being effective against constipation, also have added benefits for your body as a whole which is how you should approach any health issue ideally.

There are many other natural methods of getting rid of constipation but the above should help you get off to a good start.

By Christine Imamshah.

The Onion- A True Superfood

The onion: it makes your breath stinky and when you slice one, it may make you cry. But that’s not all the onion does. It turns out that the simple onion is the king of nutritional benefits, and its perks have been known for thousands of years. Historical records reveal that onions have been used as far back as 4000 B.C. as a cure-all for many illnesses. In WW II, the vapors of onion paste were used to reduce the pain and accelerated the healing of soldiers' wounds.

The onion today is no less powerful. Here’s a look at why you should make at least one medium-sized onion a staple in your daily diet.

• Onions are high in sulfur, chromium and vitamin B6, all of which studies show help to lower cholesterol and blood pressure. And, according to the Journal of Nutrition, onions also reduce the risk of heart attack and heart failure.

• The allyl proply disulfide in onions is believed to increase insulin in the body and as a result, stabilize our blood sugar level in our bodies.

• According to a study published in Clinical Gastroenterology and Hepatology, the antioxidant quercetin found in onions has been known to prevent colon cancer, and in one study the antioxidants have been shown to cure precancerous lesions in the stomach.

•In a study reported in the Journal of Agricultural and Food Chemistry, a compound called GPCS found that yellow onions in particular were shown to keep bones from weakening.

• Research published in Nutrition and Food Science reveals that onions act as an anti-inflammatory for the joints. This helps reduce pain caused by arthritis and similar medical conditions.

• Other studies have shown onions act as an antiseptic, fighting infectious bacteria including E. coli and salmonella.


To get the most benefit, purchase well shaped onions that have dry and crisp outer skins. Pass on the ones that are already sprouting, are wilting or have discolored tops. Store onions at room temperature but keep them in a well-ventilated area and way from light to keep their roots from sprouting. Don’t put them together with potatoes because they’ll absorb the moisture and will rot sooner.Stir fry onions or chop and slice them raw (for toppings) to maintain the onion’s impressive nutritional value.

7 Foods that Help in Weight Loss and Enhance Fitness

You may not have associated cheese with weight loss, but there may be some surprises in this list of 7 foods to help you lose weight and keep fit-

1. Full fat cheese can help you lose weight because of its linoleic acid content that helps give a boost to the metabolism.

2. Almonds may be high in fat but they are good fats that help burn fat. Additional almonds are a great source of Vitamin E and help shore up the immune system.

3. Coffee helps to up the body’s metabolic rate by as much as 15% but remember black coffee sans milk and sugar is what will offer benefits.

4. 3 cups of green tea a day can also help boost the metabolism and burn 30 calories extra per day.

5. Chili peppers have long been touted as fat burners because of the chemicals they contain that help burn fat in the body. Even less hot poblanos can help.

6. Eggs, long blamed for causing weight gain can actually help you lose weight because of the amino acid content that helps build lean muscle which will in turn help you lose weight all day long.

7. Portobello mushrooms contain copper and pantothenic acid potassium, all of which can help with weight loss.