Powering Your Upper Body
General: You need your ten-pound dumbbells for all these exercises. Start with one set of five reps, then increase to ten reps. Later, go in for three sets of eight reps each.
Upper back, chest, shoulder: alternate-shapers Starting position: Stand with feet slightly apart, back straight. Grasp your dumbbells in an overhand grip. Bend your elbows inwards so that your dumbbells are in line with your shoulders, your palms facing one another.
Motion: Straighten your right arm fully upwards by unlocking your elbow so that you are holding the dumbbell towards the ceiling. Lower right hand back to shoulder. Simultaneously; straighten your left arm and hold the dumbbell up. Lower to shoulder. This alternate arm raising and lowering is one rep. Repeat as directed. Breathe normally.
A more advanced way is to straighten both arms together and then, lower them.
This exercise strengthens your upper back, chest and deltoids (shoulders).
Chest, triceps: alternate-shapers Starting position: Lie on your back on a bench. Grasp your dumbbells in an Overhand grip in both hands. Bend your elbows so that you are holding the weights to your shoulders. (Your elbows are hanging, on either side of the bench)
Motion: Straighten your right arm fully so that you are now holding the dumbbell towards the ceiling, above your chest. Lower back to shoulder. Simultaneously, straighten your left arm and hold the dumbbell up Lower. This alternate arm raising and lowering is one rep. Repeat as directed. Breathe normally.
The same exercise can be done by straightening both arms simultaneously. It works in the same principle as the barbell bench press. Here, breathe in as you lower the dumbbells and breathe out as you complete straightening your arms.
These exercises work on your pectorals, triceps and some back muscles.
Pectorals shaper Starting position: Lie on your back on the bench. Grasp you dumbbells in an underhand grip. Unlock your elbows and straighten both-your arms so that you are holding both the dumbbells at arms' length above your chest towards the ceiling. Your palms are facing each other.
Motion: Bending your elbows slightly, move both outwards to the sides your right arm towards the right, your left arm towards the left. Return to starting position by straightening your arms where once again they are above your chest, parallel to each other. Repeat as directed.
Deltoid-shapers Starting position: Stand with feet slightly apart, arms hanging down. Grasp dumbbells in an overhand grip.
Motion: Raise both arms sidewards so that they form a straight line with your shoulders. In this position you form a 'T. Your palms face the floor. Now turn your palms so that they face the ceiling simultaneously raise your arms over your head in the same sidewards, movement. Your palms are facing each other above your head Lower to starting position once again turning your palms downwards. Repeat as directed.
by FRANCIS ADAM
Powering Your Upper Body
Thursday 20 December 2007
Friday 14 December 2007
Weight Loss Tea - Try These 4 Highly Effective Weight Loss Teas
Weight Loss Tea - Try These 4 Highly Effective Weight Loss Teas
Ever since Oprah Winfrey aired a show dedicated to weight loss tea green tea has risen to the top of the list for rapid weight loss methods. However, as effective as green tea has been in the battle of the bulge, there are other types of weight loss teas that are very effective too. As a matter of fact, some of these specialty teas may be even more effective than green tea. Lets take a look at some of your other options.
Oolong Tea
Oolong tea is also known as "Wulong Tea" and is a very effective weight loss tea. Oolong tea has multiple other health benefits as well, such as a lower caffeine level than green tea, helps to promote better dental health, is an excellent digestive aid, and has been proven to lower cholesteral levels.
Black Tea
In addition to weight loss benefits, black tea has also been proven to help lower cholesterol levels, as well as being proven to help with blood circulation, cancer prevention and those individuals that suffer from asthma.
White Tea
White tea is lower in caffeine levels than green or black tea, however it will still provide enough of a boost to increase your metabolism. This will naturally increase your ability to burn fat. White tea is harvested before it has fully matured in order to retain more of the natural vitamins and nutrients. White tea also has a higher amount of natural antioxidents that fight potentially cancer causing free radicals.
Weight Loss Tea is also available in the form of drops or pill form too for those individuals that don't care for the taste of tea or don't have the time during the day to drink the amount required for maximum benefit.
There are many different popular specialty teas and chinese slimming teas that are available to you in your weight loss efforts. You may find something that will work just as well or even better for you than green tea that you may like more.
Wait! Which Specialty Tea is the most effective for weight loss? Find Out The REAL Truth by Visiting PowerTeas.com or by clicking on Weight Loss Tea. Joe Simmons is a former U.S. Army SGT that genuinely cares about you and your health. Get off your rear end and take your life back Right Now!
by JOE STEWART
Weight Loss Tea - Try These 4 Highly Effective Weight Loss Teas
Ever since Oprah Winfrey aired a show dedicated to weight loss tea green tea has risen to the top of the list for rapid weight loss methods. However, as effective as green tea has been in the battle of the bulge, there are other types of weight loss teas that are very effective too. As a matter of fact, some of these specialty teas may be even more effective than green tea. Lets take a look at some of your other options.
Oolong Tea
Oolong tea is also known as "Wulong Tea" and is a very effective weight loss tea. Oolong tea has multiple other health benefits as well, such as a lower caffeine level than green tea, helps to promote better dental health, is an excellent digestive aid, and has been proven to lower cholesteral levels.
Black Tea
In addition to weight loss benefits, black tea has also been proven to help lower cholesterol levels, as well as being proven to help with blood circulation, cancer prevention and those individuals that suffer from asthma.
White Tea
White tea is lower in caffeine levels than green or black tea, however it will still provide enough of a boost to increase your metabolism. This will naturally increase your ability to burn fat. White tea is harvested before it has fully matured in order to retain more of the natural vitamins and nutrients. White tea also has a higher amount of natural antioxidents that fight potentially cancer causing free radicals.
Weight Loss Tea is also available in the form of drops or pill form too for those individuals that don't care for the taste of tea or don't have the time during the day to drink the amount required for maximum benefit.
There are many different popular specialty teas and chinese slimming teas that are available to you in your weight loss efforts. You may find something that will work just as well or even better for you than green tea that you may like more.
Wait! Which Specialty Tea is the most effective for weight loss? Find Out The REAL Truth by Visiting PowerTeas.com or by clicking on Weight Loss Tea. Joe Simmons is a former U.S. Army SGT that genuinely cares about you and your health. Get off your rear end and take your life back Right Now!
by JOE STEWART
Weight Loss Tea - Try These 4 Highly Effective Weight Loss Teas
Wednesday 5 December 2007
Acne and Exercise
Acne and Exercise
People with acne can reduce the acne by doing moderate exercise regularly. Exercise can help acne by increasing the blood flow to the skin and providing oxgyen to the skin cells. When you exercise, your kidneys and liver work more effectively in removing toxins from the body. Exercise helps regulate the continuous and uninterrupted blood flow across your body. Regular exercise ensures good supply of blood into the dermis and walls of hair follicles. Regular exercise increases your lung capacity to inhale more oxygen than normal. Swimming is excellent due to being in water which helps to fully cleanse the pores. It is important to rinse yourself after swimming to clean off the chlorine on your body which can leave your skin really dry. Almost all exercises are great and the more you sweat the better.
Walking, jogging, cycling, swimming and team sports are all suitable. If you can, try to exercise outdoors in the fresh air and sunshine. Jumping on a mini-tramp is beneficial for your lymphatic system. Your lymph is controlled by movement and operates best when exercising. People with acne do not do exercise in the sweat clothes and wet bathing clothes. They must perform the exercise after wearing the dry clothes. When people are performing exercise outdoors, therefore they should wear sunscreen with SPF for protecting from the ultraviolet rays. People with acne do not use the sunscreen lotion or cream for a long term because it will be clogged the pores and create some problems related to skin. After completing the exercise, people must wash off the face as soon as possible.
Exercise Tips for acne
1. Exercise should be performed in dry clothes.
2. Take bath or shower immediately after exercise.
3. A healthy exercise program to remove acne from the surface of the skin.
4. People who have an acne problem should avoid exercising in wet attire whether.
5. After performing the exercise, you should wash off the face as soon as possible.
6. Wear sunscreen whenever you go out during the day in order to protect your skin from ultraviolet rays.
Juliet Cohen writes articles for http://www.healthatoz.info/, http://www.health-disease.org/ and http://www.health-care-articles.info/ .
by JULIET COHEN
Acne and Exercise
People with acne can reduce the acne by doing moderate exercise regularly. Exercise can help acne by increasing the blood flow to the skin and providing oxgyen to the skin cells. When you exercise, your kidneys and liver work more effectively in removing toxins from the body. Exercise helps regulate the continuous and uninterrupted blood flow across your body. Regular exercise ensures good supply of blood into the dermis and walls of hair follicles. Regular exercise increases your lung capacity to inhale more oxygen than normal. Swimming is excellent due to being in water which helps to fully cleanse the pores. It is important to rinse yourself after swimming to clean off the chlorine on your body which can leave your skin really dry. Almost all exercises are great and the more you sweat the better.
Walking, jogging, cycling, swimming and team sports are all suitable. If you can, try to exercise outdoors in the fresh air and sunshine. Jumping on a mini-tramp is beneficial for your lymphatic system. Your lymph is controlled by movement and operates best when exercising. People with acne do not do exercise in the sweat clothes and wet bathing clothes. They must perform the exercise after wearing the dry clothes. When people are performing exercise outdoors, therefore they should wear sunscreen with SPF for protecting from the ultraviolet rays. People with acne do not use the sunscreen lotion or cream for a long term because it will be clogged the pores and create some problems related to skin. After completing the exercise, people must wash off the face as soon as possible.
Exercise Tips for acne
1. Exercise should be performed in dry clothes.
2. Take bath or shower immediately after exercise.
3. A healthy exercise program to remove acne from the surface of the skin.
4. People who have an acne problem should avoid exercising in wet attire whether.
5. After performing the exercise, you should wash off the face as soon as possible.
6. Wear sunscreen whenever you go out during the day in order to protect your skin from ultraviolet rays.
Juliet Cohen writes articles for http://www.healthatoz.info/, http://www.health-disease.org/ and http://www.health-care-articles.info/ .
by JULIET COHEN
Acne and Exercise
Two simple ways to raise Testosterone production
Two simple ways to raise Testosterone production
Body lifestyle change is very important for example if you are getting a bad amount of sleep , chances are your testosterone levels could fall a whopping 40%. There are different factors that can raise or lower your testosterone production.
* Don’t drink liquids 2 to 3 hours before bed. * Keep your bedroom at a moderately cool temperature. * Keep pressure on your bladder minimal when you sleep. Wear looser pants, don’t sleep on your stomache. * Make sure you use the restroom before you sleep. * Don’t sit down for long periods , get up to stretch and walk around.
Sex can also increase testosterone production. It suggested to have sex once a week but not excessively.
When looking at testosterone levels , it is important to see what kind of diet you have. Are you getting enough nutrients for your body to produce testosterone and build muscle?
* Get enough zinc in your diet. * Eat foods with healthy fat content (such as nuts , fish , avocado , flax seed). * Don’t drink alcohol excessively. * Quit smoking. * Eat vegetables with indole-3-carbinol (such as broccoli , cauliflower , asparagus)
Get enough protein as you will need protein to build muscle tissue. With proper diet combined with weighted intensity exercises , you will build muscle mass and burn fat while keeping your testosterone levels at a high peak. David is the owner of Testosterone Lab. You can find more information about raising testosterone at Thetlab.com
by ROBERT BELL
Two simple ways to raise Testosterone production
Body lifestyle change is very important for example if you are getting a bad amount of sleep , chances are your testosterone levels could fall a whopping 40%. There are different factors that can raise or lower your testosterone production.
* Don’t drink liquids 2 to 3 hours before bed. * Keep your bedroom at a moderately cool temperature. * Keep pressure on your bladder minimal when you sleep. Wear looser pants, don’t sleep on your stomache. * Make sure you use the restroom before you sleep. * Don’t sit down for long periods , get up to stretch and walk around.
Sex can also increase testosterone production. It suggested to have sex once a week but not excessively.
When looking at testosterone levels , it is important to see what kind of diet you have. Are you getting enough nutrients for your body to produce testosterone and build muscle?
* Get enough zinc in your diet. * Eat foods with healthy fat content (such as nuts , fish , avocado , flax seed). * Don’t drink alcohol excessively. * Quit smoking. * Eat vegetables with indole-3-carbinol (such as broccoli , cauliflower , asparagus)
Get enough protein as you will need protein to build muscle tissue. With proper diet combined with weighted intensity exercises , you will build muscle mass and burn fat while keeping your testosterone levels at a high peak. David is the owner of Testosterone Lab. You can find more information about raising testosterone at Thetlab.com
by ROBERT BELL
Two simple ways to raise Testosterone production
Tuesday 30 October 2007
Shaving Razors for Men
Shaving Razors for Men
Shaving does have its advantages though. Shaving is one of those glorious male traditions that used to be passed down from father to son. There are many different brands and types of electric razors for men. The perfect shave has three ingredients: a good razor, a good brush, and glycerin-based shaving cream. The perfect shave is what all men strive for every morning when they bring their razor up their chin. If a man uses an electric razor for purely shaving, there are many brands that carry very basic electric razors for men. There are ones that can be used in the shower or used when the skin is wet. Always use quality mens' razors, with the sharpest blades available. Avoid disposable razors with low-grade steel blades that bend when shaving. Select a razor blade that suits your technique.
A good badger-hair shaving brush is the single most important ingredient in getting the perfect shave -- if you change no part of your shaving routine except to add a good shaving brush to the mix. There are many different types of razors for shaving unwanted hairs. Some razors are made of lightweight plastic and are disposable, some have heavy handles and only disposable heads and others come in the electric form. Blades can be of different types, double blades or loose double blades are also used in these razors. Disposable razors might be the perfect choice for those looking for a close shave without the worry of changing out the head. These are inexpensive and come in all different varieties. Safety blade razor are traditional loose, double edged razors and single and twine-blade cartridge razor.
The straight razor must be properly looked after in order to ensure the maintenance and long life of this traditional men's accessory. Traditional razors razors also offer close, smooth shaves. These are very similar to disposable razors. Electric razors are also good options for those who are on the go or who travel frequently and need a quick shave without the water or shaving lotion. Many times a man uses an electric razor if they are on the go as well as when they are at work or at the gym. This kind of razor generally plugs into the wall and often also, has a charging dock so that the razor will have power when it is not plugged in. The charging life of the razor depends on the brand. There is no common rule for sharpening of straight razors; sometimes it is sufficient to sharpen.
Shaving Tips For Men
1. Always first, shave in the same direction as hair growth, this prevents in-growth to a large extent.
2. Using your shaving brush, lather the face in a circular motion.
3. Use an exfoliate such as a facial cleanser.
4. Use a sharp blade.
5. Shaving with grain means shaving in the direction of how the hair grows on your face.
6. After shaving, apply an oil-free moisturizer to soothe and protect the face.
Juliet Cohen writes articles for http://www.beauty-makeup-guide.com/, http://www.beauty-makeup-skincare.com and http://www.cosmeticsdiary.com/ .
by JULIET COHEN
Shaving Razors for Men
Shaving does have its advantages though. Shaving is one of those glorious male traditions that used to be passed down from father to son. There are many different brands and types of electric razors for men. The perfect shave has three ingredients: a good razor, a good brush, and glycerin-based shaving cream. The perfect shave is what all men strive for every morning when they bring their razor up their chin. If a man uses an electric razor for purely shaving, there are many brands that carry very basic electric razors for men. There are ones that can be used in the shower or used when the skin is wet. Always use quality mens' razors, with the sharpest blades available. Avoid disposable razors with low-grade steel blades that bend when shaving. Select a razor blade that suits your technique.
A good badger-hair shaving brush is the single most important ingredient in getting the perfect shave -- if you change no part of your shaving routine except to add a good shaving brush to the mix. There are many different types of razors for shaving unwanted hairs. Some razors are made of lightweight plastic and are disposable, some have heavy handles and only disposable heads and others come in the electric form. Blades can be of different types, double blades or loose double blades are also used in these razors. Disposable razors might be the perfect choice for those looking for a close shave without the worry of changing out the head. These are inexpensive and come in all different varieties. Safety blade razor are traditional loose, double edged razors and single and twine-blade cartridge razor.
The straight razor must be properly looked after in order to ensure the maintenance and long life of this traditional men's accessory. Traditional razors razors also offer close, smooth shaves. These are very similar to disposable razors. Electric razors are also good options for those who are on the go or who travel frequently and need a quick shave without the water or shaving lotion. Many times a man uses an electric razor if they are on the go as well as when they are at work or at the gym. This kind of razor generally plugs into the wall and often also, has a charging dock so that the razor will have power when it is not plugged in. The charging life of the razor depends on the brand. There is no common rule for sharpening of straight razors; sometimes it is sufficient to sharpen.
Shaving Tips For Men
1. Always first, shave in the same direction as hair growth, this prevents in-growth to a large extent.
2. Using your shaving brush, lather the face in a circular motion.
3. Use an exfoliate such as a facial cleanser.
4. Use a sharp blade.
5. Shaving with grain means shaving in the direction of how the hair grows on your face.
6. After shaving, apply an oil-free moisturizer to soothe and protect the face.
Juliet Cohen writes articles for http://www.beauty-makeup-guide.com/, http://www.beauty-makeup-skincare.com and http://www.cosmeticsdiary.com/ .
by JULIET COHEN
Shaving Razors for Men
The Essential Top 6 Best Muscle Building Supplements
The Essential Top 6 Best Muscle Building Supplements
If you're old enough to remember, or lucky enough to have saved some bodybuilding magazines from the 80's then you could see which muscle building supplements they were advertising then and which ones are still being advertised today. There's a few that have carried on because they work. Truth is, so many products come and go because they're fads and simply don't do what they promised.
It's easy to get your head spinning and wondering about all the ads in the mags and what people say about this new product and that. If you're serious about bodybuilding but haven't been at it for several years or you aren't getting ready for a contest, then the best advice about muscle building supplements is "stick to the basics".
There have been a few constant, proven supplements that have helped people speed up their muscle building process. Products that have not gone away and won't because they are part of the basic building blocks of a complete bodybuilding program. Here they are:
1) Protein Supplements (Whey Protein, Meal Replacements, Protein Bars)
2) Creatine
3) Glutamine
4) Multivitamins & Minerals
5) Essencial Fatty Acids
6) Glucosamine
1) Whey Protein
Since muscles require protein and lots of it for growth we give the NO.1 spot to protein. Of all the types of protein available whey protein is the beat you can put into your body. Why? Because it rates highest in "bio-availability" meaning the largest amounts will be absorbed into your body than any other type of protein.
Whey Protein has all of the essential amino acids and is high in the Branch Chain Amino Acids which will prevent your muscle tissue from breaking down during your workouts.
The two main types of whey protein you'll find on the market are isolate and concentrate. Both are of the highest quality and the difference is isolate tends to mix better in liquid and some people say it tastes better. You can also buy products which are a mixture of both isolate and concentrate whey protein.
To make sure you get all your protein requirements every day, whey protein is the way to go.
Meal Replacements (MRP's) Meal replacement powders have become very popular probably because of their convenience. Whereas whey protein has just one type of protein and no real amounts of carbs, fats, or vitamins and minerals, a MRP usually has several types of protein like casein, milk, egg, and whey combined along with carbs, vitamins and minerals so it really is more of a meal.
The good thing about MRP's is the convenient packets and the more complete nutrient value but the the downside is they are more expensive than the pure protein products.
Protein Bars Protein bars can have their place. You can take them anywhere with you and just start chewing, no powders to mix or anything like that so convenience is really the key with bars. The downside is they are usually higher in sugar and are made with a lower quality protein found in the other products mentioned above..
2) Creatine
This supplement is the most popular muscle building product used today, and for good reason... it really does work. It has been proven in the lab and in the gym.
Here's what it does for you: 1) will increase your lean muscle and strength 2) will speed up your recovery time 3) decrease lactic acid production 4) decrease mental fatigue Recently, more studies have been made on creatine and there is great news about it's benefits for not only muscle builders but for all around health. It has been shown to improve symptoms of Parkinson's disease, and Huntington's disease. It improves sarcopenia which is a loss of muscle mass due to aging, improves function of the brain, and improves cardiac function in those with congestive heart failure.
A truly modern supper supplement if ever there was one.
3) Glutamine Glutamine
another of the basic and essential muscle building supplements. It's noticeable effects won't be as instant as creatine but rather help you get faster overall gains in the long term. It is one of the amino acids who's major role is to make protein for your body. It promotes muscle growth while decreasing muscle catabolism, which is when your muscles get stressed and start to break down after being heavily stressed from a hard workout which will have a negative affect on the glutamine levels in your body. Providing sufficient amounts of glutamine will eliminate this muscle-robbing catabolic state.
Your body gets gluamine from protien-rich foods like diary, poultry, red meat, fish and beans but to get a lot of it you'd have to eat real large amounts of these foods so a supplement for additional glutamine is a good idea.
4) Multivitamins & Minerals
In a perfect world, with a perfectly balanced diet you wouldn't need to take a multivitamin & mineral pill but unfortunately most of us don't eat perfectly balanced diets and if we did chances of our food being nutrient rich and organic are not too good.
There are thousands of reactions going on in our bodies which rely on enzymes. Vitamins ensure that enzymes are there in quality and quantity to make sure these chemical reactions happen efficiently in our bodies constantly.
So vitamins are important for overall health but for muscle building as well. Hard workouts will tax many vitamins in your body and therefore to keep the muscle building process happening in a positive way, supplementation is key.
5) Essential Fatty Acids
A good portion of your diet needs to be fat. No, not the kind that comes from greasy fries or doughnuts but the good, natural fat we can get from peanuts, avocados, cold water fish like salmon, olive oil and flax seed oil.
Fatty acids will improve your metabolism, increase your testosterone production and your growth hormone secretion therefore playing an important role in building muscle.
6) Glucosamine
When glutamine joins forces with glucose, they form a sulfate called glucosamine. Most simple carbohydrates are used as an energy source but glucosamine gets right into the structure of your body tissues.
The sulfate chondroitin can also help to prevent injuries by getting around your joint surfaces and giving a smooth range of motion. This works well with glucosamine and some companies have created products using both.
Not only does it help in reducing joint inflammation and pain, it actually treats the problem by rebuilding damaged cartilage and connective tissue.
There you have it, the top 6 best muscle building supplements you can use to round out your work out program to get the maximum amount of gains. Remember, these supplements won't work unless you do! Most of your gains will come from hard work and a good diet. Used as part of a good training program you will see results a lot faster with the proper supplements. For all the Best Muscle Building Supplements visit http://Supplements-Direct.com and sign up for the FREE newsletter to receive the must have e-book "8 Things You Must Do To Build Maximum Muscle"
by JOHN FERREIRA
The Essential Top 6 Best Muscle Building Supplements
If you're old enough to remember, or lucky enough to have saved some bodybuilding magazines from the 80's then you could see which muscle building supplements they were advertising then and which ones are still being advertised today. There's a few that have carried on because they work. Truth is, so many products come and go because they're fads and simply don't do what they promised.
It's easy to get your head spinning and wondering about all the ads in the mags and what people say about this new product and that. If you're serious about bodybuilding but haven't been at it for several years or you aren't getting ready for a contest, then the best advice about muscle building supplements is "stick to the basics".
There have been a few constant, proven supplements that have helped people speed up their muscle building process. Products that have not gone away and won't because they are part of the basic building blocks of a complete bodybuilding program. Here they are:
1) Protein Supplements (Whey Protein, Meal Replacements, Protein Bars)
2) Creatine
3) Glutamine
4) Multivitamins & Minerals
5) Essencial Fatty Acids
6) Glucosamine
1) Whey Protein
Since muscles require protein and lots of it for growth we give the NO.1 spot to protein. Of all the types of protein available whey protein is the beat you can put into your body. Why? Because it rates highest in "bio-availability" meaning the largest amounts will be absorbed into your body than any other type of protein.
Whey Protein has all of the essential amino acids and is high in the Branch Chain Amino Acids which will prevent your muscle tissue from breaking down during your workouts.
The two main types of whey protein you'll find on the market are isolate and concentrate. Both are of the highest quality and the difference is isolate tends to mix better in liquid and some people say it tastes better. You can also buy products which are a mixture of both isolate and concentrate whey protein.
To make sure you get all your protein requirements every day, whey protein is the way to go.
Meal Replacements (MRP's) Meal replacement powders have become very popular probably because of their convenience. Whereas whey protein has just one type of protein and no real amounts of carbs, fats, or vitamins and minerals, a MRP usually has several types of protein like casein, milk, egg, and whey combined along with carbs, vitamins and minerals so it really is more of a meal.
The good thing about MRP's is the convenient packets and the more complete nutrient value but the the downside is they are more expensive than the pure protein products.
Protein Bars Protein bars can have their place. You can take them anywhere with you and just start chewing, no powders to mix or anything like that so convenience is really the key with bars. The downside is they are usually higher in sugar and are made with a lower quality protein found in the other products mentioned above..
2) Creatine
This supplement is the most popular muscle building product used today, and for good reason... it really does work. It has been proven in the lab and in the gym.
Here's what it does for you: 1) will increase your lean muscle and strength 2) will speed up your recovery time 3) decrease lactic acid production 4) decrease mental fatigue Recently, more studies have been made on creatine and there is great news about it's benefits for not only muscle builders but for all around health. It has been shown to improve symptoms of Parkinson's disease, and Huntington's disease. It improves sarcopenia which is a loss of muscle mass due to aging, improves function of the brain, and improves cardiac function in those with congestive heart failure.
A truly modern supper supplement if ever there was one.
3) Glutamine Glutamine
another of the basic and essential muscle building supplements. It's noticeable effects won't be as instant as creatine but rather help you get faster overall gains in the long term. It is one of the amino acids who's major role is to make protein for your body. It promotes muscle growth while decreasing muscle catabolism, which is when your muscles get stressed and start to break down after being heavily stressed from a hard workout which will have a negative affect on the glutamine levels in your body. Providing sufficient amounts of glutamine will eliminate this muscle-robbing catabolic state.
Your body gets gluamine from protien-rich foods like diary, poultry, red meat, fish and beans but to get a lot of it you'd have to eat real large amounts of these foods so a supplement for additional glutamine is a good idea.
4) Multivitamins & Minerals
In a perfect world, with a perfectly balanced diet you wouldn't need to take a multivitamin & mineral pill but unfortunately most of us don't eat perfectly balanced diets and if we did chances of our food being nutrient rich and organic are not too good.
There are thousands of reactions going on in our bodies which rely on enzymes. Vitamins ensure that enzymes are there in quality and quantity to make sure these chemical reactions happen efficiently in our bodies constantly.
So vitamins are important for overall health but for muscle building as well. Hard workouts will tax many vitamins in your body and therefore to keep the muscle building process happening in a positive way, supplementation is key.
5) Essential Fatty Acids
A good portion of your diet needs to be fat. No, not the kind that comes from greasy fries or doughnuts but the good, natural fat we can get from peanuts, avocados, cold water fish like salmon, olive oil and flax seed oil.
Fatty acids will improve your metabolism, increase your testosterone production and your growth hormone secretion therefore playing an important role in building muscle.
6) Glucosamine
When glutamine joins forces with glucose, they form a sulfate called glucosamine. Most simple carbohydrates are used as an energy source but glucosamine gets right into the structure of your body tissues.
The sulfate chondroitin can also help to prevent injuries by getting around your joint surfaces and giving a smooth range of motion. This works well with glucosamine and some companies have created products using both.
Not only does it help in reducing joint inflammation and pain, it actually treats the problem by rebuilding damaged cartilage and connective tissue.
There you have it, the top 6 best muscle building supplements you can use to round out your work out program to get the maximum amount of gains. Remember, these supplements won't work unless you do! Most of your gains will come from hard work and a good diet. Used as part of a good training program you will see results a lot faster with the proper supplements. For all the Best Muscle Building Supplements visit http://Supplements-Direct.com and sign up for the FREE newsletter to receive the must have e-book "8 Things You Must Do To Build Maximum Muscle"
by JOHN FERREIRA
The Essential Top 6 Best Muscle Building Supplements
Wednesday 17 October 2007
How P90X Reviews Can Help You
How P90X Reviews Can Help You
There are various P90X reviews that an individual can find online to assist them in deciding upon this program. An individual could ask questions and view other people's opinions of this type of regiment. The many different P90X reviews will be an excellent method in determining if this type of program is correct for the individual. A person can search across the internet to locate blogs with P90X reviews without much effort. An individual may find this information useful in determining if the program can be completed by certain types of people. The reviews are an excellent choice to locate information about how other people view this type of program and if it would benefit an individual's needs. There is information in the P90X reviews that will assist a person in deciding if their fitness level is correct for the extensiveness of the system.
Most of the P90X reviews were favorable towards the product. However, this item is an extensive workout. The many reviews suggest highly that a person check their fitness level by taking the P90X test. It will determine if a person can withstand the extensive exercises that are present. The P90X reviews agree that a person will receive as much as they put into it. If an individual is only doing half of the exercises or they are not putting their heart and mind into it, they will not see the results as quickly. An individual will have high levels of assistance from P90X reviews. These informational guides will let a person understand exactly what they are receiving. This may include the diet information, the other guides facts and even each workout in review. A person will be able to ask question or receive answers from the person that are giving the reviews or even from the websites that offer this product. Before committing to this regiment it is an excellent idea to look into other reviews of the P90X product.
An individual will be able to use this program with out much effort. There is information regarding individuals that need to loose weight or for a person that would just like to tone their bodies. Each person will need to decide if they are capable to begin and continue this type of program. The many different p90x reviews will help each person in deciding if this method is right for them. An individual will need to ask certain questions and possibly receive the answers directly from those people who are currently doing the program. It is an excellent technique to decide if this method is the correct way to loose weight and to begin to feel wonderful. Are you looking for reviews of the P90X workout routine? There are many people blogging about their successes of the P90X workout routine and the only reason why, is because of their success.
by DEREK CLADEK
How P90X Reviews Can Help You
There are various P90X reviews that an individual can find online to assist them in deciding upon this program. An individual could ask questions and view other people's opinions of this type of regiment. The many different P90X reviews will be an excellent method in determining if this type of program is correct for the individual. A person can search across the internet to locate blogs with P90X reviews without much effort. An individual may find this information useful in determining if the program can be completed by certain types of people. The reviews are an excellent choice to locate information about how other people view this type of program and if it would benefit an individual's needs. There is information in the P90X reviews that will assist a person in deciding if their fitness level is correct for the extensiveness of the system.
Most of the P90X reviews were favorable towards the product. However, this item is an extensive workout. The many reviews suggest highly that a person check their fitness level by taking the P90X test. It will determine if a person can withstand the extensive exercises that are present. The P90X reviews agree that a person will receive as much as they put into it. If an individual is only doing half of the exercises or they are not putting their heart and mind into it, they will not see the results as quickly. An individual will have high levels of assistance from P90X reviews. These informational guides will let a person understand exactly what they are receiving. This may include the diet information, the other guides facts and even each workout in review. A person will be able to ask question or receive answers from the person that are giving the reviews or even from the websites that offer this product. Before committing to this regiment it is an excellent idea to look into other reviews of the P90X product.
An individual will be able to use this program with out much effort. There is information regarding individuals that need to loose weight or for a person that would just like to tone their bodies. Each person will need to decide if they are capable to begin and continue this type of program. The many different p90x reviews will help each person in deciding if this method is right for them. An individual will need to ask certain questions and possibly receive the answers directly from those people who are currently doing the program. It is an excellent technique to decide if this method is the correct way to loose weight and to begin to feel wonderful. Are you looking for reviews of the P90X workout routine? There are many people blogging about their successes of the P90X workout routine and the only reason why, is because of their success.
by DEREK CLADEK
How P90X Reviews Can Help You
Friday 12 October 2007
What Causes Acne And How To Cure It
What Causes Acne And How To Cure It
Nearly everyone will experience some form of acne in their life. The amount that you experience is left up to many things including the way that you care for your skin, your lifestyle as well as your genes. This condition is one that is known for causing a variety of problems for people. Also called pimples, the condition is actually small infections on the skin that can be made worsened by opening them up to expose the puss located within.
by JOE STEWART
What Causes Acne And How To Cure It
Nearly everyone will experience some form of acne in their life. The amount that you experience is left up to many things including the way that you care for your skin, your lifestyle as well as your genes. This condition is one that is known for causing a variety of problems for people. Also called pimples, the condition is actually small infections on the skin that can be made worsened by opening them up to expose the puss located within.
Acne starts with skin glands that become blocked. The follicles, or the location in the skin where the hair grows from, become blocked by bacteria build up. As this bacteria builds up, it will cause infections in the skin, which shows up as red pimples on the skin's surface. They can become itchy and uncomfortable. Most often, the largest problem with these spots is that they are unsightly which causes many people to try anything to get rid of them. What is important to note is that this condition is common and that nearly everyone experiences it at some time.
Although unsightly, these pimples and infections can lead to other problems as well. They can become swollen and painful. In some situations they can break open and bleed, causing even more pain and discomfort. Even after they heal, through proper treatment, they can leave a scar on the dermis of the skin, which is a lifelong reminder of the situation. Careful treatment of the condition is the best way to avoid this. Though acne is normal for most people, it does not have to be nearly as troublesome when correct methods are taken to overcome it. Joe Stewart is a webmaster that writes about topics that interest him or affect him. Get more information about fast cures for acne by visiting his website at AbolishAcne.com or by clicking on Cure Your Acne Fast
by JOE STEWART
What Causes Acne And How To Cure It
Flat Abs - Are They for Everyone?
Flat Abs - Are They for Everyone?
Many People think that flat abs are a myth, and that they are something that only the elite of fit people can have. Anyone can achieve flat abs, as long as they adopt certain principles in their lives for them to be able to accomplish this.
Flat Abs - Are They for Everyone?
Many People think that flat abs are a myth, and that they are something that only the elite of fit people can have. Anyone can achieve flat abs, as long as they adopt certain principles in their lives for them to be able to accomplish this.
If you are the sort of person who dislikes exercising excessively, or if you would prefer to be flayed alive than be seen in a gym or doing anything that even vaguely looks like an exercise, then you might find that it's a little harder to get the flat abs that you are desire.
On the other hand, however, if you don't mind the rigors of exercise and if you are okay with perspiration dripping down your face and your muscles aching from abominably because you just had a great day getting down and dirty with your abdominal exercises, then there is definitely hope for you yet.
You will find it easier to get into the groove of exercising and eating a healthy diet in order to get your flat abs, because make no mistake, it will require exercise and you will need to alter your diet to something that is remotely resembling healthy into order to get flat abs.
Having said that, if all you want is to lose that belly fat, and not necessarily to have flat abs, you should be able to considerably cut down on the abdominal exercises that you need to do, but remember this is only if you want to lose the tummy fat, not if you want to achieve gorgeous looking flat abs.
To reach this goal, sorry to say, you will need to exercise and you will need to eat in a healthy way, and this includes the quantity of alcohol you drink on a daily or weekly basis too. Once you have come to terms with all of this of course, you have the option of getting yourself down to your doctor and getting a routine physical done, or you also have the option of just winging things and taking it slowly to begin with. The choice is entirely up to you.
Then the next thing on you agenda is that you need to find an abdominal exercise program that will suit your physical fitness level as well as your goals. If you want flat abs, then you certainly won't have to do as many exercises as you would if you wanted six pack abs. And when this is all sorted out, you can then set about the mission of acquiring your flat abs today, without any more delay. For more information on this subject go to http://www.firm-abs-secret.com
by LESLEY KNOWLESFlat Abs - Are They for Everyone?
Tuesday 2 October 2007
Look and Feel Younger with Dance Exercise
Look and Feel Younger with Dance Exercise
Everyone has days when they feel old—like you're just not as physically fit, flexible or energetic as you used to be. Of course this naturally happens more and more as we age, but there are things you can do to at least turn back the clock and feel young again.
When was the last time you danced? It might have been years ago, probably at a wedding where you danced one song and then sat out the rest of the night. Or maybe you're a person who always loved to dance but you haven't been able to find time for it in your life since you had kids.
Whatever your attitude toward dance has been in the past, I'm here to tell you that dancing is a wonderful exercise to help you feel more energetic and youthful. Dance gets your heart pumping and gets you feeling like a kid again.
Once you start moving to the music, you stop caring about all the worries of the world. Endorphins the feel good hormones are naturally released into your body and you start to feel happy and relaxed. You might even start laughing and acting a little silly, all the while you're burning calories, bonding with your family members and having the most fun exercising you've had in a really long time.
You don't have to be an expert to bring the energy of dance into your workouts. Even if you've never danced before or have two left feet, you can better your body, lose weight and have a great time with simple easy to follow dance exercise moves. The key is combining simple moves that anyone can do with really great music that makes you forget you're "working out" and just keeps you focused on moving your body.
Using dance exercise is the ultimate cardiovascular workout. You'll work out your arms, legs, abs, shoulders and more. Dancing can improve flexibility and balance and give you more self-confidence.
Dancing to different kinds of music and incorporating moves from around the world brings you closer to different cultures and actually educates you while you're sweating your worries away.
And because you're only as young as you feel, dancing brings a little fun back into your life, which will make you feel more enthusiastic and inspired, about your workout and about life.
Working out, with dance or any other program, helps relieve stress and makes you feel better equipped to deal with the problems you will face every day. You'll be improving your health every day you dance, no matter what shape you were in when you started.
Dancing is something that anyone can do, no matter your age, weight, sex or previous experience with dancing. It's easy to learn, fun to do and an energizing workout that you'll want to stick with for the long haul. Start your day dancing and you'll start your day with a smile.
by KENN KIHIU
Look and Feel Younger with Dance Exercise
Everyone has days when they feel old—like you're just not as physically fit, flexible or energetic as you used to be. Of course this naturally happens more and more as we age, but there are things you can do to at least turn back the clock and feel young again.
When was the last time you danced? It might have been years ago, probably at a wedding where you danced one song and then sat out the rest of the night. Or maybe you're a person who always loved to dance but you haven't been able to find time for it in your life since you had kids.
Whatever your attitude toward dance has been in the past, I'm here to tell you that dancing is a wonderful exercise to help you feel more energetic and youthful. Dance gets your heart pumping and gets you feeling like a kid again.
Once you start moving to the music, you stop caring about all the worries of the world. Endorphins the feel good hormones are naturally released into your body and you start to feel happy and relaxed. You might even start laughing and acting a little silly, all the while you're burning calories, bonding with your family members and having the most fun exercising you've had in a really long time.
You don't have to be an expert to bring the energy of dance into your workouts. Even if you've never danced before or have two left feet, you can better your body, lose weight and have a great time with simple easy to follow dance exercise moves. The key is combining simple moves that anyone can do with really great music that makes you forget you're "working out" and just keeps you focused on moving your body.
Using dance exercise is the ultimate cardiovascular workout. You'll work out your arms, legs, abs, shoulders and more. Dancing can improve flexibility and balance and give you more self-confidence.
Dancing to different kinds of music and incorporating moves from around the world brings you closer to different cultures and actually educates you while you're sweating your worries away.
And because you're only as young as you feel, dancing brings a little fun back into your life, which will make you feel more enthusiastic and inspired, about your workout and about life.
Working out, with dance or any other program, helps relieve stress and makes you feel better equipped to deal with the problems you will face every day. You'll be improving your health every day you dance, no matter what shape you were in when you started.
Dancing is something that anyone can do, no matter your age, weight, sex or previous experience with dancing. It's easy to learn, fun to do and an energizing workout that you'll want to stick with for the long haul. Start your day dancing and you'll start your day with a smile.
by KENN KIHIU
Look and Feel Younger with Dance Exercise
Monday 24 September 2007
Hollywood`s "New" Slimming Drug Clenbuterol Is Not So New
Hollywood`s "New" Slimming Drug Clenbuterol Is Not So New
Clenbuterol has recently gained popularity as the slimming drug of choice for Hollywood`s “beautiful people” due to it`s ability to reduce fat (adipose tissue) quickly. This won`t surprise certain athletes or body builders as they have known about it for years. Here`s how it works.
Not a steroid hormone but a beta-2-symphatomimetic clenbuterol also has a strong anti-catabolic effect which inhibits the rate at which protein is reduced in the muscle cell causing cell enlargement. It is a beta-2 adrenergic agonist that causes an increase in aerobic capacity, an increase in blood pressure and oxygen transportation and greater CNS (central nervous system) stimulation. clenbuterol also increases the manufacture and secretion of cathecholamines (catabolic hormones) such as epinephrine, norepinephrine and dopamine. This in turn increases aerobic capacity and in conjunction with the heightened state of the CNS leads to greater stimulation of the skeletal muscle system.
Secreted from the adrenal region, catabolic hormones have many functions; not least of these is their ability to very specifically alter the contractile character of smooth muscle. Some will be inhibited whilst others will be stimulated. For example the smooth muscles of the bronchial tree will be inhibited. This is said to have a soothing effect in patients with breathing difficulties and as such is administered as a decongestant and bronchodilator. Clenbuterol will also inhibit and reverse the effects of insulin resulting in a release of glycogen into the circulatory system. It also impairs the ability to store or use more glycogen and increases the rate at which protein and fat (adipose tissue) are consumed due to the increased metabolic functions of the subject.
Clenbuterol is very efficient at burning fat as it slightly increases body temperature. This increase in temperature forces the body to burn fat for this process. A rise of 1.0? F in body temperature can result in a 5% reduction of adipose tissue (fat). Due to this ability to burn fat without dieting it is now a popular, if illegal, drug with slimmers. If used in conjunction with a sensible diet and cardiovascular exercise it produces very good results. Body builders also appreciate the higher metabolic rate as it burns more calories, essential for a leaner, tighter physique with cuts and striations. Be aware also of the fact that whilst fat is taken from adipose tissue most protein loss will occur in muscle tissue. As with all catabolic hormones muscle loss is inevitable. With this in mind it is often used for a 3 week period during a cycle of anabolic steroids that will preserve the lean muscle mass whilst still removing fat. Because aerobic capacity and oxygen transportation are also increased, clenbuterol is also very attractive to athletes involved in endurance sports where a boost is required. Also popular with distance runners and a firm favourite of cyclists in it`s liquid form.
Tests conducted on animals revealed that clenbuterol also acted as an anabolic capable of imparting muscle gain. As the opposite would appear to be the case in humans it must be pointed out that the animals were fed dosages considerably higher than would be tolerated by humans. Also under fierce discussion is the possibility of a ”beta-3” receptor not found in humans. Dosages taken by people are measured in micrograms with the dosage building to a maximum daily intake before reducing once again to the original daily dose. A period of 3 weeks on 3 weeks off would appear to be very popular as clenbuterol becomes less effective as the body becomes more tolerant. Body homeostasis will attempt to negate the functions of clenbuterol. The off period ensures that the body remains receptive to the effects and benefits you wish to achieve. A typical 21 day regime may be as follows: 40/40/40/60/60/60/80/80/80/100/100/100/80/80/80/60/60/60/40/40/40 mcg daily followed by 21 days rest. Dosages should not exceed 160 mcg for men 120 mcg for women. One should also decrease the dose if the side effects make it necessary.
Side effects can include:
Headaches Muscular tremors (especially hand shakes) Muscular cramps Nervousness Insomnia Sweating Increased appetite Nausea Palpitations Hypertension (high blood pressure) Possible cardiac hypertrophy as clenbuterol also targets cardiac and smooth muscle fibres Heart muscle necrosis has been demonstrated in animal studies
Given the added pressures put on the body due to increased metabolic rate, body temperature etc it is not recommended that people with heart conditions and/or high blood pressure use any performance related products without prior medical consultation. Also be aware that there are possible liver toxicity issues if clenbuterol is “stacked” with accutane, anti-biotics, 17-alpha-alkylated steroids, or other hepatoxic elements.
For further general information try http://www.clenbuteroldirect.com or http://clenbuteroldirect.com/clenbuteroldose.html for dosage/cycle time etc.
by STEVEN PANKHURST
Hollywood`s "New" Slimming Drug Clenbuterol Is Not So New
Clenbuterol has recently gained popularity as the slimming drug of choice for Hollywood`s “beautiful people” due to it`s ability to reduce fat (adipose tissue) quickly. This won`t surprise certain athletes or body builders as they have known about it for years. Here`s how it works.
Not a steroid hormone but a beta-2-symphatomimetic clenbuterol also has a strong anti-catabolic effect which inhibits the rate at which protein is reduced in the muscle cell causing cell enlargement. It is a beta-2 adrenergic agonist that causes an increase in aerobic capacity, an increase in blood pressure and oxygen transportation and greater CNS (central nervous system) stimulation. clenbuterol also increases the manufacture and secretion of cathecholamines (catabolic hormones) such as epinephrine, norepinephrine and dopamine. This in turn increases aerobic capacity and in conjunction with the heightened state of the CNS leads to greater stimulation of the skeletal muscle system.
Secreted from the adrenal region, catabolic hormones have many functions; not least of these is their ability to very specifically alter the contractile character of smooth muscle. Some will be inhibited whilst others will be stimulated. For example the smooth muscles of the bronchial tree will be inhibited. This is said to have a soothing effect in patients with breathing difficulties and as such is administered as a decongestant and bronchodilator. Clenbuterol will also inhibit and reverse the effects of insulin resulting in a release of glycogen into the circulatory system. It also impairs the ability to store or use more glycogen and increases the rate at which protein and fat (adipose tissue) are consumed due to the increased metabolic functions of the subject.
Clenbuterol is very efficient at burning fat as it slightly increases body temperature. This increase in temperature forces the body to burn fat for this process. A rise of 1.0? F in body temperature can result in a 5% reduction of adipose tissue (fat). Due to this ability to burn fat without dieting it is now a popular, if illegal, drug with slimmers. If used in conjunction with a sensible diet and cardiovascular exercise it produces very good results. Body builders also appreciate the higher metabolic rate as it burns more calories, essential for a leaner, tighter physique with cuts and striations. Be aware also of the fact that whilst fat is taken from adipose tissue most protein loss will occur in muscle tissue. As with all catabolic hormones muscle loss is inevitable. With this in mind it is often used for a 3 week period during a cycle of anabolic steroids that will preserve the lean muscle mass whilst still removing fat. Because aerobic capacity and oxygen transportation are also increased, clenbuterol is also very attractive to athletes involved in endurance sports where a boost is required. Also popular with distance runners and a firm favourite of cyclists in it`s liquid form.
Tests conducted on animals revealed that clenbuterol also acted as an anabolic capable of imparting muscle gain. As the opposite would appear to be the case in humans it must be pointed out that the animals were fed dosages considerably higher than would be tolerated by humans. Also under fierce discussion is the possibility of a ”beta-3” receptor not found in humans. Dosages taken by people are measured in micrograms with the dosage building to a maximum daily intake before reducing once again to the original daily dose. A period of 3 weeks on 3 weeks off would appear to be very popular as clenbuterol becomes less effective as the body becomes more tolerant. Body homeostasis will attempt to negate the functions of clenbuterol. The off period ensures that the body remains receptive to the effects and benefits you wish to achieve. A typical 21 day regime may be as follows: 40/40/40/60/60/60/80/80/80/100/100/100/80/80/80/60/60/60/40/40/40 mcg daily followed by 21 days rest. Dosages should not exceed 160 mcg for men 120 mcg for women. One should also decrease the dose if the side effects make it necessary.
Side effects can include:
Headaches Muscular tremors (especially hand shakes) Muscular cramps Nervousness Insomnia Sweating Increased appetite Nausea Palpitations Hypertension (high blood pressure) Possible cardiac hypertrophy as clenbuterol also targets cardiac and smooth muscle fibres Heart muscle necrosis has been demonstrated in animal studies
Given the added pressures put on the body due to increased metabolic rate, body temperature etc it is not recommended that people with heart conditions and/or high blood pressure use any performance related products without prior medical consultation. Also be aware that there are possible liver toxicity issues if clenbuterol is “stacked” with accutane, anti-biotics, 17-alpha-alkylated steroids, or other hepatoxic elements.
For further general information try http://www.clenbuteroldirect.com or http://clenbuteroldirect.com/clenbuteroldose.html for dosage/cycle time etc.
by STEVEN PANKHURST
Hollywood`s "New" Slimming Drug Clenbuterol Is Not So New
The Top 10 Leg Exercises
The Top 10 Leg Exercises
Working on your legs can improve your stamina, shape and overall fitness. If you don’t work on your lower body as well - you won’t see the kind of ‘whole body’ benefits that you CAN achieve and the body shape won’t be in proportion. Great leg and butt exercises are a must. Here are my current top 10 leg exercises:1. Step Calf RaisesThis exercise is great for toning the calf muscles - you’ll need a step and some dumbbells. Stand on the step and position your feet so that the heels are slightly off the edge. Hold the dumbbells to the side and push up on to your toes.2. LungesStand holding dumbbells at your sides with your feet about a hip width apart. Step forward with one foot - when the foot hits the floor bend it and lean forward so that your other leg bends towards the floor.3. One Legged SquatsStand sideways next to a wall and place the palm of your hand on the wall just under the level of your shoulder. Extend your arm and position your body so you feel comfortable - you’ll use the wall for balance and support. Make sure that the foot that isn’t next to the wall is at a 45 degree angle and bend the leg nearest the wall back. Keep upright and lower your body until the knee that isn’t bearing your weight is close to the floor then push back up again.4. Hamstring BridgesLie down flat on your back. Keep one foot on the ground and lift the other one up and hold it there. By using your hamstrings in your leg you can lift your body and then lower it back down again.5. SquatsUsing either dumbbells or a barbell, stand with your feet a shoulder width apart and lower yourself down until your knees are fully bent at a 45 degree angle and you are squatting. Push up until you are upright again.6. Dumbbell Step UpsTake your dumbbells and use one leg to step up on the step. Then step up with the other leg and step down again.7. Dumbbell PlieSquat down with your legs around a shoulder width apart. Hold your dumbbells in front of you with the palms of your hands facing inwards. Move into a standing position whilst opening your arms in a T position.8. Leg PressesSit on a leg press machine - your feet should be around a shoulder width apart. Without altering the position of your hips bend the knees to a 45 degree angle while lowering the weight, then push it back up, extending and straightening the legs.9. One Legged Press with Exercise BallSit on your exercise ball and walk/roll forward until your knees are bent. Straighten out one leg, keeping the other one bent. Use the heel of the bent leg to push up on the exercise ball and push down on the heel of the extended leg as it drags in the movement.10. Leg Circles with Exercise BandLie flat on the ground with one knee bent and the foot placed flat on the floor. Then extend the other leg straight up toward the ceiling. The band should be wrapped round the foot that is pointing upwards. You need to hold both ends of the band in the hand on the side of the leg that points up - keeping your leg straight, start to make circles with your leg at the hip in a counter-clockwise direction. Reverse and switch legs.If you are unsure about the best leg exercises for your exact fitness level then an online personal trainer or a personal trainer at your local gym will be able to give you the best advice.
by TERRI WALSH
The Top 10 Leg Exercises
Working on your legs can improve your stamina, shape and overall fitness. If you don’t work on your lower body as well - you won’t see the kind of ‘whole body’ benefits that you CAN achieve and the body shape won’t be in proportion. Great leg and butt exercises are a must. Here are my current top 10 leg exercises:1. Step Calf RaisesThis exercise is great for toning the calf muscles - you’ll need a step and some dumbbells. Stand on the step and position your feet so that the heels are slightly off the edge. Hold the dumbbells to the side and push up on to your toes.2. LungesStand holding dumbbells at your sides with your feet about a hip width apart. Step forward with one foot - when the foot hits the floor bend it and lean forward so that your other leg bends towards the floor.3. One Legged SquatsStand sideways next to a wall and place the palm of your hand on the wall just under the level of your shoulder. Extend your arm and position your body so you feel comfortable - you’ll use the wall for balance and support. Make sure that the foot that isn’t next to the wall is at a 45 degree angle and bend the leg nearest the wall back. Keep upright and lower your body until the knee that isn’t bearing your weight is close to the floor then push back up again.4. Hamstring BridgesLie down flat on your back. Keep one foot on the ground and lift the other one up and hold it there. By using your hamstrings in your leg you can lift your body and then lower it back down again.5. SquatsUsing either dumbbells or a barbell, stand with your feet a shoulder width apart and lower yourself down until your knees are fully bent at a 45 degree angle and you are squatting. Push up until you are upright again.6. Dumbbell Step UpsTake your dumbbells and use one leg to step up on the step. Then step up with the other leg and step down again.7. Dumbbell PlieSquat down with your legs around a shoulder width apart. Hold your dumbbells in front of you with the palms of your hands facing inwards. Move into a standing position whilst opening your arms in a T position.8. Leg PressesSit on a leg press machine - your feet should be around a shoulder width apart. Without altering the position of your hips bend the knees to a 45 degree angle while lowering the weight, then push it back up, extending and straightening the legs.9. One Legged Press with Exercise BallSit on your exercise ball and walk/roll forward until your knees are bent. Straighten out one leg, keeping the other one bent. Use the heel of the bent leg to push up on the exercise ball and push down on the heel of the extended leg as it drags in the movement.10. Leg Circles with Exercise BandLie flat on the ground with one knee bent and the foot placed flat on the floor. Then extend the other leg straight up toward the ceiling. The band should be wrapped round the foot that is pointing upwards. You need to hold both ends of the band in the hand on the side of the leg that points up - keeping your leg straight, start to make circles with your leg at the hip in a counter-clockwise direction. Reverse and switch legs.If you are unsure about the best leg exercises for your exact fitness level then an online personal trainer or a personal trainer at your local gym will be able to give you the best advice.
by TERRI WALSH
The Top 10 Leg Exercises
Saturday 8 September 2007
5 Best Fat Burning Tips
5 Best Fat Burning Tips
The top 5 belly fat burners are not supplements. In fact, diet supplements are a useless way to lose weight and shed body fat. They just don't work. On the other hand, the right workout routine and nutrition programs will help burn fat fast and get the body you want...
So let's get right to it...here are 5 ways to make this a great fat-burning day...
1) Do Something You Love
If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment.
2) Strength Training
A very, very recent study (published in the May issue of the Journal of Applied Physiology 102:1 767, 2007) showed that resistance training boosts metabolism by 10% and increases fat burning by 100%!
Boost Fat Burning 100% with strength and interval workouts.
3) Interval Training
The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long, slow cardio group didn't lose any weight. AND - this study was done in women...so yes, strength and intervals work for women.
Strength training and interval training are the 1-2 punch that blowtorch fat off your body.
4) Eat 6 Small Meals of Whole, Natural Foods
Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet". You ALREADY KNOW what to do!
5) Avoid Booze, Sugar, Trans-Fats, & Inactivity
Yeah, I know, real "secrets" here, CB. "Thanks", you're thinking sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you're thinking about watching the tube instead of exercising, or you've got a cookie in one hand and an apple in the other.
Let this be a simple reminder to make the right choice.
Everything you do takes you closer to OR away from fat loss. Craig Ballantyne is a fitness expert and regular contributor to Men's Health and Women's Health magazines, and is on the advisory board for Oxygen Magazine. Craig's trademarked fat burning exercises, help people lose fat fast in the comfort of their own homes. Learn more at http://www.TurbulenceTraining.com
by CRAIG BALLANTYNE
5 Best Fat Burning Tips
The top 5 belly fat burners are not supplements. In fact, diet supplements are a useless way to lose weight and shed body fat. They just don't work. On the other hand, the right workout routine and nutrition programs will help burn fat fast and get the body you want...
So let's get right to it...here are 5 ways to make this a great fat-burning day...
1) Do Something You Love
If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment.
2) Strength Training
A very, very recent study (published in the May issue of the Journal of Applied Physiology 102:1 767, 2007) showed that resistance training boosts metabolism by 10% and increases fat burning by 100%!
Boost Fat Burning 100% with strength and interval workouts.
3) Interval Training
The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long, slow cardio group didn't lose any weight. AND - this study was done in women...so yes, strength and intervals work for women.
Strength training and interval training are the 1-2 punch that blowtorch fat off your body.
4) Eat 6 Small Meals of Whole, Natural Foods
Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet". You ALREADY KNOW what to do!
5) Avoid Booze, Sugar, Trans-Fats, & Inactivity
Yeah, I know, real "secrets" here, CB. "Thanks", you're thinking sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you're thinking about watching the tube instead of exercising, or you've got a cookie in one hand and an apple in the other.
Let this be a simple reminder to make the right choice.
Everything you do takes you closer to OR away from fat loss. Craig Ballantyne is a fitness expert and regular contributor to Men's Health and Women's Health magazines, and is on the advisory board for Oxygen Magazine. Craig's trademarked fat burning exercises, help people lose fat fast in the comfort of their own homes. Learn more at http://www.TurbulenceTraining.com
by CRAIG BALLANTYNE
5 Best Fat Burning Tips
Analysing The Different Methods For Your Depression Treatment
Analysing The Different Methods For Your Depression Treatment
Depression treatment from a medical professional will be contingent upon what the patient is willing to do in order to address their disorder. Depression affects millions of people globally, and because of this, several options for treatment are available.
Types of this illness treatment that are available include psychotherapies, medications, and certain herbal remedies.
One of the most prevalent forms of depression treatment used in today's society is medications. With all of the new drugs that are on the market today for depression, medical professionals have several to choose from in order to treat the various forms of depression.
Three main categories that these drugs fall into are tricyclics, monoamine oxidase inhibitors (MAOIs), and selective serotonin reuptake inhibitors (SSRIs). There are far too many depressive medications on the market today to list individually, therefore the use of these categories are needed.
Another type of depression treatment that is causing the medical community to raise its eyebrows with concern is herbal therapies. One of the best known herbal therapies for this illness is St. John's Wort.
The National Institute of Health conducted a three year study on the effects of St. John's Wort and major depression. In the course of the study, over 350 people were given this herb for this illness treatment.
The treatment for this illness was found to not support its proclaimed use for major depression; however, the NIH is now looking at this popular herb for treatment of mild forms of depression. The results of that study are not readily available to the public as of yet.
One of the last and most effective forms of this illness treatment is psychotherapies. Psychotherapies are when individuals and medical professionals talk to help a patient "gain insight into and resolve their problems through verbal exchange with the therapist, sometimes combined with 'homework' assignments between sessions".
By talking, a person can unlearn a certain behavioral pattern that may have helped them become depressed in the first place.
Depression treatment is available for those who want to get better. No matter what type of treatment the depressed individual and their medical professional choose, options are varied.
Medications, herbal remedies, and psychotherapies are all available to help someone with a depressive disorder recover. As long as a person is willing, help is ready. A support system is critical when recovering from a depressive disorder.
Sometimes family and friends are the best medicine to help a person get better. Of course this all depends on how severe their disorder is. Anyone can recover from depression if the desire is there.
Discover more about the various methods of depression treatment from Mike Selvon educational portal. We appreciate your feedback at our depression blog.
by MIKE SELVON
Analysing The Different Methods For Your Depression Treatment
Depression treatment from a medical professional will be contingent upon what the patient is willing to do in order to address their disorder. Depression affects millions of people globally, and because of this, several options for treatment are available.
Types of this illness treatment that are available include psychotherapies, medications, and certain herbal remedies.
One of the most prevalent forms of depression treatment used in today's society is medications. With all of the new drugs that are on the market today for depression, medical professionals have several to choose from in order to treat the various forms of depression.
Three main categories that these drugs fall into are tricyclics, monoamine oxidase inhibitors (MAOIs), and selective serotonin reuptake inhibitors (SSRIs). There are far too many depressive medications on the market today to list individually, therefore the use of these categories are needed.
Another type of depression treatment that is causing the medical community to raise its eyebrows with concern is herbal therapies. One of the best known herbal therapies for this illness is St. John's Wort.
The National Institute of Health conducted a three year study on the effects of St. John's Wort and major depression. In the course of the study, over 350 people were given this herb for this illness treatment.
The treatment for this illness was found to not support its proclaimed use for major depression; however, the NIH is now looking at this popular herb for treatment of mild forms of depression. The results of that study are not readily available to the public as of yet.
One of the last and most effective forms of this illness treatment is psychotherapies. Psychotherapies are when individuals and medical professionals talk to help a patient "gain insight into and resolve their problems through verbal exchange with the therapist, sometimes combined with 'homework' assignments between sessions".
By talking, a person can unlearn a certain behavioral pattern that may have helped them become depressed in the first place.
Depression treatment is available for those who want to get better. No matter what type of treatment the depressed individual and their medical professional choose, options are varied.
Medications, herbal remedies, and psychotherapies are all available to help someone with a depressive disorder recover. As long as a person is willing, help is ready. A support system is critical when recovering from a depressive disorder.
Sometimes family and friends are the best medicine to help a person get better. Of course this all depends on how severe their disorder is. Anyone can recover from depression if the desire is there.
Discover more about the various methods of depression treatment from Mike Selvon educational portal. We appreciate your feedback at our depression blog.
by MIKE SELVON
Analysing The Different Methods For Your Depression Treatment
Wednesday 29 August 2007
The Perfect Supplement for the Bodybuilders
The Perfect Supplement for the Bodybuilders
First of all we have to understand that no supplement can help you if there is no proper training and dieting. If you believe that just purchase a shake or taking a few pills would all make a rapid change in you, then you are going to make mistake. To get the maximum benefit from sports nutrition supplements then you have to follow all the aspects of program properly for better results.
Usually supplements can get better our program by adding up a factor of effortlessness. By using nutrition supplements like meal replacement powders and whey protein provides us a fast effective way to get your required nutrients on daily basis. And by using vitamin and amino acid supplements which helps us to minimize the side effects and increasing our strength.
Therefore the combination of proper diet, training and supplement give us results which were dream about. There are so many supplements are available in the market but NO-Xplode has the exclusive capability to get you dialed in and pumped up for every single workout. It contains ingredients which inducing the strongest and most advanced nitric oxide, creatine, and body mind stimulating surge which ever developed in a supplement. It is an outstanding supplement that sends creatine, protein, water, and carbohydrates straight to the muscle.
Creatine is providing energy to our muscles for movement especially quick and explosive movement; therefore you can imagine how extra creatine from supplement helps us during the workout. Nitric oxide has it own properties of huge gains in the lean mass, accelerate fast twitch muscle, perpetual pumps, fast recovery and increased strength gains. NO widens the blood vessel, which in turn accelerates blood flow to the muscle. This sudden blood surge causes mind blowing pumps and a rapid increase in the overall size and shape of your muscles. By combine these characteristic that make NO-Xplode a better choice of the bodybuilder.
Take NO-Xplode before you eat anything, it will give you better results if you don't eat anything before working out. On non training days you should only take one scoop with eight ounces of water before eating anything. This means you will have maximum results.
by Ketty Johnson
The Perfect Supplement for the Bodybuilders
First of all we have to understand that no supplement can help you if there is no proper training and dieting. If you believe that just purchase a shake or taking a few pills would all make a rapid change in you, then you are going to make mistake. To get the maximum benefit from sports nutrition supplements then you have to follow all the aspects of program properly for better results.
Usually supplements can get better our program by adding up a factor of effortlessness. By using nutrition supplements like meal replacement powders and whey protein provides us a fast effective way to get your required nutrients on daily basis. And by using vitamin and amino acid supplements which helps us to minimize the side effects and increasing our strength.
Therefore the combination of proper diet, training and supplement give us results which were dream about. There are so many supplements are available in the market but NO-Xplode has the exclusive capability to get you dialed in and pumped up for every single workout. It contains ingredients which inducing the strongest and most advanced nitric oxide, creatine, and body mind stimulating surge which ever developed in a supplement. It is an outstanding supplement that sends creatine, protein, water, and carbohydrates straight to the muscle.
Creatine is providing energy to our muscles for movement especially quick and explosive movement; therefore you can imagine how extra creatine from supplement helps us during the workout. Nitric oxide has it own properties of huge gains in the lean mass, accelerate fast twitch muscle, perpetual pumps, fast recovery and increased strength gains. NO widens the blood vessel, which in turn accelerates blood flow to the muscle. This sudden blood surge causes mind blowing pumps and a rapid increase in the overall size and shape of your muscles. By combine these characteristic that make NO-Xplode a better choice of the bodybuilder.
Take NO-Xplode before you eat anything, it will give you better results if you don't eat anything before working out. On non training days you should only take one scoop with eight ounces of water before eating anything. This means you will have maximum results.
by Ketty Johnson
The Perfect Supplement for the Bodybuilders
5 Simple Steps To Lose 20#'s In 3 Month's
5 Simple Steps To Lose 20#'s In 3 Month's
Do you want to know the 5 easiest steps to losing 20#’s in 3 months? If you follow these 5 simple steps outlined below you can lose 20#’s in 3 months. It is really this easy.
1. Increase Non-Starchy Vegetable Intake
You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight? Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.
Second reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot.
There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss
2. Protein Should Be At Every Meal
To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.
Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.
It is also another nutrient that is energy costly which means it takes more calories to digest and utilize protein than it does a carbohydrate.
Your best sources of protein are beef, chicken, fish, eggs, and dairy.
3. Eat Whole Grain Carbohydrates
Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This in turn keeps you losing weight.
Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.
By doing this you not only improve your health, but will speed up your fat loss.
Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.
4. Eat More Healthy Fats Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products.
Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis.
Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.
5. Eat Frequent Meals
There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
By eating smaller portions throughout the day you tend to eat less food overall. You also control your blood sugars because by ingesting a steady state of nutrients throughout the day your body has no need to significantly elevate insulin levels to handle large amounts of food.
Now of course I do recommend that you should be exercising while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will meet your goals.
Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. To download your FREE copy of Jayson’s special report “10 Flat Out Lies and Myths That The Food Companies Are Using To Make You Fat”, visit www.realworldweightlossexpert.com
by JAYSON HUNTER
5 Simple Steps To Lose 20#'s In 3 Month's
Do you want to know the 5 easiest steps to losing 20#’s in 3 months? If you follow these 5 simple steps outlined below you can lose 20#’s in 3 months. It is really this easy.
1. Increase Non-Starchy Vegetable Intake
You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight? Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.
Second reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot.
There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss
2. Protein Should Be At Every Meal
To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.
Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.
It is also another nutrient that is energy costly which means it takes more calories to digest and utilize protein than it does a carbohydrate.
Your best sources of protein are beef, chicken, fish, eggs, and dairy.
3. Eat Whole Grain Carbohydrates
Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This in turn keeps you losing weight.
Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.
By doing this you not only improve your health, but will speed up your fat loss.
Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.
4. Eat More Healthy Fats Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products.
Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis.
Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.
5. Eat Frequent Meals
There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
By eating smaller portions throughout the day you tend to eat less food overall. You also control your blood sugars because by ingesting a steady state of nutrients throughout the day your body has no need to significantly elevate insulin levels to handle large amounts of food.
Now of course I do recommend that you should be exercising while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will meet your goals.
Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. To download your FREE copy of Jayson’s special report “10 Flat Out Lies and Myths That The Food Companies Are Using To Make You Fat”, visit www.realworldweightlossexpert.com
by JAYSON HUNTER
5 Simple Steps To Lose 20#'s In 3 Month's
Sunday 19 August 2007
Is There a No Calorie Sweetener That Actually Tastes Like Sugar?
Is There a No Calorie Sweetener That Actually Tastes Like Sugar?
Possibly. Splenda®, the brand name for a sugar-like substance called sucralose might just fit the bill.
If you are like me, you have probably tried Sweet N’ Low® and Equal® and had mixed feelings. They taste nothing like sugar, but with only one calorie, are they worth getting used to? Some say yes, some say no.
Then along comes Splenda, and people start raving about it. They swear it tastes just like sugar! Is this possible? Are the people who are the promoters of Splenda users of Sweet N’ Low® and Equal® and find that it’s just slightly better tasting? What about people who would NEVER EVER use artificial sweetener in their coffee, or drink a diet soda because they think artificial sweeteners tastes absolutely horrible? What do they say? Does Splenda actually taste like sugar? I tried Splenda by itself and also in my coffee (which I am very particular about- I use only raw sugar) it tasted like…….sugar! Wow, I would have not have thought it was possible even though everyone at Starbucks swears it does. It does look kind of weird, not really like sugar. More like very small, very white round particles of Styrofoam (regular table sugar is much more granular and not nearly as white). My next thought was ok, it tastes great but is it going to cause cancer? Apparently not, says the FDA. “More than 100 scientific studies on sucralose conducted over a 20-year period have demonstrated the safety of SPLENDA® Brand Sweetener. The data from these comprehensive studies were independently evaluated by the FDA and international experts in a variety of scientific disciplines. The safety of sucralose has also been confirmed by years of both domestic and international use.”
The FDA has not required any warning or special information statements to be placed on the labels of products sweetened with SPLENDA® Brand Sweetener. Based on the findings from more than 100 scientific studies, sucralose has been found by leading health authorities to be a safe and an essentially inert ingredient. It has no known side effects, no effect on carbohydrate metabolism (meaning no carbs!) and no effect on short- or long-term glucose control or on serum insulin levels. Which means it’s safe for diabetics.
So it tastes like sugar, has no calories, no carbs, no cancer, virtually no side effects… I might just have to rethink that raw sugar in my coffee!
by STEVE VEENER
Is There a No Calorie Sweetener That Actually Tastes Like Sugar?
Possibly. Splenda®, the brand name for a sugar-like substance called sucralose might just fit the bill.
If you are like me, you have probably tried Sweet N’ Low® and Equal® and had mixed feelings. They taste nothing like sugar, but with only one calorie, are they worth getting used to? Some say yes, some say no.
Then along comes Splenda, and people start raving about it. They swear it tastes just like sugar! Is this possible? Are the people who are the promoters of Splenda users of Sweet N’ Low® and Equal® and find that it’s just slightly better tasting? What about people who would NEVER EVER use artificial sweetener in their coffee, or drink a diet soda because they think artificial sweeteners tastes absolutely horrible? What do they say? Does Splenda actually taste like sugar? I tried Splenda by itself and also in my coffee (which I am very particular about- I use only raw sugar) it tasted like…….sugar! Wow, I would have not have thought it was possible even though everyone at Starbucks swears it does. It does look kind of weird, not really like sugar. More like very small, very white round particles of Styrofoam (regular table sugar is much more granular and not nearly as white). My next thought was ok, it tastes great but is it going to cause cancer? Apparently not, says the FDA. “More than 100 scientific studies on sucralose conducted over a 20-year period have demonstrated the safety of SPLENDA® Brand Sweetener. The data from these comprehensive studies were independently evaluated by the FDA and international experts in a variety of scientific disciplines. The safety of sucralose has also been confirmed by years of both domestic and international use.”
The FDA has not required any warning or special information statements to be placed on the labels of products sweetened with SPLENDA® Brand Sweetener. Based on the findings from more than 100 scientific studies, sucralose has been found by leading health authorities to be a safe and an essentially inert ingredient. It has no known side effects, no effect on carbohydrate metabolism (meaning no carbs!) and no effect on short- or long-term glucose control or on serum insulin levels. Which means it’s safe for diabetics.
So it tastes like sugar, has no calories, no carbs, no cancer, virtually no side effects… I might just have to rethink that raw sugar in my coffee!
by STEVE VEENER
Is There a No Calorie Sweetener That Actually Tastes Like Sugar?
Friday 17 August 2007
Treadmill Reviews-How To Find The Best Machine For Your Specific Needs
Treadmill Reviews-How To Find The Best Machine For Your Specific Needs
When you first determine you need a treadmill to improve your health, it is crucial to find the right treadmill reviews so that you make a good informed decision. The truth is, with all the treadmill makers and competitors out there today, choosing the right one can seem like a daunting task. That's where treadmill reviews come in.
Brands such as Healthrider, Landice, Horizon have pretty much established themselves as the top treadmill manufacturers today. However, you can often times find even better deals by going with a lesser known brand that few have heard of. The quality is almost the same, and because fewer people are aware of it, it will be priced lower in order to sell. here are some tips to helping you decide which treadmill is right for you.
First of all, determine your needs and preferences with your new treadmill. Obviously, his will be different from person to person, depending on their overall fitness levels.
For instance, while workout enthusiasts will need a powerful engine that won't wear out, a big variety in the workout programs offered, someone who wanted to drop a few pounds would be more concerned with treadmill options like wireless heart rate monitoring mechanism and calories burnt display. Therefore, your treadmill decision will depend entirely on your needs and specific goals.
When comparing machines, the best factors to look at will be prices, warranty periods, motor power, etc. The internet is the best place to retrieve this info, because you can find literally hundreds of treadmill comparisons at the click of a button. Avoid going to a treadmill dealer at first, because the stores will obviously be biased as they want you to buy their product.
Only once you've decided on your list of options necessary and located a machine that fits your boundaries should you venture to a store. Don't ever make a purchase without personally testing out a machine and making sure it meets your standards. Yes, reading about them is nice, but you will never be sure until you've personally tried it out.
Think about it: there are many car reviews on the internet, but you'd never buy a car before going for a test drive. While a treadmill is obviously a smaller purchase, the same carefully analysis should be applied here as well. To sum up: decide what you want, read treadmill reviews, narrow your search, test each machine out, and decide from that selection which treadmill is best to help you reach your fitness goals.
By by Josh Neumann
Treadmill Reviews-How To Find The Best Machine For Your Specific Needs
When you first determine you need a treadmill to improve your health, it is crucial to find the right treadmill reviews so that you make a good informed decision. The truth is, with all the treadmill makers and competitors out there today, choosing the right one can seem like a daunting task. That's where treadmill reviews come in.
Brands such as Healthrider, Landice, Horizon have pretty much established themselves as the top treadmill manufacturers today. However, you can often times find even better deals by going with a lesser known brand that few have heard of. The quality is almost the same, and because fewer people are aware of it, it will be priced lower in order to sell. here are some tips to helping you decide which treadmill is right for you.
First of all, determine your needs and preferences with your new treadmill. Obviously, his will be different from person to person, depending on their overall fitness levels.
For instance, while workout enthusiasts will need a powerful engine that won't wear out, a big variety in the workout programs offered, someone who wanted to drop a few pounds would be more concerned with treadmill options like wireless heart rate monitoring mechanism and calories burnt display. Therefore, your treadmill decision will depend entirely on your needs and specific goals.
When comparing machines, the best factors to look at will be prices, warranty periods, motor power, etc. The internet is the best place to retrieve this info, because you can find literally hundreds of treadmill comparisons at the click of a button. Avoid going to a treadmill dealer at first, because the stores will obviously be biased as they want you to buy their product.
Only once you've decided on your list of options necessary and located a machine that fits your boundaries should you venture to a store. Don't ever make a purchase without personally testing out a machine and making sure it meets your standards. Yes, reading about them is nice, but you will never be sure until you've personally tried it out.
Think about it: there are many car reviews on the internet, but you'd never buy a car before going for a test drive. While a treadmill is obviously a smaller purchase, the same carefully analysis should be applied here as well. To sum up: decide what you want, read treadmill reviews, narrow your search, test each machine out, and decide from that selection which treadmill is best to help you reach your fitness goals.
By by Josh Neumann
Treadmill Reviews-How To Find The Best Machine For Your Specific Needs
Tuesday 7 August 2007
The Three Top Abdominal Exercises for Women
The Three Top Abdominal Exercises for Women
Everyone admires beautiful abs. Women and men alike consider ab exercises to be some of the toughest exercises of all. However, this is not true. Abdominal exercise can be easier than you think. Both the upper and lower abdominal muscles need to be worked to get the best overall look and strength. There are a variety of crunch positions that will work but here are three of the best ab exercises for women who want to get great results.
Exercise Ball Crunches - This is a good one if you are just starting to exercise.
- Step 1 - Sit on the ball and place your hands on the back of your head and walk your legs out lowering your body on to the ball until your upper back and shoulders are all that remain on top of the ball. Legs should be shoulder width apart.
- Step 2 - Lift your pelvic to straighten your lower back and tighten your buttocks and contract the abdomen muscles.
- Steps 3 - Keeping your elbows pointing out to the side slowly raise the shoulders slightly being careful not to pull the neck. You should feel the crunch in the abdominals; the thighs and buttock muscles will be working too.
- Step 4 - Hold the position for a moment then slowly lower the shoulders to the ball and repeat for as many times as you can perform the exercise without straining.
Rest for 30 seconds between sets. Do 2 or 3 sets of 12 to 15 repetitions every other day.
Floor Bicycle Movement – This exercise does not require any equipment.
- Step 1 - Lie on your back with your hands behind your head and legs straight out.
- Step 2 - Contract your abdomen muscles and lift one leg bending your knee while raising your shoulders slightly off the floor without pulling your neck.
- Step 3 - Bring your elbow and knee together bending so that the elbow and knee just touch.
- Step 4 - Lower and then change sides so the alternate legs in a bicycle movement touching knee to elbow. Repeat .
Move through the positions slowly. You can vary this ab exercise by bringing the knee and elbow of the opposite sides together requiring the upper body to turn slightly from side to side. This maneuver is very effective and works the oblique as well as both the upper and lower abdominals.
Hanging Knee Raises – This is a most effective exercise but needs gym equipment (Captain’s Chair. )
- Step 1 - The body is held upright by the arms resting on padded arm bars with the feet handing down. The lower back is straight and supported by a back rest.
- Step 2 - Contract the abdominal muscles and lift both knees slowly up toward the chest,
- Step 3 - Pause and then slowly lower the legs back down to the starting position. The muscles are constantly contracted throughout the exercise.
This abdominal workout is the most effective because it works both the upper and lower abs, back and arm muscles for an overall core strengthening exercise.
The Best Results It's not enough to just focus on doing abdominal exercises. For women especially, - you can have rock hard abdominal muscles, but if there is body fat covering them you won’t be able to see them. To make these exercises not only pay off but really show off you need to consider the following;
- Eating a well balanced diet low in saturated fats
- Doing a cardio or Aerobic warm-up before a workout
- Stretching both before and after exercise for increased flexibility
- Making regular exercise part of your lifestyle
Conclusion Pay attention to what you eat and when you eat. It is as important as exercising if you want to lose weight or maintain an ideal body weight. If you want results you have to do the things that are needed to get the results. It is as simple as that. Once you get started in any exercise program it will become second nature and a part of your everyday routine. So suck in that stomach and get the beautiful abs you always wanted.
by DEBORAH PROSSER
The Three Top Abdominal Exercises for Women
Everyone admires beautiful abs. Women and men alike consider ab exercises to be some of the toughest exercises of all. However, this is not true. Abdominal exercise can be easier than you think. Both the upper and lower abdominal muscles need to be worked to get the best overall look and strength. There are a variety of crunch positions that will work but here are three of the best ab exercises for women who want to get great results.
Exercise Ball Crunches - This is a good one if you are just starting to exercise.
- Step 1 - Sit on the ball and place your hands on the back of your head and walk your legs out lowering your body on to the ball until your upper back and shoulders are all that remain on top of the ball. Legs should be shoulder width apart.
- Step 2 - Lift your pelvic to straighten your lower back and tighten your buttocks and contract the abdomen muscles.
- Steps 3 - Keeping your elbows pointing out to the side slowly raise the shoulders slightly being careful not to pull the neck. You should feel the crunch in the abdominals; the thighs and buttock muscles will be working too.
- Step 4 - Hold the position for a moment then slowly lower the shoulders to the ball and repeat for as many times as you can perform the exercise without straining.
Rest for 30 seconds between sets. Do 2 or 3 sets of 12 to 15 repetitions every other day.
Floor Bicycle Movement – This exercise does not require any equipment.
- Step 1 - Lie on your back with your hands behind your head and legs straight out.
- Step 2 - Contract your abdomen muscles and lift one leg bending your knee while raising your shoulders slightly off the floor without pulling your neck.
- Step 3 - Bring your elbow and knee together bending so that the elbow and knee just touch.
- Step 4 - Lower and then change sides so the alternate legs in a bicycle movement touching knee to elbow. Repeat .
Move through the positions slowly. You can vary this ab exercise by bringing the knee and elbow of the opposite sides together requiring the upper body to turn slightly from side to side. This maneuver is very effective and works the oblique as well as both the upper and lower abdominals.
Hanging Knee Raises – This is a most effective exercise but needs gym equipment (Captain’s Chair. )
- Step 1 - The body is held upright by the arms resting on padded arm bars with the feet handing down. The lower back is straight and supported by a back rest.
- Step 2 - Contract the abdominal muscles and lift both knees slowly up toward the chest,
- Step 3 - Pause and then slowly lower the legs back down to the starting position. The muscles are constantly contracted throughout the exercise.
This abdominal workout is the most effective because it works both the upper and lower abs, back and arm muscles for an overall core strengthening exercise.
The Best Results It's not enough to just focus on doing abdominal exercises. For women especially, - you can have rock hard abdominal muscles, but if there is body fat covering them you won’t be able to see them. To make these exercises not only pay off but really show off you need to consider the following;
- Eating a well balanced diet low in saturated fats
- Doing a cardio or Aerobic warm-up before a workout
- Stretching both before and after exercise for increased flexibility
- Making regular exercise part of your lifestyle
Conclusion Pay attention to what you eat and when you eat. It is as important as exercising if you want to lose weight or maintain an ideal body weight. If you want results you have to do the things that are needed to get the results. It is as simple as that. Once you get started in any exercise program it will become second nature and a part of your everyday routine. So suck in that stomach and get the beautiful abs you always wanted.
by DEBORAH PROSSER
The Three Top Abdominal Exercises for Women
Sunday 5 August 2007
Simple home treatments for back pains
Simple home treatments for back pains
Just as the brain is the command centre for the human body, the spine is its powerhouse without which it cannot work. And just like a workshop, it too can fail to work properly if as a whole or part of it suffers a breakdown.
The Spine or rather The Back is a combination of cartilage, nerves and muscle and a small injury to any of these can make a person physically disabled. Back pains usually occur at the lower back area, an area that literally supports the weight of the whole body.
Back pains often result from either overstretched muscles or ligaments, which are tissues, and like muscles, connect vital body parts together. Since the back is a crucial part of the human body, hence, any injury whether minor or major will produce a severe pain to it.
Although, there are various options for treating back pains including that of taking costly medications or in extreme cases having back-surgery. But according to doctors and chiropractors, about seventy to ninety percent of back pain diminishes within two to six weeks, either by itself or just by simply applying certain home-based remedies.
Below are some simple home-based remedies which when used properly, will guarantee relief from pain within days.
Avoid extensive bed rest:
The old adage that proper bed rest will cure all pains, well that isnt effective any more. Research has proven that extensive bed rest during bad backs will only aggravate the pain and not reduce it.
Instead going about your daily life will not only take your mind off the pain but will also help speed up recovery. But remember this; do not overdo it.
Use an ice pack:
If the affected area is swollen, then put some ice on it. Cold or rather ice, slows down inflammation and swelling; it numbs the tissue and hence reduces nerves signals to the injured area.
Take a hot bath:
usually after a day or two of using the ice pack, take a hot bath or a shower to further relax the muscles in the affected part and it will ease the pain. If you do not wish to take a bath, then a hot towel, a heat lamp or even a heating pad will do the trick.
Pop a pill:
And then there are the pills. Over the counter pills like aspirin, buprofen or acetaminophen can help relieve pain. But then like all medications these should be taken only after getting the clear either from your GP or local pharmacist as they will be able to guide you properly as which medicine is best for you.
Though, these home-based remedies will surely help to alleviate pain but if not after a few days, then it is advisable to contact your doctor or chiropractor for further action.
by ZAREEN KHAN
Simple home treatments for back pains
Just as the brain is the command centre for the human body, the spine is its powerhouse without which it cannot work. And just like a workshop, it too can fail to work properly if as a whole or part of it suffers a breakdown.
The Spine or rather The Back is a combination of cartilage, nerves and muscle and a small injury to any of these can make a person physically disabled. Back pains usually occur at the lower back area, an area that literally supports the weight of the whole body.
Back pains often result from either overstretched muscles or ligaments, which are tissues, and like muscles, connect vital body parts together. Since the back is a crucial part of the human body, hence, any injury whether minor or major will produce a severe pain to it.
Although, there are various options for treating back pains including that of taking costly medications or in extreme cases having back-surgery. But according to doctors and chiropractors, about seventy to ninety percent of back pain diminishes within two to six weeks, either by itself or just by simply applying certain home-based remedies.
Below are some simple home-based remedies which when used properly, will guarantee relief from pain within days.
Avoid extensive bed rest:
The old adage that proper bed rest will cure all pains, well that isnt effective any more. Research has proven that extensive bed rest during bad backs will only aggravate the pain and not reduce it.
Instead going about your daily life will not only take your mind off the pain but will also help speed up recovery. But remember this; do not overdo it.
Use an ice pack:
If the affected area is swollen, then put some ice on it. Cold or rather ice, slows down inflammation and swelling; it numbs the tissue and hence reduces nerves signals to the injured area.
Take a hot bath:
usually after a day or two of using the ice pack, take a hot bath or a shower to further relax the muscles in the affected part and it will ease the pain. If you do not wish to take a bath, then a hot towel, a heat lamp or even a heating pad will do the trick.
Pop a pill:
And then there are the pills. Over the counter pills like aspirin, buprofen or acetaminophen can help relieve pain. But then like all medications these should be taken only after getting the clear either from your GP or local pharmacist as they will be able to guide you properly as which medicine is best for you.
Though, these home-based remedies will surely help to alleviate pain but if not after a few days, then it is advisable to contact your doctor or chiropractor for further action.
by ZAREEN KHAN
Simple home treatments for back pains
Wednesday 1 August 2007
The Nintendo Wii gets the thumbs up from women
The Nintendo Wii gets the thumbs up from women
Video games publishers have been working hard to target their games towards women but this has been no easy task. Many women are not interested in shoot-em-ups or violent games and playing meaningless games for hours is not something they have time for. It is said that women play to achieve something and games like sudoku, brain training games and general knowledge games that are easy to pick up and put down do just this by exercising the brain.
The revolutionary Nintendo Wii launched in late 2006 has introduced an new concept in video gaming and has seen more and more women getting involved. The physical nature of the game play with the Nintendo Wii has the added appeal of ‘achieving something’ – maybe the thinking is that you can get fit and lose calories while having fun, and all from the comfort of your front room! It would certainly be more cost effective than going to the gym. The social side of gameplay with the Nintendo Wii creates another plus point also, as the whole family can get involved, removing the ‘isolation’ factor of other video games consoles.
The newly announced Nintendo Wii game Wii Fit, is set to be a hot seller and could have women reaching for their purse strings. Wii Fit is a full on exercise game set to give you more of a workout than Wii Sports. The game features over 40 different activities and is designed to keep you physically fit via a dedicated peripheral, the wireless Wii Balance board which comes with the game. Training falls into 4 different categories: aerobics, yoga, muscle conditioning and balance games. The calorie busting fun of Wii Fit could be used as a slimming tool which would be a move into the lifestyle category, so men, women, children and grandparents alike could all benefit while still retaining all the fun of video gaming. It is thought that Wii Fit will hit our stores in early 2008 although Nintendo haven’t given a released date yet.
The Nintendo Wii obviously reaches areas of the market that other video gaming consoles do not, so its no wonder that the Nintendo Wii console has created such a buzz since its launch and flown off the shelves for months after!
by KAREN BENNETT
The Nintendo Wii gets the thumbs up from women
Video games publishers have been working hard to target their games towards women but this has been no easy task. Many women are not interested in shoot-em-ups or violent games and playing meaningless games for hours is not something they have time for. It is said that women play to achieve something and games like sudoku, brain training games and general knowledge games that are easy to pick up and put down do just this by exercising the brain.
The revolutionary Nintendo Wii launched in late 2006 has introduced an new concept in video gaming and has seen more and more women getting involved. The physical nature of the game play with the Nintendo Wii has the added appeal of ‘achieving something’ – maybe the thinking is that you can get fit and lose calories while having fun, and all from the comfort of your front room! It would certainly be more cost effective than going to the gym. The social side of gameplay with the Nintendo Wii creates another plus point also, as the whole family can get involved, removing the ‘isolation’ factor of other video games consoles.
The newly announced Nintendo Wii game Wii Fit, is set to be a hot seller and could have women reaching for their purse strings. Wii Fit is a full on exercise game set to give you more of a workout than Wii Sports. The game features over 40 different activities and is designed to keep you physically fit via a dedicated peripheral, the wireless Wii Balance board which comes with the game. Training falls into 4 different categories: aerobics, yoga, muscle conditioning and balance games. The calorie busting fun of Wii Fit could be used as a slimming tool which would be a move into the lifestyle category, so men, women, children and grandparents alike could all benefit while still retaining all the fun of video gaming. It is thought that Wii Fit will hit our stores in early 2008 although Nintendo haven’t given a released date yet.
The Nintendo Wii obviously reaches areas of the market that other video gaming consoles do not, so its no wonder that the Nintendo Wii console has created such a buzz since its launch and flown off the shelves for months after!
by KAREN BENNETT
The Nintendo Wii gets the thumbs up from women
Saturday 14 July 2007
Dumbbells - a leading way to fitness
Dumbbells - a leading way to fitness
Smartness and god looks are today’s need of the hour. It can be said that the era is of strong and healthy people. It has been stated that healthy or fit people are the ones who can give their best to every task that they undertake. A lot many kinds of exercises are undertaken in order to get good health and remain healthy. Some exercises like running or walking or yogic exercises are mostly done without any appliances or equipments but special exercises like the target exercises require equipments. The exercise in which an individual wants to target some specific part of the body often requires special exercising equipments
Dumbbells are one of the commonly found exercising equipments. It can even become a part of your home gym. Due to handy size dumbbells can easily become a part of your home gym. You can do exercises with you dumbbells while hearing and enjoying music. Dumbbells act as one of the most renowned equipments to reduce fat and gaining muscles. The more muscle mass you have the more calories you burn at rest - it's a fact about dumbbells. Dumbbells and dumbbell sets are extremely versatile and one of the best investments you can make for your body. From shoulder presses to dead lifts, dumbbell workouts and dumbbell exercise can be used for both the upper body and lower body to strengthen all your muscle groups. There are many kinds of dumbbells to name a few are Pro-Style Dumbbells, Compact Dumbbells, Hex Dumbbells, Rubber Dumbbells, Chrome Dumbbells, Solid Steel Dumbbells, Neoprene and Vinyl Dumbbells.
There are a number of dumbbell exercises that can be done which are helpful in attaining fitness in true meaning. Hence, dumbbells act as a leading way to attain fitness. It is important to have a guide always with you so that there remains minimum room for injuries or any kind of negative experience.
by JOHN PARKER
Dumbbells - a leading way to fitness
Smartness and god looks are today’s need of the hour. It can be said that the era is of strong and healthy people. It has been stated that healthy or fit people are the ones who can give their best to every task that they undertake. A lot many kinds of exercises are undertaken in order to get good health and remain healthy. Some exercises like running or walking or yogic exercises are mostly done without any appliances or equipments but special exercises like the target exercises require equipments. The exercise in which an individual wants to target some specific part of the body often requires special exercising equipments
Dumbbells are one of the commonly found exercising equipments. It can even become a part of your home gym. Due to handy size dumbbells can easily become a part of your home gym. You can do exercises with you dumbbells while hearing and enjoying music. Dumbbells act as one of the most renowned equipments to reduce fat and gaining muscles. The more muscle mass you have the more calories you burn at rest - it's a fact about dumbbells. Dumbbells and dumbbell sets are extremely versatile and one of the best investments you can make for your body. From shoulder presses to dead lifts, dumbbell workouts and dumbbell exercise can be used for both the upper body and lower body to strengthen all your muscle groups. There are many kinds of dumbbells to name a few are Pro-Style Dumbbells, Compact Dumbbells, Hex Dumbbells, Rubber Dumbbells, Chrome Dumbbells, Solid Steel Dumbbells, Neoprene and Vinyl Dumbbells.
There are a number of dumbbell exercises that can be done which are helpful in attaining fitness in true meaning. Hence, dumbbells act as a leading way to attain fitness. It is important to have a guide always with you so that there remains minimum room for injuries or any kind of negative experience.
by JOHN PARKER
Dumbbells - a leading way to fitness
Tuesday 10 July 2007
Butt exercises
Butt exercises
If your goal is toning your gluteal muscles there are several butt exercise to achieve the desired results. Working your gluteal muscles, as with any other muscle can make them toner, and more beautiful. Whether you want to take inches off and tone or turn a flat tush into a nice round one these exercises can do the trick. The gluteal muscles are the center of the body. It helps with your balance because it is the biggest muscle in the body. Butt exercises provides lower body strength for lifting as well as other movements such as pedaling a bicycle. If your goal is a bigger butt then add more weight and do less reps. These butt exercises will definitely add quality muscle to your rear. If your goal is toning then light or no weight is the key. This will firm what you have plus burn the fat off.
Butt exercise 1 Standing kickback with no weights
Stand facing a walk, lightly holding on with your hands for balance. Lean slightly forward so that your whole body is in a straight line. Shift your weight onto your left leg. Slowly raise your right leg as far behind you as you can, feeling the contraction in your butt. Your knee should be slightly bent. Don’t arch your back or over extend yourself. Hold on for a second, then slowly lower your leg. Finish the set, then switch to your left leg.
Butt exercise 2 Duck squat with dumbbell
With your feet farther than shoulder-width apart, your knees unlocked, and your toes pointing out, hold a dumbbell by the end, using both hands with your arms extended. Your chest should be out, your shoulders back, your abs tight, and your back straight. Keep your head in line with your spine and look straight ahead. There will be a slight forward lean to your upper body, which is natural. Slowly squat until your thighs are parallel to the ground. Don’t bounce, and don’t let your knees turn in. Hold for second. Then, keeping your feet flat on the floor, rise slowly with your hips slightly forward and your abs tight.
Butt exercise 3 Kneeling Kickback
Get down on your hands and knees. Keeping your right knee slightly bent slowly raise you right leg behind you until your thigh is parallel to your torso. Hold for a second, then slowly return almost to the starting position. Immediately raise your leg again before it touches the floor. Finish the set then switch legs.
Butt exercise 4 Alternation Lunge
Stand with your feet shoulder-width apart, your hands on you hips. Keep your upper body uright and your head in line with your spine. Take a long step forward with your right foot. Plant that foot firmly on the floor an bend your knees until your right thigh is parallel to the floor. Don’t let your right knee extend past your right foot. Your left leg should be extended behind you, the knee slightly bent and the heel raised. Immediately step back with your right foot, pressing your left heel to the ground. Your feet should be shoulder-width apart. Repeat the exercise with your left foot. That makes one repetition.
I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. You may visit Fitness website for additional questions.
by CLINTON WALKER
Butt exercises
If your goal is toning your gluteal muscles there are several butt exercise to achieve the desired results. Working your gluteal muscles, as with any other muscle can make them toner, and more beautiful. Whether you want to take inches off and tone or turn a flat tush into a nice round one these exercises can do the trick. The gluteal muscles are the center of the body. It helps with your balance because it is the biggest muscle in the body. Butt exercises provides lower body strength for lifting as well as other movements such as pedaling a bicycle. If your goal is a bigger butt then add more weight and do less reps. These butt exercises will definitely add quality muscle to your rear. If your goal is toning then light or no weight is the key. This will firm what you have plus burn the fat off.
Butt exercise 1 Standing kickback with no weights
Stand facing a walk, lightly holding on with your hands for balance. Lean slightly forward so that your whole body is in a straight line. Shift your weight onto your left leg. Slowly raise your right leg as far behind you as you can, feeling the contraction in your butt. Your knee should be slightly bent. Don’t arch your back or over extend yourself. Hold on for a second, then slowly lower your leg. Finish the set, then switch to your left leg.
Butt exercise 2 Duck squat with dumbbell
With your feet farther than shoulder-width apart, your knees unlocked, and your toes pointing out, hold a dumbbell by the end, using both hands with your arms extended. Your chest should be out, your shoulders back, your abs tight, and your back straight. Keep your head in line with your spine and look straight ahead. There will be a slight forward lean to your upper body, which is natural. Slowly squat until your thighs are parallel to the ground. Don’t bounce, and don’t let your knees turn in. Hold for second. Then, keeping your feet flat on the floor, rise slowly with your hips slightly forward and your abs tight.
Butt exercise 3 Kneeling Kickback
Get down on your hands and knees. Keeping your right knee slightly bent slowly raise you right leg behind you until your thigh is parallel to your torso. Hold for a second, then slowly return almost to the starting position. Immediately raise your leg again before it touches the floor. Finish the set then switch legs.
Butt exercise 4 Alternation Lunge
Stand with your feet shoulder-width apart, your hands on you hips. Keep your upper body uright and your head in line with your spine. Take a long step forward with your right foot. Plant that foot firmly on the floor an bend your knees until your right thigh is parallel to the floor. Don’t let your right knee extend past your right foot. Your left leg should be extended behind you, the knee slightly bent and the heel raised. Immediately step back with your right foot, pressing your left heel to the ground. Your feet should be shoulder-width apart. Repeat the exercise with your left foot. That makes one repetition.
I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. You may visit Fitness website for additional questions.
by CLINTON WALKER
Butt exercises
Friday 6 July 2007
Healthy Weight Loss Program
Healthy Weight Loss Program
Do you, like 61% of the adults in the United States need to lose weight? Are you looking to lose the weight and keep it off?
Every day thousands of people go on crash diets and lose a lot of weight very quickly. This however is not the best way to trim down in a healthy manner, and most of the weight lost while on a crash diet tends to come back, not stay off.
Your goal should be to focus on losing very small amounts of weight at a time. It may take quite a bit longer than you want it to, but it will be better for you in the long run and you will be more likely to keep the weight off.
Focusing on better eating habits is the key to losing weight once and for all. By cutting your portions down to a single portion of each item, you will begin to notice the difference. If you throw in eating better foods, those that are rich in the nutrients that your body craves, you will begin to notice an even larger difference and when you throw in exercise, you will be on the right, healthy track to losing weight.
You should begin to notice a difference within a week or two. A 2-pound loss per week is average and healthy. Your change in eating habits will attribute to one pound, while the exercise will take off the other pound. That is why it is very important to eat right and exercise daily.
by Jennifer Crane
Healthy Weight Loss Program
Do you, like 61% of the adults in the United States need to lose weight? Are you looking to lose the weight and keep it off?
Every day thousands of people go on crash diets and lose a lot of weight very quickly. This however is not the best way to trim down in a healthy manner, and most of the weight lost while on a crash diet tends to come back, not stay off.
Your goal should be to focus on losing very small amounts of weight at a time. It may take quite a bit longer than you want it to, but it will be better for you in the long run and you will be more likely to keep the weight off.
Focusing on better eating habits is the key to losing weight once and for all. By cutting your portions down to a single portion of each item, you will begin to notice the difference. If you throw in eating better foods, those that are rich in the nutrients that your body craves, you will begin to notice an even larger difference and when you throw in exercise, you will be on the right, healthy track to losing weight.
You should begin to notice a difference within a week or two. A 2-pound loss per week is average and healthy. Your change in eating habits will attribute to one pound, while the exercise will take off the other pound. That is why it is very important to eat right and exercise daily.
by Jennifer Crane
Healthy Weight Loss Program
Sunday 1 July 2007
Are You a Bodybuilder or a Powerlifter?
Are You a Bodybuilder or a Powerlifter?
For any person making the switch from bodybuilder to powerlifter, or are new to the whole fitnessw thing and want to learn the differences between the two sports, then this article is for you. Bodybuilding and powerlifting may sound the same, but they are actually the complete opposite. You are going to learn why they are the opposite and the differences between the two sports in training, dieting, and supplementation.
The bodybuilder`s training routine emphasizes whichever goal the bodybuilder may have. Let`s say that a bodybuilder is getting ready for a contest and is only paying attention to getting toned. His training routine would start consisting of lighter weights just with more repetitions. In powerlifting, it is completely different! In a powerlifting contest, three events (squat, bench press, and deadlift) determine the overall winner. This is why powerlifters use a periodized training program which consists of four phases. 1) Hypertrophy2) Basic Strength3) Maximum Strength 4) Transition Speed Bodybuilders must pay more attention what they eat than what powerlifters do because of the simple fact of bodybuilders keeping fat gain to a minimum. Powerlifters don`t have to go through the twelve weeks of severe dieting that bodybuilders go through, but they still have to keep their food intake high enough to stay in an anabolic state. Powerlifters get to eat more but that can actually be a bad thing for them because they simply have to eat more of the same healthy foods, which can make one feel sick after a week or so. However, bodybuilders and powerlifters diets both emphasize eating to gain muscle but powerlifters don`t have to worry about eating for fat loss. A bodybuilder`s supplement cupboard would most likely consist of a healthy fat source, multivitamin, and whatever supplements for the goal that they are emphasizing. A powerlifter`s cupboard would contain the same basic supplements but only with more of the muscle building supplements such as creatine, ZMA, protein powder, and weight gainers. You will seldom ever see a powerlifter supplementing with weight loss products unless they are at the point of having too much bodyfat that is having a negative impact on their lifts. Bodybuilding and powerlifting are both great sports to be involved with, but it is important that you know the differences between the two so that you`re not confused. If you are currently in one of the sports and would like to further educate yourself on the differences between the two, attend a contest and see which one that you like best. You never know, maybe that bodybuilding body is more suited for powerlifting, and vice-versa. You just never know until you try it. Until next time, later
http://www.powerliftingsupplements.com/
http://www.e-normous.biz/nutrition.asp
http://clubs.uqsport.uq.edu.au/uqpwc/pl_training.htm
http://cellbasics.com/power_lifting/nutrition.html
http://www.discussbodybuilding.com/POWERLIFTING_NUTRITION/m_86490/tm.htm
by Zach Bashore
Are You a Bodybuilder or a Powerlifter?
For any person making the switch from bodybuilder to powerlifter, or are new to the whole fitnessw thing and want to learn the differences between the two sports, then this article is for you. Bodybuilding and powerlifting may sound the same, but they are actually the complete opposite. You are going to learn why they are the opposite and the differences between the two sports in training, dieting, and supplementation.
The bodybuilder`s training routine emphasizes whichever goal the bodybuilder may have. Let`s say that a bodybuilder is getting ready for a contest and is only paying attention to getting toned. His training routine would start consisting of lighter weights just with more repetitions. In powerlifting, it is completely different! In a powerlifting contest, three events (squat, bench press, and deadlift) determine the overall winner. This is why powerlifters use a periodized training program which consists of four phases. 1) Hypertrophy2) Basic Strength3) Maximum Strength 4) Transition Speed Bodybuilders must pay more attention what they eat than what powerlifters do because of the simple fact of bodybuilders keeping fat gain to a minimum. Powerlifters don`t have to go through the twelve weeks of severe dieting that bodybuilders go through, but they still have to keep their food intake high enough to stay in an anabolic state. Powerlifters get to eat more but that can actually be a bad thing for them because they simply have to eat more of the same healthy foods, which can make one feel sick after a week or so. However, bodybuilders and powerlifters diets both emphasize eating to gain muscle but powerlifters don`t have to worry about eating for fat loss. A bodybuilder`s supplement cupboard would most likely consist of a healthy fat source, multivitamin, and whatever supplements for the goal that they are emphasizing. A powerlifter`s cupboard would contain the same basic supplements but only with more of the muscle building supplements such as creatine, ZMA, protein powder, and weight gainers. You will seldom ever see a powerlifter supplementing with weight loss products unless they are at the point of having too much bodyfat that is having a negative impact on their lifts. Bodybuilding and powerlifting are both great sports to be involved with, but it is important that you know the differences between the two so that you`re not confused. If you are currently in one of the sports and would like to further educate yourself on the differences between the two, attend a contest and see which one that you like best. You never know, maybe that bodybuilding body is more suited for powerlifting, and vice-versa. You just never know until you try it. Until next time, later
http://www.powerliftingsupplements.com/
http://www.e-normous.biz/nutrition.asp
http://clubs.uqsport.uq.edu.au/uqpwc/pl_training.htm
http://cellbasics.com/power_lifting/nutrition.html
http://www.discussbodybuilding.com/POWERLIFTING_NUTRITION/m_86490/tm.htm
by Zach Bashore
Are You a Bodybuilder or a Powerlifter?
Newbie’s Guide to Developing Strength and Size In Bodybuilding
Newbie’s Guide to Developing Strength and Size In Bodybuilding.
In this article I will address one of the many mistakes the newbie bodybuilder make and give a simple antidote to the problem of developing strength and size for fastest result.
Most neophytes don't know how to get started in bodybuilding they spend many years doing the wrong things before they learn what the right things are. In this article I will address one of the mistakes the newbie's make and give a simple antidote to the problem of developing strength and size as a bodybuilder.
You can find more articles on training and a question and answer section, written by real bodybuilders at http://fire-iron-online.com Check it out and get your bodybuilding problems solved
I think before we go any further its important to understand that strength training for a bodybuilder is not the same as for other athletes. A bodybuilder must develop strength while building muscle size, shape and endurance, and on many occasions these goals are exclusive of each other. So let's start this discussion with how to choose the correct weight.
What does your trainer mean when he says light weight, moderate or heavy? How do you know by the weight what rep count you should use? I’ll try to simplify this all too confusing problem in just a few lines.
Heavy weight is any amount that is so heavy that on your first set you can only complete 6 to 8 reps. I think it goes to reason that on your second and third set you will not be able to complete as many.
Moderate weight is any amount that is so heavy that on your first set you can only complete 8- 12 reps. Of course less on the following sets. Finally, light weight is any amount that is so heavy that on your first set you can only complete 15-25 reps
Now there is one more thing that I want to address that is strength. Understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can't see the size increase! Finally, train to get stronger, but not for strength, if you understand the principles of the Progressive Resistance System this will make more sense
The four days per week workout, the four days per week is called a split routine, because the body is split into four sections Unlike a lot of trainers I think there is a relationship between growth and total amount of sets completed in a week's time. On the three day routine you had 9 set for chest, back and quads, and six set for shoulders. In this routine the weekly sets will range between 12 and 16 per body part.
In no way do I advocate the High Intensity Training (HIT) methods that you'll find in all over the internet. I don't deny how well they work; I just feel much of the injury throughout my career has come as a result of working out with too much intensity. Age and wisdom has taught me to the never to even advocate the negative or forced reps for any reason I personally call them injury reps! But let's move on to what will work.
Some important things to understand about this routine
1. Workouts are never longer than 1 hour! Never!
2. Dips are done with no weight, except "bench dips" if you have a partner
3. "Max" represents the most you can do correctly (never do forced reps)
4. Unless I specify dumbbells, use only barbell
5. Shoulder press are done to the front of the chest not behind the neck See article my article on shoulder injuries
6. Lat pull downs are done at shoulder width never wider and only to the front of the chest.
7. Seated row are done either on a seated row machine or on seated on a low cable row machine. If doing them on a low cable row machine lean forward only enough to full extend your arms keep lower back arched. Never let the shoulders roll forward for that "extra stretch"
8. Barbell curls are done in smoothly never jerky or fast.
9. Leg press are done with full range of motion your calf should touch your hamstring at the stretched position.
10. Leg curls should be contracted until heel touches you butt.
11. Seated calf raises this exercise is harder than it appears. Calf should get a full stretch at the bottom of the movement, and completely contracted at the top.
12. Warm up and cool down with about 10 t 15 minutes of stationary bike or ski machine (I only do low or no impact aerobics, never run, never stairs,)
13. Stretch only after you have completed the workout and only for the muscles worked that day.
Workout 1 Monday
Dips4 set of 8-12 reps
Bench press4 set of 8-12 reps
Dumbbell Shoulder Press4 set of 8-12 reps
Shoulder Shrugs4 set of 8-12 reps
Workout 2 Tuesday
Pull Ups4sets of 6-8 Reps
Lat pull downs4 sets of 8-12 reps
Seated Rows4 sets of 8-12 reps
Seated Calf Raises4 sets of 15-25 reps
Workout 3 Thursday (after one day rest)
Hack Squats4 sets of 15-25 reps
Leg Press4sets of 15-25 reps
Leg Curls4 sets of 8-12 reps
Standing Calf Raises4 sets of 15-25 reps
Workout 4 Friday
Barbell Curls3 sets of 8-12 reps
Dumbbell Curls3 sets of 8-12 reps
Bench Dips4 sets of 8-12 Reps
Close Grip Bench Press4 sets of 8-12 reps
by Troy Pearsall
Newbie’s Guide to Developing Strength and Size In Bodybuilding.
In this article I will address one of the many mistakes the newbie bodybuilder make and give a simple antidote to the problem of developing strength and size for fastest result.
Most neophytes don't know how to get started in bodybuilding they spend many years doing the wrong things before they learn what the right things are. In this article I will address one of the mistakes the newbie's make and give a simple antidote to the problem of developing strength and size as a bodybuilder.
You can find more articles on training and a question and answer section, written by real bodybuilders at http://fire-iron-online.com Check it out and get your bodybuilding problems solved
I think before we go any further its important to understand that strength training for a bodybuilder is not the same as for other athletes. A bodybuilder must develop strength while building muscle size, shape and endurance, and on many occasions these goals are exclusive of each other. So let's start this discussion with how to choose the correct weight.
What does your trainer mean when he says light weight, moderate or heavy? How do you know by the weight what rep count you should use? I’ll try to simplify this all too confusing problem in just a few lines.
Heavy weight is any amount that is so heavy that on your first set you can only complete 6 to 8 reps. I think it goes to reason that on your second and third set you will not be able to complete as many.
Moderate weight is any amount that is so heavy that on your first set you can only complete 8- 12 reps. Of course less on the following sets. Finally, light weight is any amount that is so heavy that on your first set you can only complete 15-25 reps
Now there is one more thing that I want to address that is strength. Understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can't see the size increase! Finally, train to get stronger, but not for strength, if you understand the principles of the Progressive Resistance System this will make more sense
The four days per week workout, the four days per week is called a split routine, because the body is split into four sections Unlike a lot of trainers I think there is a relationship between growth and total amount of sets completed in a week's time. On the three day routine you had 9 set for chest, back and quads, and six set for shoulders. In this routine the weekly sets will range between 12 and 16 per body part.
In no way do I advocate the High Intensity Training (HIT) methods that you'll find in all over the internet. I don't deny how well they work; I just feel much of the injury throughout my career has come as a result of working out with too much intensity. Age and wisdom has taught me to the never to even advocate the negative or forced reps for any reason I personally call them injury reps! But let's move on to what will work.
Some important things to understand about this routine
1. Workouts are never longer than 1 hour! Never!
2. Dips are done with no weight, except "bench dips" if you have a partner
3. "Max" represents the most you can do correctly (never do forced reps)
4. Unless I specify dumbbells, use only barbell
5. Shoulder press are done to the front of the chest not behind the neck See article my article on shoulder injuries
6. Lat pull downs are done at shoulder width never wider and only to the front of the chest.
7. Seated row are done either on a seated row machine or on seated on a low cable row machine. If doing them on a low cable row machine lean forward only enough to full extend your arms keep lower back arched. Never let the shoulders roll forward for that "extra stretch"
8. Barbell curls are done in smoothly never jerky or fast.
9. Leg press are done with full range of motion your calf should touch your hamstring at the stretched position.
10. Leg curls should be contracted until heel touches you butt.
11. Seated calf raises this exercise is harder than it appears. Calf should get a full stretch at the bottom of the movement, and completely contracted at the top.
12. Warm up and cool down with about 10 t 15 minutes of stationary bike or ski machine (I only do low or no impact aerobics, never run, never stairs,)
13. Stretch only after you have completed the workout and only for the muscles worked that day.
Workout 1 Monday
Dips4 set of 8-12 reps
Bench press4 set of 8-12 reps
Dumbbell Shoulder Press4 set of 8-12 reps
Shoulder Shrugs4 set of 8-12 reps
Workout 2 Tuesday
Pull Ups4sets of 6-8 Reps
Lat pull downs4 sets of 8-12 reps
Seated Rows4 sets of 8-12 reps
Seated Calf Raises4 sets of 15-25 reps
Workout 3 Thursday (after one day rest)
Hack Squats4 sets of 15-25 reps
Leg Press4sets of 15-25 reps
Leg Curls4 sets of 8-12 reps
Standing Calf Raises4 sets of 15-25 reps
Workout 4 Friday
Barbell Curls3 sets of 8-12 reps
Dumbbell Curls3 sets of 8-12 reps
Bench Dips4 sets of 8-12 Reps
Close Grip Bench Press4 sets of 8-12 reps
by Troy Pearsall
Newbie’s Guide to Developing Strength and Size In Bodybuilding.
Hair Removal Tips For Bodybuilders
Hair Removal Tips For Bodybuilders
One of the most time consuming and frustrating parts of bodybuilding is not building muscles, it's removing unwanted hair.
For any competing bodybuilder, hair removal is a must but it's also growing in popularity among casual bodybuilders.
Before looking at recommendations for specific body areas it should be stated that laser hair removal or electrolysis are regarded as the only permanent hair removal methods.
Although the most effective, they are also the most expensive! For full information on laser hair removal and electrolysis, visit this Laser Research Library: http://www.about-hair-removal.com/Laser-Library
Here is checklist of body areas and recommended hair removal methods for each:
Upper Lip, Chin, Mustache and Beard - Men: Shaving. Women: Waxing or sugaring.
Back of Neck - Men: Shaving, clipping. Women: Waxing or sugaring
Chest - Waxing, shaving, depilatories.
CAUTION: Some find the shaving option unacceptable due to the irritation it causes when stubble reappears shortly afterwards. There can also be an acute problem with ingrown hairs in some cases. Once the shaving option is taken for chest hair removal it will need to be done regularly.
Nipples - Tweezing. Stretch the skin slightly, grip the hair close to the root, and pull gently, firmly and evenly. Yanking the hair may cause it to break off thus increasing the risk of ingrown hair.
Shoulders, Back, Arms, Hands, Tummy - Waxing, sugaring, depilatories. Waxing or Sugaring is the best method for all these areas. Taking a shower directly after waxing the back helps eliminate the possibility of acne breakouts and skin redness.
Underarms - Shaving is safe in this area. Hair under the arm grows in all directions so a side to side stroke as well as up and down strokes may be necessary to catch all the hairs. Do not apply deodorants or antiperspirants right after shaving as this can cause acute irritation and soreness. Waxing or sugaring are also safe.
Do not use depilatories to avoid the risk of chemical burns on the sensitive skin in this area.
After the skin in this area has become accustomed to shaving, applying a thin layer of Vaseline petroleum jelly instead of a shaving foam or gel will give a really close shave.
Pubic Area and Bikini Line -If the hair is long it can be cut down with scissors. Then use a waxing or sugaring solution. Careful shaving is also possible.
Genitals - Male - Hair growing on the shaft of the penis and on the testicles can be removed by shaving using a new wet razor. Great care is needed to avoid cuts.
Genitals - Female - Waxing or sugaring is generally best. Shaving will only cause stubble to appear after a few days and it may cause skin irritation and painful bumps.
Anus and Perineum - The Perineum is the area of skin rich in nerve endings located below the anus. In men it extends to the base of the testicles, in women to the vaginal opening. The anus is a mucous membrane. Depilatories should not be used as they can result in serious damage. Shaving produces stubble which may cause irritation as the sides chafe and rub together. Waxing or sugaring are the best methods.
Legs, Feet, Toes - Shaving the legs is popular but the hair grows back after a short time. Waxing or sugaring are preferred although you have to wait until there is about a quarter of an inch of growth.
by: Mike Jones
Hair Removal Tips For Bodybuilders
One of the most time consuming and frustrating parts of bodybuilding is not building muscles, it's removing unwanted hair.
For any competing bodybuilder, hair removal is a must but it's also growing in popularity among casual bodybuilders.
Before looking at recommendations for specific body areas it should be stated that laser hair removal or electrolysis are regarded as the only permanent hair removal methods.
Although the most effective, they are also the most expensive! For full information on laser hair removal and electrolysis, visit this Laser Research Library: http://www.about-hair-removal.com/Laser-Library
Here is checklist of body areas and recommended hair removal methods for each:
Upper Lip, Chin, Mustache and Beard - Men: Shaving. Women: Waxing or sugaring.
Back of Neck - Men: Shaving, clipping. Women: Waxing or sugaring
Chest - Waxing, shaving, depilatories.
CAUTION: Some find the shaving option unacceptable due to the irritation it causes when stubble reappears shortly afterwards. There can also be an acute problem with ingrown hairs in some cases. Once the shaving option is taken for chest hair removal it will need to be done regularly.
Nipples - Tweezing. Stretch the skin slightly, grip the hair close to the root, and pull gently, firmly and evenly. Yanking the hair may cause it to break off thus increasing the risk of ingrown hair.
Shoulders, Back, Arms, Hands, Tummy - Waxing, sugaring, depilatories. Waxing or Sugaring is the best method for all these areas. Taking a shower directly after waxing the back helps eliminate the possibility of acne breakouts and skin redness.
Underarms - Shaving is safe in this area. Hair under the arm grows in all directions so a side to side stroke as well as up and down strokes may be necessary to catch all the hairs. Do not apply deodorants or antiperspirants right after shaving as this can cause acute irritation and soreness. Waxing or sugaring are also safe.
Do not use depilatories to avoid the risk of chemical burns on the sensitive skin in this area.
After the skin in this area has become accustomed to shaving, applying a thin layer of Vaseline petroleum jelly instead of a shaving foam or gel will give a really close shave.
Pubic Area and Bikini Line -If the hair is long it can be cut down with scissors. Then use a waxing or sugaring solution. Careful shaving is also possible.
Genitals - Male - Hair growing on the shaft of the penis and on the testicles can be removed by shaving using a new wet razor. Great care is needed to avoid cuts.
Genitals - Female - Waxing or sugaring is generally best. Shaving will only cause stubble to appear after a few days and it may cause skin irritation and painful bumps.
Anus and Perineum - The Perineum is the area of skin rich in nerve endings located below the anus. In men it extends to the base of the testicles, in women to the vaginal opening. The anus is a mucous membrane. Depilatories should not be used as they can result in serious damage. Shaving produces stubble which may cause irritation as the sides chafe and rub together. Waxing or sugaring are the best methods.
Legs, Feet, Toes - Shaving the legs is popular but the hair grows back after a short time. Waxing or sugaring are preferred although you have to wait until there is about a quarter of an inch of growth.
by: Mike Jones
Hair Removal Tips For Bodybuilders
Saturday 30 June 2007
Yoga is the Perfect Exercise
Yoga is the perfect exercise! Anyone can do it, it is easy to learn, requires no specialized equipment, and it is easy on your joints. Yoga combines stretching your muscles and improving your mental condition, along with working out your cardiovascular system. So if you are looking for the perfect exercise, yoga is it!
Just what is yoga? It is an ancient discipline, more than 3,000 years old from India. It is designed to bring your body, mind and spirit together. While the exercise is very popular, it is only one component of the whole. Yoga is also a meditation that calms the mind, improves concentration and relaxes the inner person. It is one of the best stress relievers available today.
You can practice yoga either by yourself, or with a group. Many gyms and YMCA’s have yoga classes. There are several different styles of yoga, ranging from the gentle, slow moving exercise to a very up tempo, aggressive style and everything in between.
Yoga practitioners assume the various poses and practice deep breathing exercises. This helps to clear the mind and the same time it exercises the body. By concentrating fully on the exercise and breathing, the troubles just seem to melt away. It is hard to worry about your stress and problems when you are deeply concentrating on your breathing.
Yoga also gets rid of your bodily toxins, by increasing the oxygen flow to the body through the breathing exercises. This will help the body heal itself along with increasing the immunity level against harmful disease.
Yoga is the perfect exercise, regardless of what your goal is; from losing weight, increasing your muscle strength, improving your flexibility, to eliminating your stress, yoga can help you achieve your goals.
As with any exercise program, it is always best to consult with your doctor before undertaking yoga. Don’t try and achieve the poses that your instructor is able to obtain on your first day. They have been practicing yoga for a long time, and their body is much more flexible than yours is. Start off slow and easy, you’ll get there with time. If you strain yourself in your first lesson, you’ll think that yoga is a bad exercise, when it really can help you.
by TOM WEBB
Yoga is the Perfect Exercise
Just what is yoga? It is an ancient discipline, more than 3,000 years old from India. It is designed to bring your body, mind and spirit together. While the exercise is very popular, it is only one component of the whole. Yoga is also a meditation that calms the mind, improves concentration and relaxes the inner person. It is one of the best stress relievers available today.
You can practice yoga either by yourself, or with a group. Many gyms and YMCA’s have yoga classes. There are several different styles of yoga, ranging from the gentle, slow moving exercise to a very up tempo, aggressive style and everything in between.
Yoga practitioners assume the various poses and practice deep breathing exercises. This helps to clear the mind and the same time it exercises the body. By concentrating fully on the exercise and breathing, the troubles just seem to melt away. It is hard to worry about your stress and problems when you are deeply concentrating on your breathing.
Yoga also gets rid of your bodily toxins, by increasing the oxygen flow to the body through the breathing exercises. This will help the body heal itself along with increasing the immunity level against harmful disease.
Yoga is the perfect exercise, regardless of what your goal is; from losing weight, increasing your muscle strength, improving your flexibility, to eliminating your stress, yoga can help you achieve your goals.
As with any exercise program, it is always best to consult with your doctor before undertaking yoga. Don’t try and achieve the poses that your instructor is able to obtain on your first day. They have been practicing yoga for a long time, and their body is much more flexible than yours is. Start off slow and easy, you’ll get there with time. If you strain yourself in your first lesson, you’ll think that yoga is a bad exercise, when it really can help you.
by TOM WEBB
Yoga is the Perfect Exercise
Friday 29 June 2007
A Simple Guide To Getting A Ripped Chest
A Simple Guide To Getting A Ripped Chest
However long ago it was that you began working out, you must have had a certain muscle or muscle group that you decided to develop the most attention and dedication to. For a lot of people it was the chest (as well as abs). We would overtrain and work out to the extreme to try and accomplish the best chest possible. Even though all muscles are important, for men, other men see you by your arms and women see you by your chest and abs.
Throughout the duration of this article, you will be informed on the basics of how to accquire the perfect chest that you always dreamed of having.
What puts together your whole work out routine for your chest should be the flat press. Flat presses will help you work out your whole chest and likely will help build the mass the best out of all other exercises. Dumbbells are better then barbells for working out the chest as they offer a better range of motion for your training as well as working out each side of your chest individually if wished. You should use barbells occassionally still though. As well, the incline and decline bench presses are great. The incline bench works the top part of your chest and the decline bench works the lower part of your chest. A lot of people have developed their lower part of their chest already so your main focus should be the incline bench press. A personal suggestion is to do decline instead of incline press once every two weeks (replace incline with decline...).
Another good way for you to get your chests bigger is to do dips. Dips will let you move the weight from one side or the other if you have to make your chest look more even. Dips also work your whole pectoral region as well as help your shoulders and triceps. Dips basically do the same for the upper body as squats do for the lower, in a nutshell. You have to be sure that you go down far enough that you feel the stretch in your chest to assure the full burn is occuring. The lowest point of your rep is where your chest gets its work out from.
As well, there is another exercise referred to as the flies. Flies help you stretch your chest muscles and make them look even wider. Because it is an isolation exercise, it is a great way to end your chest work out on any given training day or to get the chest worked out already for presses.
You should see a personal trainer and create the best work out possible for you to get the perfect chest that you always wanted.
by Terry Bytheway
A Simple Guide To Getting A Ripped Chest
However long ago it was that you began working out, you must have had a certain muscle or muscle group that you decided to develop the most attention and dedication to. For a lot of people it was the chest (as well as abs). We would overtrain and work out to the extreme to try and accomplish the best chest possible. Even though all muscles are important, for men, other men see you by your arms and women see you by your chest and abs.
Throughout the duration of this article, you will be informed on the basics of how to accquire the perfect chest that you always dreamed of having.
What puts together your whole work out routine for your chest should be the flat press. Flat presses will help you work out your whole chest and likely will help build the mass the best out of all other exercises. Dumbbells are better then barbells for working out the chest as they offer a better range of motion for your training as well as working out each side of your chest individually if wished. You should use barbells occassionally still though. As well, the incline and decline bench presses are great. The incline bench works the top part of your chest and the decline bench works the lower part of your chest. A lot of people have developed their lower part of their chest already so your main focus should be the incline bench press. A personal suggestion is to do decline instead of incline press once every two weeks (replace incline with decline...).
Another good way for you to get your chests bigger is to do dips. Dips will let you move the weight from one side or the other if you have to make your chest look more even. Dips also work your whole pectoral region as well as help your shoulders and triceps. Dips basically do the same for the upper body as squats do for the lower, in a nutshell. You have to be sure that you go down far enough that you feel the stretch in your chest to assure the full burn is occuring. The lowest point of your rep is where your chest gets its work out from.
As well, there is another exercise referred to as the flies. Flies help you stretch your chest muscles and make them look even wider. Because it is an isolation exercise, it is a great way to end your chest work out on any given training day or to get the chest worked out already for presses.
You should see a personal trainer and create the best work out possible for you to get the perfect chest that you always wanted.
by Terry Bytheway
A Simple Guide To Getting A Ripped Chest
The Best Time For and Types of Post Workout Meals
The Best Time For and Types of Post Workout Meals
I am sure you have heard previously that your post-workout meal is actually the most important meal of your day (aside from breakfast of course).
I would have to agree with that assertion for the most part because refueling your body with the right combo of nutrients is so vastly important to repairing your muscles from the breakdown of a workout, and keeping your metabolic rate sky high.
From recent research on post-workout meals:
"A recent 12-week study says that those who failed to consume a post workout meal immediately after their workouts suffered a lower metabolism, loss of fat free mass, and had clear indications of muscle loss - while their counterparts (those who consumed a post workout recovery meal) significantly lost more fat, increased lean muscle, improved their metabolism, and increased dynamic strength."
I have noticed that many people are confused as to what actually makes a good post-workout meal. A couple common questions I receive about post workout meals:
1. Aren't post-workout meals only important for muscle building? Do they matter at all for fat loss goals?
2. Is it best to use one of the fancy post-workout drinks or shakes that you see in the magazines or is a whole food meal better? What's the best combo of carbs to protein to fat in a good post workout meal?
3. How soon after a workout is best to have my post workout meal?
Answers:
1. Post-workout meals are actually important for BOTH muscle building and losing body fat!
Always remember that one of the most important considerations of long term body fat loss and maintaining a lean body for life is raising your overall metabolic rate by building and maintaining adequate lean muscle mass throughout your entire body.
By consuming a good post workout meal after every workout, you assist your body in repairing and building lean muscle throughout your whole body. The more lean muscle you have, the higher your metabolic rate (even when resting)... hence, you lose fat easier and faster, and it is MUCH easier to stay lean in the long term.
2. Are whole foods or supplement shakes best? This can actually be done either way, but I am going to show you some guidelines why some post-workout shakes are better than others and some whole foods are better than others. Either way, it can work.
First, keep in mind that your goal throughout the majority of each day is eating small whole food meals frequently that digest slowly with high fiber and a controlled glycemic response (blood sugar). These normal daily meals should also contain healthy fats and slowly digested proteins to maintain a steady supply of amino acids.
When it comes to post-workout meals, you can just about use the exact opposite strategy of your normal meals. With post-workout meals, you actually want a faster digesting carb source to stimulate an insulin response. This helps to push nutrients and glycogen back into your muscle cells for repair. Remember, this is not just important for building muscle, but also for losing fat.
So while I always preach high fiber for most of your meals, with post-workout meals, you actually want lower fiber, higher GI carbohydrates, and quickly digesting protein as well to kick start muscle repair.
Another consideration to keep in mind... while I always preach healthy fats at most of your meals... with the post workout meal, you actually want almost all carbohydrates and protein, and very little fat. Fat in the post workout meal just slows the absorption and glycemic response which is not what you want at this key time.
What about the best ratios of carbohydrates and protein?
I have reviewed dozens of studies on this subject and most seem to agree that a ratio of approx 2 to 1 carbs to protein is optimal. This seems to be the best combo to maximize muscle repair to boost that metabolic rate for long term body fat loss.
I usually make my post-workout shakes using a frozen banana, whey protein, water, and some real maple syrup (not the cheap high fructose corn syrup based maple syrups at most stores) and aim for about a 2:1 ratio of carbohydrates to protein in the shake.
If you want to make things a little simpler, one of the best post-workout shakes that I've found that is already mixed in a 2:1 carb:protein ratio is Prograde's Varsity Post-Workout mix. You can find it at the bottom of this page.
3. How soon should you eat (or drink) your post-workout meal once your done working out?
As soon as you can after your workout (the sooner the better)!
Studies have shown that the sooner you consume your post workout meal following your intense workout, the better your muscle recovery will be, and a higher quantity of the carbohydrates ingested will be used for muscle glycogen replenishment instead of other uses.
The first thing I do when I get back from the gym is make my post workout shake, and this is about 10 min after finishing my workout. Below is one of the best post workout shakes already formulated in a 2:1 carbohydrate:protein ratio. See the details at http://natural.getprograde.com/varsity
by MIKE GEARY
The Best Time For and Types of Post Workout Meals
I am sure you have heard previously that your post-workout meal is actually the most important meal of your day (aside from breakfast of course).
I would have to agree with that assertion for the most part because refueling your body with the right combo of nutrients is so vastly important to repairing your muscles from the breakdown of a workout, and keeping your metabolic rate sky high.
From recent research on post-workout meals:
"A recent 12-week study says that those who failed to consume a post workout meal immediately after their workouts suffered a lower metabolism, loss of fat free mass, and had clear indications of muscle loss - while their counterparts (those who consumed a post workout recovery meal) significantly lost more fat, increased lean muscle, improved their metabolism, and increased dynamic strength."
I have noticed that many people are confused as to what actually makes a good post-workout meal. A couple common questions I receive about post workout meals:
1. Aren't post-workout meals only important for muscle building? Do they matter at all for fat loss goals?
2. Is it best to use one of the fancy post-workout drinks or shakes that you see in the magazines or is a whole food meal better? What's the best combo of carbs to protein to fat in a good post workout meal?
3. How soon after a workout is best to have my post workout meal?
Answers:
1. Post-workout meals are actually important for BOTH muscle building and losing body fat!
Always remember that one of the most important considerations of long term body fat loss and maintaining a lean body for life is raising your overall metabolic rate by building and maintaining adequate lean muscle mass throughout your entire body.
By consuming a good post workout meal after every workout, you assist your body in repairing and building lean muscle throughout your whole body. The more lean muscle you have, the higher your metabolic rate (even when resting)... hence, you lose fat easier and faster, and it is MUCH easier to stay lean in the long term.
2. Are whole foods or supplement shakes best? This can actually be done either way, but I am going to show you some guidelines why some post-workout shakes are better than others and some whole foods are better than others. Either way, it can work.
First, keep in mind that your goal throughout the majority of each day is eating small whole food meals frequently that digest slowly with high fiber and a controlled glycemic response (blood sugar). These normal daily meals should also contain healthy fats and slowly digested proteins to maintain a steady supply of amino acids.
When it comes to post-workout meals, you can just about use the exact opposite strategy of your normal meals. With post-workout meals, you actually want a faster digesting carb source to stimulate an insulin response. This helps to push nutrients and glycogen back into your muscle cells for repair. Remember, this is not just important for building muscle, but also for losing fat.
So while I always preach high fiber for most of your meals, with post-workout meals, you actually want lower fiber, higher GI carbohydrates, and quickly digesting protein as well to kick start muscle repair.
Another consideration to keep in mind... while I always preach healthy fats at most of your meals... with the post workout meal, you actually want almost all carbohydrates and protein, and very little fat. Fat in the post workout meal just slows the absorption and glycemic response which is not what you want at this key time.
What about the best ratios of carbohydrates and protein?
I have reviewed dozens of studies on this subject and most seem to agree that a ratio of approx 2 to 1 carbs to protein is optimal. This seems to be the best combo to maximize muscle repair to boost that metabolic rate for long term body fat loss.
I usually make my post-workout shakes using a frozen banana, whey protein, water, and some real maple syrup (not the cheap high fructose corn syrup based maple syrups at most stores) and aim for about a 2:1 ratio of carbohydrates to protein in the shake.
If you want to make things a little simpler, one of the best post-workout shakes that I've found that is already mixed in a 2:1 carb:protein ratio is Prograde's Varsity Post-Workout mix. You can find it at the bottom of this page.
3. How soon should you eat (or drink) your post-workout meal once your done working out?
As soon as you can after your workout (the sooner the better)!
Studies have shown that the sooner you consume your post workout meal following your intense workout, the better your muscle recovery will be, and a higher quantity of the carbohydrates ingested will be used for muscle glycogen replenishment instead of other uses.
The first thing I do when I get back from the gym is make my post workout shake, and this is about 10 min after finishing my workout. Below is one of the best post workout shakes already formulated in a 2:1 carbohydrate:protein ratio. See the details at http://natural.getprograde.com/varsity
by MIKE GEARY
The Best Time For and Types of Post Workout Meals
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