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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, 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.

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.