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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, December 31, 2016

Ten Tricks For Your Body

The problem of excess pounds is becoming increasingly burdensome for both sexes. Along with the sound advice on diet, exercise, sleep, we will reveal some tricks that will help in maintaining or regaining your silhouette.

1. Healthy Sweets

Ice cream, chocolate and cookies are very tasty, but we can get the daily requirement of sugar from other healthier foods that also accelerate the fat burning, energizing us and contain antioxidants, vitamins and minerals: fruit. It is recommended to eat a pound of fruit a day, after meals. This habit will also improve your digestion!

2. Dry Bread Or Toast

If the hunger sensation does not go away and makes you eat more than normal, we recommend you to eat a slice or two of dry bread or toast, crackers, pretzels, etc. These “brushwood” are meant to absorb the gastric juices and to “cut” the feeling of hunger.

tricks for your body

3. Eating Often Is Better Than Eating A Lot

In exchange for rare but nourishing meals, it is advisable to eat less but often; it is good to grab just a few bites all the time. Large meals will expand the stomach, thus will increase the hunger, and will cause you to eat more to feel full. Therefore, the small meals, even if frequent, will shrink your stomach.

4. The Goodies You Cannot See You Will Eventually Forget

Avoid shopping in a supermarket, because the aesthetic and appetizing view of the products will make you to you buy an entire refrigerator. A full refrigerator has negative effects on your appetite, because every time you will be near it, you will tend to open it and take something good out of it from the stuff you just bought. The refrigerator should be as empty as possible and contain fruit, vegetables and foods that require no preparation and can be consumed as they are.

5. Hot Drinks

Hot drinks have a calming effect, even for hunger.

6. Brush Your Tongue

Brushing your teeth is not equal to a good oral hygiene. Saliva, the tongue and cheeks can accumulate a few bacteria that can build up in the networks.  Trough swallowing they can reach further into the stomach and intestine, influencing the local flora, causing constipation, accumulation of toxins, digestive disorders development and finally unleash a whole chain of “disorders” that are hard to stop, which has among other effects, the obesity.

7. No Fats

Almost any animal product contains fat, just that some products contain more fat than others do. Eat chicken or fish and low-fat dairy (milk, cheese, cream, etc.).

8. Odors That Inhibit Hunger

A series of studies have revealed the inhibitory interference of odors on hunger, therefore it is considered that the smell of mint and apple has an inhibiting effect on hunger.

9. The Detox Diet

Once every few months it is indicated to have detox diet. A detox diet can be obtained through various methods, but the healthiest are those based only on fruits, vegetables and tea.

10. Climb Stairs And Walk

It would be ideal to spare some time each evening for a long walk, alone or together with a good company. Walking is very healthy for both physical and mental condition.

Wednesday, December 28, 2016

7 Easy Ways to Tone Your Arms

Have you noticed an excessive amount of flab when you hold your arms up? In most cases, there is something that you can do about that flab. You simply need 7 easy ways to tone your arms. You will be amazed at how little effort it takes to make huge changes.

tone your arms

Age and Flab

Flab can occur for a wide range of reasons. The four most common causes are excess weight, weight loss, lack of exercise, and age. Of these causes, age is the one that you can do the least about. Age happens to all of us, and it brings about its own set of problems, including arms that don’t look well toned.

This doesn’t mean that you should try to keep your arms toned. The minute you stop your efforts, flabby arms will quickly become a part of your life, and as you get older and older, there is even less that you can do to combat the problem, short of cosmetic surgery.

7 Ways to Tone Your Arms

  1. Use hand weights regularly. These are small weights that are three to five pounds each. Any kind of exercise that you do with these weights will benefit your arms. Soup cans can be used as well, but they are harder to hold, and not nearly as effective.
  2. Pushups are essential. Push ups tone the back of the upper arm tremendously. Pushups can be done on the floor, or against the wall. Do what you are capable of, as opposed to what is easiest for you. Do a few sets each day – it only takes five minutes.
  3. Backward pushups or tricep dips – To do this exercise, use a sturdy chair and extend your body in front of the chair. Place your hands on the seat of the chair and do push ups with your arms slightly behind you.
  4. Pull ups – if you have access to a sturdy bar that can support your weight, use it to do pull ups. Ten pull ups each day will make a great deal of difference.
  5. Eat Right – make sure that you are getting the right nutrients and vitamins. Remember that protein is essential for building and strengthening muscles.
  6. Get plenty of rest – sleep is a time when muscles repair themselves, and this is important for toning your arms. Also, only workout three to five days a week, alternating the muscle groups that you are working to give muscles a chance to repair.
  7. Simply flex those muscles. Flexing your muscles will actually exercise them as well. Use this as an excuse to flex in the mirror as often as you like.

Professional Help to Tone Your Arms

If these tips for toning your arms are not working, you may benefit greatly from the help of a professional trainer. A professional trainer can take note of your problem areas, and design moves that will help to tone those areas specifically. Often, you will only need to work with a professional for a couple of sessions to get the information that you need to tone your arms effectively.

Sunday, December 25, 2016

6 Outdoor Exercises for Mental and Physical Improvements

Working out doesn’t only need to involve going to the gym, having to deal with the crowds, and feeling uncomfortable. As a matter of fact, there are plenty exercises you can do right in the great outdoors and you don’t need to worry about purchasing any sort of expensive equipment. When you workout outside, you not only get to enjoy the weather but you can be more focused, making your workout even more a success.

1. Push-ups

There are many activities you can do outdoors that will work your uppers. This includes push-ups. To do a push up correctly, you should put your hands palm down on the floor, thumbs in, making sure your arms and hands are shoulder width apart. Make sure your legs are straight out, with the balls of your feet on the floor as well. Raise your arms so that your body weight is being supported by both your hands and feet (also known as a planche), and raise yourself up and down, making a push-up.

workout outdoors

To make sure you are doing this correctly, your elbows should be at a 90 degree angle, and your head should face forward. Do not allow your belly to touch the ground, and keep as straight as possible. In the beginning you will only be able to do one, if that, but the more you practice, the more you will be able to do. This will give your arms an ideal workout. Although you can do a push-up in many different ways, this is the most basic variation.

2. Dip and Curls

Dips and curls are a great way to shape your thighs, triceps, and even your abs. If you have a bench nearby, or even a tree trunk, you are going to need it. Sit on the edge, and hold onto the front side of the chair or trunk. Once you are holding on for a little support, inch your way forward until you are no longer sitting on the edge. Extend out your left leg and rest the left heel to the ground. Bend your elbows so that they are straight back, and lower yourself using your arms. Keep those abs tight and then pull that left knee towards your chest. Make sure not to bend your elbows beyond a 90 degree angle. Hold, then extend the left leg back out, making sure you are not touching the ground, and then do the other side. You can do four to six reps with each leg which is one set. Try to complete three full sets.

3. Squats

Just like push-ups, squats will come in different variations as well. Squats are a great workout to complete outside, and will work your glutes, legs, and if done correctly with tightening your abs, it can help that center area as well. You probably have heard that doing a squat is like going to sit in a chair, and indeed it is! You will want to keep your legs about shoulder width apart, keep your head straight, and you can put your arms straight out, or on your hips. Gently lower down as though you are going to sit in a chair, but stop when your upper leg area runs parallel to the floor (if you can go that low). You will want to be sure your knee caps do not go over your toes because this means you are not completing the squat correctly. You can do three sets of about fifteen each. There are several ways to do squats, but this is the very basic one.

4/ Crunches

Now that you have some ideas for your uppers and lowers, you will want to work that mid zone. Just as you can do crunches or other abdominal exercises at the gym, you can do them outside as well. You will want to be sure you are not on a hard surface or on rocks. Lay on your back, put your feet so they are flat on the floor and your knees are up, but only about shoulder width apart. Place your hands towards the tips of your ears, engage your abdominal, and crunch up. Do not sit all the way up but instead, you want to push your chest and head up towards the sky. You will hurt your back otherwise. Do several of these, and enjoy the beautiful nature’s scenery! These also come in various versions but for beginners, these basic crunches are ideal.

5/ Jumps

A great exercise that you probably have not done in years is jumping jacks. You do these by jumping your legs out towards the side, and raising your hands for a clap over your head, simultaneously. These are great because you can do them between your other exercises to get your heart rate really going. If jumping jacks aren’t your thing, you can always just simply jump lightly, or jump as high as you can.  If you really want a challenge you can do a squat jump. This is when you are landing from your jump, you go deep into a squat position, then raise to jump from there.

6/ Up The Hill

Using a hill to workout can also be of great benefit. The steeper the hill, the better! If you really want to work out your legs, sprint up the hill as fast as you can, while pumping your arms. You will want to be very careful that you do not hurt yourself so if you are not a runner and have never done these before, start with a walk, then a jog, then work your way up to a sprint. Once you have gotten up the hill, walk back downhill. How many times you repeat this will depend on the size of the hill. If it is a large hill, only do this about three to four times. If it is a short hill, do it about six to seven times. Be sure to use discretion because only you know what you body can handle which working out.

Other Fun Outdoor Exercises

Don’t forget that in the great outdoors we also have lakes, and ponds. If you are allowed to, go for a swim which will be a great workout. If you happen to have a pool, use it to your advantage. Swimming is very healthy for you! If you enjoy scenery, look into going on a hike on local trails.

walk outdoor workout

Walking is very beneficial for your heart and you can go almost anywhere even without trails. Don’t forget to dance! Although you may not want to do this where someone can see you, if you have a private backyard and want to try something out of the ordinary, put on some music and dance. This is a great cardio workout that is also quite fun!

Working Out With a Partner

While it is great to work out by yourself, you can also benefit from working out with a partner in the great outdoors. There are several exercises you can do together while enjoying the sun and each other’s company.

Start with a wheelbarrow push-up. This will help in toning your shoulders, chest, abs, glutes, and triceps. Basically, you get down in push-up position as we previously discussed, only you are going to have your partner hold up your ankles. You are probably familiar with the wheelbarrow race and this is just like that only you stay still, and do push-ups as you normally would. Make sure your back is straight as well as your legs. You want to look like a wheelbarrow, hence the name. Do as many as you can!

You can also do tree limb Pull-up with your partner. It will work your shoulders, biceps, and upper back. Grab a tree, or even a monkey bar, and grab the bar or branch with your palms facing you. Tilt your head back slightly so that your chin is raised a bit. Cross your legs at the bottom and have your partner help you as you go. Try all you can to pull yourself up without having to rely on your partner, and do as many as you possibly can. While this is a very hard exercise, overtime you will get better and your partner may no longer need to assist.

Another great workout to complete outside with your partner is something called foot-to-foot bicycle. To do these, lay on your back, keeping in mind that your feet will be against each other. Press your feet together against your partner, and lift them off the ground so that your calves run parallel to the ground. Hold in your abs tight, put your hands towards your ears, and as you pull up your torso area, your left knee will go in towards your chest, and so will your partners. You will be working together in your workout by working against each other creating a little resistance. You don’t need to move fast, and hold each time, before doing the other side. Both sides once will equal one rep. You should be able to do about twenty reps.

Using Nature as Your Equipment

You can always get really creative and use nature as your own personal gym equipment. For example, if you have a tree trunk or picnic bench nearby, you can do step ups on them. Put your hands on your hips, step up using one leg, nice and slowly so you feel the strain, and then come back down using control. Do the same for the other leg completing ten to fifteen on each side, for three sets. These will work your legs including hamstrings, and the glutes.

workout outdoors nature

If you have a branch nearby, use it to complete chin-ups. Grip the branch with your hands, and with all your strength, pull your body up so that your chin is right above the branch. These are very hard, but as with anything else, the more practice the better. These are just a couple of ideas to get you using nature as your very own gym!

What The Research Says

According to research the benefits of working out outdoors has been confirmed to be beneficial. In a recent study done at the Peninsula College of Medicine and Dentistry, published in the Environmental Science and technology, it was proven that there were benefits both physically and mentally, from working out in a natural environment. The trials were performed on 833 adults who compared both working inside and outside. Both children and adults participated and they all experienced a decrease in tension, decrease in anger, and positive engagement when working in a natural environment. Their mental well being was enhanced, and therefore, they were able to have more effective physical activity.

So you see working out in nature can really be beneficial. It is easy to do, and help you to experience the ideal workout. Be sure you stretch both before and after. Add in some cardio whether it is a walk, a jog, run, bicycle ride, and it will benefit you. If you workout outdoors, let us know if you enjoy it and feel your workout is enhanced, or if you do not prefer it.

Thursday, December 22, 2016

The Benefits of Tai Chi

If you want to lose weight, improve your physical condition, improve your general health, and even strengthen your mental state, you may want to seriously consider the benefits of Tai Chi. Tai Chi is a form of martial arts.

tai chi

Tai Chi Is Suitable for All Ages

Before you decide that Tai Chi isn’t for you, get the mental pictures of kung fu kicks and breaking boards with Karate chops out of your head. That is not what Tai Chi is about. Tai Chi is suitable for all ages, all sexes, and even for all physical conditions.

If you are older, overweight, have back problems or other health issues, you can still do Tai Chi, and more importantly, you can still reap the multitude of benefits that come from the practice of Tai Chi as well.

Benefits of Practicing Tai Chi

Tai Chi improves balance, which is particularly important to you as you age. It can lower your blood pressure and strengthen your heart. It improves your flexibility and strengthens your muscles. It teaches you self defense, even though it is not a violent form of martial arts.

Tai Chi is a very peaceful type of martial arts. The moves are gentle and even beautiful to many people. When you spend a couple of hours doing Tai Chi each week, you will find that you are more relaxed, that you sleep better, and that you have more happiness in your life. Many existing health problems will also be vastly improved, if not cured altogether.

Where to Learn Tai Chi

While going to a martial arts studio that offers Tai Chi is most common, there are other ways to learn this valuable martial art. Many gyms that offer exercise classes are now also offering Tai Chi lessons. Additionally, there are many great videos for beginning Tai Chi that you can purchase. You can even purchase lessons on video over the Internet.

Decide what will make you the most comfortable. If you do not feel that you would be comfortable doing the moves in front of a room full of people, go with the DVD or video option, or call your local martial arts studio to see if private lessons are available.

Friday, December 16, 2016

5 Side Effects of Anabolic Steroids

Anabolic steroids are the drugs which are similar to testosterone and are generally given to patients who have testosterone deficiency. Doctors often prescribe anabolic steroids to boys having certain genetic disorders or children who have a delayed puberty.

anabolic steroids

Furthermore, anabolic steroids are often by athletes since it’s considered as a drug which can enhance physical performance. The common anabolic steroids which are prescribed by doctors include Nandrolone such as Durabolin and Fluoxymesterone like Halotestin. Although anabolic steroids may apparently have certain health benefits, its detriments far outweigh its benefits. Here are the top five side effects of anabolic steroids:

1. Natural Hormone Inhibition

The inhibition of natural hormones is one of the major side effects of anabolic steroids. Our body’s endocrine system automatically shuts off natural hormone production when we artificially inject hormones into our body. There’s a particular process called ‘Homeostasis’ which our body conforms to. Whenever there is an excess of a certain hormone, the endocrine system of our body puts a check on the organ or gland which produces the hormone. Since anabolic steroids are a testosterone supplement, the body sends a message to slow down natural testosterone production by the testicles. Only when a person completely stops taking anabolic steroids, the inhibition on natural testosterone production is lifted.

2. Steroid Leads to Liver Damage

A number of research studies have pointed to the harmful effect anabolic steroids have on our liver. Since our liver is essentially a filtration system of the body, any anabolic steroid which is ingested orally passes through the liver. Research has also shown that anabolic steroids reduce the excretory function of the liver. Especially the steroids containing 17- alky dramatically reduces the liver’s excretory function. Excessive anabolic steroids may even cause a cystic bleeding condition of the liver.

3. Steroid Effects on Blood Lipid Profile or Cholesterol

Anabolic steroids are known to reduce good cholesterol and increase bad cholesterol. The HDL cholesterol ((high density lipoprotein) is considered as good cholesterol whereas the low density lipoprotein or LDL is regarded as a type of cholesterol which leads to cardiac problems. The HDL on the other hand protects the arteries by channelizing unused cholesterol to your liver. Although a few steroids have a mild effect on blood lipids, the majority of steroids have harsh effect on HGH.

4. Steroids and Baldness

Anabolic steroids can hasten the process of balding of the men who are predisposed genetically to balding. Anabolic steroids often contain Dihydrotestosterone (DHT) and DHT reacts very strongly with the scalp. Since a majority of steroids are derived from Dihydrotestosterone or are created from it, the chances of steroids eventually leading to baldness is quite high.

5. Stunted Growth

Prolonged intake of anabolic steroids should be avoided by teenagers as some steroids have the potential to stunt growth rates. Particularly the aromatizable steroids contain ingredients which prematurely close the epiphysial cartilage, resulting in a shorter adult height of the individual.

In most countries, anabolic steroids are only sold with a doctor’s prescription. However, a growing number of people are buying anabolic steroids for apparent health benefits without a doctor’s prescription.

Monday, December 12, 2016

Easy Exercises for Leg Flexibility

Do you have any idea how important your legs are? Do you take them for granted? Do you assume that they will still serve you as well at the age of 60 as they do at the age of 30? The chances are good that they won’t. In fact, as you age, your legs will lose a great deal of flexibility. You need easy exercises for leg flexibility.

leg flexibility

Start with the Back Muscles

Before you think about strengthening your legs for flexibility, you first need to strengthen your lower back muscles. This is true for any other part of your body that you want to strengthen. While strengthening the back muscles first does serve to protect the back from harm, it also serves in making it easier to strengthen your limbs as well.

The easiest way to strengthen the back muscles is to lie down on the floor, and keep one leg straight. Bend the other leg at the knee and bring that leg up towards your chest – as close to your chest as you possibly can. Hold it there for at least ten seconds. Bring the leg back down, and cross it over the straight leg, allowing that knee to touch the floor. Hold this position for about ten seconds. Repeat these moves with the other leg, and do the routine about five times for each leg.

Progress to the Hips for Flexibility

You need strong, flexible hips, so you have to do some strengthening exercises in this department as well. Hold onto a chair or counter, and raise one leg out to your side as far as you can. Turn your ankle in and out about ten times before bringing the leg back down.

This exercise can be done lying down as well. Lie down and spread your legs apart as far as they will go, and then turn your ankle in and out about ten times. In this position, you can work both hips at the same time.

Keep the Legs Strong for Flexibility

Lie down with your knees bent. Keep your feet flat on the floor. Straighten one leg and tighten up the muscle on top of the thigh. As you tighten this muscle, try to straighten the leg at the knee even more. Raise the leg one to two feet off of the ground, and be careful to keep the small of your back firmly on the floor while you do this. Repeat this exercise for each leg.

Standing up and hold onto a chair or other support. Gently move your straight leg back as far as you can, without arching your back. Keep your knee straight. When you’ve gone back as far as you can hold that position for about ten seconds. Repeat ten times for each leg.

Friday, December 9, 2016

How to Stay Motivated During Exercise

Motivation is the key to success for most things in life. Motivation comes from a wide range of sources, and this is especially true when it comes to motivation for exercise. You need to find motivation to begin exercise, and motivation to continue during exercise.

how to stay motivated during exercise

Motivation to Start Exercising

There are many reasons why you should start exercising, and those reasons become your motivation. Do you want better health? Do you want to be in better shape? Do you want to fit into a certain item of clothing, or do you have a special event coming up? These are all forms of motivation to start exercising.

Like anything else, however, it comes down to how important something is to you. How important is your health? If you want to live a long, healthy life, it should be one of your highest priorities, and that should be all of the motivation that is required to start an exercise program. Starting, of course is the easy part. Sticking with it is a bit harder.

Motivation to Continue Exercise Sessions

You’re hot, you’re huffing and puffing. You aren’t quite sure of the moves, and you’re sweating like a pig. Now, you need motivation to continue the exercise session that you are participating in. Quitting would be so easy at this point, but you can’t quit!

First, consider how much longer the class or session will be. Most exercise classes only last an hour. An hour is actually a very short period of time. Think about how good you will feel by completing the session, even if your moves weren’t perfect. Think of how much good this is doing your body. Think of that item of clothing or that event. Take a deep breath, remember that there will be an end to it, and continue on!

Motivation to Start a New Exercise Session

You made it through an exercise session, and the time for the next session is nearing. You remember sweating and gasping for air. Your muscles are still sore. How can you motivate yourself to attend another session? Are you going to quit now?

Remember that exercise can actually become a habit, and for some people, it can become an actual addiction – and this could be a good thing for you. Attend this session and see how it goes, and of course use the motivation advice for continuing in a current session. Write down the reasons you want or need to exercise, and refer to that list often – particularly right before an exercise session is supposed to start – and you will always find your motivation.

Monday, December 5, 2016

How to Start Body Building for Beginners

To start body building a beginner needs to realize that they are in fact a beginner.  This means starting from step one.  Make sure you are healthy enough to body build and make a plan for body building that will help you reach your goals safely and effectively.

Get a Physical and Clearance from Your Doctor

This may sound like a step you think you can skip over but it is an extremely important step.  Not only do you need to make sure that you are physically able to begin body building, your doctor can help determine that the body’s organs and hormones are balanced so that you will achieve your goals. You will want to supplement protein, adding too much can be dangerous so you will want to discuss the amounts of protein you need to consume with your doctor.  Do not skip this step, if your body is not functionally appropriately you will not make the gains in body building that you can make until all your systems are functioning appropriately.

Select a Gym or Build Your Home Gym

You need to have a specific place determined to do your workouts.  You can either choose a gym that is convenient for you to get to or make your own gym at home.  When starting out, many find it best to start at a gym.  At a gym you have trainers available to ensure that you are performing the exercises and lifts correctly.  They can also help you set up a workout schedule and routine.  When looking for a gym check monthly fees, location, types of equipment available, hours of operation, make sure the equipment is kept up and the place is clean.

If you are going to work out at home, you must be motivated to do so.  It does have the advantage of no fees, no waiting for equipment and the ability to let you work out anytime you choose.  One thing to note is that if you work out at home, alone you will have no one to spot you, which could be dangerous.  For a home gym, to start you will need a weight bench with a leg extension/leg curl attachment and a set of adjustable dumbbells.

Start with a Beginner Body Building Workout

Don’t make the mistake of trying to do professional level work outs when you are just starting.  Instead begin slowly and progress.  You should start with a full body workout 3 times a week on non-consecutive days.

Suggestions for Full Body Workout, 3 days a week include (DB) Dumbbell bench press, DB Pullovers, DB upright Rows, DB curls, DB squats, DB lunges, one arm rows, lying leg curls, calf raises, leg extensions, bent over lateral raises, overhead triceps extensions and 75 degree incline DB bench press.  Start with a set being 10 to 12 repetitions of each exercise and perform 2 sets resting one minute between sets. Perform cardio work outs on the days you are not doing full body workouts.  Slowly increase the number of sets you do every few weeks as you feel you can.

Sunday, November 27, 2016

Tips on How to Gain Weight Fast

gain weight fast

Those who never need to gain weight never seem to understand what the problem is. They simply think that if you eat more junk food, and do less exercise, you will gain weight. For some people, this is true, but for others who have a high metabolism, this isn’t quite the case. Unfortunately, for those who can gain weight in this fashion, the weight gained is very unhealthy.

Tip #1 – Gain Weight Fast with the Right Foods

Most people who have trouble gaining weight simply are not eating the right foods. They think that they can load up on hydrogenated fats or trans fats to gain weight, because this causes weight gain for those who are at their normal weight, or overweight.

In fact, you do need fats to gain weight – but you need the right fats. These fats are found in eggs, animal fats, coconut oil, dairy products such as butter and cheese, and in essential oils. Be very careful of the fats that you are consuming. Also make sure that your diet is full of protein and fiber, as these are essential for building muscle, which is the best weight to gain.

Tip #2 – Gain Weight Fast by Eating Often Enough

Whether you are trying to lose weight or gain weight, you must fuel your body with food. Experts have agreed that you should never allow yourself to feel really hungry. To avoid this, you need to eat every two to three hours, but you don’t need to eat full meals that often. Instead, eat a full meal, and then a few hours later, eat a healthy snack that is full of protein and alternate back and forth in that manner from the time you awake in the morning, to the time that you go to bed at night.

Tip #3 – Gain Weight Fast with the Right Exercise

If you are underweight, you cannot realistically expect to gain weight by sitting around. You need to exercise to build your muscles, as this is what gives you healthy weight. The workouts that you should be doing should be for the purpose of strengthening the muscles, as opposed to burning calories. While you need aerobic exercise for a strong heart, this typically burns a lot of calories, so you may want to limit that activity while you are trying to gain weight.

Instead, you should be doing strength training exercise. This is the type of exercise the builds muscle, and it is essentially resistance exercises that you require, such as weight lifting, or working with resistance bands.

Tuesday, November 22, 2016

What is the P90X Diet?

p90x diet

Everyone is talking about P90X these days, but if you haven’t heard of it, you may wonder what it is. When most people talk about P90X, they are talking about an awesome workout program. What many people don’t talk about, however, is the diet plan that accompanies the workout. What is the P90X Diet?

P90X Diet Breakdown

This is a thirteen week diet plan that focuses on using physical activity and the right food choices to help you lose weight and build muscle. The plan was developed by Carl Diekler, and is sold through Beach Body. Between the meal plan and the exercise plan, your stamina should increase, which in turn increases your metabolism – allowing you to lose weight and build muscle.

P90 X Diet Phases

The P90X Diet is conducted in phases. In Phase 1, you will eat foods that are very high in protein. This is the fat shredder phase. The second phase is the Energy Booster. Here, you will use a combination of proteins and carbohydrates, as well as low fat foods to boost your energy levels. Phase 3 is the Endurance phase. Here, you will eat complex carbs, lean proteins, and low calorie fats. This is meant to increase your stamina and endurance.

One of the nice things about the P90X Diet is that you may actually feel like you are eating all of the time. This means that you won’t have to suffer through any hunger pains, and the foods that are allowed are quite common and easy to find in any grocery store.

P90X Workouts

Included with the 13 week diet plan are twelve DVDs. These DVDs lead you through a variety of different workouts, all designed to target certain parts of the body, or to provide you with certain types of exercise, such as strength training. There is a planned workout regimen for each day that you can follow, and you can also have access to online support for the meal plan and the workout plan.

Does the P90X Diet work? It does work if you follow the plan. Even the United States Military encourages members of the armed forces to use P90X to stay in shape, or to lose weight if that is needed.

Saturday, November 19, 2016

What to Look for When Buying a Hydrotherapy Tub

Hydrotherapy tubs, also known as spas, whirlpools, and hot tubs, are highly beneficial. While these were once only found in health spas and health clubs, more people are opting to purchase these beneficial tubs for their homes, for more frequent use. You need to know what to look for when buying a hydrotherapy tub.

hydrotherapy tub

The Space You Have for a Hydrotherapy Tub

Hydrotherapy tubs were once very large, and required a great deal of space. This is no longer the case. Today, you can purchase a hydrotherapy tub that will fit into the same amount of space that a regular sized tub fits into. The standard length for a regular bathtub is thirty to thirty-six inches wide and about 60 inches long.

If your hydrotherapy tub will be replacing the bathtub that you have now, make sure that you get one the same size. Also consider the odd shape of the hydrotherapy tub, to make sure that it will fit in your space, without looking out of place, and without causing any space issues.

Using a Hydrotherapy Tub

Hydrotherapy tubs these days can be very fancy, with tons of features. They can also be very confusing to use. Have a clear idea of what it is that you want from your hydrotherapy tub, such as the ability to change the pressure of the water coming from the jets, the ability to move the jets to different angles, and built in sanitation systems. Unfortunately, if you don’t know how to make use of these features, you are just spending money that you don’t need to spend. Make sure that you are getting what you want – nothing more, and nothing less.

Quality of Construction

Price is always a concern, but quality is a higher concern considering that this isn’t something that you can just throw out in the garage if you aren’t happy with it. You need to look for the highest quality hydrotherapy tub within your price range.

While features matter a great deal, the quality of the tub mainly focuses on the materials used for its construction, and the quality of work in that construction. Take the opportunity to view the tub that you will purchase in person, and carefully consider the materials that it is made of and how well those materials are crafted to form your tub.

At the same time, realize that the electrical components of the tub must also be of high quality. Check to see how those components are protected from water, and do a bit of background research on the manufacturer of the controls.

Tuesday, November 15, 2016

5 Weirdest Fitness Equipments Invented

The diet and exercise industry is huge. These industries really cash in on our need and desire to be physically fit – to the tune of trillions of dollars. Over the decades, numerous different exercise systems and equipment have been developed. Some of it is good and effective. Some of it is bad and dangerous. Some is just plain weird. What are the 5 weirdest fitness equipments invented?

fitness equipment

Why Weird Fitness Equipment is Invented

First and foremost, inventors of exercise equipment tend to look towards how well their device will benefit us from a physical fitness standpoint. Because the competition in the fitness industry is so vast, they are always looking for a way to make their equipment stand out from the others. This often results in weird equipment.

The thing about it is, no matter how weird it is, if you believe it will be effective, and you find it interesting or funny, you are likely to buy it. These inventors and manufacturers know this – so we get stuck with a great deal of weird, and even ineffective fitness equipment.

The 5 Weirdest Fitness Equipment Ever Invented

  1. Dumbell Phone – The dumbbell phone is a phone receiver with a dumbbell attached to it. The concept is that you can work out your arm each time you answer the phone. Naturally, it didn’t sell very well.
  2. Coin Operated Fitness Equipment – This is a device found in Japan, and operated with coins – like a vending machine. You stand on the footpads, and the machine moves you – you do not move. The machine promises to strengthen your core, but there is no evidence that it actually does.
  3. GyroGym – This exercise equipment resembles a large hamster ball. While it is a lot of fun – providing you don’t get sick to your stomach – it has very little benefit from a fitness standpoint, but it takes up a great deal of room, and cannot be used indoors due to its size.
  4. Aquavee Portable Swim System – This is essentially a large rubber band that is attached to your body while swimming to provide resistance. Because water provides its own natural resistance, this piece of exercise equipment was always thought to be a gimmick.
  5. Velcro Shoes – Velcro shoes were sold with a Velcro pad, and the purpose was to provide resistance while walking in place on the pad. There are many more effective ways to walk and add resistance than this system, and those methods wouldn’t be nearly as boring.

Should You Invest in Questionable or Weird Fitness Equipment?

As weird as some of the fitness equipment out there is, you can be sure of one thing. It is all rather pricy. This alone should cause you to pause and really consider what it is that you are buying. Never buy any expensive fitness equipment without first getting the opportunity to try it out for yourself.

Often, if the equipment is really any good, it will be made available in your local gym or health club. Visit the gym and try it out, and if it is really expensive, try it out multiple times before making a purchase. For weird or strange fitness equipment, learn to look past the gimmick side of the equipment, to discover whether the fitness equipment will really be beneficial for you from a physical standpoint before making that purchase.

Finally, do not purchase any expensive fitness equipment that does not offer a money back guarantee. Ideally, you should be able to get a refund within ninety days of your purchase, but sixty or thirty days is acceptable for some types of equipment.

Saturday, November 12, 2016

5 Popular Exercises in Pilates

exercises in pilates

Pilates has numerous exercising methodologies to promote muscles growth and improve overall strength of the body. Pilates requires intense focus to control the movement of muscles, and it helps in increasing flexibility and control on body movements. Pilates is based on concentration, centering, efficient movement, precision and breathing. It is considered to be beneficial during pregnancy but the classes should be undertaken under the guidance of a specialist during pregnancy. The five most popular Pilates exercises are:

1. The Hundred

the hundred pilate exercise
The exercise helps in relaxing neck muscles and reducing neck pain but you need to do the exercise correctly and you should immediately stop the movement which hurts you. For starting this exercise, start by lying flat on the back, and exhale as you lift the shoulders and head up towards the knees. Then lift the arms to parallel position and draw the knees towards chest, and lift the lower legs in a table position. Inhale and exhale as you pump the arms beside the body.

For the Advanced method, your head and legs should extend outward at either a 90 degree angle or a 45 degree angle. It is essential that you stop this exercise, or use an alternative position if you experience back pain. You can see the advanced position below.

2. Rolling Like a Ball

rolling like a ball
The exercise helps in massaging the spine and promoting balance. You start by sitting straight and then bend your knees as you pull against your chest. The feet should be kept in table position. Wrap the arms around the legs and tighten the muscles, and lift the feet to floating position and balance your weight. Inhale and flatten the belly and rest the forehead on the knees and balance the weight on your bottom. You have to pull in the tailbone and enable the body to roll on the floor to the back but prevent the upper shoulder from hitting the floor.

Repeat the process to roll yourself, and balance your weight. Many people who participate in the rolling like a ball exercise report that it is a great exercise because it is not only physically beneficial, but it also serves as a back massage depending on the surface that you use.

3. Saw

saw pilate exercise
It promotes flexibility of spinal cord and muscles. Saw include a number of stages – set up, warm up, engagement and recovery. In the set up stage, you sit on floor and pull the feet in front. Allow the hands to move freely on side and inhale for five seconds and exhale after holding in position for five seconds. Pull the toes out and press the heels outward. Pull one arm pointing to the front and other pointing behind. Reach the toes and move the hands in sawing position.

Men seem to find this exercise to be particularly beneficial in getting rid of belly fat, and of course women will also find that the exercise is extremely beneficial in this area as well.

4. Roll up

roll up pilate exercise
Roll up helps you to promote spinal articulation, and strengthen the legs and abdominal muscles. You will have to lie on your back and keep the legs together in the position such that the toes point to the ceiling and arms are on the sides. Lift the arms above head and inhale for five seconds. Pull your chin towards the chest and roll the body up to sitting position. Try to stretch toward the toes. Inhale and hold for five seconds in the position and then exhale as you roll back to floor.

While this exercise may resemble a traditional sit up, it isn’t an actual sit up. If you are doing the exercise correctly, it will be done slowly, and you will note that there is no back pain involved. If you do feel back pain, avoid this exercise or use an alternative method for this exercise.

5. Teaser

The exercise helps in improving flexibility and strengthening spinal muscles. Lie on the floor and pull out your arms above your head. Pull the knees and feet to the floor, and the back should be placed on the floor mat. Lift legs in 45 degree angle, and point toes to the ceiling. Pull out your arms and shoulder to touch the toes.

Some people have difficulty in balancing themselves with this exercise. If you are having trouble, start out with the one leg teaser, which is pictured below, and allows you to keep one leg on the floor. Just be sure to change legs that are on the floor so that all of the muscles are properly worked.

Wednesday, November 9, 2016

Top Nutritional Tactics for Gaining Muscle

If you want to gain some muscle mass, you cannot achieve it through exercise and weight training alone. You need to devise a diet plan that optimizes your nutrition because you need particular healthy foods to aid in developing your muscle mass properly. It does not matter what your gender is, whether you are tall or short or already physically fit or a couch potato. Nutritional elements are relatively the same when your goal is gaining muscle mass.

gaining muscle

Important Universal Tactics

You must break up your meals each into five or six mini-meals rather than the basic three square meals a day. Breaking up your meals will provide a foundation for continuous energy throughout your day instead of the peaks and valleys three square meals provide. Staying hydrated by drinking plenty of water is important too – at least 8 glasses a day or more is optimal.

Rely on fresh foods only. Processed or manufactured foods will have food dyes, chemicals and preservatives that can sabotage your quest for building muscle mass. Stick with fresh fruits and vegetables as well as fish, poultry and lean cuts of meat. Protein should count for at least 25% of your daily calories, making a conscious effort to introduce it into each mini-meal. Carbs and fat content should hover around 25% of your daily calorie consumption each day.

Great Food Hints

Look to lean meats, poultry, eggs, fish and even cottage cheese for your sources of protein. Seeds, nuts and a variety of beans are great sources of protein as well as fiber, a component in food that fills you up. Bypass dairy products with a high sugar content such as cheese and yogurt. Stick with the low-fat dairy choices available.

When you select carbohydrates for your mini-meals, choose complex options such as fruits, vegetables, berries and whole grains. Broccoli, spinach, blueberries, oats, bran, brown rice and apples are just a few examples of the complex carbohydrates. Complex carbs take longer to break down so the body processes it and slowly releases energy so you never experience that mid-morning or mid-afternoon slump. To give you an example of the bad (simple) carbohydrates to avoid, it is pretty much any rice, bread or pasta product that uses refined white flour and sugar. Simple carbs end up making you feel sluggish.

Selecting the fat for your diet is rather simple when you know which ones can be counted as the “healthy” fat. The oils and fatty foods that contain mono-unsaturated fats and omega 3 fatty acids are good for you. Examples include eggs, nuts, olive oil, flaxseed, avocadoes and salmon. Avoid processed foods like ice cream, salad dressing, mayonnaise, chips and other junk food.

If you stick to a specific workout schedule, be sure your mini-meal before your exercise period includes some extra complex carbs for an energy boost. And on your days off from exercise, increase your water intake to avoid overeating. Consuming the right foods in five to six mini-meal portions throughout the day for steady body fuel is important, especially if gaining muscle is your primary goal.

Sunday, November 6, 2016

Five Least Effective Exercises

Knowing the five least effective exercises can help you avoid wasting time during your workout. Following are five moves that may prove to do little more than cause aggravation as you try to reach your goals. Avoiding these exercise activities can help you avoid injury as well.

effective exercises

1. Military Press or Lat Press Behind the Head

Each of these moves involves moving weight from above and behind your head down to your shoulders. The problem with these moves is they require perfect form in order to be effective, and in order to avoid injury. This move has the potential to cause the following problems:

  • Torn rotator cuff
  • Limited mobility in the shoulders
  • Cervical vertebrae injury if the bar hits the neck

2. Upright Row

This weight exercise requires you to pull weights up to your chin with palms facing down. This approach can lead to shoulder impingement because the nerves may become pinched. Avoid any exercises that require you to pull weight up under your chin.

3. Target Area Exercises

Using exercise to target a certain area may be tempting but this is a very ineffective approach to working out. Fat loss does not occur in certain areas of the body as a direct result of exercise. Basically, you can expect to lose weight in the last place you gained it first, followed by areas in which you have carried fat cells longest.

The body holds on to fat carried in older cells longer. The newest ones go first, followed by progressively older ones. There is no way to remove fat from a specific area using exercise. However, toning the muscles in the region can help.

Anyone who wants to lose weight in a specific region can do so by continuing to use aerobic exercise and proper diet. Gradually, the results will become readily apparent and the work will pay off.

4. Poor Form on Treadmills

The treadmill has great potential as a cardiovascular wonder machine, especially if the machine has inclines for added resistance. However, it can be very easy to use poor form on this type of machine, making the workout far less effective. Slouching, leaning in on the hand supports and walking under pace can lead to injuries, misalignment, and few results.

5. Any Exercise that Pushes You too Hard

Any exercise that causes your body great discomfort and distress is counterproductive. If you find your muscles are so sore that you can’t move following an intense workout, you are not likely to follow through consistently. The key to getting into shape and staying in shape is consistency.

Intense workouts can lead to injuries very easily. Work at a comfortable pace, putting for effort without excessive straining. Discomfort is a sign that you are pushing too hard. Trying to fit a year’s worth of exercise into one day is counterproductive. Consistent exercise that suits your level of ability and your lifestyle is ideal.

Wednesday, November 2, 2016

10 Easy Ways to Help You Build Muscle Strength

build muscle strength

Building muscle strength does not mean that you need to spend every waking moment in the gym. While building muscle strength does require spending some time spent in the gym, there are changes you can do in your daily routine outside of the gym as well.

Determine If You Want to Add Mass or Simply Build Muscle Strength

When working out to build strength you need to predetermine whether or not you also want to build bulk.  You can add strength without building bulk by limiting the number of repetitions you do.  Limiting your cardio workouts will also improve strength.  You should limit the cardio sessions to once or twice a week with a maximum of 30 minutes moderately paced sessions.

Change the Way You Exercise to Build Muscle Strength

Tip #1 – Lengthen your body.  Stretch it out.  When you stretch out or up and make your body long you increase the difficulty in moving.  This causes resistance which will help to increase your strength.  Increase the distance of your body movements when performing an exercise.  Place a book under your hands or feet while you do lunges or pushups or if you have stairs in your home place your hands or feet on the stairs to increase the difficulty of performing the exercise, which uses more muscle and builds more strength.
Tip #2 – When beginning to exercise to build strength, most people want to start working their weak muscles immediately.  The fastest way to build strength throughout your body is to focus first on the largest muscle groups.   Build your core first and then proceed to weaker muscles.
Tip #3 – Instead of doing a full sit up, only lift your torso up half way or less to increase the strength in your abdominal and back muscles.
Tip #4 – Lower the number of repetitions you do. By doing this, you can increase the amount of weight you lift, the muscle strength used in a particular exercise and you recover faster.  Lower repetitions build strength without adding mass to your muscle.  If you want to add mass, increase the number of repetitions you do of each exercise.
Tip #5 – When you reach the lowest position in a lunge or pushup, pause to a count of 5 and hold it there.  This increases the amount of strength it takes to lift your body back up.
Tip #6 – Force your body to work at balance while exercising.  When able to do so, lift one foot into the air.  Forcing your body to balance uses muscle strength increasing that strength.
Tip #7 – Twist or rotate your body while you are doing your usual workout.  Adding a twist of the torso when you are doing a sit up or a lunge can quickly add to your strength.
Tip #8 – Time your Rest Periods – Take very short rest periods throughout your exercise program.  If you take extended rest periods you are not getting the full benefit from the workout.

Changes in Diet and Nutrition to Build Muscle Strength

Tip # 9 – 2 hours before exercise eat a combination of protein and carbohydrates. Protein helps build muscle and the carbohydrates will give you increased energy to burn during your workout.
Tip #10 – After completing your workout drink a protein drink.  Protein helps build and repair muscle.  This can be a sports drink that is high in protein or a whey protein powder that is mixed with skim milk.

Sunday, October 30, 2016

What is Involved in the Brazilian Butt Lift?

A hundred years ago, nobody realized how much importance would be placed on the shape of a persons butt – but today, that is a reality. Everyone wants a nice looking behind, and they will go to just about any extreme to get it. What is involved in the Brazilian Butt Lift? There are two types of Brazilian Butt Lift that you can consider.

Is it Cosmetic Surgery?

One type of Brazilian Butt Lift is actually a form of cosmetic surgery. This is also known as butt augmentation – similar to breast augmentation – where the butt is essentially either made to be bigger, or to be shaped differently than it is naturally shaped. To make this happen, fat is taken from another area of the body, and injected into the fat cells of your buttocks. The fat is purified before it is injected. This requires hundreds of injections, in most cases. This type of cosmetic surgery is not suitable for everyone. For example, if you are really thin and have no extra fat on your body that can be used, you may need butt implants instead of injections.

Is it a Workout?

The other type of Brazilian Butt Lift is a workout routine. This routine was developed by Leandro Carvalho, and is sold through Beach Body. The workout is designed to work the muscles in the buttocks so that the butt is reshaped and lifted. Classes are available worldwide for this workout, but you can also purchase DVDs that you can use at home. Swimsuit and runway models have made this a very popular workout.

The workout consists of working the three major muscle groups in the buttocks, and promotes the slimming of the hips and thighs. This alone gives the butt a different shape, but on top of this, by working the major muscles in the buttocks, the butt is also lifted – without surgery.

Which Brazilian Butt Lift is the Right Choice?

The right choice for you, between the workout routine or cosmetic surgery, depends on to what extremes you are willing to go to in order to have a nice looking, shapely butt. For some people, the cosmetic surgery choice is the only feasible option simply because of the way that they are naturally built. For others, the workout is the better option.

Because any type of surgery has risks associated with it, and because it can be extremely expensive, your best option is to invest in the workout first, and see if that will work well for you. If it doesn’t work for you – and it should if you are doing the workout as often as you should be – only then should you consider cosmetic surgery.

Wednesday, October 26, 2016

What is the Insanity Workout?

If you are in the market for a new exercise workout, or you are just getting into working out, you may have heard about the Insanity Workout, and decided that you might like to try it. Before you being, you need to know what the Insanity Workout is.

insanity workout

What Exactly is the Insanity Workout?

The Insanity Workout is a collection of 10 DVDs and a meal plan that is guaranteed to show results within sixty days of use.  The workout uses an interval training style, using bursts of energy and exertion, instead of continual movement.

Each DVD begins with a warm up that lasts three to five minutes. You will then have thirty seconds of high intensity exercise, followed by one minute of low intensity exercise. This is followed by forty five seconds of high intensity exercises, and another minute of low intensity exercise, followed by sixty seconds of high intensity exercise, and another minute of low intensity exercise, and finally ninety seconds of high intensity followed by another minute of low intensity. This is called going up the pyramid. Following this, you come back down the pyramid, doing the entire routine – or intensities – in reverse.

Is This the Right Program for You?

The Insanity Workout is touted to be one of the hardest, most intense workouts to ever be put on DVD. What this means is that it is not designed for beginners, although a beginner could benefit from it. Do not expect, however, to go from being a couch potato to working through an entire workout with any degree of ease.

With that said, if you are not in good physical condition to begin with, you should probably look at a program that is more suited to people who have not been working out, or for beginners, and work your way up to the Insanity Workout program.

Don’t Be Confused

Many people confuse the Insanity Workout with the book that was written by Susan Powter – Stop the Insanity. While both deal with weight loss, the Insanity Workout is a collection of ten DVDs with workouts, and not a book. Susan Powter wrote Stop the Insanity, and the Insanity Workout was produced by Shaun T, and is sold through Beach Body.

Saturday, October 15, 2016

How to Measure Fitness

If you’ve been working out, and you are the proper weight for your age, gender, bone structure, and height, you may think that you are in top physical condition. The sad fact is that this isn’t necessarily true. You can never just assume that you are in great shape – you must confirm it. You need to know how to measure fitness in the truest sense.

measure fitness

Tools to Measure Fitness

In order to determine how truly fit you are, you will need some tools to help you determine this. You will need a flexible measuring tape, a hard yard stick, a watch or stopwatch, duct tape, and another person to help you out. You should also have a pen and paper handy for recording information.

Measure Your Aerobic, Muscular, and Flexibility Fitness

To measure your aerobic fitness, take your heart rate, walk one mile as quickly as you can, and then take your heart rate again. This can be done outside or on a treadmill. Write your heart rate before and after the walk down. Count the number of beats for ten seconds and multiply that number by six to get your heart rate. You will also need to note the amount of time that it took you to complete your walk.

For the muscular fitness test, do as many pushups as you can do without stopping to rest. Speed does not matter. Write down the number of pushups that you complete before stopping – and don’t cheat! To record your flexibility, place the yardstick on the floor, and mark the fifteen inch mark with the tape. Sit next to the yardstick with the soles of your feet even with the mark. You must keep your knees from bending, and another person can hold them down for you. Using your arms, reach toward your toes as far as you can, and measure the distance with the yard stick. Write this information down.

Measure Fitness with your Body Composition

When you measure your body composition, you are essentially checking the circumference of your waist and your body mass index. This is done with the measuring tape. Measure your waist at the most narrow point and write this information down. Weigh yourself and divide your weight by your height, using pounds and inches. Square this number and then multiply by 703. You can also use free online tools to determine your BMI. Again, write this information down.

Repeat these steps in four to six weeks to see if you’ve made any improvements. If you have, you weren’t in top physical condition. If your numbers have remained the same, you are probably in the best condition that you could ever be in, assuming that the numbers are good to begin with.

Wednesday, October 12, 2016

How Does Exercise Help?

Everywhere you go, you will hear that you need exercise. You will hear it at the gym, you will hear it at your doctor’s office, and you will see it in magazines and on the television. These days, you can’t even visit a website without seeing or hearing that you need exercise. You may be more inclined to get the exercise everyone says that you need, however, if you are more aware of how exercise can help you.

how exercise help

The Benefits of Aerobic Exercise

Aerobic exercise can be fun, and it is incredibly good for you. It doesn’t have to be tedious, and it doesn’t have to take place in an Aerobics Class. Dancing is aerobic exercise. Walking or running is also considered to be aerobic exercise. This type of exercise not only gives your muscles a workout, it also gives your heart a healthy workout. This type of exercise can also make your lungs stronger, allowing you to breathe air in more deeply. This in turn makes it easier for the oxygen to get to all systems in your body, improving their overall condition and keeping them strong and healthy.

The Benefits of Strength Training

Strength training is especially important as this is what keeps your muscles the strongest. Strong muscles support your frame and your bones, and can actually reduce joint pain. An important benefit of strength training is that the more muscle you have, the more calories you will burn when you are at rest and when you are exercising, which will help to either reduce your weight, or keep your current weight in check.

The Benefits of Flexibility Training

As we age, flexibility training becomes more and more important. It is flexibility that actually helps us to avoid breaks, and to keep our joints strong and healthy. You will also be able to avoid sprains and strains when you increase your flexibility. There are flexibility programs and exercises for all sexes and all ages, and you will be able to find a program that suits your unique body and situation.

It isn’t a question of choosing one of these types of exercise to see how exercise helps a variety of problems. Instead, it is a question of incorporating all three types of exercise into your life, devoting time to each type at least twice a week, for approximately thirty minutes at a time. While you will reap benefits of one type of exercise, without including the other two, the most benefit comes from using all three types of exercise regularly.

Thursday, October 6, 2016

Best Veggies for Sport

If you participate in sports, what you eat matters a great deal. Of course, what you eat matters a great deal even if you do not participate in sports. Those who do play sports, however, want to know what the best vegetables are to consume before and after physical activity.

best veggies sport

Raw Vegetables Are Best

When you cook vegetables, you are taking away a vast portion of the nutrients that are contained in the vegetables. So, regardless of the vegetables that you choose to consume, eat them raw as much as possible.

Some vegetables aren’t as tasty raw, and depending on how they were grown, some aren’t as healthy. If you will be eating raw vegetables, make sure that you are purchasing organic vegetables – those that were grown without the use of dangerous pesticides. Otherwise, you will need to cook these vegetables for safety purposes.

Natural Vegetables vs. Processed Vegetables

Often, those who participate in sports will purchase special drinks, such as those that are full of vegetables for better nutrition. While this isn’t a bad idea, and you should do this, you should also realize that these drinks should never be used to replace vegetables that you eat, as opposed to those that you might drink.

Even though these drinks have vegetables, in pureed form, the process itself takes away some of the nutrients that are found in raw vegetables. Drink these beverages, but make sure that you are eating vegetables as well.

Which Vegetables are Best?

Aside from being raw, there are vegetables that are better than others – especially if you are playing sports. Avoid light colored vegetables, and go with the darker colored vegetables. Green vegetables are essential. This includes lettuce of all varieties, celery, peppers, and other green vegetables. Carrots are great as well. Potatoes and corn are good for you, depending on how they are prepared, but these are not necessarily the best veggies for sport.

The great thing about these vegetables is that they can be consumed before, during, or after a sporting event or practice. Just be careful about adding to these veggies. For example, dipping a stick of celery in Ranch Dressing is delicious, but not necessarily healthy. This doesn’t take away from the celery, but it does add a lot of unnecessary fat and calories that you may want to avoid.

Tuesday, October 4, 2016

Tips for Chest Work Out Exercises

tips chest work out

If you are not sure of proper weight lifting techniques speak to a personal trainer to learn how to correctly perform the lifts. You will need to maintain good shoulder health by training and stretching the shoulder and rotator cuff. When training your chest it is important that you balance your chest training with back training.

Building Balanced Muscle with Chest Work Out Exercises

To begin to build your chest muscles you need to determine what strength level is necessary for you to gain chest mass.  Devote yourself and train with intensity and volume to promote definition of the muscles.  You should include both high-volume and low-volume workouts. Pre-fatigue the chest muscles prior to workouts with dumbbell chest flies before doing Barbells or Bench presses. Work the chest from various body planes and different grips for definition and building of the muscles.

Working the Back Muscles for Chest Development

Training your back muscles for can benefit your chest work out in several ways.  Neglecting to work your back muscles can lead to bad posture like rounded shoulders or a hunched over appearance.  Weight lifters who have bad posture are like rounded shoulders are at a greater risk of injury to the shoulder.

Developing the back muscles will help make your chest look bigger; it also maintains symmetry and health.  You should always work the back muscles when working the chest at a ratio of 2 to 3 back exercises for every 1 chest exercise you do.

Maintain Healthy Shoulders for Chest Work Out Exercises

Without healthy shoulders you cannot continue to work your chest. The shoulder muscles are a major group for building the chest and they must remain healthy. Do you lifting on a flat bench or decline bench, avoid incline for working chest muscles for your shoulder health.  When using the bench in incline you are using your anterior deltoid muscles and you are risking injury to your rotator cuff because your arms are not at midline.  Your arms are actually above shoulder level with the bench inclined severely increasing the risk of should injury such as shoulder impingement syndrome or rotator cuff injury.

Friday, September 30, 2016

The Negative Impacts of Overtraining

There is no question that working out has so many benefits. When it comes to working out properly, there are many things you are going to need to know. For example, what you should be consuming, how to move as you do exercises, how many sets you should be doing, how much weight you should be lifting, and the list goes on. One thing that many do not consider is how often we should be working out. When we workout too much this is known as overtraining. We want so bad to drop those pounds, or build those muscles that we overwork ourselves. It is important to understand that this is not healthy! Just as not working out is bad for us, so is overtraining.

Why Overtraining is Bad

Overtraining is bad for several reasons. First off, when you do too much cardio the levels of cortisol will greatly increase. Cortisol is a hormone that can create both stress and make you gain weight. Obviously, this gives you the complete opposite effect of what you are trying to accomplish.

cardio training

When you over train other hormones will not work properly as well. Both norepinephrine and epinephrine will increase in levels as well which will decrease your desire to eat. This is not good because you need to eat, even more so when you are training. Now, instead of optimal recovery, your recovery time will take even longer. You are not taking in enough calories, and you may even begin showing signs that you are over working and over training yourself.

Symptoms of Overtraining

There are many symptoms that come along with overtraining and you may be experiencing them and not even know it. You may notice that injuries are occurring frequently and can’t explain why. This happens to be a symptom of over training along with soreness in your muscles that do not seem to want to go away. For women, your menstruation may be off. Both men and women may feel as though their heart is racing even when they are at rest. You can have depressed feelings, be even more susceptible to getting an infection, lose motivation, or have trouble sleeping. You also may experience loss in appetite as well as overall, feeling irritated. If you have been working hard at the gym and find yourself not taking proper rest, it is just a matter of time before you begin to experience these symptoms.

Other Damage Done by Overtraining

When you over train there are many other negative things occurring. It will begin to suppress your immune system, making fighting off infections a big challenge. Your body gets “suppressed” by trying its best to constantly recover, that all the energy goes toward fixing the damage instead of where the energy should be going.

As we previously mentioned, your heart rate will be quite fast even during rest. You body is in overdrive which is why this occurs. Even your bones can be negatively impacted as well. Just because you can’t see damage, doesn’t mean it isn’t there. Both your bones and muscles hurt when you over train. They receive damage that is microscopic and because you are not allowing enough time to heal, the damage stays that way and proceeds to worsen. Your body then weakens and what was a little damage are now major sprains or tears.

How to Resolve Overtraining

If you think you may be overtraining your body, there are ways to resolve and reverse the issue. First off you can start by not working out so much. Next, eat a diet that is made up of high carbohydrates, proteins that are lean, and fats that are healthy. Your body has lacked these things from over working yourself so you will need to compensate for that loss. It is also recommended you take both hot and cold baths or showers, use a sauna, or get massages. These will help to get your blood properly circulating once again, which will also enhance your immune system to where it should be. Be sure that you also reduce the amount of weight you are training with as well as the number of repetitions. Be sure you are taking breaks, meaning only working out 4 -5 days a week, and relaxing in between.


Now that you have a better idea of if you are overtraining, you can fix it, and prevent it in the future. The last thing you would like to do is literally work against yourself. If you are trying to lose weight and you do too much cardio, you may gain weight. If you are trying to gain muscle and over train in doing so, you will cause far more harm than good.

If you can shed some light on this topic we would love to hear about it! Whether you find that you over train, or know someone who does, please share your opinions and experience with us.

Monday, September 26, 2016

Best Exercises for Back Problems

At some point in your life, you will probably experience some level of back pain. This pain could be caused by an illness, by overuse of the back muscles, from sleeping in an uncomfortable bed, or from any number of other causes. Regardless of the cause, you need to know the best exercises for back problems.

Walk Tall

Walking is by far the best exercise for back pain and back problems. Stand up straight with your shoulders back, your buttocks tucked under, and your abs tight, and simply walk. It doesn’t matter how fast or slow you walk, as long as you walk. This exercise, done properly, helps to strengthen your core muscles in the back, and then, regardless of anything else you do, those muscles are able to withstand a great deal more. Try to walk at least thirty minutes each day, without stopping, keeping your posture in check while you do so.

Simple Stretching

Stretching exercises do more than stretch muscles to prepare them for exercise – they can also strengthen and lengthen the muscles, leading to less back pain. Remember that stretching should feel good. It should not hurt. Don’t just stretch the back muscles either. Make sure that you start at the top and work your way down – from the neck down to your feet. Do the stretches slowly. A full body stretch should take about ten to fifteen minutes, and the movements should be very gentle.

If you aren’t sure what to do, concentrate on how you feel. Do you feel the muscles stretching? If so, you are doing fine. If you are still unsure, there are numerous stretching videos that you can obtain that will show you exactly what to do.

Remember the Main Cause of Back Pain

Most people believe that the main cause of back pain is overstraining the back muscles. While that is definitely a cause, it isn’t the main cause. People who spend the majority of their time sitting experience the most instances of back pain. This is because most of us do not sit correctly – with our feet flat on the floor, sitting up straight with the abdominal muscles pulled tight and the shoulders back.

If you spend a lot of time sitting, you will also need to spend more time focusing exercise designed to prevent back pain as well.

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.