5 Fitness Tips for Training in the New Year (2018)

It’s true what they say: a healthy body = a healthy mind, and now that we are into 2018 I wanted to outline my 5 personal favourite tips to help you perform better with your fitness training…

1. Weight loss: first endurance, then strength

You’re chasing the bikini figure at the gym or want to weigh a few pounds less? Then the correct order of training is crucial! Fat burning is: first endurance training, then strength training. The explanation for this is also quite simple. If you reach your limits at the beginning of the workout – which is definitely desirable for an optimal workout result – the muscles will over-acidify. However, this almost completely stalls the fat burning process. If you change after the dumbbell workout on the treadmill, the body can hardly fall back on the fat reserves.

2. Motivation: training in a team

Programmes to increase motivation are very popular. Of course, because no matter how much fun you have in the sport – at some point the inner bastard registers and tells your training zeal the fight. Of course, there are complicated programs to overcome the acute displeasure, but the best tip is simple: train in a team! The best thing you can do is to find a training partner in your circle of friends, with whom you can regularly complete the workout together – ideally even on the same day and at a fixed time. Such appointments are not only a good framework for the training program, you also feel obliged to really run up. After all, who likes to show off their nakedness and call their best buddy half an hour before the workout to cancel?

3. Best form: functional training

Train complete movements – not just individual muscles. In this way, the current workout trend of functional training could be brought to the point. Instead of sweating on power machines with guided movement sequences, you prefer to lift free weights – pull-ups, dips and push-ups are old classics that still have a right to exist. The challenge becomes even greater when you do exercises on a balance board or a jigsaw board. This improves coordination and balance. Classical workouts in the area of functional training are, for example, kettlebell and the core training of marc verstegen, the former us fitness coach of the national football team.

4. Healthy training: a question of technology

Whether runners or fitness athletes, training is not just a question of endurance and strength. With the right technique, every workout is easier for you – and above all, the risk of injury decreases. However, only very few recreational athletes really care about a clean execution of the movements. But it’s just that easy in the studio. Just ask a trainer or, in case of need, an experienced colleague who has been training for some time to observe you during the workout. The worst fitness mistakes you will probably eradicate. Running seminars are a good alternative for runners, or you can just ask the local athletics club if you can train a few units and someone keeps an eye on your running style.

5. Nutrition: proteins – not only in the evening

If you want to be fit, you have to eat accordingly. And according to the latest findings, this means that a lot of protein should be on the diet. On the one hand, proteins are a muscle maker. Those who exercise properly need between 1.2 and 1.7 grams of protein per kilogram of body weight per day to ensure that the muscles actually grow. But even if you want to lose weight, protein is an important source of energy. In contrast to carbohydrates, excess protein is not stored in the body as fat, but simply burned up by the body. Whoever eats a lot of protein in the evening (fish fillet or steak with salad) and does without carbohydrates also ensures that there is no significant insulin release. Finally, insulin blocks fat metabolism. Protein in the evening makes you slim in your sleep.

Can A Pill Make It Smarter? The rise of Nootropics

Is there enough time in the day to do everything?

Perhaps multitasking you spend your days and trying to beat the clock while working on short list of things to do. Maybe you do not go your days as planned and your to-do list grows consistently at a faster rate than you can keep up with. You are wondering if it is a better way to become more productive, rather than having your morning cup of coffee with a triple shot of espresso of charging.

What are Nootropics?

Nootropics can be the answer you are looking for. The nickname as “smart drugs” or “cognitive enhancer,” these supplements have become increasingly popular in recent years. Nootropics are dietary supplements made from natural or artificial ingredients that help support certain brain functions, including memory, mental speed and focus.

The first nootropic drug, Piracetam, was first synthesized in 1964 by a Romanian psychologist and chemist in Belgium called Corneliu E Giurgea. He was the scientific advisor and researcher at a Belgian pharmaceutical company called UCB. He created Piracetam by chance while he was actually trying to develop a drug to create calming effects and induce sleep. At the time there was a great interest in GABA in pharmacology, such as GABA supplements found to improve mood, anxiety and sleep.

Giurgea created a derivative of GABA in one of his experiments that Piracetam later made.

This derivative seemed to achieve the opposite of the calming and sleep-inducing effects he had originally hoped for, and it led him to coining the term “nootropic” drugs in 1972.

Depending on how Piracetam worked, Giurgea wrote a certain set of properties down which require a drug to fit into this nootropic category.

Nootropics should improve learning and memory, improve the brain’s resistance to conditions, try to disrupt learned behaviors and memories, and protect the brain against various physical or chemical injuries.

They should help the different sections of the brain work together to work more efficiently and improve leadership processing, which includes things like planning, focus and concentration, and spatial perception. After all, the drugs must be unique and different from other psychotropic drugs and must have extremely low side-effect and low toxicity.

Currently, many supplements are classified as nootropics, many of which should not be classified as nootropics, according to Giurgea original criteria. While they all have their differences, they share one thing in common: They help your brain to create more neuronal connections, which in turn increases memory, energy, concentration and focus.

Everything our body does is the result of neurons communicating with each other via electrical impulses and chemical signals.

These signals carry messages between different parts of the brain and the rest of your entire nervous system.

What are Neurotransmitters?

Neurotransmitters are the chemical substances that send chemical messages between neurons. This communication occurs in the synapses or spaces between the neurons. Neurotransmitters are released by a neuron and accepted by the next neurons via a receptor on the membrane. The receptors are specific for the neurotransmitters in shape and size so that they fit together like a key lock. The receptor acts as the lock and the neurotransmitter enters and unlocks it like the button. receptors are the connections where neurotransmitters can carry out their commands. Neurotransmitters are responsible for our thoughts, actions and everything we do.

Some examples of neurotransmitters include serotonin, dopamine, glutamate, GABA and acetylcholine. The list goes on and on from the numerous functions that these keys affect neurotransmitters in our bodies. A brief overview of some of their most important functions show how crucial they are in our body to maintain balance:

  • Serotonin helps to control many different functions such as mood, relaxation, appetite and sleep.
  • Dopamine helps control movement and helps to promote energy, joy, enjoyment, excitement and motivation.
  • Glutamate improves the electrical flow between brain cells and helps with learning and memory.
  • GABA helps to provide a feeling of tranquility and stability and helps in the production of endorphins that are our body’s natural “feel-good” chemicals.
  • Acetylcholine helps the brain to modulate by changing brain speed. It affects the way the brain processes information because it lubricates the cells so information that can easily pass between the neurons. For this reason acetylcholine increases learning, memory, focus, sensory perception, concentration, recall, excitement, attention, motivation, and general cognitive functions.
  • Acetylcholine, glutamate and dopamine all play a significant role in the cognitive function, so nootropic substances that often take over and increase their effect.

Improvements in learning and memory can help fight various types of brain degeneration. By changing the concentration of neurotransmitters in the brain, brain that originally had cognitive deficits in learning and memory can benefit much.

Dietary supplements and medications can either increase or decrease the amount of neurotransmitters in the brain directly or indirectly, they can mimic the neurotransmitter effects, or they can amplify the signals of receptors.

How Do Nootropics work?

The original nootropic, Piracetam, works by amplifying the signals of acetylcholine neurotransmitter receptors in the brain, thereby increasing the effect of acetylcholine. Let us contrast this with the way that the benzodiazepine category of drugs work, including Xanax. Benzodiazepines amplifies the signals of GABA receptors in the brain that cause hypnotic, calming and sedative effects. For this reason, Xanax tends to make people feel tired, relaxed and comfortable, while Piracetam tends to increase people’s learning, memory, concentration and sensory perception.

The entire physiological system that adds with creating, transferring, and receiving the neurotransmitter acetylcholine in the brain is called the cholinergic system. Cholinergic drugs and dietary supplements influence the cholinergic systems in the brain. They can improve, inhibit or mimic the neurotransmitter acetylcholine. Damage to the cholinergic system in the brain’s brain can lead to degeneration, which is why a lack of acetylcholine levels can lead to brain degeneration, such as Alzheimer’s disease or dementia.

Choline is a nutrient found in the foods we eat, like eggs. Our body make acetylcholine from choline, so it is important that we have enough choline in our body. If people have a choline deficiency diet, a cholinergic supplement or medication can give them the extra choline to boost their brains need. Cholinergic drugs choline to the brain supplies so the brain it can produce more acetylcholine. Many nootropics are stacked cholinergic drugs with other substances, such as racetams. Racetam’s work of glutamate receptors are activated, which in turn closeby cholinergic receptors activated. This improves the functions of acetylcholine in the brain and ultimately improves memory. The combination of cholinergic drugs and racetams in nootropic supplements and drugs are typically formulated stacked memory, focus to improve and learning ability.

On the other hand, there are a number of drugs that are classified as anticholinergic and anti-spasmodic drugs. These drugs inhibit the effect of acetylcholine and may increase the risk of dementia in older adults. If you are concerned about this, it is a good idea to investigate whether all your medicines fall into this category.

Natural Nootropic Supplement

A popular and natural nootropic supplement called Alpha BRAIN is currently on the market. Alpha brain uses soil grown and natural ingredients such as Bacopa Minniera, Cat’s Claw, Huperzia Serrata, Oat Straw, L-Tyrosine, L-Theanine, Phosphatidylserine, Pterostilbene and Vitamin B6 memory, to increase mental speed, and focus.

Since L-Tyrosine is an amino acid precursor of dopamine, it can help to increase the production of the neurotransmitter dopamine in our brain. Many users prefer Alpha BRAIN over coffee because it helps them be more productive and efficient without taxing the adrenal system like coffee does. Users also report that it improves their mental performance, helps them to form thoughts and sentences, helps them remember information more easily, improves their concentration and helps them stay in the “zone” of their peak performance.

Unlike the typical prescription drugs nootropics, Alpha BRAIN is BSCG Certified Drug-Free, which means the supplement and its ingredients are free of drugs and other harmful substances that could cause health problems or positive drug test results.

Prescription Nootropics

There are many prescription nootropics on the market as well as, like Modanifil, which is a drug to promote alertness. Modanifil is an alertness promoting agent typically used for the treatment of sleep disorders, including excessive drowsiness of narcolepsy, obstructive sleep apnea / hypopnea syndrome and sleep disorders work postpone. It helps to stimulate against insomnia through neuronal activity.

There are different theories about how Modanifil works. It does not cause all the same typical side effects of other central nervous system stimulants, but it is believed to be a central nervous system stimulant. It affects receptors that increase levels of norepinephrine, dopamine and histamine. Research shows that Modanifil influences the neurotransmitters by working on the pathways of glutamate, norepinephrine, adrenaline, histamine and dopamine in the brain. The increase in these neurotransmitters and natural substances present in certain areas of the brain that control sleep and wakefulness causes the overall alertness effect of this drug.

The Bottom Line

As you can see, neurotransmitters have the power only to affect our mood, energy levels, focus, concentration, memory and sleep, but they also have the ability to affect our health positively or negatively both the short and long term. Incorrect balance and deficiencies in each of these neurotransmitters can lead to serious health problems.

For example, deficiencies in acetylcholine can lead to Alzheimer’s disease, dementia, attention deficit disorder and learning disorders, deficiencies in dopamine can lead to Parkinson’s disease, and deficiencies in dopamine and/or serotonin can lead to depression and anxiety.

Trying to change neurotransmitter pathways in your brain to achieve a certain effect is not a decision that can be taken lightly. You can, by changing the delicate and complicated balance of chemicals your brain, for yourself to lead to serious health problems all along the line, so it is a good idea to talk to your doctor about any nootropic supplements or drugs before you start experimenting with them.

Remember that all pills have their own side effects. With so many available nootropic products available, each of which have the potential to help and / or harm your health, your doctor may be able to help you find out best for you. The effects of nootropics differ in everyone because we each have a distinct neurochemistry that affects the nootropics.

Many people enjoy an additional advantage with increased brain functions including memory, learning and concentration as a result of using nootropics. Finding the right nootropic for you can be the next experience you can get to a “borderless” medication.

Online Gambling is More Addictive than Casino Gambling

The gambler can gamble in front of the home computer without the need of a fellow human being or closing the casino. The providers also know who they are most likely to fall for: young adults are more susceptible to gambling via the Internet. Lotto is harder in the age group.

According to experts, gambling on the Internet is far more of a risk of addiction than in casinos. The psychologist Chantal Mörsen from the University of Mainz warned:”At home at the computer, the people affected are completely out of control. Gambling on the Internet is available 24 hours a day, most of the time even the family doesn’t notice when a player falls for it.

According to current studies, there are 250,000 gambling addicts in Germany, which corresponds to the number of drug addicts or alcohol addicts. Mörsen is an expert at the “Symposium Glücksspiel 2008” of the Research Center for Gambling at the University of Stuttgart – Hohenheim. On Thursday and Friday, experts will discuss the implementation of the State Treaty on Gaming and the latest findings of gambling research.

Life is subordinate to the game

According to Mörsen, morbid gambling addiction is characterised above all by the fact that players subordinate their whole life to the game. “The financial burdens are increasing, social relationships are being separated – and the game continues.” Quite often the whole thing leads to hopelessness and resignation. “In such situations, the risk of suicide increases.”

There is still no boom in online gambling in Germany,”Mörsen reported. Nevertheless, the danger is still great. “Especially because gambling addiction on the Internet can develop very erratically.” While an addiction to the slot machines in the casino is developing slowly due to social control, it is usually very fast on the Internet. “Also because the players can stay on for 24 hours and bet winnings right back in.” Being able to instantly bet on the next goal scorer, the fastest of the next round or something like that is a special attraction at sporting events.

Trying everything

According to Mörsen, online gambling is also so dangerous because it targets the social group that is most likely to be addicted to gambling: young adults. “They’re trying everything. They also lack experience in how best to deal with their stress and problems,”said Mörsen. Younger people responded more readily to offers that they felt could help them in the short term.

The most dangerous are always the gambling offers that yielded direct profit, such as slot machines in the casino. In the lottery, the risk of addiction is relatively low because players have to wait a long time for their winnings. However, lotteries and other lotteries could represent an entrance into gambling addiction, especially for young people and young adults.