BASIC MALE DIET / WORKOUT PLAN

FOOD NOTES:

• KEEP AN EYE OUT FOR: SATURATED FATS & SUGAR. Don’t get confused with thinking FAT is bad. It’s not. Fat is good. SATURATED FAT IS BAD. Don’t get caught up in buying ‘Low Fat’ food, because the general rule is, if it’s low in something, it’s going to be high in another thing.
• Chopped Veg ideas: peppers, green beans, tomatoes, cucumber, celery, carrots, cherry tomatoes, sugar snap peas, runner beans etc
• Creamy dips: hummus, cheese and chive etc
• HAVE A STEAK ON GYM DAYS. YOU SHOULDN’T EAT A STEAK EVERYDAY!!!
• If you’re at work and you have no time to cook eggs, make it an egg sandwich, or swap MEAL 2 with MEAL 4.
• The best nuts and seeds I have found are DRY ROASTED EDEMAME BEANS, so much protein in them!
• A good replacement for Tuna or chicken pitta can be Beans on 1 slice of toast. Lots of protein, and very yummy.
• Evening meals: try and have some form of veg , DO NOT HAVE . . . pizza, chips, curry, sweet and sour Chinese etc. Why?
Because all of these are high in sugar, saturated fats, and all the kinds of things you’ll want to avoid on a non-binge day.
• Stir fries are good with the right sauce. The best evening meal you could possibly have is an Omelet with veg and meat.
• PROTEIN: the best foods you can have are, meat, fish, eggs, chicken, tuna, beans, nuts, seeds, steak. These are all good forms of protein.
• Treat ideas: timeout, drifter, breakaway, dark kit kat. Anything below 10 grams of sugar!!!
• The best thing to do when you’re shopping is check the labels, and watch out for two things . . . Sugar & Saturated Fats.
Sometimes I look out for extremely high levels of carbohydrates. A good tip is to note that sweet potatoes are much better for you than standard white potatoes. So as a general rule, try and make everything you can, whole meal!!!
• You may be thinking, why is it so repetitive? Well, food should be like fuel. It’s a good thing if your body is used to the same foods. Although on the other hand, there is also nothing wrong with variation if you get bored.
• PREPERATION IS THE KEY. Make sure you go shopping on Monday, and cut all your veg up for the week, and do the same with your chicken, for your pittas. If you do this, you wont fail.


FLUID:
• The best thing you can possibly drink is water. It is the purest option available to us. I drink 4 pints of water on a non-binge day.
Green tea is also great for you. It’s not to my liking, but it has lots of anti-oxidants in it.
• Drinking lots of water not only cleanses you but it keeps your muscles full and defined.
• I learned a great, great tip which I’m going to reveal to you, and have used it on many occasions, but one I can remember especially. I was filming for a British TV show, and I had to go topless, so I wanted my stomach to look great obviously. It’s a technique fighters use to cut their weight before the weigh-in. They obviously do it on a much more drastic level, but it’s similar.
What you do is dehydrate yourself. For example, if you had an event, or photo-shoot, or even had a date for the beach, you would stop drinking water, around 5pm in the evening before the event, and try your best to not drink anything until the event is over.
Obviously don’t be stupid, if you feel like you’re going to faint, have some water for goodness sake. I was really surprised with the results. They say the lower your body fat percentage the more you will notice it.


EXERCISE:
• CARDIO: I do 15 minutes high intensity, jog on a comfortable speed for 2 minutes, then change to a tough sprint speed for 1 minute. Keep repeating this until you have sprinted five times.
• I workout one muscle group at a time, except for abs which I do between every exercise.
• I do 8 exercises for each muscle group. These can be whatever exercises you enjoy doing. Do 10 reps & 3 sets of each. Rest 3 seconds to 1 minute between sets. I don’t do anything abnormal, just regular exercises like; bench press, arm curls lat pull down, press ups, plank and sit ups.
• If you want to gain size and muscle, you should be lifting weights that you are really struggling with towards the end of your set.

And if your trying to lose weight, you should be lifting lighter weights that are manageable, but not too easy!

Download diet ebook Dash Diet Dynamite PDF with info about Dash Diet.

CONCLUSION
This plan will help you strip body fat, making your stomach flatter. The binge day is crucial. You HAVE to enjoy life, nobody should be on a diet 24/7. Go crazy on a binge day if you want. If you have stuck to this diet for 6 days, you definitely deserve a break, and a treat. It will also help you stick to your diet more, as you have something to look forward to, and the day after you’ll probably be thinking “ok, well, I better eat healthy now”. Your binge day can be any day, but for me Saturday suits me best.

If a special occasion comes up, like someone’s birthday or wedding, go and enjoy yourself, just try not to attend a wedding every week

Six Effective Treatment Options For Chronic Bronchitis

Discover the six effective treatment options for chronic bronchitis.

Respiratory diseases are surprisingly and rapidly spreading and affecting a lot of people yearly. There are different types of respiratory diseases, which include asthma, emphysema and chronic bronchitis. These lung ailments are some of the most prevalent, especially the chronic bronchitis due to the popularity of smoking among different age groups. When you are hit by these diseases, you must seek immediate treatment.

The goal of the different treatment options for chronic bronchitis is to provide relief of the symptoms, prevent further complications and slow the progression of the disease in becoming severe. Keeping the airways open and functioning, removing of secretions and preventing further severe conditions are some of the important aspects of treatments of chronic bronchitis. The following are some of the common treatment options that doctors usually prescribe.

1. Bronchodilators – These help in removing bronchial secretions as well as relieving bronchospasm and reducing obstruction in the air pathways. This type of treatment is quite helpful in letting in or distributing more oxygen into the lungs and improve the breathing of the patient.

2. Chest Physiotherapy – This type of treatment is also referred to as chest percussion and is a technique that involves clapping on the chest and on the back to aid the person by loosening thick secretions making it easier to expel or to cough up. Chest Physiotherapy is often used hand in hand with postural drainage usually after a bronchodilator treatment.

3. Postural Drainage – This is a technique that utilize gravity to expel the secretions from the airways.

4. Glucocorticoids – If a patient is no longer responding to conservative treatments, glucocorticoids are usually prescribed by doctors. However, this particular treatment option is associated with risks.

5. Fluids – Some doctors highly recommend taking in lots of fluids to help in loosening the secretions in the lungs. This is often part of the reinforcement or measures that perfectly goes with other types of treatment.

6. Bronchitis Arrhal – This is something unusual added on our list. This is a collection of different types of natural and alternative treatments for bronchitis that have been used widely. Some form of treatment includes aroma therapy breathing as well as herbal treatments and remedies.

By the end of the day, prevention is still the best treatment for chronic bronchitis. Proper diet and healthy lifestyle are some of the important aspects of prevention.

Kidney Stones - HERBAL REMEDIES AND SUPPLEMENTS

This last set of tips will go over some
herbal remedies and supplements
that have been useful in relieving
kidney stones.


 Magnesium Citrate
Studies have shown that low magnesium intake can mean
high risk for kidney stones. Taking magnesium supplements
may not only prevent stones from forming, but it can
decrease the size of an existing stone. A good dose is 500
mg daily.


Vitamin B-6
Researchers have found that a vitamin B-6 deficiency tends
to increase urinary oxalate, which may then lead to kidney
stones. A good dose is 25 mg per day.


Vitamin A
Foods rich in vitamin A have been known to treat and
prevent kidney stones. Some of these foods include:
• Apricots
• Broccoli
• Cantaloupe
• Pumpkins
• Squash


Bearberry
Bearberry is an evergreen shrub that can be used as a
diuretic and antiseptic for the urinary tract. It has been
used for a long time to fight urinary tract or bladder
infections. You can find Bearberry in a health food store in
tea form or capsules.


Cleavers
Cleavers have a history of treating congestive kidney
disorders, stones, and urinary infections. Cleavers are also
known as Clivers, Goosegrass or Bedstraw. You can find
them at any herbal store.


Corn Silk
Corn silk is used to sooth the pain of kidney stones. It also
has mild diuretic properties. You can get corn-silk at your
local herb store to increase urine flow and heal your
kidneys.


Cramp Bark
Cramp Bark is used to relax smooth muscles, and is also
works as an antispasmodic. This really helps with the pain
of kidney stones. Again, you can get this at a herbal or
health food store.


Gravel Root
Gravel root is used for many things, including kidney
stones. It also helps with the following conditions:
• Urinary infections
• Prostatitis
• Pelvic inflammatory disease
• Rheumatism
• Gout


Khella
Khella has been treating kidney stones for a long time.
Research has shown that the khella relaxes ureter tissue,
allowing smaller stones to pass easier.


Seven Barks
Seven barks is an herb that has a sedative effect on the
urinary system. It helps the system to relax, making kidney
stones easier to pass through.


Stone Root
Stone root is a strong diuretic that has a history of helping
kidney stones pass as well as preventing any more from
forming.

Kidney Stones - THINGS YOU CAN DO AT HOME

  


There are several things that you
can do at home to treat and even
prevent kidney stones. This next set
of tips will discuss some of these.


Drink Water
Probably one of the simplest things that you can do,
drinking water can really help lessen your chance of getting
kidney stones. You should drink a minimum of 50% of body
weight in ounces of water daily. For example, a 150 lb
person would drink 75 oz of water.



 Eat Well
Eating good foods can reduce your risk of developing kidney
stones. Foods like:
• Leafy green vegetables
• Fruits
• Whole grains
• Legumes
• Fish and poultry (in small portions)
• Brown rice,
• Bananas
• Oats
• Barley
32. Stay Active
Exercising and staying active can help prevent kidney
stones. Studies have shown that people who lead active
lifestyles are less likely to develop kidney stones. Start
exercising every day to reduce your risks.


Castor Oil Pack
Castor oil has anti inflammatory properties and may be
used to relieve painful cramping or spasms. To make a
pack, soak a towel in castor oil, and put it where it hurts


Hot Pack
Hot packs help to relax muscles that are tense from the
pain of kidney stones. They also can help the stones pass
easier.


Hot Vinegar
Hot vinegar can also help with the severe pain of kidney
stones. Soak a towel in a 50:50 vinegar-water solution and
place it over the painful area.
36. Restricting Oxalates
Restricting foods high in oxalates can help prevent kidney
stones. These foods include:
• Beets
• Collards
• Okra
• Refried beans
• Spinach
• Sweet potatoes

  
 Careful of Vitamin C
Some studies show that actually restricting your vitamin C
consumption, it may help prevent kidney stones. More than
3-4 grams per day can increase oxalate production, and
thus increasing the risks of kidney stones.


Watch Out For D
Excessive amounts of vitamin D can mean a risk for kidney
stones. Too much vitamin D can mean too much calcium,
which can put you at risk for kidney stones. Never get any
more than 400 IU of vitamin D per day.


Other Things to Avoid
Other things that you should avoid to lower your rsk of
getting kidney stones:
• Sugar
• Antacids
• Excessive protein
• Dairy products
• Salt
• Carbonated beverages
• Caffeine


Oral Calcium Myth
Restricting your intake of calcium doesn't seem to lower
your risk. Researchers have found that women with the
highest calcium intake are less likely to develop kidney
stones than are women who consume less calcium.

Kidney Stones - Medications

Calcium Stones
If you’re prone to calcium stones, your doctor may
prescribe a thiazide diuretic. If you have calcium stones
because renal tubular acidosis, your doctor may put you on
sodium or potassium bicarbonate.
 

Struvite Stones
Since sturvite stones are caused by bacteria in the urine,
antibiotics are used to cure and prevent them. Your doctor
may suggest long-term use of antibiotics in small doses to
prevent any future kidney stones.
 

Uric Acid Stones
For uric acid stones, your doctor may want you to take
Zyloprim or Aloprim. These medications reduce uric acid
levels in your blood and urine.
 

Cystine Stones
Cystine stones are the most difficult to treat because they
are the hardest. Your doctor may prescribe medications to
alkalinize the urine, in addition to recommending an
extremely high urine output.

Kidney Stones - Treatment

  Extracorporeal Shock Wave Lithotripsy
Extracorporeal Shock Wave Lithotripsy (ESWL) is commonly
used for treating kidney stones. It uses shock waves to
break the stones into tiny pieces that are then passed in
your urine. Patients who undergo ESWL usually require
sedation or light anesthesia.


Percutaneous Nephrolithotomy
Sometimes ESWL isn't effective, so your surgeon may need
to remove your kidney stone through a small incision in
your back using an instrument called a nephroscope. This is
called a Percutaneous Nephrolithotomy.


Ureterscopic Stone Removal
An ureterscopic stone removal procedure is performed to
remove a stone lodged in a ureter. During this procedure, a
small instrument called an ureteroscope snags the stone.
An ultrasound can also be put through the scope to shatter
the stone.


Parathyroid Surgery
Some calcium stones are caused by overactive parathyroid
glands, which are part of your thyroid gland. This causes
excess calcium, thus resulting in kidney stones. A surgeon
can perform parathyroid surgery, which stops the problem.


Neuropathic Treatment
Neuropathic treatment is a therapy that focuses on
nutrition. Many people believe that proper nutrition lead to
healthy kidney function and may discourage stone
formation.

Kidney Stones - Types

Calcium Stones
About four out of five kidney stones are calcium stones.
These stones are mainly combinations of calcium and
oxalate. Oxalate occurs naturally in some fruits and
vegetables.


Struvite Stones
Struvite stones are almost always the result of chronic
urinary tract infections. Women have struvite stones more
often than men. They come from an increased amount of
ammonia in the urine, which then turn into struvite stones.
They are often large, and are a horn shape that can
seriously damage your kidneys.


Uric Acid Stones
These stones are formed of uric acid, a byproduct of
protein metabolism. You're more likely to develop uric acid
stones if you've undergone chemotherapy, you eat a highprotein
diet or you have certain genetic factors that
predispose you to the condition.


Cystine Stones
Very few people get cystine stones. They’re usually a result
of a hereditary disorder. This disorder causes the kidneys
to excrete a lot of certain amino acids (cystinuria).

Tips for Dealing Kidney Stones

Kidney stones can be a very painful
experience. This ebook is designed to
give you ideas on how to prevent and
treat kidney stones.

1. Definition
Kidney stones start when minerals and other substances in
over concentrated urine form crystals on your kidneys.
These crystals can combine to form small, hard masses, or
stones. Most kidney stones pass into your bladder without
causing any permanent damage, but some cause
excruciating pain, while others need surgery.




2. History
Kidney stones can be dated back to the age of the Egyptian
pyramids, and they are still a common disorder today. In
fact, over the years, there have been more and more
incidences of kidney stones.


3. Symptoms
You can have kidney stones without experiencing
symptoms. If you do have signs, it probably means that
there is a blockage. Here are some of the common
symptoms:
• Intense pain that can vary in intensity over
periods of five to 15 minutes.
• Cloudy, bloody, or foul-smelling urine
• Nausea and vomiting
• Persistent urge to urinate
• Fever and chills



4. Causes
There are a lot of factors that can cause kidney stones,
including:
• Heredity
• Lifestyle factors
• Medical conditions
• Diet
• Drugs
• Climate


5. Prevention
There are lots of things that you can do that will prevent
your risk of getting kidney stones. Many of these involve
simply making a few lifestyle changes. We’ll talk more
about these lifestyle changes later in this ebook.

Kidney Stone - DIAGNOSING

X-ray
If your doctor suspects kidney stones, he may order an Xray.
An abdominal X-ray can show most kidney stones and
can also help the doctor judge changes in the size of the
stone over a period of time.


Ultrasound
Some doctors use an ultrasound instead of X-rays. An
ultrasound is safe, painless and noninvasive. The drawback
is that it may miss smaller stones.


Intravenous Pyelography
An intravenous pyelography is done by injecting a contrast
dye into a vein in your arm. A series of X-rays is then taken
as the dye moves through your kidneys, ureters and
bladder.


CT Scan
The CT scan has become pretty standard for evaluating
kidney stones. It's a fast test, can identify even the
smallest stones, and doesn't require contrast dye. The
drawback is that it’s very expensive.