Smoking and Exercise

Smoking has a harmful effect on the performance level of fitness professionals. The prejudicial cigarette chemicals cause various organs to breakdown.The effects of smoking are:

• Damage to your respiratory system, which reduces your fitness level and decrease the amount of oxygen absorbed by the blood
• The heart of a smoker beats 30% faster, due to the stimulating effect of nicotine
• It takes away from that extra rep or extra time on the treadmill
• Smoking causes chronic swelling in the mucous membrane
• Cigarettes contains tar which adds on to the airways and also interferes with the cleansing of the lungs
• Smoking also kills cells which produces testosterone (Men be careful, we need testosterone

 Tip: If your trying to get fit, then the cigarettes you must quit. It"s a big contradiction

Leg Routine for Women

Exercise

Barbell Squats 3sets 8-10 reps
Leg Extension 3sets 8-10reps
Dumbbell Side Lunge 3sets 8-10reps
Dumbbell Stiff-Legged Dead lifts 3sets 8-10 reps
Lying Leg Curls 3sets 8-10reps
Standing Calf Raises 3sets 8-10reps

Warm-up 20 minutes Treadmills fast walk

Note: Any exercise you are unaware of write in comment box or type in Google bar

Intermediate Leg Routine (men)

The leg is a big muscle group and needs a lot of time for recovery. The hamstring however recovers quicker, which allows you to work on it more than once a week. 8-12 reps brings excellent results, depending on the nature of fibers prevailing in your leg muscles and your endurance levels.
The majority of beginners think about leg workouts as a kind of necessity; only few of them enjoys it, especially in comparison with training of  muscles such as; chest, abs, arms, and back. Legs are such muscles which growths very easy because of great size and strength.

Routine
Hack Squats  3-4sets 8-12reps
Leg Extensions 3-4 sets 8-12 reps
Stiff Leg Dead lifts 3-4 sets 8-12 reps
Leg Curls 3-4sets 8-12 reps
Calves on leg press Machine 4 sets 8-12 reps


Note: Perform a 20 min warm-up with cardio (treadmill 10 min walk, 10 min run)

Go Green

10 Green Vegetables

1. Kale- Before cooking clean until it becomes dirt free
2. Collards- Slow cook
3. Turnips Greens- very flavorful, low in calories and loaded with vitamins A,C,and K
4. Swiss Chard- Beet like taste and soft in texture. Perfect sauteed
5. Spinach- Popeye's favorite and packed with vitamins
6. Mustard Green- peppery taste with a mustard smell
7. Broccoli- Rich in vitamin C, good source of vitamin A, potassium, and folate.
8. Red and Green Leaf and Romaine Lettuce- High in vitamin A and folate
9. Cabbage- great source of cancer-fighting compounds and vitamin C
10. Iceberg Lettuce- Bland tasting lettuce

Which Diet Factors Affect Cancer Risk

Certain dietary factors substantially influence cancer development.

Energy Intake- When calorie intake are reduced, cancer rates fall. Note: This can only help prevention of cancer, it cannot stop cancer once a person has it. It also true that when a population's calorie intake rises, cancer rates increase in response; excess calories from carbs, fat, and protein all raises cancer rates.

Obesity-Obesity itself is clearly a risk factor for certain cancers (such as  colon, breast in postmenopausal women, endometrial, pancreas, kidney, esophageal) and possibly for other types (such as gallbladder) as well. Obese women have higher levels or of circulating estrogen than lean women do because adipose tissue converts other hormones into estrogen and releases it into the blood. In normal weight women, blood estrogen drops dramatically with the onset of menopause. In obese women, extended exposure to estrogen increases their breast cancer risk.

Physical Activity- An energy budget that balances calorie intake with physical activity may lower the risk of developing some cancers. People whose lifestyles include regular, vigorous physical activity often have lower risks of colon and breast cancer.

Alcohol- Cancers of the head and neck correlate strongly with the combination of alcohol and tobacco use and with low intakes of green and yellow fruits and vegetables.

Red Meats- Reports that diets high in red meat and processed meat (meat preserved by smoking, curing, or salting, or by addition of preservatives) increase the risk of colon cancer. Cooking meats at high temps. (frying, boilings) causes amino acids and creatine in meats to react together and from toxins. Grilling meat, fish, or other foods-even vegetables-over a direct flame causes fat and added oils to splash on the fire vaporize, creating other toxins that rise and stick to the food.

Fiber-Rich Foods- Many studies show that as people increase their dietary fiber intakes, their risk for colon cancer declines. Fiber may protect against cancer by binding, diluting, and rapidly removing potential toxins from the GI tract; alternatively other constituents fiber-rich foods, such as the phytochemicals (compounds produced by plants) of whole grains or nutrients of fruits and vegetables, may be at work.

Fruit and Phytochemicals- Fruits and Vegetables contain a wide spectrum of nutrients and phytochemicals that may prevent or reduce oxidative damage to cell structures.

Key Points: Obesity, physical activity, alcohol consumption, and diets high in red meats are associated with cancer development. Foods containing ample fiber, calcium, many other vitamins,and minerals, and other phytochemicals are thought to be protective.

Advanced Workout

Shoulders and Abs
Shoulders
Exercise	Sets	Reps
Military Press	4	8-10
Barbell Front Raise	3	10
Upright Row	4	8
Dumbbell Lateral Raise	4	8
Dumbbell Reverse Fly	3	10
Abs
Exercise	Sets	Reps
Decline Sit Ups	3	MAX
Notes
Dumbbell lateral raises can be supersetted with upright rows. Hold a weight plate on your chest for decline situps if bodyweight is not challenging enough.

Arms and Abs
Arms
Exercise	Sets	Reps
Standing Barbell Curl	4	8
Preacher Curls	4	8
Cable Curl	4	8
Abs
Close Grip Bench Press	4	6
Tricep Dip	3	10+ (MAX)
Lying Tricep Extension (skullcrusher)	4	8-10
Forearms
Barbell Wrist Curl	3	10
Abs
Exercise	Sets	Reps
Hanging Leg Raise	3	MAX
Notes
None

Legs and Abs
Quads/Hamstrings/Glutes
Exercise	Sets	Reps
Squat	5	5-7
45 Degree Leg Press	4	10
Leg Extension	4	8-10
Leg Curl	4	8-10
Calves
Exercise	Sets	Reps
Seated calf Raise	4	12-15
45 Degree Calf Press	4	10-12

Beginner Workout