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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.

Sunday, June 26, 2016

How Long Should You Exercise?

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

how long should you exercise

What the Experts Say about How Long You Should Exercise

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

Understanding the 30-60-90 Rule

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

How to Get the Amount of Exercise You Need

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

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

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

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Saturday, June 18, 2016

How to Get Rid of “Love Handles”

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

love handles

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

How to Get Rid of “Love Handles” with Diet

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

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

How to Get Rid of “Love Handles” with Exercises

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

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

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

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

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

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Sunday, June 12, 2016

Electrolyte Imbalance and Leg Cramps

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

electrolyte imbalance leg cramps

Dehydration Causes Electrolyte Imbalance and Leg Cramps

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

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

Supplements for Electrolyte Imbalance and Leg Cramps

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

Medications and Medical Conditions Related to Electrolyte Imbalance and Leg Cramps

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

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Friday, June 3, 2016

Proven Ways to Boost HGH Output

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

boost HGH output

Three Ways to Increase HGH Easily

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

Change Your Workout for Greater HGH Output

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

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

What about HGH Injections?

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

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.