Everything Nutrition, Health & Fitness


Sports Nutrition and Hydration: The Complete Guide

Keeping your body hydrated is a very essential part of the process of sports nutrition.

​If you do not have enough water in your body at any given time, your body will ultimately suffer. It is a fact of life that can not be denied.

​As an athlete, not providing yourself with the necessary amount of water, or limiting it, can cause you to have numerous problems including the risk of serious health complications.

​On top of that, your game will suffer without the right amount of water.

Why Water Matters!

Without taking you too far back to science class, think about the serious job that water has in your life and in your body.

  • It has to be there to move the vitamins, minerals and other nutrients through your body. It keeps blood moving which carries the fuel that your cells need for energy.
  • Additionally, water helps to move out the waste products from your cells. This allows them to keep your cells at an optimal level.
  • Finally, your body uses fluids to keep the body at the right temperature, there by protecting your health overall.

Bottom line. Can you live without water? No. When it comes to sports nutrition, it is nothing short of essential.

How water helps in sports nutrition is important for you to know and to practice. When your body burns energy, it produces heat. That heat races through your body.

If you think of your body as a car, if the engine gets too hot, it can not perform as it should. Therefore, you will find a way to keep your engine cool, water is a necessity.

​Additionally, your body needs to have these fluids to allow you to carry all the nutrients throughout your body.

Since you are working on developing muscles, enhancing your physical characteristics, you realize that your body needs those nutrients to get where they need to go.

how much water should you take

Source: Womenshealthmag

For that, they need water to push them through.

Water helps your body to grow, but also helps you to repair cells as you work hard at achieving your goals.

The Importance Of Staying Hydrated

​Water helps your body to grow, but also helps you to repair cells as you work hard at achieving your goals.

  • ​If you lose 2% of your body’s fluid, your overall performance will considerably drop.
  • If you lose 5% of your body’s fluid, you can find yourself facing heat exhaustion, which is not good. Now, you are barely moving.
  • ​If you lose 10% of your body’s fluid, you are at risk for heat stroke and even death through dehydration. In other words, game over.

How Much is Enough?

Do you think you can just drink a glass of water when you are thirsty? Thirst is actually the first sign of dehydration.

Drinking water

Source: MTL Blog

Do you think you can just drink a glass of water when you are thirsty? Thirst is actually the first sign of dehydration.

​If you get to the point of being thirsty, you have already lost at least one percent of your body’s fluids and are already putting your body at risk.

​There is not too much, drink more than enough to quench your thirst. Do not stop when you are no longer thirsty either.


It is essential that you are always keeping those fluids moving in your body, pumping energy to your cells so that you can perform.

There are plenty of misconceptions out there about how much water is enough water for you to have in your body.

​The fact is that your body should not be restricted during your practice, your warm up or during your game.

​Your body needs water consistently throughout.

drinking water the right way from lifehack

Drinking water for effectiveness from Lifehack.org


11+1 Paleo Lunch Ideas That Aren’t Sandwich 😍

It's been a while since we had a recipes roundup added to Nutritionrealm FOOD.

Earlier this year we've had you take a look at 9 out of the most popular recipes in 2017 and some very good looking, amazing and healthy waffle recipes.

That's not all, In our 2017 weight loss workout challenge, we implored NR readers to eat clean instead as it's got many benefits as seen in our daily healthy lifestyle checklist. A must read.

The paleo system of eating is one of the most popular diets on earth, It involves eating only foods that are naturally made. Unprocessed foods. Unfiltered, as given by nature and ...

Of course it's got it's own perks, Eating Paleo is often regarded as eating clean. Just as we've encouraged you to do that this year, Here's 13 healthy paleo lunch ideas & their recipes to add to your archive.

Also Read: Paleo Food Recipes That Are Perfect For Lunch​

Ready to see them?

1. Fall Chicken Avocado Pear Salad

Fall Chicken Avocado Pear Salad

Perfect for salad lovers. Get the full recipe: Addapinch.com

2. Spicy Chicken & Sweet Potato Meal Prep

Spicy Chicken and Sweet Potato Meal Prep

Awesome stuff. Get the full recipe: Pinchofyum.com

3. Paleo Sweet Potato Waffles

Paleo Sweet Potato Waffles

Not only for lunch, You can try this for Breakfast too 😍😍. Get the full recipe: Asaucychicken.com

4. Curried Cauliflower Rice Kale Soup

Curried Cauliflower Rice Kale Soup

Gimme some. Get the full recipe: Cuttercrunch.com

5. Bruschetta Grilled Chicken Zoodle Bowls

Bruschetta Grilled Chicken Zoodle Bowls

You'll love this zoodle bowls. Get the full recipe: Whitneybond.com

6. Roasted Winter Veggie Power Bowl 

Roasted Winter Veggie Power Bowl

Get the full recipe: Eatthegains.com

7. Fish Tacos Bowls (Gluten FREE)

Fish Tacos Bowls (Gluten FREE)

Great for vegan as well. Get the full recipe: Noshtastic.com

8. One Pot Chicken Teriyaki Zoodles

One Pot Chicken Teriyaki Zoodles

It's amazing. Get the full recipe: Lifemadesweeter.com

9. One Sheet Pan Shrimp Fajitas

One Sheet Pan Shrimp Fajitas

Get the full recipe: Number-2-Pencil.com

10. Shrimp Salad Bowl With Mango Salsa

Shrimp Salad Bowl With Mango Salsa

Healthy & beautiful. Get the full recipe: Omnivorescookbook.com

11. Pulled Tandoori Chicken

Pulled Tandoori Chicken

Get the full recipe: Thebigmansworld.com

12. California Steak Salad

California Steak Salad

With Chimichurri dressing. Get the full recipe: Joyfulhealthyeats.com

Love these paleo lunch ideas? You'll love the paleohacks cookbook recipes with over 200 easy, healthy and delicious paleo recipes. Where to find it? Click paleohacks cookbook recipes to discover the treasure.


ATTENTION: Eating These 9 Foods Will Lighten Up Your Mood

Just as there are energy boosting foods, There are also mood boosting foods.

Foods that keep you feeling great all day long. If that's what you're looking for then you've come to the right place. In this post you'll be introduced to over 12 of such foods.

Not only are these foods good for your mood, They're also great for your health and most of them are healthier snacking option as they contain the nutrients that your needs to stay well.

We can go on and on with this introduction of these mood boosting foods...

...Or jump right in.

Wish to discover these foods now? Lets get started. ​

1. Greek Yogurt

​Greek yogurts have a special way of bringing out the happiness in you and shaking off depression.

It's high levels in calcium triggers the part of your brain that boosts your mood and makes you happy. They're also known to be richer in protein that normal yogurt.

This makes for a better and healthier option​ that helps curve unnecessary cravings and snacking.

2. Eggs

Rich in protein, Eggs are not only considered an alternative energy boosting food to coffee, The tryptophan that eggs carry has a way of calming a stressed mind and body.

The beauty of this mood boosting food is ​it doesn't matter how you prepare your egg, whether boiled or in your favorite form. They're also a healthy source of vitamin D.

3. Coconut

​Coconuts are known to promote better mood and push away bad feelings.

Rich in potassium and fiber, Coconuts are among the most recommended fruits to eat for weight loss as they keep you full all day Chasing hunger all away.

coconut banner

and help you stay in a lively mood.

​There are many forms you can take coconut. You can either go for the flower or some coconut flakes, The unsweetened version is recommended for people who wish to lose weight fast.

4. Berries

Right from time, Berries have a knack for lightening up your mood. If you're looking for that one food to take it all out on then feasting on berries will leave you with nothing but a healthier mood.

They contain tons of antioxidant and folates that keeps the brain in a lively state​.

5. Spinach

Spinach was recommended in our last post, they're that good.

Often regarded as a superfood, Taking a dash of spinach can affect your mood in many ways. They're good vegetables and they supply your body with the necessary nutrients it needs.

Energizing and refreshing your mood.

6. Green Tea

There are many health benefits of green tea. They're known to aid weight loss and help detox your body to get rid of harmful substances.

They possess a calming effect that keeps you focused and rids anxiety.

7. Beef

You anxious? Take some green tea or eat beef.

Beefs are good sources of protein and vitamin B, They help relieve your anxiety and relax your muscles. They're best eaten side by side some vegetables.

8. Peanuts

Feeling a little bit cranky? whether a lot or little bit.. Having some peanut might be able to lift this nasty mood. The crunchable aspect of this legume is the fun part.

They're rich in​ magnesium and fiber which mentioned earlier keeps you food to avoid unnecessary eating.

They also contain some healthy fats some part of your body like your brain needs to keep moving in the right direction.

9. Water

And finally, clear out your mind and flush it down with water.

Sometimes the secret to staying alive and healthy is to simply take enough water.

If at anytime of the day it all starts to get foggy, Try taking some water. It works wonders.​


On Lowering Your Body Cholesterol & Healthy Food Substitutes

An infographic post.

Body cholesterol, Heart.co.uk calls it the silent killer.

Having a high level of cholesterol is bad for you and unless it is the good type, You should by now have started looking into solutions ASAP as this is not good for the heart.

Having high cholesterol is one of the causing agents of numerous heart diseases and ​terrible ailments such as stroke. This ultimately means that the lower your body cholesterol...

The lower the chances of you getting those life threatening diseases.

Since you wish to learn how this is done (lowering your body cholesterol) and possibly find some amazing healthy food substitutes to complement the process, You've landed here.

Good thinking.

Lets get to the meat of this post then :)​

Lowering Your Body Cholesterol Naturally

There are many ways to reduce your body cholesterol naturally and according to Positivemed.com Living a healthy lifestyle is the key to reducing your cholesterol levels. Check this out:

On Lowering Your Body Cholesterol

A few things we'd love to point out from this infographic is that:

1. Smoking is an easy way to get more cholesterol into your body, To lower the rate means lowering the amount of burns you make per day or even do away from burning any.

2. Fruits & Vegetables are not just great at helping you lose weight or boost your energy levels,​ They're also great in keeping your body cholesterol at bay, This is why most of those foods are regarded to as super foods.

3. Eating heart healthy foods and fishes like Salmon is also a great option.

4. Then increasing your physical activities, Very crucial, Check out these ten physical activities to stay fit.​

Heart Healthy Food Substitutes to Reduce Cholesterol

Because most of the time, The main way these cholesterols get into our body is by ingesting it. They're in our foods, what we eat, However, by substituting some simple food and ingredients...

... or switching to healthier options.

You can win this fight against bad cholesterol. Check out the healthy foods on this infographics from Drsamrobbins.com​

Lower Cholesterol

At the end of the day, These foods are not only good for lowering your body cholesterol.

They're also good for your heart condition and overall health and fitness.​ Enjoy being healthy and do not hesitate to share this article if it has helped you.


A Healthy Lifestyle Daily Checklist That Just Does It

Looking for a healthy lifestyle daily checklist to follow so as to promote good health? You've come to the right place.

It’s no secret that a healthy lifestyle has its many benefits for everyone. Creating a positive mental state, making healthy food choices, and partaking in regular physical activity are all major factors to your overall well-being.​

​Nurturing your spirit, mind and body should be on your top list of priorities.

As you follow these simple rules, You'll discover that a healthier you is way better than an average you.

Lets jump right in, But first... The healthy lifestyle daily checklist in summary...

A Healthy Lifestyle Daily Checklist That Just Does It

1. Eat Breakfast

Breakfast is the most important meal of the day. Taking a healthy breakfast that makes your body happier not only sets you on the right part for the day.

According to Wembd.com Taking the right breakfast that contains all the proper nutrients and minerals accounts for Improved concentration and performance either in school or at work.

Must see: 7 Healthy Waffle Recipes to Spice Up Breakfast

2. Eat Clean (Healthy) Throughout The Day

No need for sinful snacking...

Bad foods with ingredients white sugar or excess oils that stops your body from detoxing naturally.

Instead focus on eating good food through out the day, This does not only apply to breakfast. According to Choosemyplale.gov eating healthy foods with tons of vegetable and fruits can protect you against certain types of Cancer.

Eating other foods that contains fiber also helps in your weight management goals and in general helps cleanse your body.

clean eating rules for 2017

Use the simple clean eating rules above as a guide for your healthy eating daily checklist and note that your goal as well should be to take everything you eat with at least a fruit or vegetable.

You should read: 9 Healthy Eating Best Practices to Follow When Eating Out

3. Drink Enough Water

You need to stay hydrated to have a great day.

Your body needs water to run effectively, Water's also mostly part of what your body needs to flush toxins out, It's recommended to add drinking enough water to your daily healthy lifestyle checklist.

This brings us to the main question, How much water should I take daily?

The European Food Safety Authority recommends that women should drink about 1.6 liters of fluid and men should drink about 2.0 liters of fluid per day. That's about eight glasses of 200ml each for a woman, and 10 glasses of 200ml each for a man (Source).

Read: 9 Detox Water Recipes Your Body Will Love (Over 20,000 Shares)

4. Smile Always

Not just once, not twice... But through every moments of your day.

smile Healthy Lifestyle Daily Checklist

Smiling often they say makes you look younger. It also is a way to relieve stress and make you feel better about a lot of things.

When bad mood sets in, Smiling is an effective remedy, Make sure to laugh and smile everyday. It affects your spirit, mind and body in many good ways. Here's 7 benefits of laughing and smiling often from lifehack.org

5. Include Workout & Stretching In Your Day

No good daily healthy lifestyle checklist should leave this out.

Exercising, working out, stretching has many immense benefits to your day and overall wellness. It doesn't matter how tight your schedule is, You should spare some minutes of your day to do some exercise or stretching.

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Even if 10 minutes, Our guide to fitting exercise into your busy schedule has a plan for you, You may as well try our spell your name workout challenge if you have more time.

Stretching before, after or without workout according to Sparkpeople helps you reduce the tension within your muscles, Improve blood flow and circulation e.t.c.

Also See: The One Week Daily Workout Plan That Works For Anyone

6. Positive Thoughts ONLY

For a better day and healthy mindset. This infographic from takes you through everything you need to know on this one.

7. Rest Properly & Make Sure to Get atleast 8 Hours of Sleep

Last but not least on our healthy lifestyle daily checklist for you today is to make sure to get enough rest within your day and get up to the recommended hours of sleep.

Exercise and Getting Better Sleep

Eight hours.

Health.com says sleeping will make you feel better, That's a no brainier.. One of the best ways to solve many problems on your mind is to sleep on it. It's good for your eyes, heart, weight e.t.c

Read More: How Exercise Helps You Get Better Sleep

We implore than you follow this healthy checklist for a awesomer day 🙂

Diet & Weight Loss

11 Detox Water Recipes For a Healthier Body (Infographics)

If you're looking for the best detox water recipes and ideas to take care of different parts of your body, Then this post is for you.

There are many, infact different kind of detox water benefits with different ingredients and mode of preparation. That's a no brainier.

Whether you're trying to make detox water for weight loss, to cure bloating or perhaps making detox water for energy. The content of detox waters (ingredients) are so good for the body.

Earlier in our post on detoxification, w​e explained thoroughly what this means and some simple ways to detox your body without going crazy.

In today's infographic post from Natureswater.ie we're going to show you up to 11 delectable detox water recipes your body will love.

Are you ready?

Before we visit the infographic... what are the benefits of detox ingredients? You'll find it all in the infographic but before then, Let trash a few.

Detox water Cucumber

  • Flushes Toxins
  • Aids Digesion
  • Fights Inflammation

Detox water with Mint

  • Aids Diegsion
  • Eases Stomach Ache
  • Fights Depression

Detox water Lemon & Lime

  • Aids Diegsion
  • Aids Digestion
  • Rejuvenates the skin
  • Flushes toxins

Detox Water Melon

  • Flushes Toxins
  • Improves Blood Flow
  • Boosts the Immune system
  • Fights Inflammation
detox water recipes

Flat Belly Detox Water

To make this, You'll need:

  • 1 Large Apple
  • 1 Large Cinnamon Stick
  • Pitcher of Ice water

Slim Down Detox Water

To make this, You'll need:

  • 1 Sliced Lime
  • 1 Sliced Lemon
  • 1/2 Sliced Cucumber
  • Pitcher of Ice water

Fat Blast Detox Water

To make this, You'll need:

  • 1 Cup Cubed Watermelon
  • 6-8 Mint Leaves
  • Pitcher of Ice water

Green tea Detox

To make this, You'll need:

  • 1 Sliced Lime
  • 1 Green Tea Bag
  • 1/4 Cup Mint Tea Leaves
  • Pitcher of Ice water

Your thoughts as to this detox water recipes?

Share it in the comments section and you may as well save this infographic to Pinterest for later.

Quick Question: Which one are you going to try first? For me, I think I'll go with the fat blast detox water to lose belly fat that has mint leaves and water melons. How about you?

Lets see yours in the comment section, Bye for now.


Burn 300 Calories in 10 Days With This Countdown Workout Routine

Have you ever torched 300 calories off from your body's weight?

Want to know what it feels like to burn 300 calories in ten days using a simple countdown workout routine that requires you carry out some simple moves.

Who would've thought burning 300 calories could be this easy. This initiative is targeted at helping you get more exercise into your busy day.

If you have more time on your hands, You'll also love this simple spell your name workout challenge we created for you.

Lets jump right in 🙂

burn 300 calories infographic

To burn 300 calories in ten days, This countdown workout routine requires that on the first day you perform:

  1. 10 Jumping Jacks
  2. 10 Squats
  3. 10 Crunches
  4. 10 Push-ups
  5. 10 Jump Ropes

Then as the days pass by you decrease the rate at which you perform those moves by one till the tenth day where you'll be left to perform just one move of each workout routine.

And yes, burning 300 calories of fat can be as easy that.

Also read:

  • Our One Week Daily Workout Plan That Works For Anyone (Read it here).
  • An Easy 2017 Weight Loss Workout Challenge + Nutrition Tips (Read it here)

Got something to say? Use the comment box and don't forget to share 🙂

Diet & Weight Loss

Weight Loss Complete Guide: How to Lose Weight Fast For Teens

​If you're looking for how to lose weight fast for teens then you've come to the right place. You'll not only discover the diets for teenagers to lose weight, You'll learn all there is to know about weight loss for teens.

Want to slim down? Tired of not having that hour glass body shape?

Or perhaps you want to fit in and have your peers stop body shaming you.​ Feeling overweight as a teen? It's okay.

According to the NHANES, 2009–2010, among people ages 2–5, 26.7 percent had overweight or obesity, and 12.1 percent had obesity. Among people ages 6–11, 32.6 percent had overweight or obesity, and 18 percent had obesity.

Among people ages 12–19, 33.6 percent had overweight or obesity, and 18.4 percent had obesity.​

We understand that most teens are challenged with the task of losing weight especially the girls here's why we've created this weight loss for teens guide.

​But first lets give you a clue of what's to come as you might need to dump many of your favorite foods and eating habits that's slowing you down and adding to the body fats you've got.

how to lose weight fast for teens

This article is divided into three main parts.

We hope you'll find it interesting and most probably get your answers.

1. Things to Do Before Weight Loss

This is one of the biggest step to losing weight especially for teens.

In this section of the article we'll list the most important things to do before and when you decide to start your weight loss journey.

Are you ready?

weight loss for teens

I. Prepare Your Mind!

The human brain has some amazing specialties and can help you decide what is best for you, or not.

Before teens can start loosing weight they must for get their mindset right.

To get started, Here are some questions to ask yourself:

  • Am I ready to start losing weight?
  • Is this the right time?
  • Am I really set to dump some food that adds junk to my body?
  • Am I ready to do all the hard work? - Cause it's not really that easy, We'll get there soon.
  • Is this what I really want?

Cause as much as losing weight can be relieving and fun at the same time, If you can't tick all of these questions answered the way they should, You might not be ready and should probably back down.

But if you are? Then this article is for you... The action takers.

Please read on.

II. Make A Weight Loss Goal

This is often the next thing to do. By now you should've already know how much you weigh. It's up to you to determine how much pounds, lbs of fat/weight you wish to shed off.

yoga teen

For example Liz shed off ​ 80 pounds in record time, That shocked her doctors.

Now you should decide too. For example "I wanna go from 100lbs to 65lbs or lower".​ This is usually not hard.

However it is advised to set your weight loss goals to losing lower units and scaling it up as time goes on.

In our guide to getting ready for fitness, We mentioned that when making your weight loss goals to make sure they're S.M.A.R.T aligned.

how should you set your weight loss goals

As you can see above, your weight loss goals need to be specific, As specific as possible would be great. Then next is it measurable? We mentioned tracking how many lbs you wish to lose.

You should know by now you have to measure everyday to keep track of your weight loss.

Then next is achievable. How achievable is your goal? Is it relevant or not? Then the last not least is, Your goals should be time based.

III. Start Working On Your Weight Loss Goals

From the next day As soon as possible. As soon as you've determined everything from step I and II.

Then now's a good time to pay attention to number 2 phase of this article to weight loss for teens.

Sit tight for it.

2. Eating Healthy & Proper Nutrition

Healthy eating and nutrition has a lot to play in the weight loss goals of a teenager. Most teens often think to lose weight, The solution is to eat less or not even to eat at all when in reality it is the other way round.


Here are a few things that has to do with nutrition for diets and weight loss.

1. Eat Your Meals Properly

By that, You shouldn't skip any meals all in the name of wanting to lose weight. In fact we recommend that you eat four to five smaller meals.

This should keep your blood sugar at bay and you shouldn't feel as hungry as you're supposed to.

2. Do Some Light Exercise

Preferably before you take breakfast. It doesn't matter if you were only able to do 3 push ups or just stretching as that's good for fitness.

Don't take it too far with your body. You're just getting started and this is not the time for rigorous exercises yet so keep it at bay and maintain your light exercise and breakfast routine.

sit ups

Least I forget, This also helps speed up your body metabolism rate. Do NOT give into your cravings.

3. Adopt Some Healthy Eating Habits

You probably don't know it yet but the way at which you eat sometimes do affect how it works your body. First and foremost you shouldn't eat anything from 9PM - 6AM.

Now's the time to start operation Stop Midnight Snacking.​

Because metabolism is slow at those times and the rate at which your body processes the food is poor, Besides this will keep your on a schedule, Disciplined.

Avoid Eating While Standing Up

A good healthy eating habit to adopt is to eat on a table.

If you're not used to one, It will take time and your body should adjust just fine. Sit down to chew your meals and break every food particle down.

Proper chewing also​ makes the work of metabolism faster.

Make Most Of Your Meals

Avoid buying food where you don't know most of it's content. Make your own meals and reduce or refrain from buying your food at the cafe.

If you're the type that goes to the restaurant often, you should see the list of foods they have online even before heading there to make sure you won't be eating or tempted to take what's not great for your weight loss goal.

Love Snacking? Consider These...

​If you're the snacker then you should pack your snacking jar or list full of healthy foods only and do away from the bad ones.

Whenever you wish to snack then make sure to eat only healthy fruits and vegetables that will do you much good. Take a look at these healthy eating best practices.

They'll help you a lot.

Here's a list of healthy foods that burn stomach fat, Make sure to try these. ​

4. Drink Lots of Water

drinking water

Water has a huge role to play when it comes to losing weight fast. Generally it is advised to drink at least eight cups of water per day.

Fluids are good for the body, Other than water there are also others with almost no calories you can take like juices, special smoothies and others.

At most it's important not to push your body too much. Do what is great for you but do not be lazy to do what must be done.

3. Exercise and Workouts

On this section we've got you covered. Workouts and exercise to lose weight fast for teens. This is where most of the work is done.

On nutritionrealm.com we've done most of the work for you, Tons of resources.

Lets get started.​

1. How to Get The Best Body Shape (The Ultimate Visual Guide)​

In this post, We've made a list of over 2o visual graphics and infographics to help you get the best body shape, The body of your dreams.

In this post you'll find:

  • The List of Healthy Foods For Weight Loss
  • How to Pack The Perfect Gym Bag
  • The Best Songs to Listen to Whilst Working Out
  • No Equipment Exercises to Lose Weight Fast
  • Healthy Smoothies to Lose Weight Fast
  • Squatting Techniques for the Perfect Body
  • The Yoga Essentials & Musts For Weight Loss
  • Tips to Enhance Your Workouts & More...

This post has been shared over 24,000 times... You'll find it useful.

2. Get 6 Pack Abs Fast With These 15 No Equipment Workout Exercise

You wish to get 6 pack abs fast? You need exercise. Exercising with no equipment? Can they get you results? The answer is YES.

We made a list of 15 unique no equipment exercises you can practice at home​. Exercises to get you ripped without giving you the stress of having to go to a gym.

This is one of the most shared and viewed post on our blog.

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3. Five Moderate Exercise For Better Fitness 

A simple infographic we designed with all of Nutritionrealm's readers and fitness beginners out there in mind. We simply listed five easy workout methods to get started with.

These moves are easy to pull off and can be done almost anywhere.

4. Three Minutes Arm Exercise Anyone Can Do... Anyone

Feel your arms are too big? And there's a need to have it reduced? This post or should we say set of visuals is for you. We got them from BuzzFeed where a certified trainer shows us how to workout your arms in three minutes flat.

Anyone can pull off these moves and so can you.

Hint: the ​article has been shared over 9000 times.

5. The Complete Guide to Exercising Outdoor & The Benefits

This is one of the most complete guide we've ever written this year. It contains over 10 benefits of exercising outdoor, techniques and how to go about it.

You'll learn the various exercises you can do outside of your home and a gym. It's fun, refreshing and rewarding.

Weight loss for teens is not rocket science, In fact this is the best time to curb those fats before they turn something else. You should also remember to walk as much as you can and do some light jogging.

Those do help. We've added a list of cool article for further reading.

Happy losing weight teen 🙂