Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
Popeye may be right about spinach. The vegetable can indeed jack up muscle strength, say experts, whose mice built stronger muscles after a week of drinking water spiked with nitrate. The substance – found in high doses in spinach – increased their levels of proteins that play a role in muscle contraction.
Another reason to skip soft drinks. High “normal” blood sugar could raise your risk of Alzheimer’s, found a study. Healthy people with the highest levels in the “normal” range (92 to 110 mg/dl) had the most shrinkage in brain regions critical for memory. Excess sugar in your bloodstream can also deprive your brain of blood and oxygen.
Protein drinks are not only great for building muscle, they may also beat cravings, suggests a study. After drinking a 300ml beverage that contained 25g of whey protein, people reported feeling fuller and consumed fewer calories during the day. The protein may prevent blood glucose dips that signal hunger. Some drinks offer more protein than others, so aim for 25g.
Give your metabolism a boost - slash your rest time, say experts. Guys who rested for just 30 seconds between weightlifting sets burnt more calories than when they rested for longer. Shorter rest makes your muscles work much harder, causing more damage. Your body needs to do extra work to repair that damage, which results in more calories burned.
Exposing your skin to sunlight for 20 minutes can raise your testosterone levels by up to 120 per cent, found Boston State Hospital in the US. The hormone builds muscle and burns fat. So, man up and take your weights to the park.
Eating raw garlic at least twice a week could cut your risk of lung cancer by 44 per cent, found a study. Experts say the spicy herb is packed with substances that may help prevent gene mutations, the spread of cancer cells and tumour growth. Include 33g (around 11 cloves) of garlic in your diet weekly.
The perfect place for your date may not be that intimate joint. Research found that large rooms make her feel more comfortable opening up. When asked very personal questions, people were more likely to share their secrets while chatting in a big space as opposed to a small one. You feel psychologically boxed in when you’re confined to cramped quarters.
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