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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, October 27, 2017

7 Ways to Boost Your Energy

ways to boost your energy
Everyone would like to feel more energetic during the day. You naturally go through periods of higher activity which contrasts with times of relaxation. The problem occurs when more energy and concentration is required than we can give. Or when we try to sleep and can’t. Follow these invaluable tips to a new you!

1) Stay on a regular sleep schedule. You can’t stay up late during the week-end and suddenly on Monday morning wake up refreshed. If you do enjoy later nights on Friday and Saturday vow to get to bed early on Sunday to wake up rested.

2) Avoid the sugar and caffeine roller coaster. Eat some protein and foods with a bit of fat in the morning. The brain needs protein and the body does not store it. You don’t have to eat very much- a glass of low fat milk, a piece of cheese, or a handful of nuts will get you going instead of pure carbohydrates like a plain bagel.

3) Take a 5-10 minute power nap around lunch. Even if you just close your eyes and let your mind drift you will be refreshed for the afternoon. This is also effective anytime you feel yourself not concentrating, reading the same material over and over. Give in to the urge and completely relax for a few moments.

4) Drink more water and liquids. I know, everyone says to drink more fluids. But most Americans are in a constant state of dehydration from filling up on coffee, tea, and sodas with caffeine. This is very stressful to the kidneys and can cause irritation to the bladder. Keep a sports bottle filled with your favorite flavored water or just plain and keep it with you at all times. Set a goal- empty by lunch, refill, empty again by the time work is over. Carry plenty of water in the car too for you and your family.

5) Exercise regularly. This is easier said than done with a busy schedule. A poor conditioning level causes you to be short-of-breath and your heart to race when just doing simple things like climbing a flight of steps or doing household chores. Park farther away when shopping and walk Dust off that exercise machine or get an exercise tape to play when weather is bad. Set an example for the rest of your family and maybe they will join in too!

6) A joke a day keeps the doctor away. Seriously, laughter has many beneficial effects on the body. The brain chemicals for experiencing pleasure, happiness, and peace increase with good, hearty laughs. Live alone? Get a funny movie or watch a light-hearted comedy on tv. Nothing sarcastic or put-down, however.

7) Avoid confrontations and situations with negative people. You know who they are. They are not going to change but they will bring you and your mood down. The complainers, gossipers, and generally unhappy souls we all have to deal with on a day-to-day basis drain our energy if we allow them. Be polite but avoid arguing or getting hooked into listening to their constant problems.

8) Take regular, daily supplements of the highest quality. Our food and diets simply do not meet the amounts needed for maximum health. There is a difference between avoiding nutritional deficiencies and optimum performance.

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Monday, October 23, 2017

Lose Weight Slowly with Exercise

lose weight slowly
With all the current trends to get everything as fast as is humanly possible, there is one aspect of life where the opposite is the best course of action. This is in losing weight, especially when your primary focus is on exercising to achieve the long term, healthy and gradual loss of weight that this method can bring to you. There are many benefits to going this route, not least of those being you get to end up with a truly great looking body once you get there!

Speed Kills!

Yet with the obvious sensibility of taking things slowly and methodically, there are still far too many people who are hell bent on wanting to shed all their excess weight as soon as they can or sooner. To that end, they often opt for some form of extreme diet and hope for the best. Others will at least have seen the sense in exercising as well as dieting to lose weight but they still go at it like their life was about to end! Unfortunately for some, especially those that are very unfit to begin with, they could actually get what they wish for.

Taking up an exercise program that is designed for people who already have a good level of fitness when you are very unfit, because you think it will fast track you to a lighter body can potentially leave you with the risk of heart attack. It really can happen and does happen! This is why losing weight fast is not a good idea in any way you can try to justify it. It is far better to first sit down and work out your goals.

Setting Weight Loss Goals

You should start with an easily attainable goal for your first month at least. For instance, the experts agree that a one to two pounds a week rate of weight loss is the most desirable from the viewpoint of health. It is also important from the point of allowing your body to get used to the new lighter weight and loss of a small proportion of its fat store. This is not just important, but vital if you want to continue a sustained loss of weight and ensure that once you have lost all the weight you wanted to lose that it is maintainable in the long term. Start your exercises slowly, make sure you do your pre-exercise basics such as warming up, stretching etc and gradually build up the amount of exercise you do each day.

Once you have reached your goal for the first month, then you can set another for the next month. You do this for each subsequent month and you will be pleasantly surprised at how it all adds up over several months to a great level of weight reduction coupled with a much firmer, fitter looking and better toned body!

Sticking to Your Weight Loss Plan

The toughest part of any plan for losing weight is in sticking to it for the long haul, especially in the early stages. This is usually because early on, you don't see much of a difference both on the scales and in front of the mirror and it is way too easy to think to yourself that its not working and you might as well give up. You'd be shocked at how often exactly this happens and people swear that exercising to lose weight is a waste of time. But it is anything but a waste of time!

Exercising when done correctly takes time to show results early on. But as you keep going and stick to your guns, the difference starts to show more and more, although maybe not so much to you, because the changes are gradual. But other people who may not have seen you for a month or two sure notice! And that is when it really hits home that what you have been doing really has paid off!

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Friday, October 20, 2017

Belly Fat and Ab Exercises for Women

ab exercises for women

People are usually surprised that despite the commercial blah-blah they are exposed to, there are no specialized belly fat ab exercises for women. There is a common tendency to mistake abdominal exercises that strengthen the muscles with belly fat exercises. If you think that crunches, sit-ups or V exercises will help you get a slimmer waist line, you are wrong! And I’ll tell you why!

First of all, weight loss occurs naturally and evenly, and there is no way to target just one part of the body alone. If you burn fat deposits, then, not only those around the waist will be gone; the thighs, the buttocks, the legs, the arms, the chest, all will show the difference. From this point of view, belly fat exercises are any sports activity that you prefer or traditional gym training, depending on the case.

Sit ups and crunches will not help simply because they strengthen the abdominal muscles that are wrapped in the adipose tissues. You can get the perfect muscles, but they will be invisible under the fat layer. Therefore, in case you are after a nice six pack, it is advisable to do abdominal exercises in parallel with general weight loss activities. You can burn fat effectively by using a combination of aerobics and interval training.

Another issue with abdominal exercises when mistaken for belly fat exercises is that when the muscles get stronger and firmer, they also grow in mass. Thus, a waistline measurement may show little difference when this switch occurs. Hence, you should no longer put your hopes in the belly fat exercises advertised by the promoters of some ‘wonder’ weight loss programs and stick to scientific evidence and real facts.

Focus on diet and personal preferences when you plan your fat loss training routine. Energy comes from the food you provide to your body during meals. Make a diet plan and act on it!

Finally, it is of paramount importance that you enjoy the physical activities in which you engage. If you don’t like traditional cardio or fitness programs, you can join a Pilates class, a zumba program or simply go out jogging, cycling, swimming, skating etc. If you have a negative attitude towards cardio training, because it feels like a physical discomfort, the ab exercises for women may not offer the results you expect.

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Monday, October 16, 2017

How To Get Rid Of Stomach Fat

stomach fat

Perhaps the most commonly asked question inside the world of weight loss is how to get rid of stomach fat. It is usually the most sought after benefit from exercise, but not all exercise results in getting rid of the belly bulge. Eradicating belly fat is the most difficult fat to shed because this area is used for your body’s emergency energy storage. This means that if you’re planning to effectively burn off abdominal fat – or any body fat, in fact – you must increase your energy level. Energy is measured out in calories when it comes to diet and fitness. The best technique to burn up a lot of calories quick is through aerobic work outs, but if you’re trying to find a way to burn up more calories on a daily basis, you need to add some strength exercises to grow muscles. So what are the top workout plans for eradicating belly fat that also burn the largest amount of calories?

It is possible to burn fat with any aerobic work out, but if you are seeking a form of immediate, effective exercise, or you simply want to find a way to spice up your tedious routine, listed here are a few fun, easy approaches for melting off fat fast.

Rollerblading – This gives the benefits of other more conventional cardiovascular training – and it’s a lot of fun. Not only is it among the top calorie burners but it also does wonders for the legs and butt. Rollerblading can be as simple or as difficult as you want – a way to simply enjoy the surroundings along your blading route or an exercise filled with races or sprints. Whichever you prefer, you are sure to remove some of your belly bulge this way.

Swimming- As a good total body toning workout, this can also be a good cardio workout also and it helps to build your aerobic capacity for newcomers. Swimming in addition has the advantage of being rather refreshing, and it does not make you sweat. Swimming also ranks as among the finest calorie burning exercises in existence.

Jumping Rope – Do not think only children can do this. Individuals of all ages can get immense cardiovascular benefits as a result of jumping rope, and it is simple enough for anyone to do. In fact, if you jumped rope for simply 10 minutes, you will burn as much as a hundred calories. Furthermore, it helps preserve foot and hand eye coordination, as well as merely being an overall great cardio workout, and this is likely why virtually all athletes embrace jumping rope in their working out routines.

Health and working out doesn’t have to be boring, and there are numerous ways it is possible to incorporate it into your daily life. Mixing things up is bound to have a better overall effects instead of going to your standard boring workout day after day. When you consider your workout as not just a personal goal but in addition a time for enjoyment and socializing, you’ll be more likely to follow your original plan. That way, you won’t just find your working out satisfying, you will be thrilled with the results, as well.

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Friday, October 13, 2017

Choosing the Right Fitness Program

fitness program

When deciding to begin a regular exercise routine, there are many fitness programs to choose from. The decision on picking one of these fitness programs rests on a few important aspects. Firstly, it depends on a persons fitness level as some fitness programs are aimed at varying levels of fitness. It is also a good idea to record your own fitness level, for example, pulse rate after exercise and how many repetitions of a move you find possible, in order to sufficiently measure the progress you make using any one of the many fitness programs available. Another factor is the time that will need to be invested. There is absolutely no point beginning a fitness program that requires daily workouts if you do not have enough free time every day. It is also a complete waste of time if the fitness program consists of exercises that you abhor and will regularly avoid. Its important to be logical and choose a realistic plan that it will be easy to stick to.

Variations, a slow progression and assigning rest days are also important to an exercise routine. Ensuring that you have all the equipment needed at hand including water to hydrate the body will enable a workout to continue uninterrupted. Do not choose a program that will overwhelm you and remember to leave time aside for a warm up to stretch the joints before and after the exercise. Keeping a record of progress and maintaining enough flexibility to add new or different aspects to the routine can help keep you motivated.

Fitness Programs and How to Stay Motivated


The problem that many of us have with fitness programs is the struggle to stay motivated. This happens if our routine becomes boring, takes too much time or if we do not see results fast enough. Setting goals and achievement points can be a good way to stay motivated. Work to complete short term goals while striving to achieve a long term achievement. If the goals are frequent and realistic, there is less chance of getting frustrated or disheartened and giving up completely. Building up at a natural pace can give your body the possibility to succeed and accomplishing something for the first time can be a great motivator.

Sticking to fitness programs can depend on your personality. If you hate to be alone and love social interaction, you may find jogging alone every morning a chore so a team sport or a class could be a better use of your time. Likewise, if you feel that you need time alone to concentrate on your fitness program, joining an aerobics class may not be the best option for you. It is important to look forward to the exercise you choose to perform because if it is drudgery it will become something you learn to dread and avoid. Having a regular routine can also be boring so try to fit part of your exercise program into your daily activities, such as walking to work, using stairs instead of elevators and similar choices. The way to stay motivated is to keep the fitness program fun, flexible and easy to change.

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Monday, October 9, 2017

The Importance Of Good Fitness Nutrition

fitness nutrition

Most of us recognize the benefits of getting regular daily exercise, but it can be quite difficult to link that together with fitness nutrition.

Fitness nutrition is all about eating the right foods the foods that are good for us and healthy for our body. But it can also educate us about the right way to eat if we are to get the most from our exercise sessions.

Combining Different Methods For Success


If you are determined to implement a healthy eating and exercise routine, its a good idea to find out which types of fitness nutrition will be of the most benefit. Certain foods are known for their energy giving properties; think about the vast number of top tennis players that you see eating bananas during matches, for example.

This is because bananas release energy slowly. The only sugar they contain is naturally occurring, and they give you an energy boost that will last for a longer amount of time. Compare this to the short high you get after eating a bar of chocolate followed by the dramatic energy slump you get a short while later and you can see why fitness nutrition is so important.

Treating Your Body To A Post Exercise Boost


Fitness nutrition isnt just about giving your body what it needs before exercising. Its also concerned with replenishing it afterwards. As with bananas, many types of fruit are ideal for a post exercise lift. You don't want to eat anything too heavy otherwise you will wipe out all the benefits you've gained from your exercise session.

In the midst of trying to get the right balance of foods to help you with your exercise and fitness plan, its easy to forget that one of the most important things to do before, during and after exercise is to drink plenty of water.

This is especially important if you are liable to perspire a lot during your activity, but there are a few exceptions perhaps most notably swimming. Try not to eat or drink for an hour before you get in the pool, as doing so is likely to cause painful muscle cramps.

Good fitness nutrition isn't just about eating the right foods on the days you are planning to exercise. Its about making sure you eat healthily every day of your life, because thats the best way to ensure you'll get the most from every form of exercise you take.

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Friday, October 6, 2017

Fitness Apparel for Exercise and Sports

fitness apparel

Fitness apparel is a wide subject that can encompass everything from workout clothes to sports uniforms. Fitness apparel is not only designed to look good (although many times it does) it is also designed to help people exercising to get the most out of their workouts. Many types of sports apparel are designed for use in a particular sport. Some fitness apparel is designed to make a person more comfortable when they are exercising or playing a sport. For example, some shirts are designed to keep a person cooler by using a form of mesh in areas a person will sweat. Others are made of materials that are designed to pull moisture away from the body to make a person more comfortable.

Types of Fitness Apparel


There are specific types of fitness apparel that are designed for very specific purposes. Some of these types of fitness apparel include:

Smarty Pants

Smarty Pants are a type of shorts/underwear designed for women to work out in. This undergarment eliminates the need to wear underwear that may become uncomfortable while working out and cause chafing. The fabric these are created with is designed to pull moisture away from the wearers body and it has anti-microbial properties to fight odor and bacteria.

Workout Socks


Workout or fitness socks are an excellent product for any person that is working out or playing sports. This type of product is different from regular socks in that they are designed specially to prevent blistering, pull moisture away from the body, and pad the feet in the spots that are usually overworked when exercising.

Athletic Shoes


There are various types of athletic shoes that are offered, depending on the sport played or exercise planned. Getting the right type of shoe for the athletic activity planned is important. Many of these shoes are designed specifically for various types of activities. For example, running shoes are designed to protect different areas of the foot than walking shoes. This is because there is pressure on different areas of the foot when you are running than when you are walking.

Athletic Shirts


Many different athletic shirts are available for various sports and exercise. For example, many golf shirts are designed to breathe in the underarm area with a type of micro fiber netting, while other parts of the shirt are designed to pull moisture away from the body and circulate air throughout the garment. This type of clothing is designed for comfort, rather than to help you improve at the sport.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.