Top Ways to Maintain a Healthy Colon

The colon is the last part of the digestive system in your body. It is designed to excrete solid waste material from your body. A diet full of fiber and regular exercise will keep your colon healthy. Colon cleansing is a treatment or cure for everything from fatigue to cancer. A healthy colon helps in clear skin without blemishes.

Some of the common symptoms of unhealthy colon are constipation, bad breath, abdominal cramps, Toe- and fingernail fungus along with Bladder and kidney infections.

If you are looking at ways to keep your colon healthy, you must eat the right foods and exercise so that colon can clear the toxic or debris. The best diet and exercise for colon cleansing that will also ultimately keep you healthy and fit are explained below:


A diet containing vegetables, nuts, fruits, whole grains and beans are high in fiber. A high-fiber diet supports a healthy digestive tract because it sweeps debris from the colon. Fiber exercises the intestinal tract by moving food waste and toxic from your digestive track. It also softens the stool by holding moisture in the colon.

2.Vitamin D:

Vitamin D is a fat-soluble vitamin that promotes absorption of calcium and phosphorus. It is used in the maintenance of several organ systems as well as the immune system. Vitamin D may protect against colon cancer and perhaps even cancers of the prostate and breast. The two main ways to get vitamin D is by exposing your bare skin to sunlight and by taking vitamin D rich food. Foods like bread, fatty fish, milk and cereal are good source of Vitamin D.

3.Don’t hold it:

If you feel a bowel movement coming; then just don’t hold it. You head for the washroom immediately. The longer you hold, the bacteria start to grow in bladder and causes infection which can spread to kidneys and cause greater damage to the body. Therefore regular bowel movement on proper time is one of the ways you can keep your colon clean and healthy.


Water is the universal solvent. Our body needs water to stay hydrated. Because of dehydration it causes constipation and toxicity in the bowel and kidneys. Doctor’s advice to drink 6 to 10 glasses of water a day to keep your colon clean.


Exercise is always tagged for staying fit and active. But few people know that the risk of colon cancer can be decreased by exercise. Your colon gets more oxygen as blood flow and circulation is increased by exercise. The chances of colon cancer and other diseases are reduced due to exercise. The exercises that help you to clean your colon along with staying healthy and fit are:

•Walking, jogging, or running.
•Sit ups and crunches.
•Jumping rope.
•Rampoline exercise


Anything which is done before getting worse is always said to be a wise decision. So Colonoscopy is one such decision. If you had frequent problem of diarrhea or constipation you may have your colonoscopy done. A colonoscopy is always a proper diagnosis of your colon condition.

Cleansing your colon:

Cleansing and nourishing are two equally important factors in the colon health. Keeping your colon clean not only keeps you healthy but also allow your cells to rebuild. The foods and exercise are just plain good for you, eating more and more of healthy food will never harm your colon as well as other vital organs. Keep yourself hydrated by drinking water as much as you can.

These above ways are essential but you may also enhance your colon cleaning by colon cleansing treatments and supplements that are said to be effective and working.

Best Bodyweight Exercises That Complement Fast Muscle Growth

A good muscle-building plan is not considered complete without the inclusion of bodyweight exercises. The reason behind the inclusion of these exercises is that they can easily be included with any muscle-building program whether it involves dumbbells or barbells. Therefore, it is imperative that a muscle builder knows about the best bodyweight exercises.

Although every bodyweight exercise comes with its benefits, however, there are some that are specific to muscle building. The lines below give the best bodyweight exercises that promote fast muscle growth.

1. Chin Up:

This bodyweight exercise is a great solution for building multiple muscle groups. A muscle builder who performs this exercise can experience an obvious difference in the growth of biceps and lats. To get the best results from the exercise, a muscle builder must focus on at least 50 reps of the exercise every week with variation. Moreover, using rings instead of bars is the most effective way of performing this exercise.

2. Inverted Row:

Sets of inverted row exercise performed either on rings or on bar can help strengthen the back and grow muscles in this particular region. The key to achieving effectiveness in this exercise lies in gradually increasing the difficulty level. The difficulty can be increased by holding the bodyweight at the top for a few seconds and then slowly going down.

3. Front Lever:

If there is any exercise that works best on the lats, it is front lever bodyweight exercise. Moreover, besides working on lats, this exercise is also a good option for working the abdominal muscles. For starters your focus must be to perform at least 4 sets with a 10 seconds hold using isometric holds.

4. Handstand Pushup:

A great exercise when it comes to building shoulder muscles without using weights. Moreover, compared to popular shoulder exercises such as barbell military press; it causes way less destruction and pain. However, to perform this exercise you first need to master the technique of handstand. Once you have mastered that you can go for pushups with at least ten reps.

5. Pushup:

Perhaps the most conventional bodyweight exercise with countless benefits is pushup. Compared to other exercises such as dumbbell press or barbell press, the exercise is risk free and equally effective. Therefore, when it comes to working on the whole body and making it strong, you can never go wrong with pushup and its variations.

6. Ring Fly:

A highly challenging and effective muscle building exercise for the chest region is ring fly. If you wish to build your chest muscles and do not have the weights at home, while you have a set of rings hanging from the roof, then you need not to worry about weights. Rather, its your body and the rings that will give you the best muscle growth in the chest region which you desire.

7. Pistol Squat:

You can use best muscles building supplements to give you strength to perform exercises that can build and make your lower body strong, or you can go for the alternate in the form of pistol squat. Although pistol squat may seem difficult at first, but once you master them gradually, eventually you will achieve a stronger lower body that has great balance and coordination.


In a nutshell, if you know the right bodyweight exercises, then you wont need to lift weights to build muscles. However, if you still wish to lift weights, then you can easily complement the efforts by including bodyweight exercises in the weight lifting regime for better results.


Can Certain Foods Help You Burn Fat?

Just about everybody wants to shed body fat. We try to work out hard in the gym so we can burn fat and get trim, and we make some progress doing this. But most of us just aren’t totally satisfied with the results. The typical person who is dieting and exercising struggles with losing that last 5-10 pounds of fat. Maybe you can relate. No matter how hard you work out, you just can’t seem to burn that last unwanted bit of fat.

Maybe that’s because you’re going about it the wrong way. Look, everyone knows that exercising is a great way to burn body fat. But what many people don’t know is that the foods you eat can play a big role in your body’s effectiveness at burning fat. More specifically, there are certain foods that can actually help your body burn fat more efficiently.

Some of the best foods for promoting fat burning include:

• Peanut butter—Peanut butter offers a range of health benefits. It contains healthy fats and protein, and it can help you build muscle and burn fat. Your best option is to get natural peanut butter that doesn’t have added sugar or trans fats.

• Green tea—You have to drink something with all these fat-burning foods, right? Why not enjoy some green tea? The polyphenols in green tea help fire up the body’s thermogenic fat-burning activity so you can shed pounds more easily.

• Chili peppers—The capsaicin in chili peppers help promote fat burning. Capsaicin is the ingredient that makes chili peppers hot and spicy. So, if you like spicy food, you’re in luck!

• Whole grains—Did you know that your body burns 2x as many calories digesting whole grains than processed foods? It’s true. Your best bet is to choose whole grains that are fiber-rich, such as brown rice. In small doses, whole grains will help to keep your body from storing fat.

• Chicken (and other lean meats)—When you consume protein, you actually end up burning about 30% of the calories in the food while your body digests it. That’s because the protein fires up fat burning in your body. Chicken is a great source of protein because it’s nice and lean. Chicken and other lean meats, such as turkey, should be staples in your fat blasting diet.

Are you eating foods that help you burn fat? Are there any good foods we left off this list? Share your thoughts by leaving a comment!


Five Fun Ways to Socialize and Burn a Few Calories

  These days, everyone wants to burn more calories and lose weight, but finding the time to hit the gym can be difficult. You have a busy work schedule, children to take care of and a group of friends to visit with, and sometimes it seems like you can never get ahead. If you’re struggling to make time for fitness, try sneaking calorie-burning activities into your normal schedule of social events.

1. Dance Classes

Taking a dance class is a great way to have fun with your friends and lose weight at the same time. Dancing burns hundreds of calories per hour, and making it a weekly event will give you something to look forward to. To burn the most calories, stick to high-intensity forms of dance, such as salsa, hip hop and swing.

2. American Football

If you’re looking for an active way to make fun memories with your friends, consider setting up a game of football. Whether you prefer to use flags or are brave enough to tackle people, you will share a lot of laughs and lose weight at the same time. Keep the focus of the day on health by providing plenty of low calorie snacks and vegetable platters for you and your guests to enjoy.

3. Yoga Classes

These days, exploring the mind-body connection is becoming more popular than ever, and a yoga class is a great way to take care of your body and enjoy the company of friends at the same time. Yoga isn’t all about stretching and meditating. Many of the positions are incredibly challenging, especially if you stick to more advanced styles of the art, such as Hatha, Ashtanga and Bikram. If you don’t have a friend who is interested in yoga, don’t be afraid to attend a class by yourself. It can be a great way to meet like minded individuals.

4. Hiking

Hiking with a friend is perhaps the single most effective way to lose weight and socialize at once. A woman who weighs 130 pounds can burn more than 230 calories in a half hour of mountain hiking and strengthen her calves, thighs and butt at the same time. Plus, being out in the woods with a good friend really does create a deep connection between the two of you, and you may find yourself sharing things that you have never opened up about before.

5. Golf

Golf is great in a number of ways. Repeatedly swinging the golf club and walking around the course all day will burn a number of calories and support your immunity by exposing your skin to the sunlight. It will also allow you to spend quality time with your friends in a relaxing environment.