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heathcap has been a member since September 2nd 2013, and has created 242 posts from scratch.

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The Fundamentals of Good Muscle Building

Muscle Building exercises can benefit women as well as men, for maintaining a sleek and sexy physique.

When it comes to muscle building, all exercises can be separated into two different camps.

Muscle Building

Muscle Building


On one side are the compound exercises, on the other side are the isolation exercises.

They each have very different functions.

As the name might suggest.

Compound exercises are workouts that exercise multiple muscle groups at the same time.

Isolation exercises are exercises that target a specific muscle group.

If you’re trying to build muscle.

Using compound exercises is a much better way to go about it.

Both for building overall tone and putting on muscle.

Compound muscle building exercises will get you there faster.

Working out compound muscle groups, one at a time maximizes your overall body physique.

These exercises work out your muscles, your tendons, your joints and your ligaments.

It puts the most strain on the area of your body that’s the weakest, strengthening the overall system.

It’s the “broad strokes” of building overall muscle quickly.


Is There A Time When Isolation Exercises Are Better?

Yes, there is.

Isolation exercises are great for targeting and improving a specific muscle group that’s out of balance.

If your right tricep is larger than your left for example.

You might want to do some isolation exercises targeting just your left tricep.

Compound exercises are the fastest way to build muscle mass in your body in general.

However, compound exercises aren’t great for laser-targeting specific parts of the body to develop.

Isolation exercises also have an additional benefit of being able to put on short-term mass quickly.

Professional bodybuilders will often do isolation exercises.

Before a major competition to add an inch or so of muscle.

This muscle doesn’t last, however, and will disappear if you stop working out.

To build muscles that really last, start with compound exercises.

Then refine your body with isolation exercises if imbalances come up.

Muscle Building

Muscle Building


A Few Popular Compound Exercises

What are some of the most popular and proven compound exercises in bodybuilding?

Perhaps the most popular is the bench press.

The bench press works out many of the muscles in your upper body.

Including the many muscles in your arms and your back.

Squats are another popular compound exercise.

Everything from your calves to your thighs to your buttocks is worked out by squats.

Dead-lifts are another popular compound exercise.

Dead-lifts will work out your abs, leg muscles, back muscles, hips and forearms.

Of course there are many other compound exercises.

You can choose from depending on your fitness goals.

Pick the exercises you use based on the kind of body you want to develop.

In summary, compound exercises are the main building block to a solid workout routine.

While isolation exercises are definitely important for sculpting the body and perfecting muscle balance.

The actual work of building muscle should be done primarily with compound exercises.

Lose Weight With Whole Foods And Feel Better

Lose weight by eating the right kinds of food can be a daunting task.

Considering that there is so much food available.

Lose Weight

Lose Weight

That’s loaded with sugar,salt and preservatives that.

We end up making the wrong food choices.

A diet rich in whole foods will not only help you to lose weight.

But it can help you feel better and more energetic.

One of the hardest things about trying to lose weight.

Is waiting until you actually lose weight.

It can be extremely frustrating.

To go through the hassle of changing eating habits, cooking new foods.

And rearranging your lifestyle around a new way of eating.

Only to find that the scale doesn’t move.

For many, this can lead to stress.

And the temptation to fall back into old food habits.

But you don’t have to fall victim to this.

The important thing to remember is that.

Your weight loss journey is not about your scale.

And you are not defined by a number.

The important thing to remember is that.

You will likely feel a difference in yourself when you are eating whole.

And that feeling will likely come long before your scale changes.

You may want to start to take a real look.

At your body and your overall health.

Try not to judge yourself.

But rather look at yourself with love.

Think about your health.

Are you currently having any issues?

Is there something you could achieve.

If you were a different weight that you cannot achieve now?

Is there an illness, chronic tiredness.

Or other health issue that you are experiencing?

Whatever it is, look at it with love.

And understand that this is a part of your past.

This does not define who you are now.

Or the new path that you are taking.

When you get upset with yourself, even if you don’t realize it.

You send a message to your subconscious.

And over time this starts to build up.

Lose Weight

Lose Weight

Affecting your self esteem and ultimately your will power.

When we don’t know how to talk to ourselves with love.

We are sabotaged before we even begin to start losing weight.

On the other hand, when you speak to yourself with love.

You are teaching yourself that you are worthy.

Of all of the good things that life has to offer.

Over time, your self esteem begins to rise.

And you begin to understand that.

You can truly achieve anything, even weight loss.

Believe it or not, once you have found your confidence.

It becomes easy to begin to lose weight.

You start to focus on the good and positive things.

You are doing for yourself instead of becoming upset with yourself.

For not accomplishing your weight loss goals.

When you feel good about yourself first.

The weight loss will naturally begin follow.


Children Health Issues And Common Illnesses In Kids

Children health concerns is a topic that every parent is faced with.

Who has a child they love and care for.

Children Health

Children Health

There are a number of common illnesses in school children.

Knowing what to look for and how to treat them.

Can help keep your child and entire family safe from these contagious diseases.


Athlete’s Foot

Athlete’s foot is a fungal infection spread through contact with surfaces.

That have recently been touched by those with the infection.

It produces itchy, cracked red skin on the feet.

Especially around the toes, and an unpleasant odor.

Over-the-counter remedies can help clear it up.

To avoid catching it, send your child to school.

And public swimming pools with shower clogs.

Keep feet and shoes dry with anti-fungal foot powder.

Wash socks often and avoid letting the feet get too sweaty and damp.

The perfect conditions for the athlete’s foot fungus to thrive.



The common cold, medically known as rhinovirus.

Is spread through coughing and sneezing.

The germs can travel considerable distances.

And also be picked up from surfaces where the droplets have landed.

Washing hands often (especially before and after sneezing or blowing one’s nose).

And staying away from sick people.

Can both help avoid catching a cold.

So too can wiping down surfaces with disinfectant.

Such as counter-tops, doorknobs, shared phones, remote controls, computer keyboards, and so on.

Children Health

Children Health


Conjunctivitis (Pink Eye)

Conjunctivitis, or pink eye, is an infection in the eye.

That causes it to redden and become bloodshot.

It is extremely itchy and the eyes often ooze pus.

Which can become crusty around the eyes.

Especially while your child is sleeping.

Conjunctivitis is highly contagious.

From direct contact with a person who has it.

And who has rubbed their eyes.

Children can also catch it from shared towels and pillows.

Tell your child to wash their hands often.

And teach children to keep their hands off their face and out of their eyes.

The doctor will prescribe antibiotic drops to help clear it up.


The Flu

Influenza, commonly referred to as the flu, is similar to a cold.

But comes with more severe symptoms.

Such as aches, pain, fever, and listlessness.

It is spread through coughing and sneezing.

The best way to prevent it is to get an annual flu shot.

If your child does still catch it.

Antivirals from the doctor can clear it up more quickly.

Prevent catching and spreading it the same way as you would colds.


Head Lice

Head lice are small parasites that live on the blood from the scalp.

They crawl from one head to another.

Lay eggs, nits, and hide in the hair behind the ears.

And at the nape of the neck.

Clearing them involves either shampoo with pesticides.

Or a range of natural treatments.

Including a fine-toothed comb, to get out all the nits.

It can spread via shared soft furnishings, combs and brushes.

So keep everything in the house vacuumed and well-washed.

Children Health

Children Health



Meningitis is an inflammation of the membranes.

Surrounding the spinal cord and brain.

Meningitis can start out like a cold or flu.

And is spread the same way.

But it can soon progress to a serious headache and a stiff neck.

It can be caused by a virus or bacteria.

Viral meningitis, the more common and milder form.

Is prominent in the late summer and early fall.

Just when the kids are heading back to school.

Bacterial meningitis is more serious.

But if you have kept up to date with your child’s vaccination schedule.

They are at much less risk.

Now that you know which are the most common.

Contagious illnesses school-aged children tend to contract.

Teach your kids how to avoid catching them.

Or spreading them through sharing too much.

Functional Fitness-What Exactly Is It?

There’s a lot of talk online and off about something called “functional fitness.”

However, few people understand what it is and why it may be important.

Functional Fitness Exercises

Functional Fitness Exercises

Even fewer know how to actually achieve functional fitness.

Understanding what it is can help you integrate it into your daily life.

And your weekly workout routine.


What Is Functional Fitness?

Functional fitness is an exercise.

That trains your muscles to work together.

In an effort to prepare them for common movements.

That you make during your day.

For example, the basic squat is a functional movement.

Each time you sit.

You use the same muscles that you use when you perform a squat.

Imagine your movements as you pick up a heavy box.

Or a bag on the floor.

Same Muscles

What about when you put away something in an overhead cupboard?

You use your back, shoulder, and arm muscles.

Functional fitness exercises strives to improve how.

Your muscles work together including your strength.


Why Is Functional Fitness Important?

Most often, when people suffer from injuries at home.

It’s because they have a weakness.

For example, you pick up a heavy box.

Off of the floor and your back spasms.

Suddenly you are on the floor flat on your back with pain.

Rotator cuff injuries often happen with the most basis movements.

You put a plate away on a high cupboard.

And suddenly you have intense shoulder pain.

You’ve torn a muscle.

Functional fitness exercises, when it’s added to your workout program.

Can reduce your risk of these types of injuries.

It improves mobility, balance, and strength.

And makes life just a bit more manageable.

It reduces the risk of falls.

And strengthens joints, ligaments, and tendons too.

Functional Fitness Exercises

Functional Fitness Exercises


How Do You Add Functional Fitness To Your Day?

So how do you integrate functional fitness into your workout?

Look to add movements that aren’t done in isolation.

For example, a biceps curl is an isolated movement.

Lunges, squats and shoulder presses are all movements.

That require using multiple muscle groups.

You can work on different muscle groups each day.

For example, on Monday, Wednesday, and Friday.

You can work on lower body functional fitness.

On Tuesday, Thursday, and Saturday.

You can work on upper body functional fitness.

Movements can be performed at home or at the gym.

Body weight movements are just as effective in the beginning.

As you become stronger.

You might add weight to the movement.

For example you can do an air squat right now.

As your leg and core muscles become stronger.

You can squat with a kettlebell, hand weights or a barbell.

Functional fitness is for everyone.

Regardless of their athletic ability.

Add it to your workout today.

You’ll be taking one powerful step.

Toward overall health and reduced risk of injury.

What is the Ketogenic Diet Plan?

Ketogenic diet plan is not a fad diet, but a way of eating to manage weight loss.

People are undoubtedly excited to get to the meat, so to speak.

Ketogenic Diet Plan

Ketogenic Diet Plan

Of what you can and can not eat.

But first, let’s talk about what a ketogenic diet is.

It’s any diet that pushes the body into a process called ketosis.

This is the method where fats are burned for energy.

Rather than utilizing carbohydrates for energy.

Doing this correctly.

The Keto diet asks the dieter to consume substantial amounts of fats.

Moderate amounts of protein and very low amounts of carbs.

With a traditional diet.

Our bodies normally transform carbohydrates into glucose.

That’s delivered throughout the body as a source for energy.

On the Keto diet.

We enter ketosis by restricting our carbohydrates.

Causing our livers to begin breaking down fat cells.

Into fatty acids and ketones to get used as energy.

  • Ketogenic originates from the ketones naturally produced in the body.
  • When your body uses fat as energy, these are formed.
  • On a traditional or normal diet, we eat primarily protein.
  • Carbohydrates, and some fat. The extra fat is stored.
  • On the Ketogenic diet, you eat mainly fats, very few carbohydrates, and just enough protein to maintain growth.
  • When the body is producing ketones, fat is being used for energy.
  • When you eat carbohydrates, the body produces glucose or blood sugar.

The body enters a state of ketosis when on the Keto diet.

Ketosis is an energy state.

Where the body uses alternative fuel to provide energy.

This implies it begins burning fat.

Rather than using carbohydrates for fuel.

Ketogenic Diet Plan

Ketogenic Diet Plan

You achieve ketosis when you eat a very low quantity of carbohydrates.

Which will depend on the plan you are following.

And the stage you are in.

Typically, it’s 20 grams a day to begin with.

Your diet will include mostly fat, protein and green vegetables.

The Keto diet, like many low-carb diets, is not a new fad.

It became more popular in recent years.

Thanks to Dr. Robert Atkins.

Following the release of Dr. Atkins New Diet Revolution in the 1990’s.

It’s easy to follow a plan that is highly effective.

Without feeling hunger or experiencing cravings.

Another reason for its popularity.

Is the possibility of losing weight without exercising.

Those who are seriously overweight, have disabilities or injuries.

That prevent them from any type of normal exercise.

Find this diet helpful in weight loss.

Conventional Usage

Before we get into the way you can benefit from it.

I want to give you a little history on the diet.

The Keto diet has been in existence for over 90 years.

It was designed in 1924 by Dr. Russell Wilder at the Mayo Clinic.

Traditionally used for effectively treating epilepsy.

It fell from use after the surge of new anti-seizure medications.

In the 1940s became popular.

It was later found.

That the ketogenic diet was helpful in treating epileptic seizures.

Often in cases where no other medicine helped.

Traditionally, the ketogenic diet for epilepsy.

Is about 75% fat, 5% carbohydrates, and 20% protein.

It’s been used for a variety of medical conditions with success.

Ketogenic Diet Plan

Ketogenic Diet Plan

Giving up carbs or sugar helps the body.

In many ways including weight loss.

The Keto diet is effective for weight loss.

But has many other benefits to your health including:

When their seizures have not responded to different seizure medicines.

Doctors usually recommend the ketogenic diet for children with epilepsy.

There is evidence from some uncontrolled clinical trials.

And studies in animal that the ketogenic diet.

Can help in a broad range of neurological.

And neurodegenerative disorders including.

  • Alzheimer’s disease
  • Parkinson’s disease
  • Multiple Sclerosis

It may also help in cases of traumatic brain injury and stroke. (Source:

  • Sugar can feed cancer cells causing them to multiply.
  • Eliminating sugar and carbs may be effective in reducing or fighting cancer.
  • Improves cardiovascular risk factors
  • New research is showing the Keto diet can be helpful in treating Autism.
  • Recent work in the last decade shows that.
  • The therapeutic effects of the ketogenic diet
  • In many pathological conditions such as diabetes, polycystic

ovary syndrome, acne, neurological diseases.

And the amelioration of respiratory disease risk factors. (Source:

There you have it.

The benefit of the Keto diet is more than simply losing a few pounds.

Even though the diet was traditionally used for the treatment of epilepsy.

It has many other benefits that many people will profit from.