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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, August 13, 2016

How to Get a Six Pack for Girls

Every woman would love to have a lean flat abdomen. Every man loves to admire that six pack abdomen. A flat stomach is nice but a defined stomach is just sexy.

Six Pack for Girls

Proper Diet to Get a Six Pack for Girls

To get a slim, trim, flat and defined abdomen you must eat the proper nutrients to first lose fat, and then build muscle.  You lose the fat first because believe it or not, there is muscle under that fat.  So you need to eat a diet designed for fat loss, not muscle building. Then once you see a glimmer of that muscle as the fat melts away change to a diet designed to build muscle.

Foods to help burn fat include oatmeal, nuts, protein powder, olive oil, berries, eggs, beans and legumes, lean meats and fish, whole grains, peanut butter, green vegetables, low fat dairy products, avocados and iced tea.  Once you have burned the fat off your belly, eat foods that are high in protein to help build healthy muscle.

Proper Exercises to Get a Six Pack for Girls

The focus of defining your abdomen should be losing the fat that covers your muscles. You will make no progress in defining your stomach until the fat is gone.  Therefore do exercises to burn fat first.  Avoid abdominal exercises meant to build muscle.  It is after all, already there.  You just can’t find it under the fat.  After you find the muscle then work to build it and tone it.

Do fat burning exercises to work off the fat such as cardio, stretching and walking. After you have burned the fat begin to work your abdominal muscles with sit ups and crunches, weight lifting and continue your cardio and walking because those will also help to build muscle on your abdomen after the fat is gone.

What Not to Do to Get a Six Pack for Girls

Do not stress about building your abs.  Stress actually can cause you to add fat to your stomach due to the effects of stress.  Make a plan and follow it.

Do not begin to do abdominal muscle building exercises until you have lost the fat where you can see the muscle you have. If you simply work to build muscle, you will add the weight of the muscle and the bulk of the muscle increasing the size of your abdomen but still have that layer of fat over it.

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Wednesday, August 10, 2016

Can Tai Chi Improve Your Health?

Can tai chi improve your health? Proponents for this ancient practice suggest that it can, and a recent Mayo Clinic article Tai Chi: Improved Stress Reduction, Balance, Agility for All seems to support this claim. The martial art offers many benefits for a person’s mind and body.

tai chi

What is Tai Chi?

What is tai chi? The program is a form of martial art that incorporates mind-body exercises in its techniques. The individual has an opportunity to improve health, mental functioning and overall wellbeing using the “moving meditation”. This approach is excellent because it helps you become balanced with heightened awareness of your body.

Tai chi was originally developed as a way for a person to defend him or her self. However, the process has been associated to healthful benefits. The program enlists opposing forces in the body known as the “yin” and the “yang” along with “qi”, which is the body’s energy force.

The process calls to the environment as well. The posturing in tai chi is named after animals and elements of nature. This helps the individual to develop deeper self-awareness through awareness of his or her surroundings.

Meditation is part of the process as well. It is necessary to remove stressful thoughts as you follow the movements. The idea is to used relaxed focus in order to build awareness of nature, including body awareness.

Body Awareness

Body awareness is an important facet of heath and well being that is commonly overlooked. Body awareness involves harmony and balance that exists on a conscious as well as a subconscious level. In many instances, a person can lose touch with the body, often ignoring signs that attention is required.

Overeating is a prime example of lack of body awareness. People may overeat out of sheer boredom, emotional reasons or poor habit rather than according to their bodies’ signals of hunger. Over time, the individual no longer notices feelings of hunger unless they are extreme. In addition, the problem can involve eating when full. The signals for fullness have been ignored so long that the person is out of touch with them.

Tai Chi for Body Awareness

Several approaches offer increased body awareness. Biofeedback is an example that works for many people but tai chi may be an approach that is more convenient for many. The process is excellent because it helps develop strength, relaxation, and improved body awareness.

Many people have adopted this ancient approach to improving health over time with great success, and scientific studies are exploring the effects of tai chi on the body. The research is focused on how the martial arts practice effects health and how it can help alleviate certain medical conditions. In addition, researchers are exploring chronic diseases that the approach can treat.

Before adopting tai chi into your treatment plan, discuss the option with your physician. As for now, the martial arts practice is not designed to treat any specific medical condition. However, with approval from your healthcare provider, you may find that the process offers excellent benefits.

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Sunday, August 7, 2016

The Dangers of Running a Marathon

Many marathons are held each year in a wide range of locations. Some are held just simply based on tradition, while others are held for the purpose of raising money for a cause. For the better known marathons, hundreds and sometimes thousands of people participate. Unfortunately, more than half of them are in no way prepared physically for the demands that they are about to place on their bodies, and this can make running a marathon dangerous for those people.

Running a Marathon

The Cardiac Dangers of Running a Marathon

Because it is the most serious of potential problems associated with running a marathon, the biggest danger is cardiac problems – although this isn’t the most common thing that will happen.

In this instance, the heart simply is not in the required shape for the demands that are placed on it when running a marathon. You won’t experience cardiac arrest during a marathon because you are too old to participate. Instead, it will be because you didn’t do enough training to get your heart in shape for this endeavor, or because you had existing cardiac problems to begin with.

The Muscle, Bone, and Joint Dangers of Running a Marathon

Aside from cardiac arrest, other injuries are possible, and more common. These injuries are to the muscle, bone, and joints, and typically occur simply because the runner wasn’t in shape for the marathon. Injuries to the knees, hips, ankles, and back are very common.

In some cases, those injuries will heal with proper care and rest, but in other cases, those injuries will continue to haunt the runner for the rest of his or her life. In some instances, these injuries occur not because the person wasn’t in good enough shape, but because he or she becomes either dehydrated or over hydrated during the race, or immediately before the race.

Additional Dangers of Running a Marathon

When you run for long distances, you can actually put extra strain on your kidney’s and your immune system. When these two systems go haywire, so to speak, other things start to happen within the body. The body thinks that it needs to be repaired, and starts this process by releasing stress hormones and cytokines.

These hormones can actually cause inflammation, and they can affect your heart. So, as you can see, you must do more than get your heart in shape for the marathon, all of your other muscles, bones, joints, and bodily systems must also be properly prepared.

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Wednesday, August 3, 2016

Natural Treatments for Soreness All Over Your Body

Whatever the cause when you are sore and achy all over you simply want to feel better as soon as possible.

Soreness All Over Your Body

Holistic Natural Treatments for Soreness All Over Your Body

Many variations of relaxation and holistic treatments are available and successful in treating soreness.
  • Meditation – has been shown to be effective for treating fibromyalgia and arthritis pain.
  • Yoga – practicing yoga can minimize the need for pain medication; it increases your flexibility and muscle strength as well.
  • Shiatsu – Shiatsu is a deeply relaxing process and has been effective in treating pain all over the body.
  • Acupuncture – using the application of pressure to specific points of the body pain relief can be naturally achieved all over your body.
  • Acupressure – specific placement of very thin needles can be effective in treating soreness all over your body.

Natural Treatments for Soreness All Over Your Body You Can Do At Home

When you are sore there are some natural ways to help get relief at home.
  • Soak in a hot bath – You can do this more than once a day.  Soak at least 15 to 20 minutes to relax sore muscles and joints.  Hot showers can help too if you have difficulty getting in and out of the tub.
  • Apply heat – Use a heating pad or snuggle in an electric blanket for short periods.  Do not fall asleep using either of these because you risk burns to your skin.
  • Get Moving – Move about and work out stiffness and soreness in achy joints and muscles.  Mild stretching can make you feel better.
  • Use of over the counter anti inflammatory medications to help reduce inflammation in joints and relieve mild muscle pain such as acetaminophen or ibuprofen.
  • Relaxation and breathing therapies – by relaxing your muscles and managing your breathing you are improving circulation and bringing more oxygen to sore tired areas of your body.

Natural Treatments for Soreness All Over Your Body from a Spa

Spa treatments are not just for pampering.  You can receive multiple natural treatments for soreness all over your body at a spa.
  • Full Body massage – Improves circulation, relaxes sore muscles
  • Heat Therapy – including saunas and whirlpools
  • Body Wraps – removes toxins that can build up and cause soreness

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Sunday, July 31, 2016

What You Should Eat before Sport

Sport and exercise requires energy, and that energy comes from two sources – carbohydrates and fat that is stored in your body. Carbohydrates are used up very quickly, which is why low-carbohydrates work so well for losing weight – it causes your body to burn more fat because there is nothing else to use for energy. So, does this mean that you should eat more carbohydrates before sport?


The Best Foods to Eat Before Sport

It isn’t necessarily carbohydrates that you need to fuel your sport. In fact, what you need is best determined by the type of sport your will play, how much body fat you have, and how much of that fat you want to lose. In most cases, however, because carbohydrates burn off quickly, carbohydrates are recommended.

Pasta, energy bars, fruits, breads, yogurt, potatoes, cereals, and milk are all great foods to eat before sport, but you should also include high sources of protein, including meat and peanut butter.

Should You Eat Immediately Before Sport?

You should not eat immediately before exercise or sport because this can make it harder for the food to digest – and it can make you feel sluggish and sick.

Most experts suggest waiting at least an hour after eating before participating in sport, but some suggest that forty five minutes before sport is good as well, because it doesn’t take long for the body to use up the stores of carbohydrates that are stored in the muscles.

What You Should Not Eat Before Sport

While fat is one of the sources of energy during sport, it is not recommended that you consume foods that have a lot of fat in them before sport. These foods are very slow to digest. This can also lead to stomach cramps. Some experts suggest that meat should be avoided because of this, and that other sources of protein should be used.

Foods that should absolutely be avoided before sport include potato chips, fried foods, doughnuts, and candy bars or other sugary foods. The one thing that you should not do is avoid all food prior to sport. Additionally, you need to make sure that you are drinking enough fluids prior to sport, including water and sport drinks. Without proper hydration, you can experience the same stomach cramps that you might experience after eating too much food before sport, eating too close to participating in sports, or in eating the wrong foods before sport.

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Wednesday, July 27, 2016

How Alcohol Causes Beer Bellies

Beer bellies, we have all seen them, some of us have them.  Some people display them with pride and other people work hard to rid themselves of the beer belly in search of the six pack abdomen.  Ironic isn’t it?

How Alcohol Causes Beer Bellies

Calories in Alcohol Causes Beer Bellies

Alcohol contains a huge amount of calories, after consuming only a few beers you have drank enough calories to compare it to a small meal.  When you consume more calories than you burn, fat is formed.  To the calories contained in the beer you can add the calories in the snacks you have while drinking the relaxing cold beer and the lack of exercise you avoid doing while relaxing to drink it.

Slowed Metabolism in Alcohol Causes Beer Bellies

Alcohol is a depressant which slows down your metabolism.  Slowed down metabolism means your body is burning less calories, it isn’t metabolizing what you put in it and the sugars are stored as fat. The body also metabolizes the alcohols in your system before it uses the calories we have stored in our bodies.

When you drink you eat or snack.   Alcohol usually causes us to crave greasy and high fat foods. You have already slowed down your metabolism due to the depressant effect of the beer.  So now you begin to eat and consume even more calories that your body will store as fat due to the slowed metabolism.

The Body Reacts to Alcohol and Causes Beer Bellies

Beer contains hops and hops contain an estrogenic compound.  Excess estrogen creates an imbalance in the hormones of both men and women which causes the body to store more fat in the belly region.

The body reacts to alcohol as it would a toxin because that is how the body regards it. The body quickly sends the toxin off to the liver to be cleaned, processed and gotten rid of.  A toxin in our body takes priority over anything else; the body looks out for number one.  By the liver processing the alcohol you are actually preventing your body from processing fat and thereby increasing your beer belly.

Beer is a depressant or relaxant. When you get home from a hard day at work and pop the top on that cold beer and sit down in your recliner in front of your television you have just taken another step toward increasing the size of your beer belly.  This effect causes you to avoid exercise and you begin to lack in caring for your physical fitness needs.

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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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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.


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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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