Well, it may not be able to conjure up a shiny new car but as far as health concerns go, this extract is capable of handling quite a few of those. For starters, it helps to keep the noggin cool and calm and rids the mind of stress and anxiety.
The extract also frees the lungs from the wrath of invading critters and mucus, so it helps you to breathe easy. Since it just as effective against pain and offers soothing warmth on application, it is frequently used to treat painful health issues, including muscle sprains, degenerative joint disorders, nerve pain and others. Galbanum oil helps to boost circulation and aids in the faster removal of toxins from the inflamed area, which leads to rapid healing and pain relief. The astringent and rejuvenative properties of the extract can also be put to use in skin care, particularly against scars.
The sweet smelling oil has earned itself a spot on just about every skin healing essential oils list. But this oil can do more than just deal with wrinkles and complexion dullness. Geranium oil has fantabulous anti-inflammatory properties that can be put to use against almost all pro-inflammatory conditions, including those that lead to muscle and joint pain. Similarly, its astringent effects can be employed to tone the muscles not just on the face but all over the body.
The analgesic and antimicrobial properties of this extract can help in the better handling of wounds and oozing sores. But the most distinctive benefit of this oil is its power over all that ails the mind. From stress to depression and from restlessness to anxiety during labor, panic attacks and even insomnia, the delicate floral aroma can pull you away from all that darkness within you to a brighter and more hope-filled space.
The digestive and stimulating properties of this humble root also get distilled into the essential oil derived from it. This makes, ginger oil the perfect addition to any blend meant to address gastric problems and discomfort. The anti-inflammatory effect of the oil helps to soothe muscle spasms and works as a counter-irritant that interferes with the transmission of the pain impulse to the brain. So, it is remarkably effective when used against muscular, skeletal pain and rheumatoid arthritis.
Because the oil is a circulatory and lymphatic tonic, it helps in treating fluid retention and toxin accumulation. As far as the expectorant properties of this extract are concerned, they are nothing short of miraculous. In fact, this oil can bring even the most unruly and chronic coughing bouts to heel.
You get the very same, tangy, invigorating aroma from this oil as you do from the juicy fruit that it comes from. Like other citrus extracts, grapefruit essential oil displays strong astringent and antimicrobial properties, which can be used against acne, skin aging as well as infectious skin diseases. Although the aroma of this oil is undoubtedly uplifting and has a motivating quality, it does not offer these benefits at the cost of mental peace and tranquility.
Quite the opposite, the at once sweet, fruity and fresh aroma of grapefruit oil is particularly potent against depression, anxiety as well as insomnia. The oil also helps to deal with fluid retention and is very effective against food cravings when mixed in with patchouli oil , nausea and gastric upset. This is one of those rare substances natural or manmade that offer lasting relief from inflammation.
In fact, its extraordinary ability to curb inflammation has prompted its use in several high-end skin care products. The anti-inflammatory properties of the extract also get support from its ability to ease muscle contractions and spasms. Together, these benefits can be used to fight off painful muscular and joint conditions. Because the oil is both an expectorant and an antiseptic agent, when used to treat nasal congestion , it not only clears the air passage but also eliminates the infection causing the mucus buildup.
When diffused, helichrysum essential oil offers remarkable results against negative emotions and agitation. This is the oil to use when your body and brain refuse to keep up with your personal or professional obligations.
Used as a spirit cleanser in ancient times, the oil is still a fabulous tool against physical and mental fatigue , lethargy, lack of focus and drive. And these effects are not limited just to the mind, hyssop oil is a potent antioxidant and stimulant that impacts the digestive and the circulatory systems as well.
Because it helps in the faster removal of accumulated fluids and toxins, it also exhibits pain relieving properties that work on sore muscles and irritated nerves. Hyssop oil has a long standing history of use as a respiratory tonic. The hypnotic aroma of this oil has long been valued for its aphrodisiac properties.
But, few know that the lingering sweetness of the scent not only drives the desire for intimacy but can also chase away all thoughts of self-doubt, sadness, grief and depression. A unique sedative, jasmine oil gently beckons sleep without compromising cognitive faculties. In fact, it relaxes and stimulates at the same time, which explains its notable effect against lack of libido.
The impact of jasmine oil on the mood is both significant and instantaneous. It is known to restore positivity and self-love and acceptance like no other oil out there. When used topically, jasmine essential oil is quite the restorative agent that can soothe and heal age ravaged skin.
It is also one of the most effective natural remedies for feminine problems including menstrual irregularities, PMS, perimenopausal symptoms, postpartum depression, labor pains and others. The soothing effects of Jasmine also extend to the muscles, as they stop painful contractions and spasms. The extract also has expectorant and antiseptic properties, which make it a good choice for blends meant to combat respiratory ailments. An immensely powerful natural cleanser and detox agent, juniper berry oil owes most of its therapeutic properties to its ability to speed up the removal of toxins and metabolic waste from the body and the treated area.
An extraordinarily potent circulatory stimulant, juniper oil helps to boost cellular health and integrity, which, in turn, has a slowing effect on tissue degeneration. In addition, the extract has astringent properties that help to tone and tighten dermal and muscle layers, so they can offer better support to the skeletal system. Together these health benefits go a long way in treating and even preventing the deterioration of degenerative joint ailments like rheumatism and arthritis.
Needless to say, these properties also help immensely when used for skin care. For starters, the fresh, herbaceous aroma of the extract is known to lower cortisol levels and agitation. In fact, this oil is so soothing and relaxing, not to mention gentle, that even irritated babies and tots respond to its calming effect.
So, if you have been struggling with sleepless nights, lavender oil will help you to find your way back to dreamland. That said, the oil is just as effective on emotional and mental states that get people worked up; think stress, anxiety , grief, anger and restlessness.
A clinically studied and endorsed anti-inflammatory agent, lavender essential oil also offers relief from pain, swelling and redness, be they the result of a wound, an inflammatory skin condition or a hyper-immune response.
The extract also has germ killing properties along with the ability to soothe muscle spasms, and these simply add to the myriad of therapeutic benefits that you can get from it. Ever heard of organic bulgarian lavender essential oil? The zesty, bright, hard-to-miss, citrusy aroma and the tonic effects of this oil can wake you right up, both physically and mentally. In fact, this is the oil to use when you want to put the bounce back in your steps.
But here is the best bit — this oil can energize and motivate without impeding sleep. Actually, since it has the ability to clear your head of all negativity, it offers exceptional results against sleep disorders, including insomnia.
The astringent oil is one of the richest sources of limonene, a bioactive that is a potent anti-inflammatory and antioxidant agent, which help lower cholesterol. Its astringent effects coupled with the ability of limonene to wipe away scars and hyperpigmentation , lend it much value in skin care. Plus, you get antiseptic and antibacterial effects from this extract, which means that it can also be used to treat acne and minor wounds.
The sweet-lemony fragrance comes courtesy of neral and geranial, together known as citral, which is a killer antimicrobial agent.
Unfortunately, all that firepower also brings along the risk of skin sensitivity. That said, if used as prescribed, this oil can give you the pore-less skin that Thai women often flaunt. Lemongrass oil is an anti-inflammatory , an astringent, a tonic, an antiseptic and a detox agent. Plus, boy can it kill germs! Put these properties together and you get a solution for overly oily , acne prone, dull and clogged skin.
The floral nuances of the scent are attributed to geranyl acetate and geraniol, which offer anti-inflammatory effects as well pain relief, when used topically. When you need the sweet to shoo away the sadness and the sour to kick out the sleepiness, this is the oil that will come to your rescue.
The aromatic influence of this oil is profound to say the least. That said, the effects of the oil go far beyond the olfactory sense. One of its most notable properties is its anticancer activity. Lime oil offers all the benefits of lemon and lemongrass, albeit in a gentler, more patient way. Plus, the fact that it is a powerful scavenger of free radicals adds credence to its use in skincare blends.
The oil is also a noteworthy bronchodilator and anti-inflammatory agent; properties that can be used to treat respiratory ailments. Like other citrus extracts, mandarin oil offers an energizing and invigorating scent that can lift away the blues and troubling emotions.
The mildest of all citrus oils, mandarin oil provides spectacular skincare benefits. From erasing complexion dullness and scars to tackling dermal infections and signs of premature skin aging, this oil does it all.
In fact, the terpenes in mandarin oil are potent pain relievers that can rival the performance of most OTC painkillers. Because the extract stops muscle spasms and offers support to the digestive system, it can also be used to treat gastric discomfort. A circulatory stimulant that surprisingly also helps to relax the mind and the body, mandarin essential oil can also be used as a sleep aid.
The soothing warmth offered by this oil has an all pervasive quality about it. The healing starts at the skin and finds its way to the internal organs, the hormones and even the brain. So for starters, marjoram essential oil is great for the skin and can be used against skin sagging , fine lines and acne.
It also does wonders when you want quick relief from muscle fatigue and pain. Because the oil is just as good at eliminating germs, it can also be used for all types of infectious ailments, including those of the skin and the respiratory tract. But the most profound benefit of this extract is the balancing act it pulls on hormone levels. This essential oil takes multi-tasking to a whole new level.
The distinctly lemony yet delicate aroma calms emotional turbulence and agitation and pushes stress and anxiety right out of the system. As the body and the mind go into a relaxed, soothed state, the oils gets to work killing critters and tackling the ailments they cause. Stop when you are full and have more if you are hungry. This is not a starvation diet. Yes the oats are what makes it filling or you could use quinoa and yes the greens give you an energy boost.
No — they are a grain, but sometimes they can get cross contaminated with wheat or gluten which is why you can buy gluten free oats. I have one month to get ready for a cruise so I am really planning to try your healthy smoothie recipes for weight loss 7 day detox.
I will let you know how it works out. Thank you for simplifying healthy weight loss with smoothies and raw foods. I am vegan and mostly raw, but I still gain weight sometimes so it is critical for me to focus on healthy weight loss methods. Again thanks, I love your super helpful site! If you do decide to do one of my diet plans — let me know how it works out for you, and enjoy your cruise! Could I use homemade plain yogurt, I have used it in many of my smoothies?
Would an herbal tea of some sort work? Your email address will not be published. I lost 56 pounds and recovered from Chronic Fatigue Syndrome by replacing meals with Green Thickies — my original smoothie concept. Contact me here. Important: The information contained in this website is for information only. The views provided are of the opinion of the author who does not hold any responsibility for any results or effects of the advice given.
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Click the links to download the following documents. Privacy Policy and cookies. Terms and Conditions. Here's how to watch the fat fall away and your energy soar in just 9 days. What do you get with 9 Gorgeous Green Smoothies? This is the second of 3 different types of diet plans that I am going to share with you.
Carousel Next. What is Scribd? Uploaded by Evan Husada Sidrap. Did you find this document useful? Is this content inappropriate? Report this Document. Flag for inappropriate content. Download now. TXT For Later. Related titles. Carousel Previous Carousel Next. Jump to Page. Search inside document. Related Interests Nature. In fact, for the type of strength we are after you have to be very lean.
This program is for men who like to enjoy life. In fact for most people reading this program they are going to need to spend less time in the gym and more time enjoying life.
This program is for men with patience. Those that try to pack on muscle very quickly end up gaining a whole bunch of fat and ruin their physiques. This takes 6 months to a year to achieve.
Working out is something that I want you to continue for life. If you could build a jacked physique in two to three months then there would be a lot more muscular guys walking around. This is most definitely not the case. You see, most guys trying to build muscle tend to overeat as well as do lots of squats and deadlifts.
This leads to excess fat gain and excess lowerbody mass. The difference is absolutely night and day. The lbs guy is much more impressive, of course. This is because the lbs guy is much lighter, but has the same strength as the bigger guy.
Relative Strength is the key to building the perfect physique. Get as strong as possible relative to your bodyweight. This will ensure you have a good amount of muscle and very little body fat. When your strength to weight ratio increases you will have a good indicator that you gained muscle, lost fat or gained muscle and lost fat. Every workout should be constructed in such a way to maximize strength gains. This will build muscle more effectively in the long term.
From my experience, people get way too caught up in hitting their muscles from different angles, feeling the burn, and using high fatigue methods such as drop sets and super sets.
These methods have their place but should never replace heavy lifting. One thing remains true: to build muscle you need to lift heavier and heavier weights overtime. Want to build muscle? Build strength! Want a big chest? Work your way up to incline barbell bench press with lbs for 5 reps. Want a big back? That I can guarantee. What you WILL see is someone complaining about his flat chest whose workout routine consists of many different chest exercises all performed to failure with super sets and drop sets mixed in.
Instead they should focus on improving strength instead of causing fatigue. Muscle follows strength. Want to improve muscular endurance? Build Strength!
Building strength is an effective way to improve muscular endurance. For example, who do you think can do more reps with lbs on the bench press a lbs bencher or a lbs bencher? Definitely the lbs bencher. Want to increase power? Who do you think can launch their body up over a wall with more power, a guy who can do pull ups with lbs attached or a guy who can only do pull ups with 20 lbs attached? Obviously the guy with lbs can.
Build Relative Strength! Building strength relative to your bodyweight is the key to the ultimate physique that is lean, powerful and functional. The key to gaining relative strength is to focus on building as much strength as possible while keeping body fat to an absolute minimum. Training is designed to generate increases in strength and diet is designed to keep fat to a minimum and support muscle growth.
The combination of the two results in incredible relative strength. You have myofibrillar hypertrophy and sarcoplasmic hypertrophy. Training for myofibrillar hypertrophy builds hard, dense looking muscle that will be highly useful since it is accompanied by large increases in strength.
This type of muscle growth is our predominant focus. Sarcoplasmic hypertrophy is the growth of the fluid within your muscle cells and is trigged by high volume lifting with sub maximal weights and short rest periods. Think of it as the icing on the cake. This type of training is fun to do because it delivers a great muscle pump.
Unfortunately, most people get distracted by this type of training and neglect what really matters — building strength. Therefore this type of lifting will only be a small component of the workout program. As you become stronger on these movements your body will change for the better.
Your chest, shoulders, arms and back will begin to fill out perfectly as you drop fat from the diet. By tracking your four indicator exercises you will have visual proof of the effectiveness of your workout routine. Most people judge their routine based on how tough it is and how sore it makes them.
The effectiveness of your training is directly related to the progress on these four exercises. By accepting that, your training program will become 10x more effective.
You will direct your efforts on that which will make you stronger and more muscular and divert your attention away from everything that is a distraction. Every exercise, every set and every rep has a purpose. Incline Barbell Bench Press There is nothing wrong with the regular flat bench barbell bench press. It is a terrific exercise at building the whole pectoral region if done properly. With that said, I feel that most people would benefit more from the incline version, which develops the upper pecs better.
In addition, in most athletic pressing movements the arms push forward at a slightly upward angle as opposed to directly straight out. An example of this would be pushing a car or throwing a punch. For this reason the incline press may be more relevant from a functional standpoint. In addition, standing presses will work the triceps very hard.
I recommend avoiding seated shoulder presses with the elbows flared out to the side. This is a very unnatural position for the shoulders and overtime may cause pain and injury. Closed chain movements have greater overall muscle recruitment and lead to better muscle and strength gains from my experience.
Power Cleans from Hang or Sumo Deadlifts This is a very athletic movement that builds great power through the legs, hips, back and traps. I have found that hang cleans bring about explosive power but without the leg mass that squats build. I have also found hang cleans to be the most effective exercise at developing my trap muscles. Lastly since dedicating my time to hang cleans I have noticed a big increase in my jumping abilities. With that being said, hang cleans are a very technical movement and can be difficult to learn.
You could exclusively train with the four indicator exercises and you could build a great physique. However, it is likely that you will develop lagging muscle groups and hit strength plateaus.
To ensure complete physique development and optimal muscle gains I include assistance movements. These are my favorites: Weighted Dips Weighted dips are a fantastic exercise for adding massive amounts of pressing strength and gaining muscle to the triceps and pectoral region.
Some exercises are very stubborn when it comes to progressing in weight. Weighted dips are not one of those exercises. They tend to go up very smoothly and if you train this exercise properly you should be able to add 45 lbs to this exercise in 3 months time.
That is a huge gain and would result in bigger triceps, fuller chest and a stronger bench. Close Grip Bench Press The close grip bench is a phenomenal pressing movement that builds a powerful chest and triceps.
By using a close grip with the elbows tucked into your sides you increase muscle recruitment in the triceps and upper chest. With this movement you can make gradual progress in resistance used. In most biceps exercises, very little strength increase is actually seen. For this reason I use barbell curls as my main biceps exercise.
You can eventually build up to barbell curls with lbs for your reps. Incline Dumbbell Curls Incline dumbbell curls are very effective because your arms are locked to the sides and your back is flat against the bench. It is in this position that you are unable to use any back swing, the biceps are forced to work in isolation. I like to alternate between barbell curls and incline dumbbell for three to four weeks at a time. Skull Crushers Skull crushers hit the triceps very hard and allow for regular loading in weight.
For this reason skull crushers should be your main triceps movement. This is a killer exercise and will translate to better pushing strength, most specifically in the lock out. This movement is better suited for higher reps, less weight and short rest periods. For that reason I like to use them for pump training.
Lateral Raises To ensure perfect shoulder development I always include lateral raises into my workout programs. The medial head of the deltoid never gets fully worked with shoulder pressing. Most of the stress for shoulder pressing is placed on the anterior head. For this reason the medial head can slightly lag behind in overall growth.
Therefore lateral raises should be incorporated to ensure even muscle growth.
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