Science Natural Supplements: Turmeric with BioPerine Review – Boost Your Immune System

If you’re thinking about buying Cody Bramlett’ Turmeric with BioPerine you might want to read my review first…

Hey there! I’m Elaine and today I will share my thoughts on Science Natural Supplements: Turmeric with BioPerine.

Anyone who has worked long in the retail industry knows how much damage it can cause to your lower back, arms, and legs.

The constant leaning and stretching to organize the products I did for the past 9 years have taken their toll on me and I started experiencing episodes of sharp pain in my back.

It started off with minor joint pain, then transferred to my back.

The pain started increasing, and after a while, the inflammation was getting close to being unbearable.

And having 3 young children didn’t make it easier for me. Jane and Jennie turned 3 years old and were becoming heavy to carry and even harder to chase around.

Melissa was 7, but that’s not quite the age you would let a child run around alone.

So, I was met with a situation where I had to care for 3 children, work and handle the pain at the same time.

Because of the inflammation, I had in my back, I couldn’t sleep well and have the necessary energy for work, and family and everything else.

I started getting less and less sleep, which caused a major lack of energy, which consequentially made me be in a horrible mood all the time.

I went to a few doctors who recommended going to therapies and massages, and so I did.

Some of those with electric therapy did help alleviate the pain, but it was all short-term. I spent a few months experimenting with different massage and relaxation therapies, but everything I did meant spending more and more money for a minimal or no effect.

So, I gave up on the therapies and tried to ignore the pain, which proved to be impossible.

Since I was disappointed and lost hope, I started becoming less and less willing to go out and just wanted to sleep so I wouldn’t feel the pain and discomfort.

It seemed like I was starting to go on a downward spiral in life, which honestly frightened me a bit.

I didn’t want to become depressed because of the pain and tiredness, but I couldn’t find anything that could help me.

One day, as I was laying down scrolling through social media, I saw someone recommending a certain turmeric supplement in a health group I joined.

This person said it was the best turmeric supplement for inflammation and that it helped them ease the pain in their back and arms.

Reading through the comment section, I saw that there were even more satisfied users that explained how turmeric with BioPerine has helped them with their inflammation, energy problems and sleeping.

So, upon reading many reviews on various turmeric supplements, I found the one that has helped the most sufferers like myself – Sciatica SOS.

Many said it was one of the best turmeric capsules they’ve ever had, and it was honestly pretty affordable.

Having no idea how turmeric and BioPerine supplements work, I went into research mode and started reading how it works, what it does, who makes it, is it natural and so on.

Everything a skeptical person would want to find out.

And, here’s what I found out…

Cody Bramlett’s Turmeric With BioPerine

A well-researched and tested health formula, Cody Bramlett’s Turmeric with BioPerine helps improve your health and energy levels.

Simply put, it makes you healthier and stronger in every sense of the word.


What’s more, this supplement consists of an additional ingredient called Bioperine piperine, the most effective curcumin formula ever.

This health formula target several issues that are detrimental to our health.

For instance, it addresses not only the causes of storing excess fat within the body but also its repercussions.

Additionally, it effectively tackles inflammation, which is the root cause of several chronic diseases.

Further, it improves concentration and focus. The minerals and vitamins present in the turmeric and black pepper is another thing that improves the potency of this health formula, which is completely safe to consume.

Most importantly, this formula combines spices and healthy ingredients required to melt the excess fat stored within your body.


To put it succinctly, Cody Bramlett’s Turmeric with BioPerine is a one-of-its-kind dietary supplement.

It has a combination of spices, all of which are necessary to maintain good health.

If you’re looking for a health formula that lends your body great support as you try to lose weight, look no further than this supplement, because it also has all the multivitamins which you require.

Click here to check out Cody Bramlett’s Turmeric with BioPerine <<

Who is the creator of Science Natural Supplements Turmeric With BioPerine?

The main developer of this formula is Cody Bramlett. Innumerable people have benefited from the use of Turmeric with BioPerine.

Cody Bramlett has allowed numerous people to gain better control of their through this formula by helping them overcome age-related pains and aches, improving energy levels, and losing excess weight.

Cody Bramlett owns a gym in the city of San Diego and through this gym has helped innumerable people to improve their fitness.

What’s Included with Science Natural Supplements: Turmeric with BioPerine

Turmeric with BioPerine is a supplement that improves your overall health. It helps with inflammation, depression, sleep issues and weight loss.

While I hadn’t heard of BioPerine, I read that it’s the most efficient and highly concentrated curcumin formula.

It’s a formula developed by Cody Bramlett, an expert in weight loss and healthier living.

Everyone seemed to love it and said that it has proven to be the best turmeric supplement for inflammation, so I decided to order it.

I managed to quickly find their website where you can order it online along with additional plans and programs if you want to.

I was lucky enough to get the Bonus package they offer – 4 bottles for the price of 1! I mean, I was already ordering 1, so getting 4 bottles was a pure bargain. (oh yes, the offer is still active!)

this is an image of Turmeric with BioPerine Package Contents
Turmeric with BioPerine Package Contents

The package arrived EXTREMELY fast, just a few days actually. It was nice and tightly sealed, with all 60 capsules inside every bottle.

As always, I started reading the package and was surprised to see that it’s made of 100% organic and gluten-free ingredients that don’t harm the body as other formulas do.

The main 3 ingredients are highly beneficial nutrients with proven effects.

Even I have used them before as natural medicine or in cooking – Turmeric, Curcumin, and BioPerine.

These ingredients are packed with healthy nutrients that revitalize the whole body – Manganese, Iron, VitaminB6, Chromium, Calcium, Vitamin K, and Potassium.

Supplement Dosage

this is an image of turmeric with bioperine suggested use

There were instructions included on the package, which said to take 2 capsules a day with meals, so I knew what to do without having to google everything as usual.

I decided to take it starting the following day in the morning so I could have a “fresh start”.

Since we’re told all that traditional medicine doesn’t help and only laboratory meds work, I was a bit doubtful honestly.

But, I was desperate and would try anything, even if it did help only a bit.

So, I took the first capsule in the morning with my meal. Of course, I didn’t notice any effects then.

But after using it for only 2 days, I noticed my back loosened up and was becoming less stiff. After 4 days, my joint pain started disappearing, and my back felt…soft if you understand what I mean.

I could lie down without having to be careful of making any sudden movement and could relax.

The manganese, calcium and vitamin K penetrated my bones and started restoring what was damaged.

And, after day 7, I did something I hadn’t done in a while – I slept all night!! It was one of the best things that happened to me recently, to be honest.

I started sleeping better after that point, so my mood improved tremendously, as well as my energy levels.

Check out Science Natural Supplements Turmeric with BioPerine.<<

How this Formula Works

The main ingredient in Cody’s Turmeric with BioPerine health formula is curcumin, a chemical that’s been proven to help remove inflammation, the root cause of several chronic diseases, including, but not limited to, arthritis, high blood pressure, heart disease, and insomnia.

That said, to get great results from this formula, you need its organic version. Only then you can enjoy substantial and long-lasting benefits.

The following ingredients are present in the organic version of the healthful formula of Turmeric with BioPerine.

  • Potassium – It is useful in preventing cramps, reducing stress levels, and balancing pressure levels.
  • Calcium – It plays a major role in maintaining bone health and strong muscles, and improving nerve function.
  • Vitamin K – It helps keep osteoporosis at bay when you age.
  • Fiber – It not only improves digestion but also prevents inflammation in your intestine.
  • Vitamin B6 – It improves liver, kidney, eye, and skin health.
  • Manganese – It is crucial for bones, connective tissues, and blood circulation.
  • Iron – It invigorates you and ensures you have more energy to handle the demands, pressure, and stress of modern living.
  • Chromium – It helps to improve metabolism, which in turn makes it easier for you to lose weight.
  • Copper – It helps the body to deal with the effects of inflammation.

Check Out My Results From Using Science Natural Supplements: Turmeric with BioPerine

After 14 days of using it, Jane and Jennie were as wild as ever, but I noticed that I could keep up with them again.

I started to see why these capsules were called the best turmeric capsules.

But, the benefits I experienced weren’t only in my bones and muscles. After using it for a month, I felt an overall improvement in my whole health state.

I started eating regularly as previously, had more patience and my muscles felt stronger. I later found out this was thanks to the fiber and vitamin 6 the capsules had.

Thanks to the regulated food schedule and a balanced digestive system, I managed to lose the excess fat I built up over time.

My skin started clearing and becoming smoother, my hair shinier and my nails stronger.

I felt better both on the inside and the outside and regained my confidence. And, one of the many benefits is that my sex drive was back.

The manganese helped awaken my dormant sex hormones, so I was more willing to spend more time in the bedroom with my husband.

So now it’s not only MY favorite supplement now, it’s him too.

Update: I’m now at month 3 of using it and I couldn’t be happier. I wanted to just get rid of my inflammatory pain and I got so much more. My life improved in every aspect by just doing this tiny little thing. We often fail to recognize how much impact the small things like diet, pain, digestion, and immunity can have on our lives.

What’s The Price Of Turmeric With BioPerine?  

You’ll be glad to know that this healthful solution comes in more than one package.

Consumers have three options available to them. Your cost will depend largely on the kind of package you choose.

The maker of this product offers consumers an incentive to buy a bigger package. You get a discount on big purchases.

The amount of discount you get is directly proportional to your order size.

  • One bottle is priced at $39 (Discount = 20%)
  • Three bottles are priced at $99 (that is, one bottle for $33)
  • Six bottles are priced at $174 (that is, one bottle for $29)

Each of these packages comes with an easy-to-understand user manual which clearly tells you how you can reduce inflammation through diet.

Another impressive thing about this solution is that the company has full faith in its product. That is why they offer a six-month money-back guarantee. Isn’t that great?

Is Science Natural’s Turmeric With BioPerine Legal or Is It A Scam?

This is a legitimate supplement and has helped many people improve their health. It can help you too.

All you have to do is give Cody Bramlett’s Turmeric with BioPerine a try.

This supplement features piperine, a product derived from Bioperine, along with curcumin, black pepper, pure turmeric, and several other health-promoting ingredients.

So basically this formula is used only natural ingredients and is free of supplements and chemicals that can be bad for health.

Also because this product has only natural ingredients, this health supplement is widely regarded as an effective non-cancer agent.

It helps reduce your risk of developing cancer.

A recently-concluded study suggests that regular use of Turmeric with BioPerine helps to lose weight and also improves health by reducing cancer risk, slowing aging, improving digestion, and preventing arthritis.

Science Natural Supplements: Turmeric with BioPerine Pros & Cons

Feeling pain regularly is horrible, and while I was spending so much money on medicine and therapies, there was something like this Sciatica SOS formula that is so simple and natural, and yet so effective.

I no longer need other harmful medicine, because everything my body needs is found in these tiny capsules, without having additional chemical ingredients in it.

There are some downsides to this medicine though.

It’s not recommended to be taken by pregnant women, so if you’re carrying a baby or breastfeeding and experience joint pain, avoid using this formula.

Also, it can’t be used with certain medications, especially blood thinners, so before you start using it consult your doctor about the potential effects it might have.

You see, joint pain and inflammation is not something that should be taken lightly. It can have a major impact on your life and prevent you from living it to the fullest.

I regret every single minute I missed with my daughters, so please, don’t let it happen to you too.

Conclusion: Very Happy With Science Natural Supplements: Turmeric with BioPerine

I was lucky to find the best turmeric supplement for inflammation and I wanted to share with you how it helped me turn my life around.

So, if anyone reading this is going through the same pain caused by inflammation, has troubles sleeping or is in a bad mood, don’t think twice about buying this product.

It’s not only the best turmeric capsules you will get, but there is an amazing bonus they offer now.

You will get 4 bottles instead of 1 so you will be safe and pain-free for a longer period.

I already ordered my package and I’m eagerly waiting for it!

Let me know how it worked for you!

Don’t forget to check and see if the discount is still available here <<.



11 Superfoods to Add to Smoothies for Extra Energy and Focus

Smoothies are our thing now. We all own smoothie blenders and experiment with different flavor combinations to find the best one.

It’s not rare that we add chia seeds, goji berries or proteins to the mix.

But, have you asked yourself why everyone adds these superfoods to their smoothies? And are superfood smoothies as healthy as everyone says?

These are one of the best superfoods for smoothies that not only boost the flavor but boost your whole immune system.


  1. Chia seeds
Chia Seeds

If someone asks, “are superfood smoothies healthy”, you answer “chia seeds”. Yes.

Chia seeds are one of the healthiest ingredients you can put in anything, both food and drinks. It’s full of healthy nutrients like fiber, protein, and omega-3 fatty acids.

By adding just a small amount of chia to your smoothie you will get a vitamin bomb that will supply you with the necessary nutrients for the day.

And, the best thing about it is that it has almost no taste so you can add it to literally any smoothie without altering its taste.

  1. Spirulina

Eating microscopic algae might sound like an odd thing, but spirulina is extremely beneficial to your body.

The high amounts of vitamin b-12 and protein it contains are food supplements doctors often recommend.

They feed your muscle tissue and revitalize your skin, which helps you feel more energized and look fresher than ever.

The detoxifying abilities are ideal to complement the lack of vegetables to your diet and the protein in it is perfect if you want to tone your body.

Although its taste is not something you’d immediately choose, the high content of nutrients makes up for it.

You can use it in green smoothies to make it blend it with the taste better.

  1. Cacao

Are superfood smoothies healthy? Yeah. Are superfood smoothies tasty? Hell yeah.

Cacao doesn’t only give us the precious gift of chocolate, but it’s also a great addition to smoothies to make them healthier and tastier.

It’s one of the best superfoods for smoothies due to the high nutritional values found in it.

But, don’t confuse it with cocoa, it’s the seed from which chocolate is made (which is even better for us chocolate lovers).

High amounts of magnesium, iron, copper, calcium, and manganese can be found in raw cacao.

These have antioxidant abilities, they are anti-inflammatory, have anti-aging properties, and so on. The list of benefits is long.

And the best thing about it? It tastes amazing.

  1. Goji berries
Goji Berries

We can’t fail to mention goji berries when we talk about the best superfoods for smoothies.

It’s a wonder berry originating from China and as we know, Chinese people are known for their longevity and health.

They have been using goji berries in traditional medicine for centuries to cure various diseases and improve one’s health overall.

Goji berries have high amounts of zeaxanthin and beta-carotene, elements that help improve the eyesight and protect the retina from negative blue light.

They also contain protein so your muscles will be revitalized and stronger by consuming them regularly.

It doesn’t have a strong taste, allowing you to use it in different combinations of smoothies.

  1. Flaxseed

Hormonal disbalance has been an important factor in some cancers such as ovarian cancer, breast cancer, and prostate cancer.

Flaxseed contains a high amount of lignans, antioxidants that help your body balance hormones.

By taking flaxseed regularly, you will be able to balance out your hormonal levels and reduce the risk of getting these types of cancers in the future.

Thanks to its Omega-3 fatty acids and fiber content, it’s very effective for fighting inflammation and lowering your cholesterol level.

It has a nutty flavor so you can use it in most combinations of smoothie flavors that go well with nuts.

  1. Maca powder

Maca is a wonderful herb originating from Peru. It has been used in their traditional medicine for thousands of years to treat many illnesses and to promote resilience and vitality.

It’s one of the best superfoods for smoothies due to the number of useful acids it contains – eight essential amino acids, fatty acids, calcium, magnesium, iron, and potassium.

These beneficial nutrients increase your energy level and improve your mood, lower the effects of stress and increase your sexual function and fertility.

Additionally, it’s used to reduce menstrual discomfort.

It’s also a great addition to vegetarian diets because it contains high levels of protein and vitamin B.

You can find it in powder form, pills or liquid form. It has a pleasant sweet taste that pairs best with chocolate, bananas and sweet fruits.

  1. Coconut

The benefits of consuming coconut are widely known, which is why is one of the best superfoods for smoothies.

You can find it almost in every supermarket on the planet in various different forms – powder, raw, milk or oil. It’s filled with healthy fibers and Omega-3 fatty acids which are used to convert your body’s fats into energy.

While animal fats are harmful to your body and can cause increased weight, Omega-m fats are a natural source of energy that your body can process more efficiently.

So, consuming food rich with Omega-3 fatty acids will not only make you healthier but will also help you maintain a good figure.

Coconut also helps fight pneumonia, bad cholesterol levels, and even prevent the appearance of Alzheimer’s.

The flavor is known to most because of the high frequency of it in other foods. It’s mostly used with tropical fruits, chocolate, and nuts, or to add creaminess to smoothies.

  1. Oats

Oats are one of the greatest advocates in proving why are superfoods healthy as everyone says.

Like coconut, oats are a food we frequently consume and can be found in almost every supermarket.

The reason why oats are used so widely on the planet is not only because of the high level of healthy nutrients like B vitamins, magnesium, and fiber.

Oats are very effective in fighting anxiety and depression too. And, they also have chemicals that boost the production of serotonin, our body’s antidepressant hormone.

If you’re fighting depression, anxiety, or stress, you should definitely consider adding oats to your morning smoothies.

Their taste is minimal, even undetectable so you can add a small portion of oats to any smoothie without altering its taste. It will only increase the thickness of the mass.

  1. Matcha

Matcha is an amazing ingredient to add to your smoothie.

It can make you feel calm and focused thanks to the amino acid L-theanine, but also give you energy at the same time because of the caffeine it contains.

It’s full of catechin antioxidants, specifically epigallocatechin gallate, a catechin that helps fight against, (and possibly prevent) cancer.

It has also helped in weight loss diets and to lower cholesterol.

Matcha is a bit bitter, so it’s best to blend it with fruits that are sweet.

  1. Chamomile tea
Chamomile Tea

Chamomile tea has been used in traditional medicine to treat everything from stomach cramps, to soothe irritated skin and to minimize the effects of anxiety.

Its packed with antioxidants that regenerate your body’s cells and with it, make you feel more energized and revitalized.

Chamomile tea is also frequently used to treat inflammations or burns both inside or outside the body.

It has a flowery taste that goes best with fresh and citrus herbs like lemon or spicy roots like ginger.

  1. Ginger

Ginger’s abilities are mainly focused on gestational relief, alleviating stomach cramps or discomfort, as well as keeping your intestines in good health.

But, it’s also efficient to regulate the blood sugar levels, making it one of the best superfoods for smoothies for diabetics.

Ginger is the superfood to go to when you’re feeling lightheaded or have nausea caused by different factors.

Its anti-inflammatory properties make it a great and healthy medicine for colds or fevers.

It has a specific spicy taste that goes well with leafy greens or citrus fruits.


Superfood smoothies take just a few minutes to make but are rich with nutrients and taste great.

You can add mint, coffee, peppermint, flaxseeds, and turmeric and make other superfood smoothies to boost your immunity.

They all have amazing healing abilities that will prolong your life and help you live healthier and better.

So – consume superfood smoothies and become a super you!

Best Foods For Weight Loss

You are exercising everyday and eating smaller portions in every meal for last 6 weeks, but yesterday when you stepped on the weighing machine, the scale broke your heart.

You haven’t lost a single pound!

And now you feel like you are at your wits’ end, with thoughts like ‘I am never going to lose weight’ ringing thick and fast in your mind.

But don’t lose hope because…

You’re actually doing pretty well, never mind the scale.

You’re doing two out of three things necessary for weight loss: exercising regularly and eating smaller portions in every meal. And that’s commendable.

All that you got to do now is add the missing link: to eat more foods that aid weight loss. And you will get the desired results.

You see, to lose weight, it is not only important to eat smaller portions but also to eat the right kind of foods.

Which foods are these?

In this post, we present to you top 4 foods for weight loss. Have a look.


  1. Eggs

Eggs in the morning are great for your health—and weight loss.

According to research, eating eggs in the morning keep you full longer.

In this study, the researchers asked some participants to have a breakfast of 2 scrambled eggs and 2 slices of toast with low-sugar fruit spread and some others to have a bagel breakfast.

Both breakfasts provided the same number of calories.

It was found that people who had an egg-and-toast breakfast consumed less number of calories over the next 36 hours compared to those who ate bagel.

So, take the cue: eat eggs in the morning. They are one of the most effective natural weight loss foods.

Eggs are rich source of protein, which in turn is great for weight loss. Gram for gram, protein promotes satiety more than carb. Need we say more!


  1. Pears

Pears should be included in every weight loss diet because of it high fiber content.

However, it is not only the quantity of fiber which Pears provide but also their quality that makes them one of the best foods for weight loss.

A single medium-sized pear offers you 6 g of fiber.

No less impressively, this fiber is rich in pectin, which prevents blood sugar from spiking, and this in turn makes it easier for you to avoid snacking in between meals.

This claim is well backed by empirical data.

In one study, the researchers noted that participants who ate 3 small-sized pears or apples registered greater weight loss than those who consumed 3 oat cookies instead.


  1. Green Tea

Green tea is said to provide a truckload of health benefits—including aiding weight loss.

Powerful antioxidants present in Green Tea, particularly catechins, improve metabolism.

More than one study has shown that drinking green tea can help you burn more calories.

For instance, in one study, participants who were given green tea reported weight loss, improved metabolism, and a noticeable reduction of their body mass index, a measure of obesity.

Give a cold shoulder to those sugary drinks and add green tea to your diet food list.


  1. Beans

Did you know there’s a hormone in our body that acts as an appetite suppressant?

And its name is cholecystokinin. You’re likely to feel fuller for longer period of time if you have more of this weight-loss-friendly hormone in your tummy.

Several foods stimulate production of cholecystokinin, like beans.

As a matter of fact, one study claims that a meal consisting of beans increases cholecystokinin levels two times, compared to a meal consisting of rice and dry milk.

No wonder then, many, particularly vegetarians, regard beans as one of the quick weight loss foods.

Add it—and other foods for weight loss discussed in the post—to lose weight fast and naturally.

How To Lose Belly Fat FAST – Follow These Simple Tips!

Have you ever tried one of those fad weight loss diets and wondered why it didn’t work?

You’re not alone.

There are many crazy weight-loss diets that give amazing short-term results, but within some time all that lost weight—and often some more—comes back again.

That’s why many think that losing weight is not any easier than climbing the Mt. Everest without supplemental oxygen.

However, that is not the case.

Don’t get me wrong. Losing weight is tough. But it is equally true that it is not as tough as many people think it to be.

When it comes to losing excess belly fat, it is best to avoid these fancy diets, because they make you lose the good with the bad.

Instead, follow an easy and more realistic weight loss plan, one which helps you lose weight properly, maybe not quickly, but definitely more effectively so that the lost weight remains lost.

The formula to lose weight is simple is based on good science. All you have to do is…

  • Watch what you eat
  • Watch when you eat
  • Watch how you eat
  • Get some exercise

Tip # 1 – Don’t skip your breakfast

In case you’re trying to lose excess belly fat, it would seem that less you eat, the more fat you’ll burn, right?

However, that’s not the case. Research shows that people who eat breakfast are more likely to be of normal weight than those who skip it.

And it is not hard to understand why this might be so.

When you give your breakfast a cold shoulder, you are more likely to overeat at your next meals, causing your total daily calorie count to rise.

So, from today start having a breakfast if you previously avoided one. If you’re just not hungry in the morning, start with a smoothie or a liquid shake.

Eat smaller portions at the dinner and stop snacking after dinner. This will make you hungry in the morning.

Research shows that eating a couple of scrambled eggs and 2 slices of toast with low-sugar fruit spread is a much healthier option than having a bagel breakfast.

Eggs and avocado are also a smart option. Both keep you full for longer and help you maintain a stable blood sugar levels.

Most experts suggest consuming about 300-400 calories for breakfast, preferably within 2 hours after waking up.

Tip # 2 – Don’t miss your lunch

Many people eat a breakfast but skip their lunch to keep their daily caloric count low. But experts point that this strategy is just as self-defeating as the previous one.

When you skip the lunch, your system goes into the ‘starvation’ mode. In this mode, the body has only agenda—to conserve.

And your body start conserving fat, the very thing you wanted to lose by skipping the lunch!

Have something light for lunch, but do have it.

Tip #3 – Have something healthy in evening

It’s 4 pm and your stomach is growling and demanding fresh fuel. So what do you?

You grab something fried or sweet—and ruin your chances of losing excess belly fat.

Instead of your favorite, calorie-rich snack in the evening, have fruits, like pear and apple. Both are rich in fiber and promote satiety.

Tip #4 – Have a light dinner

Have your dinner early, no later than 7-8 pm, and keep it light. Ensure there’s 2-3 hours of gap between your dinnertime and bedtime.

Tip#5 – Eat mindfully

Did you know that people who rush through their meals tend to overstuff themselves?

You see, it takes about 20 minutes from the start of a meal for your brain to send signals of fullness.

Many a time, we are through our meals even before our brain gets the chance to tell us ‘stop, you’ve had enough’!

Tip#6 – Get some exercise

One of the best ‘how to lose belly fat at home’ tip is to exercise for at least 30-45 minutes 3-5 times a week.

I recommend you to try low-impact exercises such as swimming (if you’ve a pool), pilates, stationary cycling, or yoga.

All four burn quite a good number of calories, without any risk of muscle fatigue or breakdown.

So if you’d been wondering how to lose belly fat naturally, this is it. Keep the aforementioned 6 tips in the mind and see the excess belly fat melt away for the good.

How to Gain Strength and Build Muscle: Beginner’s Guide

Are you ready to take that next step in your life and gain strength and build muscle? Perhaps you admit that envy is playing a role.

Or you’ve realized just how out of shape you are, and you want to change that.

There’s always learning about the mental and physical benefits that you would enjoy by doing so, and, with determination, wanting to take advantage of those.

Hopefully, what’s driving you to read this article and improve your physical physique has more to do with what you can get out of it, not what you believe others’ reactions to it will be, as that is what is going to push you to test your limits.

Getting into better shape will provide you with so many benefits unrelated to how you may look.

The increased blood flow, temporarily as well as permanently as you make this a habit, will help your brain function at its peak much more often than is likely the case now.

Connected with that point is that you will be more productive at work and elsewhere. The quality of your sleep will improve.

Your resting heart rate will drop, which results in a decrease in your chances of suffering from a heart-related disease.

The number of and chances of experiencing migraines will decrease. You won’t have to use nearly as many sick days as you used to.

How to Build Strength and the Benefits of Dumbbell Workouts

Now that you’re convinced that you want to build strength, your next question is likely, “How do I do that?” Fortunately, it doesn’t have to be complicated. You could simply pick up some dumbbells at a sporting goods store and use them whenever the mood strikes.

Or you could get some running shoes and go run for however long feels right when you’re in the mood. But, even if you go into this with that mentality, which is fine, do keep in mind that if you’re looking to build strength, you’re going to need to increase the amount or type of exercise that you do.

But, for the best, most efficient results, you will want to follow a plan. That can be taken from a trusted source on the internet or done with a coach’s assistance.

However, if you do just want to have a go on your own without access to a gym, initially focus on dumbbell workouts. They’re very affordable and versatile; you can work so many muscles with them.

Another plus is that they focus on the arm muscles, ones that often are not worked out nearly enough by those who do not go to the gym on a regular basis.

Also, if you already regularly run but do little other exercises, at least getting some barbell workouts in is highly recommended so that your fitness can become more well-rounded than being focused on your legs.

How the Body Responds to Resistance Training

The simplest way to describe what happens to the body when you challenge it with resistance training is by saying that you’re breaking your muscles down so that they will build back stronger.

As with anything in life, testing and challenging yourself will cause minor setbacks as you get used to the new circumstances, but you will be improved in the long run as a result of doing that.

Specifically, engaging in a workout results in microscopic damage to your muscles.

They will then heal, which, depending on the toughness of the workout, can last a relatively short amount of time or even up to a week or longer.

Once they’re done healing, a process that also strengthens them, your muscles will be stronger.

However, do be careful, especially if you’re a beginner or haven’t taken advantage of resistance training in a while because you don’t want those microscopic tears to be significant.

Ease into your initial workouts. And take note that if you are sore, that indicates that you do need to take at least an abbreviated break from working out those sore muscles.

Oftentimes, athletes neglect to take enough rest and don’t allow their muscles to recover and rebuild themselves stronger because they keep on working them.

That’s why many who take part in resistance training on a regular basis will focus on one part of the body one day, another on the next and so on.

Calorie Needs and Nutrition

A very important step in the recovery process – the time between those microscopic tears happening and those muscles being built back stronger – is nutrition.

If you want to maximize recovery time and how fit you became, what you eat and drink will play a significant role.

The argument over whether training or nutrition is more important is an ongoing one, but what cannot be argued is how important both of those aspects are to your overall health.

Fortunately, exercise causes you to crave healthier foods, so you don’t need to obsess over what you’re eating as your natural cravings should turn healthier the more you work out.

Regardless of what your cravings are telling you to consume, make sure to focus on fruits and vegetables, whole grains, fish and white meat.

Many also recommend eating several smaller meals spread out throughout the day such as six as opposed to two or three large ones.

Protein is important, especially for those who work out on a regular basis.

When you are in the recovery phase after creating those microscopic tears, foods high in protein help your muscles build back stronger and quicker than they would in a low-protein diet.

Also important are carbohydrates. Unfortunately, low-carb diets have been taken up by many people despite them not offering long-term benefits.

Sure, you initially lose weight on them. However, keeping a low-carb diet in the long run can cause some seriously negative repercussions. And this is even more the case for those who work out regularly.

Things that can result from this unhealthy combination include an increase in stress hormones and a decrease in muscle-building hormones.

Bottom line, you need carbs for energy, and you need energy to finish workouts as completely as possible. Of course, don’t overeat carbs, but don’t unnecessarily limit them either.

Do note that those focused on lifting weights will need fewer carbs than people who are involved in endurance training that involves doing things like running long distances.

Fat is also something that has been demonized for a while. However, as with anything, it’s fine in moderation, and you do need some fat to be at your best self physically and mentally.

And one of the best benefits of eating a healthy amount of fat is that it helps give you that satiated feeling that proteins or, especially, carbs don’t offer. Healthy options include avocados and nuts.

How many calories worth of food should you eat every day? That’s not a simple question to answer as it depends on the type of workouts that you do.

But, in general, a moderately active man would need around 2,500 per day and a similar woman would require about 2,000 on a daily basis.

Main Exercises

Although there is a limitless number of exercises that you can do with weights, a few do stand as the ones that most engage in and that are the most productive for building muscle and improving fitness.

Warm-Up Sets

In addition to engaging in an active dynamic warm-up that gets the heart pumping prior to even touching a weight, you’re going to want to do some warm-up sets before you get the serious part of your workout going.

Sure, if you walk into a gym and start popping out heavy-weight sets, more times than not you’ll be fine. But you would be needlessly playing a dangerous game.

Those who you see doing that have drastically increased the odds that they’re going to hurt themselves and then not be able to lift any weights for days, weeks or even months.

The risk is just not worth the reward.

Another benefit of doing warm-up sets first is that you can work on your form and fix any form issues before you move on to heavier, more dangerous weights.

Note that you will want to be warming up on really light weights – some even recommend doing warm-up sets with just the bar – as compared to what you’ll be lifting later.

The general consensus is that, once it’s time to get down to business, you’re either going to essentially lift the same weight throughout or you’ll be starting as heavy as possible and then working your way down, so you don’t want to tire out your muscles during the warm-up.


This is often recommended as the first weightlifting exercise that beginners should do for a number of reasons.

Learning how to squat properly will aid you when doing other types of lifts, and using good form is an absolute necessity when squatting; getting in the habit of using good form here will serve you well when you start incorporating other types of lifts into your workouts.

For that reason, you’re going to want to be especially careful with your form when doing this exercise.

To do squats, move a barbell on to your shoulders or your traps, the muscles just above them.

If you’re just learning how to squat, you might want to initially do it without a barbell. Regardless, keep your shoulder blades together and your feet either slightly wider than shoulder-length apart or right at your shoulders.

If you’re doing this without a weight, keep your balance by extending your hands. Squat.

Bench Press

The bench press is arguably the best exercise for the upper body as far as improving strength, increasing muscle size and having better overall fitness and athletic function goes.

When doing this exercise, make sure to keep your feet on the floor and your back on the bench.

If you’re moving any of those body parts while engaging in this exercise, you need to stop because you’re lifting too much, and the poor form that is resulting could result in an injury.

Otherwise, the exercise is relatively simple. Lower the bar to your chest and then push up until your elbows lock. In addition to your arm muscles, use your torso and hips to help push the bar upwards.


The deadlift is the weightlifting exercise that reminds us of our caveman days when the only way to move something heavy – say a rock or a deer – was by picking it up and moving it through brute strength.

In other words, this is one weightlifting activity that is about as natural as it comes.

To do a deadlift, bend down to pick up the weight and lift it. As you are lifting the weight, make sure to keep your abs tight and your back straight.

Just as you were likely told when lifting heavy boxes, let your legs, hips and, of course, your arms do the work. Not your back. Never your back.

Barbell Row

Barbell rows offer a number of positives. These include building a strong back with larger muscles and gaining strength that will help you do other types of major lifts.

This exercise starts out similar to a deadlift in that you reach down to pull up a weighted bar.

The difference comes after you start lifting. Here, you want to pull it up to your lower chest while keeping your torso parallel to the floor.

Make sure to keep your lower back in a neutral position, and also don’t hold the bar between your reps; your resting should be done after the bar has been placed on the floor.

Overhead Press

The overhead press offers several benefits too. One is that it uses more muscles than may seem apparent; these are located in the arm, chest and back.

In fact, this exercise is a good way to discover if your lower back muscles are in special need of strengthening.

To do this, first ensure that the bar is placed on the rack at roughly the same height as your shoulders.

A little lower is fine, but higher can cause issues. Walk up to it, grab it and lift it over your head.

Keep your feet shoulder width apart and your elbows in front of the bar. Grip the bar with the base of your palms.

Squeeze your shoulder blades as you’re extending your arms. Keep abs, glutes and back tight.

Push-Ups and Chin-Ups

Let’s not be remiss and neglect to mention some effective exercises that require you to use your own body and, in one case, only your own body to do.

Push-ups, obviously, fall into the latter category, making them a great workout for when you do not have easy access to heavy things to lift such as are available in a gym.

And, although you can obviously lift more than your body weight in a gym, as long as you do push-ups to fatigue, this can be a very effective exercise as well.

Meanwhile, chin-ups are so effective that SWAT teams and Special Forces units require a minimum number of them be done before you’re allowed entry.

This is mostly due to chin-ups being an exercise that is easily replicated in real-world situations. And, although you can’t do chin-ups quite anywhere like you can with push-ups, if you find a bar that can handle your body weight, you’re good to go.

Of course, this is not an exhaustive list of the types of exercises that you can do to gain strength, but you will build muscle all over your body by doing them.
So, if you’re a beginner, initially focus on these when training and then consider adding different ones to your routine.

Reps, Sets and Length of Workouts

There is no secret formula as far as reps, sets and length of your workout goes, but there are some general guidelines that you should consider.

If you’re looking to focus on endurance, you probably want to aim for around 12-20 reps per set, and you will want to decrease how much down time you have between your sets.

Around 30 seconds is a good guideline. Runners who are already building endurance in the lower half of their body may want to consider this type of workout for their upper half.

Those of you looking to focus more on power and building muscle size will probably want to do around 6-12 reps per set with heavier weights than those focusing on endurance.

Do around 3-5 sets and rest for a minute or maybe a little longer between sets.

One secret that many weight lifters don’t take advantage of is doing your reps slowly.

This type of rep allows you not to be helped by momentum and allows your muscles to be more fully activated for a longer time period. They will also fatigue in a more complete, healthier way.

The length of your workout should be no more than an hour, especially if you’re a beginner.

After you’ve done these types of workouts for a while, you can consider extending that to around 90 minutes.

How Many Days of Training?

One again, there’s no formula that works for everyone. It all depends on your current level of fitness, what you can safely do and your goals.

However, once again, there are a few guidelines that you should follow. One recommendation for somebody who is looking to be really active is to spend three days strength training and two on cardio or maybe four and one or two and three, respectively.

It’s also important to spread out your strength training days. For example, you could focus on upper-body workouts or pushing exercises one day and lower-body workouts or pulling exercises the next.

Those who are generally taking their workouts to the max will be in the gym six times a week, alternating parts of the body from one day to the next.

Of course, do take into account the rest of your life when deciding how many days to train. These can include family members, friends, work obligations, important hobbies and so forth.

It’s important to be physically healthy by training on a regular basis – working out three times a week is probably a good minimum to consider – and the benefits attained from doing so will help you be productive in every area of your life, but you do want to ensure that you also have the training-life balance that you’re looking for and are not overdoing the physical aspect.

How to Rest

In general, you should be resting at least two days and no more than four. However, just one day a week of rest is fine if you’ve gradually built your training schedule to that point.

On your off days, feel free to still be active, just nothing strenuous. In fact, the worst thing that you can do on your off days is completely take them off and veg out with Netflix or otherwise.

At least do something like go on regular walks or easy bike rides on your off days.

Another option would be a relaxing yoga class, which can also help your flexibility a bit, something that you may not be focusing much on during the rest of the week.

This way you can avoid stiffening up and will be much more productive on your “on” days, when you are fully focused on working out.

A simple way to view rest days is that they are a rest as compared to your workout days, not that you remain in bed all day or are otherwise inactive.

But it is important to stress that rest days should definitely be easier than your workout days.

They are there for a reason, and working out hard on your rest days will not allow your body to recover and will cause you to not get as strong as you could and to suffer from higher injury rates too.

More on Cardio

Of course, if you have your eyes on a 5K, 12K, half marathon, marathon or similar race, then you really do need to do cardio on a regular basis, possibly even more often than resistance training. However, if your focus is on resistance training, then the time spent on cardio can be a bit less.

But, with that said, you do need to incorporate some cardio into your workout routine to experience full-body fitness.

Some of the benefits of cardio include increased metabolism and improved heart health. This type of exercise can also help you recover from a hard workout with the weights.

For example, consider heading out on a leisurely jog or jumping on the treadmill before you leave the gym. Doing so will help remove by-products from your workout and allow you to recover quicker.

Bottom line, cardio exercises really round out a workout program as it trains your heart and muscles in a different manner than other types of exercises do.

Types of cardio exercises vary. There are elliptical machines, stair climbers, jump ropes, rowing machines as well as actual rowing on a lake, river or ocean, swimming at the gym or in a lake, river or ocean, cycling on a stationary bike at the gym or using a full bicycle outdoors or running, whether that’s on a treadmill or in the great outdoors.


First, it’s important to realize that supplements are not necessary, and you can build quite a bit of strength and be healthy without ever using any.

With that said, supplements can help you get the most out of your workouts. But it can be overwhelming to consider which ones to use since the market is so oversaturated.

However, doing your due diligence in researching them can result in noticeable benefits in the gym.

Creatine monohydrate is generally safe and effective and helps the muscles work more effectively during a workout.

Benefits from taking caffeine-infused products are not as clear, and long-term effects of caffeine on workouts has not really been studied in depth.

However, caffeine does tend to offer short-term benefits such as lowering fatigue rates. Whey protein can help muscles recover so is best taken after a workout.

Glutamine can be of special help following especially intense forms of exercise as it helps remove excess ammonia.

Fish oils provide antioxidants and anti-inflammatory benefits and can help the recovery process as well.

But don’t just take supplements because others around you are. See if any work for you and decide on that basis alone.

And don’t expect any to be a magic pill that will create significant changes. Take note of the name; they are used to supplement a workout or a diet, not to replace anything.

But, as part of a balanced workout routine and diet, they can be helpful.

Final Thoughts

We’ll leave you with some final thoughts.

As you establish a workout routine for yourself, do make sure to not overdo it at the beginning.

It can be so easy to be all excited and driven in the early going, which is great in and of itself, but then to use all of that energy to do way too much way too soon.

Ease into it. Think of it like a marathon. Experienced marathon runners don’t even consider speeding up if they feel great until they are at least 20 miles into the race. Have the same mentality here.

Even if you feel like doing a lot more, hold back in the early going unless you can honestly say that your early standards were ridiculously low. Future you will thank you.

Related to that last point: Leave your ego at the door. Don’t do more than you should simply because you see somebody else doing it.

Focus on being the best you. Don’t compare yourself with others.

It’s better to focus on free weights over weight machines since they work out your stabilizer muscles too.

Warm up before you work out. Jog to the gym. Do jumping jacks. Use the treadmill. Build up the weights you lift.

Don’t just take a short walk from your car straight to the weights and start going full tilt.

Keep a journal and write down what exercises you did and how you felt afterwards.

Doing so will help you realize when you’re doing too much, when you’re doing too little and when you’re burned out and why.

Don’t focus on how much you weigh. Since muscle weighs more than fat, you could be getting in spectacular shape but not be losing any weight.

However, you will surely be slimmer as a result. Also note that if you’re looking to gain muscle weight, you might need to eat more. It depends.

Another point: Even if you aren’t changing fat to muscle and are losing weight in the long run, keep in mind that weight losses tend to not be steady.

In other words, you won’t lose the exact same amount of weight every day. A good comparison would be the stock market.

Even if it gains or loses in the long run, when you look at the day-by-day breakdowns, there are many variations from that trend, and the same can be said for your weight.

Lastly, have fun with it. Enjoy challenging yourself and the healthier you that you’re becoming.

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