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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.

Saturday, July 2, 2016

Weightlifting for Type 2 Diabetes

Weightlifting for type 2 diabetes? It appears that this is an excellent approach because it is supported by research commissioned by the Agricultural Research Service. The focus of the studies is Hispanic populations because the prevalence of type 2 diabetes in this group is almost twice as high as the prevalence in Caucasians.

The Participants

The subjects were older than 55 years and included both men and women. The participants had type 2 diabetes for an average of nine years. Each participant had a physical exam including and electrocardiogram.

Sixty volunteers participated in the study, and half of them served as controls. This means that they went about their lives as usual without any complementary interventions involving weight lifting for type 2 diabetes.


The other half of the group underwent PRT, or progressive resistance training. Activities include weightlifting, or other weight bearing exercise. Exercise sessions were conducted three times a week. After 16 weeks, the participants were re-examined by a physician.

The Findings

The study found that after just 16 weeks of weight training, individuals who had type 2 diabetes experienced:
  • Need for less diabetes medication
  • Improved blood pressure
  • Less abdominal fat
  • Increased lean muscle mass
  • Increased activity at home
Simply adding three weightlifting sessions per week into a schedule yields excellent results. Participants showed a 72 percent reduction in the need for diabetic prescription medication. Physical activity in everyday settings improved, helping promote overall health and wellbeing.

Creating an Exercise Plan

Other considerations are important to make when creating an exercise plan for type 2 diabetes. The first is that each person who participated in the study had a through physical examination prior to beginning, even those in the control group who made no changes. Anyone interested in adopting an exercise regimen as a complementary approach to treating type 2 diabetes should consult his or her physician.

Properly monitoring blood sugar levels is another careful consideration to make. When exercise becomes too intense, it may make considerable demands on the body. It is important to stay in the habit of monitoring your sugar levels and to watch for signs of hypoglycemia on a regular basis.

Weightlifting does not have to be intense. You may want to get a personal trainer to meet with you for the first few sessions to help you create a realistic regimen that is safe and effective, and that suits your physical capabilities. Regular exercise offers excellent opportunity for improvement.

Make sure to select an exercise routine that you can live with. If the exercises are too difficult or too uncomfortable, it is likely that you may abandon them, reverting to a sedentary lifestyle.

Follow up with regular visits to your physician to see if the weightlifting for type 2 diabetes is working for you. This can lead to significant improvement in health as well as fewer prescription medications in relatively little time.

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Sunday, June 26, 2016

How Long Should You Exercise?

Each day, you get up and do fifteen minutes of intense exercise. You go about your day feeling pretty good about yourself, knowing that you are doing what you need to do to ensure your continued good health. How disappointed and surprised will you be to learn that the fifteen minutes that you spend exercising each day isn’t doing you a bit of good?

how long should you exercise

What the Experts Say about How Long You Should Exercise

You can toss those eight minute miracle exercise programs. Medical research and science have proven that anything less than thirty minutes of exercise is essentially fruitless. You may get out of breath. You may sweat. You may feel like you’ve done some good – but in the end you haven’t. It is, however, better than doing nothing at all – you just aren’t getting the health benefits that you need from that small amount of exercise.

Understanding the 30-60-90 Rule

The 30-60-90 rule was established in 2005 by the United States Department of Agriculture and the United States Department of Health and Human Services. Based on this rule, if you are of average or normal body weight, you need thirty minutes of exercise each day. If you need to lose a bit of weight, you need sixty minutes of physical exercise, and if you’ve lost a great amount of weight, and want to maintain that loss, you need ninety minutes of physical exercise each day.

How to Get the Amount of Exercise You Need

First it is important to realize that the more muscle you build, the more calories you will burn. For each gram of muscle that you have, you burn ninety calories per hour – doing absolutely nothing at all. Of course, when you have more muscle and toss exercise in for good measure, you will realize even more health benefits.

Many people avoid exercise because they don’t have time to go to the gym or to a class each day, or even a couple of times a week. It doesn’t have to be this difficult to get the amount of exercise that you need. Take a look at your daily activities, and see what can be turned into beneficial exercise. For example, if you spend all day on your feet, make it a point to shift your weight from foot to foot, swinging your hips in the process, to turn this into a small bit of exercise.

Use time spent with family and friends to exercise. Instead of lounging in front of the television, take a walk together. You might also consider biking, bowling, miniature golf, or anything else that gets you on your feet and moving – and when you are on your feet, put a little kick in it to turn it into beneficial exercise.

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Saturday, June 18, 2016

How to Get Rid of “Love Handles”

“Love Handles” are a common problem among both men and women.  They are most common in men.  It is a lovable term given to a not so lovable problem to refer to the extra fat accumulated around the mid section.

love handles

A healthy diet combined with a sound exercise program will help you get rid of love handles.  It takes dedication and commitment, but if you make a plan and stick to it you will achieve your goal.

How to Get Rid of “Love Handles” with Diet

“Love Handles” are usually the last fat to go when you are trimming fat from your body.  Maintaining a healthy diet you can slowly reduce the size of your spare tire.  Eat foods high in protein to help add muscle and low in fats.  You need to burn more calories than you take in and the calories you do consume should be healthy calories from foods your body can use and metabolize easily and quickly.   Eat 6 small meals equally spread out through your day instead of a few large meals. 

This does two things, it keeps your metabolism active and it trains your body to better use up the food you give it in preparation for the next small meal.  When you deprive your body of food, your body will begin to store the food you give it in the form of fat. One thing you must do is totally remove fast food from your diet.  Fast food is simply spelled incorrectly, what they meant to say was Fat Food.

How to Get Rid of “Love Handles” with Exercises

To get rid of “love handles” you must combine exercise with a sensible diet.  Exercises that target your mid section will help you to build muscle in the abdomen.  This type of exercise will also help to strengthen the core of your body.  Sit-ups, pull-ups, crunches, weight lifting, leg lifting, walking and running are all suitable for this type of targeted exercise program.

Start with a few exercises each day and low repetitions.  Do the exercise and feel the burn in your abdomen as they work the muscles.  You will need to begin with shorter exercise programs because you do not want to strain your muscles which can cause you to not be able to work out.  Slowly build up to a 30 to 45 minute workout each and every day.

Get Rid of “Love Handles” by Balancing Calories and Adding Muscle

To get rid of love handles you need to maintain a good balance between the amount of calories you burn and the amount you take in.  Obviously the key to losing weight is to burn more calories than you consume.

Adding muscle causes your body to burn more fat.  For each pound of muscle your body has it burns between 50 and 100 more calories each day.  So the math says if you add 10 pounds of lean muscle your body, your body will burn off 500 to 1000 calories each day.  Trade the excessive fat in your body for sleek and toned muscle.

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Sunday, June 12, 2016

Electrolyte Imbalance and Leg Cramps

Painful muscle cramps in the legs are probably the most common complaint among runners and other athletes. Leg cramps affect many people, not just athletes.  There are many factors that can cause leg muscles to cramp.

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Dehydration Causes Electrolyte Imbalance and Leg Cramps

The loss of fluid leading to dehydration is common when exercising.  A really good workout or run causes you to sweat, sometimes profusely.  Sweat is loss of fluid and minerals from your body. Adults can lose up to 2 ½ quarts of fluid per hour through perspiration which includes fluid, sodium chloride, potassium, calcium and magnesium.  If you have not had proper amounts of fluid in the days prior to intense workouts you are risking dehydration.  It is important that you consume proper amounts of fluid and electrolytes each day and replace those you lose through sweat to avoid dehydration which can lead to electrolyte imbalance and leg cramps.

It is important to note that at the other end of the spectrum you can hyper-hydrate by drinking excessive amounts of water leading to a condition known as hyponatremia which is abnormally low levels of sodium in the body. Water intoxication is usually due to a misunderstanding of the amounts of fluid required during exercise.

Supplements for Electrolyte Imbalance and Leg Cramps

Many athletes and people who work outdoors in the heat may require electrolyte replacement due to fluid and minerals lost through perspiration to avoid muscle cramps and dehydration. There are supplements available in either powder or capsule forms and through beverages such as sports drinks.  They can be purchased in supermarkets and health and athletic stores everywhere.  Some of these include caffeine, carbohydrates and various other herbal compounds, read the labels to make sure you are getting what you intend to get in the area of electrolytes.   The sports drinks are effective for resupplying energy for the muscles and lowering the risk for hyponatremia and dehydration.  Since flavoring is added to these the salty, bitter flavor of the nutrients is masked making them more palatable.

Medications and Medical Conditions Related to Electrolyte Imbalance and Leg Cramps

Diuretic medications such as those prescribed for people with high blood pressure can cause dehydration and electrolyte imbalance with excessive activity when they are not compensated for.  Some medical conditions such as diabetes, anemia, low blood sugar, thyroid, kidney and nerve disorders can cause muscle cramping as well.  If you are experiencing chronic leg cramping make an appointment to have this evaluated by your physician and check for underlying causes.

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Friday, June 3, 2016

Proven Ways to Boost HGH Output

HGH, or Human Growth Hormone, is essential to building muscle, and this is the main reason that most people will look for proven ways to boost HGH output. The thing is, you can increase your levels of HGH with supplements, but there are also other things that you can do to increase your HGH output.

boost HGH output

Three Ways to Increase HGH Easily

The three easiest ways to increase your natural levels of HGH include:
  1. Get more sleep. You’ve got to increase the amount of sleep that you get. If you don’t get at least eight hours of sleep each twenty-four hour period, your body slows down its production of HGH, and other essential hormones.
  2. Eat More Often. Instead of eating three square meals a day, learn to eat six smaller meals each day. Your digestion plays a huge role in HGH production, and the easier it is for your body to digest your food, the more HGH it will produce. Going for long periods of time without eating makes it harder for your body to digest the food.
  3. Control Bedtime Eating. Stop eating two hours before your bedtime. If you do this, your body will produce more HGH during the first two hours that you are sleeping. If you have excess insulin in your body, however, which is a result of eating, the amount of HGH that is produced will be lessened.

Change Your Workout for Greater HGH Output

Through scientific experimentation, we know that changing your workout can actually increase your HGH output. Research has shown that people who work out at a higher intensity, and have more frequent workouts, produce the highest levels of HGH.

To achieve this, make sure that your workout includes at least 20 minutes of aerobic activity. This has shown to be the best high intensity exercise for the production of HGH. It is also important to include stretching exercises that employ numerous muscles at the same time, as this also increase HGH output.

What about HGH Injections?

Most doctors will not administer HGH injections, unless you are a child who isn’t growing properly due to a lack of HGH that occurs naturally. There are supplements that you can take that contain HGH, and supplements that will also increase the natural output of HGH. It is vital that you talk to your doctor about HGH supplements, which supplements are best, and which HGH supplements you should consider:

Saturday, May 28, 2016

Benefits of Yoga Poses

Why Yoga?

The sole purpose behind Yoga is to make the body healthier by manipulating it into a variety of poses or positions that have established health benefits for the body. Yoga can increase circulation, get your heart pumping, clear your mind to help with your mental state, and help to improve your breathing among a variety of other different benefits.

yoga poses

People who are just getting into practicing Yoga should make sure that they do not push themselves too hard in the beginning but instead ease into the pattern of trying harder and harder positions as you body allows you to advance. Typically more difficult Yoga positions have alternative poses that are not as physically demanding but still offer some of the same benefits.

There are tons of resources online that can help you to correctly attempt each of the poses that will be discussed here. This article is solely to discuss some of the benefits you can gain from attempting various Yoga poses. Make sure that you know how to correctly attempt each pose before trying it at home since an incorrect posture when trying a position can potentially lead to a serious injury, otherwise you just will not be getting the benefits of the pose.

Pose Suggestions

One of the basic Yoga poses is the Cobra Pose or Bhujangasana. This pose requires the individual to lie on the floor stomach down the using the arms to prop the body up while arching the back. The point of this pose is to increase flexibility of the spine. It can be beneficial for people who have to sit a lot during the day and get minor back pain. Yoga poses may come with a mild burning sensation as the muscles are stretched but should never, for any reason, be painful. If you experience back pain as a result of this pose then you should stop immediately and check with a professional to see if something more serious is going on with your spine.

Another common pose is Downward Facing Dog or Adho Mukha Svanasana. This pose is meant to stretch and strengthen the entire body and can help to increase circulation when this pose is used as one pose in a series of poses. This is another position that can help with back pain. Once you are in the pose you can slowly straighten out the knees and try to get your heels to touch the ground, which will slowly increase your body’s flexibility and strength as you perform the pose more often.

A more difficult pose that should only be attempted by advanced Yoga practitioners is the Crow Pose or Bakasana, which requires the individual to balance the entire body’s weigh on your hands. The main benefit of this pose is to increase overall balance throughout the body; it can help the individual become more in tune with how his or her body feels when in perfect balance. The pose also strengthens the wrist and forearms while also working the abdominal muscles.

Continue On Your Own

There are hundreds of other poses that offer endless amounts of benefits for the individuals attempting them. If you have an issue with your body or notice an area that you would like to work on then you can undoubtedly find a Yoga pose that will help you achieve whatever you are looking for.

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Tuesday, May 24, 2016

How to Lose Weight with Yoga

Yoga is effective for weight loss by many different means.  Yoga can not only help you reduce your weight by burning calories, it can give you the self discipline you need to avoid emotional eating and put you in tune with your own body.  You will find that you are not only stronger physically but mentally after practicing yoga routinely.  One of the greatest benefits with any style of yoga is that you will find that you are getting in tune with your own body.

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How to Lose Weight with Yoga – Strength and Flexibility

Yoga postures help you to improve the strength of your body, working your muscles and toning them.  As you acquire each pose and hold it you are burning calories.  Flexibility improves as you proceed.  When first beginning you may need to do some modified poses, a yoga instructor can help you modify and progress to the full pose as necessary.  There are various styles of yoga, some burn more calories than others but all of them will help you with weight loss and increase your strength and your flexibility.

How to Lose Weight with Yoga – Physical Benefits

Because yoga involves physical movement you are burning calories in a gentle and relaxing way.  By practicing yoga techniques you will achieve better tone in your muscles, your posture will improve as will your breathing.  These benefits all work together for a trimmer, toner and slimmer result.

The postures demonstrated in yoga and the holding of these postures stimulate the thyroid to produce hormones which increase your metabolism for fat burning. The deep breathing techniques cause your body’s internal temperature to rise assisting in the flushing of toxins and water from your body; they also give a boost to the lymphatic system.

How to Lose Weight with Yoga – Emotional and Mental Discipline

Yoga is designed to not only improve your physical well-being but also your mental well-being.  You will learn relaxation techniques relieving stress and anxiety as you go through your yoga workout.  Less stress and better relaxation can help you avoid emotional eating and increase your ability to not only resist cravings but to determine if you are simply craving a food or if you need nourishment.

You will find that after practicing yoga you will feel stronger, healthier and happier in your daily life and will make better choices for healthier living.

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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.


Tips for Bodybuilders

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.



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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.

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