Qa fitness

secret exercises for a six pack

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How To Get a Six-Pack</h1>
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<span class="s1">A six-pack is top of the list when it comes to desirable body parts, yet the abs muscles often cause confusion when it comes to training. Here, we outline the science behind the six-pack and the best exercises for building yours.<br /><br />The first mistake a lot of people make is thinking that more is always better. They crank out hundreds of crunches a day and wonder why those squares of muscle aren't developing properly. The reason is that, like any other muscle, the way to build your abdominals is to keep the reps per set fairly low - in the region of 10-12 - and increase the resistance when you find it too easy, not the number of reps. That means adding weight when doing crunches or using a cable machine.<br /><br />The other mistake that men often make when hunting for abs is to forget about the layer of fat that covers them. People tend store fat around the gut, so you really need to work hard at lowering your overall body fat percentage if you want to see your abs. This means watching your diet and doing plenty of big muscle moves, such as squats and deadlifts, that torch calories.<br /><br />Your six-pack is actually one sheet of muscle, called the rectus abdominis, which extends from your ribcage to your pubic bone. Because it is one muscle, any abs-specific exercise will work the entire area, but it is possible to target the upper or lower portions of the rectus abdominis with different exercises, which is why we have indicated whether each move focuses on the upper or lower abs.<br /><br />Your rectus abdominis is supported on either side by your external obliques, internal obliques and transverse abdominis. Together they support and manipulate your spine, and combine with your lower-back muscles to form your 'core' - the muscular region that connects your upper and lower body. A strong core is vital for performing any dynamic movements in sport and for preventing back pain. So abs training is not just for show: it will make you stand taller and perform better in all areas of life.</span></div>
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<span class="s1">What follows is the best selection of exercises for building a rock-hard six-pack, plus variations so that you (and your muscles) don't get bored. Different exercises target different muslces, so sculpt and shape your tummy to how you want it.</span></div>
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Perform 10-15 reps, or 30-45 seconds, work continuously through. REST. Repeat x 3.</div>
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<span class="s1">Crunch</span></h2>
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<span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5686.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span>The Classic move for targeting your upper abs.</div>
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<li class="li1" style="color: #666666;"><span class="s1">Lie with knees bent to 90° and feet flat on the floor.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Hold your head off the mat and touch your fingers to your temples - don't pull on your neck.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Contract your abs to lift your shoulders off the mat.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Curl your chest towards your knees.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Keep your lower back in contact with the mat.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Pause at the top of the move, squeeze your abs and lower slowly to the start.</span></li>
</ul>
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<span class="s1">Reverse Crunch</span></h2>
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<span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5707.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div>
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<span class="s1">Place the emphasis on the lower part of your abs by attacking them from a different angle.</span></div>
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<li class="li1" style="color: #666666;"><span class="s1">Lie with your head and shoulders flat on the mat, your thighs vertical and your knees bent at 90°.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Keep your arms by your sides for support.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Curl your knees towards your chest and hold. Contract your abs to lift your hips off the mat.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Lower slowly to the start.</span></li>
</ul>
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<span class="s1">Oblique Crunch</span></h2>
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<span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5728.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div>
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<span class="s1">Hit your abs from the side to target the obliques, the muscles that frame your six-pack.</span></div>
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<li class="li1" style="color: #666666;"><span class="s1">Lie on your side with your arm in front and bend your knees.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Touch your fingers to your temples.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Use your side abs to crunch up sideways.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Hold for a second at the top of the move, then lower slowly back to the start.</span></li>
</ul>
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<span class="s1">Knee Raise</span></h2>
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<span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5773.jpg" style="border: 0px; float: right; height: 150px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div>
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<span class="s1">A move that really works your lower abs. Rest on dip bars or use elbow straps to take your weight. If you’re feeling strong, you can hang from a pull-up bar.</span></div>
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<li class="li1" style="color: #666666;"><span class="s1">Hold your feet together off the floor and try not to swing.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Use your abdominals to draw your knees up towards your chest.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Hold for a second at the top of the move.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Lower slowly, still without letting your body swing.</span></li>
</ul>
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Plank</h2>
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<span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5788.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div>
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<span class="s1">Build a strong link between your upper and lower body with this classic stability move.</span></div>
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<li class="li1" style="color: #666666;"><span class="s1">Hold your body in a straight line from head to heels with your feet together and elbows beneath shoulders.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Keep looking down at the floor.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Hold the position for as long as you can without letting your hips sag.</span></li>
</ul>
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<span class="s1">Side Plank</span></h2>
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<span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5800.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div>
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<span class="s1">Hold your body straight to build a powerful core that will improve posture and sports performance.</span></div>
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<li class="li1" style="color: #666666;"><span class="s1">Hold your body in a straight line from head to feet with your elbow directly beneath your shoulder.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Hold the position for as long as you can without letting your hips drop, then repeat on the other side.</span></li>
</ul>
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Leg Raise</h2>
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<span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5815.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div>
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<span class="s1">As well as the abs this move targets the muscles at the front of your groin. These groups work together when you raise your legs or kick a ball.</span></div>
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<li class="li1" style="color: #666666;"><span class="s1">Rest your hips at the end of the bench with your feet hanging over the end, gripping the other end behind your head. (can be performed lay flat on back on the floor, with hands supporting underneath the glutes).</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Raise your legs up until they are almost vertical.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Let your abs take over to raise your hips off the bench.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Lower slowly back to the start.</span></li>
</ul>
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<span class="s1">Jackknife</span></h2>
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<span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5836.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div>
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<span class="s1">Make your abs sing with this advanced move that requires flexibility as well as a strong core.</span></div>
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<li class="li1" style="color: #666666;"><span class="s1">Hold your arms and legs off the floor and keep your feet together.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Contract your abs and bring your arms and legs up to meet above your stomach, keeping your legs as straight as you can.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Squeeze your abs hard at the top of the move and lower to the start as slowly as you can.</span></li>
</ul>
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<span class="s1">Seated Russian Twist</span></h2>
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<span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5854.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div>
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<span class="s1">This rotational move works your obliques and entire core to give you a strong foundation for all sports.</span></div>
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<li class="li1" style="color: #666666;"><span class="s1">Hold your body at around 45° to floor, with your knees bent and back straight. </span></li>
<li class="li1" style="color: #666666;"><span class="s1">Hold a dumb-bell in both hands at arm’s length. (can be performed with just hands).</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Twist your torso to one side, maintaining the angle of your upper body to the floor.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Twist your torso to the other side.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Use your abs to control the momentum of the dumb-bell.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Keep looking forward throughout the move.</span></li>
</ul>
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<span class="s1">Rollout</span></h2>
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<span class="s1"><img alt="" src="http://www.freefitness.uk.com/editorimages/images/mens_fitness_5872.jpg" style="border: 0px; float: right; height: 160px; margin-left: 5px; margin-right: 5px; vertical-align: middle; width: 300px;" /></span></div>
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<span class="s1">Make your abs and lower back work together to stabilise your body in this move, which you can make as easy or as hard as you like.</span></div>
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<li class="li1" style="color: #666666;"><span class="s1">Grip the bar with hands just wider than shoulder-width apart.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Start with the barbell directly beneath your shoulders.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Roll the bar as far out as you can before you feel you might break form, then return.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Use your abdominals to control the movement, making it slow and deliberate.</span></li>
<li class="li1" style="color: #666666;"><span class="s1">Keep your back straight throughout the move.</span></li>
</ul>
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secret exercises for a six pack

How To Get a Six-Pack A six-pack is top of the list when it comes to desirable body parts, yet the abs muscles often cause con...

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the health benefits of dark choclate

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Dark Chocolate</h3>
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<span class="s1"><img src="http://www.freefitness.uk.com/editorimages/images/articles231.jpg" style="background-color: transparent;" />Dark chocolate is loaded with nutrients that can positively affect your health.</span></div>
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<span class="s1">Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet.</span></div>
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<span class="s1">Studies show that <b>dark</b> chocolate (not the sugary crap) can improve health and lower the risk of heart disease.</span></div>
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1. Dark Chocolate is Very Nutritious</h2>
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If you buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious.</div>
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<span class="s1">It contains a decent amount of soluble fiber and is loaded with minerals.</span></div>
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<span class="s1">A 100 gram bar of dark chocolate with 70-85% cocoa contains:</span></div>
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<li class="li2" style="color: #666666;"><span class="s1">11 grams of fiber.</span></li>
<li class="li2" style="color: #666666;"><span class="s1">67% of the RDA for Iron.</span></li>
<li class="li2" style="color: #666666;"><span class="s1">58% of the RDA for Magnesium.</span></li>
<li class="li2" style="color: #666666;"><span class="s1">89% of the RDA for Copper.</span></li>
<li class="li2" style="color: #666666;"><span class="s1">98% of the RDA for Manganese.</span></li>
<li class="li2" style="color: #666666;"><span class="s1">It also has plenty of potassium, phosphorus, zinc and selenium.</span></li>
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<span class="s1">Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily. All these nutrients also come with 600 calories and moderate amounts of sugar. </span></div>
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<span class="s1">For this reason, dark chocolate is best consumed in moderation.</span></div>
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<span class="s1">The fatty acid profile of cocoa and dark chocolate is excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturates.</span></div>
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<span class="s1">It also contains stimulants like caffeine and theobromine, but is unlikely to keep you awake at night as the amount of caffeine is very small compared to coffee. </span></div>
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<span style="color: #6699ff;"><b>Bottom Line:</b> Quality dark chocolate is rich in Fiber, Iron, Magnesium, Copper, Manganese and a few other minerals.</span></div>
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2.Dark Chocolate is a Powerful Source of Antioxidants</h2>
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Have you ever heard of a measure called ORAC? </div>
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<span class="s1">ORAC stands for Oxygen Radical Absorbance Capacity. It is a measure of the antioxidant activity of foods.</span></div>
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<span class="s1">Basically, researchers pit a bunch of free radicals (bad) against a sample of food and see how well the antioxidants in the food can “disarm” them.</span></div>
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<span class="s1">The biological relevance of this metric is questioned, because it’s done in a test tube and may not have the same effect in the body.</span></div>
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<span class="s1">However, I think it is worth mentioning that raw, unprocessed cocoa beans are among the highest scoring foods that have been tested.</span></div>
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<span class="s1">Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols, catechins, among others.</span></div>
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<span class="s1">One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and flavanols than other fruits they tested, which included blueberries and Acai berries.</span></div>
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<b style="color: #6699ff;">Bottom Line:</b><span style="color: #6699ff;"> Cocoa and dark chocolate have a wide variety of powerful antioxidants, way more than most other foods.</span></div>
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3. Dark Chocolate May Improve Blood Flow and Lower Blood Pressure</h2>
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<span class="s1">The flavanols in dark chocolate can stimulate the endothelium, the lining of arteries, to produce Nitric Oxide (NO), which is a gas.</span></div>
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<span class="s1">One of the functions of NO is to send signals to the arteries to relax, which lowers resistance to blood flow and therefore reduces blood pressure.</span></div>
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<span class="s1">There are many controlled trials showing that cocoa and dark chocolate can improve blood flow and lower blood pressure, but the effects are usually mild. However, there is also one study in people with elevated blood pressure that showed no effect, so take all this with a grain of salt.</span></div>
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<b style="color: #6699ff;">Bottom Line:</b><span style="color: #6699ff;"> The bioactive compounds in cocoa can improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.</span></div>
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4. Dark Chocolate Raises HDL and Protects LDL Against Oxidation</h2>
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<span class="s1">Consuming dark chocolate can improve several important risk factors for heart disease.</span></div>
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<span class="s1">In a controlled trial, cocoa powder was found to significantly decrease oxidized LDL cholesterol in men.</span></div>
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<span class="s1">It also increased HDL and lowered total LDL in men with elevated cholesterol.</span></div>
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<span class="s1">Oxidized LDL means that the LDL (“bad” cholesterol) has reacted with free radicals.</span></div>
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<span class="s1">This makes the LDL particle itself reactive and capable of damaging other tissues… such as the lining of the arteries in your heart.</span></div>
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<span class="s1">It makes perfect sense that cocoa lowers oxidized LDL. It contains an abundance of powerful antioxidants that do make it into the bloodstream and protect lipoproteins against oxidative damage.</span></div>
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<span class="s1">Dark chocolate can also reduce insulin resistance, which is another common risk factor for many diseases like heart disease and diabetes.</span></div>
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<span style="color: #6699ff;"><b>Bottom Line:</b> Dark chocolate improves several important risk factors for disease. It lowers the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin sensitivity.</span></div>
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5. Dark Chocolate May Lower The Risk of Cardiovascular Disease</h2>
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<span class="s1">The compounds in dark chocolate appear to be highly protective against the oxidation of LDL.</span></div>
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<span class="s1">In the long term, this should cause much less cholesterol to lodge in the arteries and we should see a lower risk of heart disease over the long term.</span></div>
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<span class="s1">It turns out that we have several long-term observational studies that show a fairly drastic improvement.</span></div>
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<span class="s1">In a study of 470 elderly men, cocoa was found to reduce the risk of cardiovascular death by a whopping 50% over a 15 year period.</span></div>
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<span class="s1">Another study revealed that eating chocolate 2 or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Eating chocolate less frequently had no effect.</span></div>
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<span class="s1">Yet another study showed that chocolate 5+ times per week lowered the risk of cardiovascular disease by 57%.</span></div>
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<span class="s1">Of course, these 3 studies are so-called observational studies that can not prove that it was the chocolate that caused the reduction in risk.</span></div>
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<span class="s1">However, given that we have a biological mechanism (lower blood pressure and oxidized LDL) then I find it plausible that regular consumption of dark chocolate can in fact reduce the risk of heart disease.</span></div>
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<span style="color: #6699ff;"><b>Bottom Line:</b> Observational studies show a drastic reduction in heart disease risk for the people who consume the most chocolate.</span></div>
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6. Dark Chocolate May Protect Your Skin Against The Sun</h2>
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<span class="s1">The bioactive compounds in dark chocolate may also be great for your skin.</span></div>
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<span class="s1">The flavonols can protect against sun-induced damage, improve blood flow to the skin and increase skin density and hydration.</span></div>
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<span class="s1">The minimal erythemal dose (MED) is the minimum amount of UVB rays required to cause redness in the skin, 24 hours after exposure.</span></div>
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<span class="s1">In one study of 30 people, the MED more than doubled after consuming dark chocolate high in flavanols for 12 weeks.</span></div>
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<span class="s1">If you’re planning on a beach vacation, consider loading up on dark chocolate in the prior weeks and months.</span></div>
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<span style="color: #6699ff;"><b>Bottom Line:</b> Studies show that the flavanols from cocoa can improve blood flow to the skin and protect it against sun-induced damage.</span></div>
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7. Dark Chocolate May Improve Brain Function</h2>
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<span class="s1">The good news isn’t over yet. Dark chocolate may also improve the function of the brain.</span></div>
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<span class="s1">One study of healthy volunteers showed that 5 days of consuming high-flavanol cocoa improved blood flow to the brain.</span></div>
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<span class="s1">Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It also improves verbal fluency and several risk factors for disease.</span></div>
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<span class="s1">Cocoa also contains stimulant substances like caffeine and theobromine, which may be a key reason cocoa can improve brain function in the short term.</span></div>
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<b style="color: #6699ff;">Bottom Line:</b><span style="color: #6699ff;"> Studies show that cocoa can improve blood flow to the brain.</span></div>
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<span class="s1">There is considerable evidence that cocoa can provide powerful health benefits, being especially protective against cardiovascular disease.</span></div>
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<span class="s1">But of course, this doesn’t mean people should go all out and consume lots of chocolate every day. It is still loaded with calories and easy to overeat on. Maybe have a square or two after dinner and try to really savor them.</span></div>
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<span class="s1">Be aware that a lot of the chocolate on the market is crap. You need to choose quality stuff… organic, dark chocolate with 70% or higher cocoa content.</span></div>
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<span class="s1">Dark chocolates often contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain.</span></div>
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<span class="s1">There are of course other benefits to chocolate that I have not mentioned… such as the awesome taste.</span></div>

the health benefits of dark choclate

Dark Chocolate Dark chocolate is loaded with nutrients that can positively affect your health. Made from the seed of the cocoa tree, it...

22:41