How to muscle with kettlebells?

The kettlebells, you know? Increasingly used in fitness, these small weights with a handle are like to be mistaken for cannonballs. The kettlebells, how to use it? An expert explains.
When the desire to refine motivates you to try a new sporting activity, soon we take the opportunity to help you! Do you know the kettlebells?Excellent accessory to simply and quickly muscle your whole body in a few movements, they will also strengthen your cardiovascular system. Explanations 
What is the kettlebell?The kettlebell is a kind of ball, originally made of steel (or now plastic), with a handle (handle).A Russian training tool dating back to the 18th century, kettlebells were originally used by special forces for their physical preparation.Numerous high-level athletes (footballers, skaters, cyclists) as well as a large number of stars have adopted this accessory so effectively.
 Very recently adapted to the general public, the kettlebells are a phenomenon! In France, they are found more and more frequently in sports clubs. They are the trendy accessory of the moment.
A dream body with kettlebells
The use of this accessory is a simple, playful and effective way to sculpt your body. In addition, kettlebells take up little room, both to store and to practice. They are perfect for training at home.
Kettlebells have many beneficial actions on our bodies. They will allow you to burn your fat, improve your stamina, flexibility, coordination and agility, as well as solicit your cardiovascular system while toning your body.
These accessories therefore combine a cardio and muscular work overall, saving time is, consequently, very important. Visible results are obtained much faster than with traditional training.
It is the ideal tool to get a dream body. To muscle while losing fat, what to ask for better?

3 exercises with kettlebells


> The SwingPlacement: feet shoulder width, place the kettlebell between your thighs holding it by the handleExecution: Swing the kettlebell at the same time with a movement of flexion and extension of the knees and hips (squat).Breathing: Inhale during the ascending phase and exhale during the descending phase.Contoured areas: shoulders (anterior deltoids), thighs (quadriceps, hamstrings), buttocks, arms (biceps, triceps), upper chest (upper part of pectorals)
> The ShoulderPlacement: Feet shoulder width, take the kettlebell by the sides of the handle while keeping the arms outstretchedExecution: Perform a flexion of the lower limbs (squat) by bringing the kettlebell up the chest. Then stretch your knees and elbows so that you stand upright by pushing the load upwards. Reverse the movement to return to the initial position.Breathing: This exercise is a combination of several different movements (upper and lower body). Place your breathing on the movements of the lower limbs. In other words, inhale when the knees bend and blow when the knees are strained.Required areas: Thighs (quadriceps, hamstrings), buttocks, arms (biceps, triceps) and shoulders (deltoids)
> One arm draw
Placement: Move one foot in front of the other, swing the chest forward keeping your lumbar region slightly arched and hold the kettlebell with one arm.Execution: Move the kettlebell closer to your hip by rotating your palm forward. Release by controlling the movement.Breathing: Inhale during the ascending phase and exhale during the descending phase.Required areas: Back (latissimus dorsi), arms (Triceps, biceps).

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Put yourself into HIIT activities, the ultimate fitness!

 High Intensity Interval Training (HIIT) literally means "high intensity interval training". Concretely, this is a global method that combines intense activities, practiced over short periods of time, with moments of recovery ... active! Ultra effective to melt and muscle. Blow out and embark on a HIIT activity, a guaranteed metamorphosis! 

The Bootcamp
 Originally, the bootcamp is this GI-style military training conducted with energy by an instructor. In group, without respite, and especially thoroughly.Adapted to Mme and M. Toutlemonde, this consists of sessions of minimum 45 minutes, practicing outside. Moreover, one does not hesitate to use the urban furniture, the trunks of cut trees, the bumps, a trick to carry, and one is not afraid of the weather conditions. In short, we go into warrior mode!What do we do? All ! And above all in the form of a challenge, the group being an excellent motivator. Abdos, squats, pumps, climbing stairs, etc. Provided that it is energetic. Assessment: excellent for cardio, ultra muscle, and outdoor, which is top for health.Where to practice? Pretty much everywhere. Thus Urban Challenge offers very fun courses, lavished by firemen coaches in Lyon and Paris.

Cross Training
 We already talked about it here several years ago, and Cross Training (or crossfit) always has the wind in its sails. This activity consists of a bodybuilding method that plays not on the swell but on the power.It is therefore necessary to strengthen, to tone, with great reinforcements of short but physical exercises. Here you are told of WOD (workout of the day), your duties to do in short, and you practice not in a gym but in a "box" (gyms specifically intended for Cross Traning).What do we do? Lower body, power limbs, cardio, coordination of movements and also ... mental! HIIT exercise programs are extremely varied and encouraged at all levels.Where to practice? You will find cross-training courses (or CrossFit, registered by Reebok) almost everywhere, and under other names like Circuit training, for example.More info on the crossfit on aufeminin.

The Bodyshred
 The famous American fitness coach Jillian Michaels, the one who managed to lose obese in a reality show on the other side of the Atlantic, launched an HIIT program with a lot of books and other online videos. His method, the Bodyshred (shred = destroy, eradicate) is clearly aimed at people who want to refine, slim down by toning their bodies.What do we do? It all depends on the program you choose. So, on the videos Ripped in 30, Jillian chains sessions of 3 min of muscu / 2 of cardio / 1 minute of abs, and this, for half an hour. Variations exist, according to the levels, the time that can be devoted to it, and so on. All in a rather basic English, accompanied by gestures in case we did not catch.How to practice? In his living room with your computer or your laptop, dumbbells, a gym mat ... The app also offers subscriptions including the food pendant.

The Tabata method
 There, one approaches the HIIT at its top. This Japanese method of cross training a little special, works in very short intervals of 4 minutes. Because yes, in 4 minutes, we can do wonders.Due to 20 seconds of super intense exercise, followed by 10 seconds of recovery (and no more), 8 times in a row. Obviously, it is a matter of doing it regularly and often.But 4 minutes on a whole day, it's not that long ...What do we do? Everything from head to toe! And cardio certainly. And we burn calories, yes, even when it stops! But this is to start soft, that is to say that one starts in series of 5, then of 6 ... There are sequences for all the muscular groups based on jumps, code to Jump, pumps, in short, enough to suffer and slim down!How to practice? The method has been adapted, and from now on some Anglo-Saxon clubs offer courses of 20 minutes. While waiting for this method to arrive in gyms, you can download the app "Tabata 4 minutes of exercise a day" on iPhone.

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5 programs made online to muscle without ruining you

  

Sport is good, good for health, maintaining the body, the heart ... but sport is sometimes expensive. Finally, indoor sports, often! So, to overcome this slight financial obstacle, some have found the solution: do exercises on the Internet. Abdo-glutes, sheathing, fitness, yoga. Here are four online programs that will save your silhouette as your wallet.

Domyos Live, courses live on the Internet.

Domyos, the decathlon fitness trainer, offers fixed-hour classes live from the Domyos Club (the brand's gyms chain). But not only, since you can also catch free exercises to make from the accessories that sell at Decathlon.However, we prefer online appointments: choose your specialty and attend a live session.In addition to seeing your teacher wiggle, you see the other participants in the reflection of the mirror. A treacherous way to console yourself when you do not succeed in making this grotesque movement, and that you see that the person in the first row in pink too!The good plan of the re-entry: Domyos launches the Domyos Challenge, two weeks to take over (thanks to) video exercises, nutrition advice, coaching. It's free, you just have to register on the Facebook page of the event. So ? Challenge met ?

BeFit, a lot of coaches
 Whatever fitness, cardio, yoga routine you're looking for, BeFit will get the right videos for you. Dozens of coaches at your service (including Jane Fonda and Tara Stiles) offer exercises according to your needs: targeted areas, kill-fats, etc. All in English, but do not leave! Because inul need to have done bac + 12, one can quite look to understand and follow.A very rich and complete chain, which gives envy and motivates you (the Americans are strong for that), and which also includes nutrition advice. There, on the other hand, it is better to speak English.We have a small weakness on these exercises to do in less than 10 minutes, like this one with a chair and a towel:

Yoga for Dummies
 Madness yoga, you did not escape? It is necessary to say that the practice of this activity allows to relax, to learn to breathe better, to appropriate his body, and one wants to test before paying an IRL course without knowing.To complete the book Yoga for Dummies (which also exists in pocket version), follow the free video in French on Youtube.An hour and 22 minutes, coached by a teacher who explains well, gently, and in French what to do, and not to do. It also indicates, for each posture, a version with an additional level of difficulty. It's very simple, and you can chain the video in one go, but the best is to practice the postures, one after the other, in small doses several times a week.

Body Op ', the formula sport and nutrition
 You know, taking care of your body passes not only through sport but also through nutrition. Nothing serves to concentrate on your abs if it is to run to the McDonald of the corner once the exercise ends.Body Op 'proposes to follow a sports program adapted to your habits and your capacities, while redefining your diet with the help of menus specially concocted for you. An enticing formula that would convince the most sport-phobic of the amateurs of good cooking. 
Imineo Fitness, all sports, all goals 
Varied and rhythmic courses to motivate you without limits and always free of charge. Imineo offers a well-constructed program, which targets all areas that are a bit rebellious (you have to understand: who do not want to disappear and grow out of sight with every sweet gap) that you want to see parties forever.You can even initiate Chouchou, with the program "gain muscle mass" or put yourself running. Install a floor mat, put on a legging and run your runnings! 
Imineo Fitness, all sports, all goals 
Varied and rhythmic courses to motivate you without limits and always free of charge. Imineo offers a well-constructed program, which targets all areas that are a bit rebellious (you have to understand: who do not want to disappear and grow out of sight with every sweet gap) that you want to see parties forever.You can even initiate Chouchou, with the program "gain muscle mass" or put yourself running. Install a floor mat, put on a legging and run your runnings!

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17 anti-cravings tricks to pay attention to its line

Difficult to resist sweets in case of small (or large) hollow. And nibbling, we know, is not the best friend of our line. So how can we end our hunger without damaging the balance? Here are 17 tips to fight our cravings.

1. Do not skip meals!

 A meal sautéed = excessive appetite and storage ensured at the following meal.To avoid this, make 3 full meals a day, without neglecting breakfast, the meal that sets the tone (so be careful not to eat too many quick sugars that would boost blood sugar).Prefer vegetables, fiber and vary protein. Cheese, vegetables, olive oil, almonds, meat (preferably not red), fish, canned sardines ... are your allies.

2. Eat at fixed times 

Your body has an internal clock and this one does not appreciate much the jet lags. Be as regular as possible so that your stomach gets used to receiving such a quantity of food at such time.Little by little, you will not even think about snacking!

3. Do not eat with a slingshot 

So that the stomach sends a message of satiety to the brain, it takes at least 20 minutes: that's why a meal too quickly engulfed will not satisfy you. Savor foods and chew them for a long time.

4. Do not shed snacks 

Making a snack is not nibbling! On the contrary, these snacks calm the feeling of hunger and prevent you from throwing yourself on the food during the next meal. Yes, snacks, they have everything good! Finally, if they are well chosen: a fruit not too sweet and a yogurt nature, or a yoghurt natural oleaginous (almonds, hazelnuts) ample enough! A slice of ham or a hard boiled egg also constitute super good snacks slimming.

5. Not in front of the TV (or the computer) 

When you are facing the screen, you eat mechanically: not only do you eat more, but you also do not remember and tend to nibble further. In short, when you eat, do just that.

6. Drink a large glass of water

 Or herbal tea, or broth. And wait 10 minutes.If after this period, you do not think your stomach is that this was only an impulse. However, if you hungry again, is that your body craves a snack. But beware, the more you think to eat, the more it opens hunger. The effect is perverse.

7. Monitor the glycemic index (GI) of foods 

The glycemic index or GI determines whether a food rich in sugars will satisfy you long or not.If the index exceeds 50, the food causes excessive insulin secretion and promotes the storage of glucose in the form of fats. Run away !And conversely, the lower the GI, the slower the diffusion of carbohydrates in the blood, and the longer the feeling of hunger is felt.

> For information, GIs for certain foods: 
French fries: 95 
Raisins: 65Bananas: 60
 Spaghetti al dente: 40 
Peanut butter without added sugar: 40
 Dried figs: 35 
Green Beans: 30 
Dark chocolate: 25 
Namely: cooking mode plays on the glycemic index (GI) of food

8. Do not get hurt by the light 

A drink with sweetener brings you the taste without the calories. It can relieve a little craving but this false sugar can also give you even more desire for sugar, with the risk that you then throw yourself on the real ...

9. Prefer the "complete" 

Cereals, bread, pasta, whole rice ... rich in fiber, vitamins, minerals, "complete" foods are much more satisfying and less caloric than so-called "classic" foods (white bread ...).

10. Discover agar agar 

The agar agar is a gelling agent sold in the form of a powder of algae in the pastry department of the supermarket. To use as an appetite suppressant, dilute 2 grams in your milk or tea and boil. And drink, as if nothing had happened. In the stomach, agar agar turns into jelly and swells, bringing you satiety, without calories.

11. Eat green vegetables at the start of a meal 

The fibers contained in the voluminous green vegetables help to achieve satiety more quickly. Then, by slowing down digestion, they slow down the assimilation of sugar, which helps avoid the insulin spikes and the storage that goes with it.

12. Think about the natural appetite suppressant 

The apple is a real ally. Its high content of pectin, which swells on contact with water, fills the stomach. But be careful, an apple does not replace a meal. Also, be aware that it is one of the foods most loaded with pesticides, so eat it preferably organic.Another anti-munching fruit: grapefruit. And in addition, it is full of vitamin C!Otherwise think of the konjac with the chia seeds swollen in a vegetable milk .... everything that swells without calories.

13. Do you mind 

Breathing a soothing odor on a handkerchief will allow you to calm your cravings for nibbling. However, choose a different scent from the one you wear.

14. Conceive a smart snack 

Roll up the whites in snow and mix them with a yogurt (plain). Here is a hyper-filling and low-calorie snack.Or a smoothie without sugar, mixing fruit and vegetable. A little thick, with water, enough to stall. To eat only freshly prepared, otherwise it is without great interest!Otherwise a handful of oilseeds with a natural yoghurt, this is a great snack.Tip: Gretel can help you snack without feeling guilty. More info here.

15. Sleep! 

It has been known for about ten years that sleep has an impact on weight gain. Indeed, lack of sleep decreases the production of leptin or satiety hormone (hormone generated by the brain) and increases that of ghrelin which on the contrary opens the appetite. So now you know what to do! 
16. Do not diet!

 Because the very idea of ​​restricting yourself can cause the urge to eat more.Try instead to adopt a balanced diet with a few small deviations from time to time to never feel frustrated.If you feel lost, it's worth seeing a nutrition professional. 
17. And finally, eat your hunger! 

Ok, sometimes you think your body is hungry while it is your head that claims. But do not forget that hunger is sometimes a true hunger ... and remember that you will not fat if you eat when you need it. 

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English Grilled Steak

Ingredients

     4 chopped steaks
     2 shallots
     4 cl of whiskey
     80 g of cheddar
     chopped parsley
     fried vegetables


Preparation

     Melt 2 chopped shallots in a frying pan.
     Sprinkle with 4 cl of whiskey and blaze.
     Place in a bowl, add 80 g of cubed cheddar and 6 tsp. To s. Of water.
     Melt the sauce in a bain-marie.
     Cook four chopped steaks, place them in the plates, sprinkle with cheddar sauce and sprinkle     with chopped parsley.
     Serve with a pan of vegetables.

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3 supplements to try against acne

By acting on inflammation, hormones or even mediators of growth hormone, supplements can give results against acne. 

Probiotics :

Studies on the intestine-brain axis are now numerous and we know that our intestinal microbiota influences, for example, our mental health. But what we know less is that there is also a link between our intestines and the health of our skin. This is what a new study in the journal Beneficial Microbes suggests. The researchers show that probiotic supplementation improves acne in adults and evoke the existence of an intestine-skin axis that could target the gastrointestinal tract with bacterial strains to improve the physiology of the skin.
 
"Acne is a chronic inflammatory disorder characterized by a number of different skin lesions. The pathogenesis of acne is complex and involves an increase in sebum production and hyperplasia of the sebaceous glands "explained the authors. "More and more data suggest that alterations in insulin signaling are implicated in the pathogenesis of acne in adults.""Insulin and IGF-1 (Insulin like Growth Factor) could exercise actions that promote acne. An increase in serum IGF-1 levels is associated with an increased risk of acne in women after adolescence.
 
On the other hand, the research carried out on the strain Lactobacillus rhamnosus SP1 (LSP1) shows that this probiotic normalizes the cutaneous expression of certain genes involved in the signaling of insulin.This small pilot study was conducted on 20 adult sufferers of acne. During a 12-week period, a first group of 10 people received supplementation with LSP1 probiotics. The other group received a placebo. Skin biopsies were performed at the beginning and end of treatment and researchers evaluated gene expression for IGF1 as well as FOXO1 transcription factor, a relative deficiency of which would play a key role in the pathogenesis of The acne. The clinical efficacy endpoint is the overall improvement rate on a 5-point scale.At the end of the study, the group taking probiotics showed a 32% decrease and a 65% increase in the expression of the genes coding respectively for the IGF1 growth factor and the FOXO1 factor."Our results show that 12 weeks of supplementation in LSP1 have allowed to normalize the dermal expression of the genes involved in the signaling of insulin in the areas of acne. This molecular change is accompanied by a significant improvement in the appearance of acne. This treatment is safe and well tolerated, "say the researchers.The exact mechanism by which probiotics normalize the expression of IGF1 and FOXO1 in the skin is not known but it is possible that probiotics improve insulin resistance through direct metabolic effects or by correcting An intestinal dysbiosis. 

Soy isoflavones 
The soy isoflavones are "phytoestrogens" (genistein and dadzein), which can behave like antiandrogens, in particular inhibiting an enzyme, 5-alpha-reductase, which transforms testosterone into dihydrotestosterone (DHT). In a double-blind, 12-week controlled study, researchers have shown that a soy extract with 160 mg of isoflavones has beneficial effects on acne, presumably by decreasing the level of DHT. 

Green tea extracts
 Green tea contains polyphenols called catechins, which are anti-inflammatory. A double-blind study tested the effects of a supplement of epigallocatechin gallate green tea (EGCG) on acne for 4 weeks (1500 mg decaffeinated extract) on 64 women aged 25 to 45 years. Compared with placebo, the supplement allowed a significant improvement in acne lesions.

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