When you’ve got a busy schedule crammed full of meetings and work, you don’t have time to mess around with your workout. You want to get the best results possible for the time you invest – the good news is that you can get extra benefits with just a few simple changes to your workout!
1. Keep proper form.
One of the most common mistakes in exercise is not maintaining the right form during the workout. Bad form can lead to muscle pain and stiffness but, more importantly, bad form prevents you from burning as many calories as you normally would. Maintain good posture during exercise and you’ll build more muscle faster!
Take giant steps.
During your cardio workout, take deep, wide steps to shape up your thighs and buttocks. By taking a larger step than normal, you require more effort from your muscles – more effort equals more strength and shapeliness. Short, shallow steps don’t place enough stress on the muscle to produce fast results, but when you change to bigger movements, you start to see serious muscle taking shape. The same concept is true for running as well: runners who take long, deep strides burn more calories and cover more distance than short-striders.
Listen to your breath
During a cardio workout, check your breathing to see how hard you’re truly working. If you can carry on a conversation with ease, it’s time to increase intensity. How to know when you’re at the right level? The general rule of thumb is that when you can sing the national anthem but need a breath after every phrase, you’re most likely at the appropriate level for your needs. You should never work out so hard that you can’t talk or begin to feel faint.
Double up your workouts.
Add weights to your cardio routine (or vice versa) and you can start to see results within three weeks! You really see the best of both worlds by using interval training. Interval training is highly effective because you introduce your body to a new challenge every five minutes or so. Traditional cardiovascular exercises focus on building aerobic capacity while weightlifting concentrates on increasing muscle strength. Combining the two into one interval training workout means you get benefits from both!
Add variety.
The fastest way to become disillusioned with your workout is to do the same thing over and over again, plus your body can become conditioned to the movements and fail to burn as many calories as you would like. Avoid all this by surprising your body with new and different challenges at least once a week. If you typically run several times during the week, try hiking at a nearby park. If you’re a Spinning devotee, take a Pilates class instead. The ultimate switch-up for most exercisers is swimming: an exercise that requires much more aerobic and muscle strength that imagined. Do a few laps in the pool and you’ll see what I mean.
Challenge yourself.
Set a goal for yourself every week that is beyond your normal effort. Try lifting weights that are five pounds heavier than you normally use, or walking three miles daily rather than two. Small goals like this are easily attainable and can make big changes in the results you see from your workout.
Introduce yourself to stretching.
Stretching is sometimes the crazy uncle of the exercise family – nobody really wants to talk about it, but the fact is stretching is key to getting more out of your workout. Stretching assists in muscle recovery from strenuous workouts and can prevent soreness that might stop you from working out. Your entire body feels more comfortable when you have strong, flexible muscles. Spending a few minutes when you wake up and again before and after your workout really add up in terms of flexibility.
Don’t exercise on an empty stomach.
Sure, it may seem efficient to work out when you haven’t eaten in hours but in reality it’s a bad decision. When your body’s fuel supply is low, you start feeling sluggish and slow – definitely not the ideal mood for a productive workout. An empty stomach does not equal more calories burned.
9. Snacks, not meals, provide the best fuel.
After dining at the all-you-can-eat buffet, you may feel like you should work out just to compensate for overeating, but don’t do it. Exercising on a full stomach can lead to cramps, upset stomach, and/or diarrhea because your body is trying to digest the meal and also provide you with energy at the same time. The best way to fuel your body without nasty side effects is to have a small snack 15 to 30 minutes before you exercise. Ideal snacks include foods with adequate carbohydrates: bread, cereals, and rice.
Drink plenty of water.
You’ve heard it over and over, but it really is true: water will help you lose weight. Water helps fill your stomach to stop hunger pangs and keeps you alert throughout the day. When you become dehydrated, your entire body slows down and works much less efficiently. Working out causes you to lose hydration through sweat, so it’s important to replace lost water after a workout.
We all run short on time these days but by incorporating one or more of these simple strategies you can maximize your workout time and see fantastic results fast!
Fitness Equipment
Tuesday, February 28, 2006
Monday, February 27, 2006
Treating an Exercise Injury
You’re moving along, having a great time getting fit, when all of a sudden you twist your ankle or heft the weight the wrong way. What do you do when you receive an injury from exercise? The first rule is, don’t panic! The vast majority of exercise injuries turn out to be simple and fast healing, so the odds are on your side. There are some specific steps to take for different injuries, so it’s important to read through the following and be prepared for any accidents or injuries that may decide to come your way. Take steps to make yourself aware of appropriate treatment and you just may prevent a serious injury.
By far one of the most common injuries of all exercises is the twisted ankle. Whether you are walking, running, or rollerblading, sometimes it just takes a moment of slipped concentration or stepping on an unexpected object that throws your balance off, even if just for a second. Unfortunately that second is enough to soundly wrench your ankle and send you stumbling to the ground. While your pride may be wounded, it’s probably your ankle that hurts more. If you are in a safe area, remain seated on the ground and assess the situation. DO NOT REMOVE YOUR SHOE! The number one rule for twisted and sprained ankles is to never remove your shoe until you are in a place that you can stay for several hours. If you take your shoe off and the foot swells up, you may be forced to walk over some unpleasant ground before reaching a place to rest. Leaving the shoe on also offers a small measure of support for walking. Gently probe your ankle with your fingers, making sure that nothing is broken. If you are confident that the injury is nothing more than a twist, get to your feet and try to walk a few steps. If you are unable to do so, locate someone to help you. On the other hand, if your foot is able to bear some weight, head back to your home to take some preventative action. Even if you think your ankle is fine, you should take at least a few hours to recover.
Once you are home, follow the R.I.C.E. plan: Rest, Ice, Compression, and Elevation. Find yourself a comfy place to spend the next few hours, then have a seat and place your foot on several stacked pillows to minimize the amount of blood flowing to the foot. If swelling occurs, it will trap blood in the vessels in the foot and create more pain for you. Whether or not you see swelling, place an ice pack on the ankle for approximately 15 minutes. The ice will help constrict the blood vessels to lessen the pain. You may want to use a compress during the icing to force swelling down. Allow yourself at least two days of rest to provide maximum recovery time to your ankle. Rushing back out to exercise is only paving the way to future injury.
Another common exercise injury is tendonitis in the elbows or wrists, brought on by weight lifting. You may be perfectly fine one day and feeling shooting pains the next, because tendonitis can be subtle and remain fairly hidden until the moment you pick up an object the wrong way. If you notice some pain but exercise anyway, you’re only aggravating the situation. Your first move to treat tendonitis should be to cut back on your weight training. Go down to a lower weight or, if the pain is severe, stop training altogether. Allow your body several days to make a healing attempt on the injured tendons. If needed, use ibuprofen for pain and try to keep track of when you feel pain and what brought it on. After several days of rest, your pain may subside. When that happens, don’t immediately go back to your previous weight. Instead, begin with a much lower weight to test your arm strength. If no pain appears, then gradually increase over the next several weeks. If the pain returns, try another few days of rest. Some people do eventually have to resort to surgery to correct tendonitis but that should be used only as a final option. Many former weightlifters now use other methods of strengthening like Pilates, resistance bands, and others. You can maintain physical strength without the use of weights.
One final common injury that occurs during exercise is a dog bite. This is a serious wound and should not be taken lightly. If you are following your exercise route and encounter an unfriendly dog, take some simple steps to defuse the situation. Avoid looking him in the eyes since dogs consider that a threat. Turn sideways and slowly move away, getting some kind of object between you and the dog if possible. Do not make fast movements that might agitate the dog. If you see that the animal is going to attack, drop to the ground, roll yourself into a ball and cover your head with your arms. In most situations help arrives within minutes. Fast-moving exercisers like runners, joggers, rollerblader’s, and bicyclists are far too frequently targets of dogs, so keep an appropriate distance between you and any dogs as you go about your workout.
Knowing a few simple steps to preventing and treating injuries may save you hours of pain and distress later on, but don’t let the fear of injury deter you from fitness! The best way to avoid injury is to have a strong, healthy body and that requires exercise!
By far one of the most common injuries of all exercises is the twisted ankle. Whether you are walking, running, or rollerblading, sometimes it just takes a moment of slipped concentration or stepping on an unexpected object that throws your balance off, even if just for a second. Unfortunately that second is enough to soundly wrench your ankle and send you stumbling to the ground. While your pride may be wounded, it’s probably your ankle that hurts more. If you are in a safe area, remain seated on the ground and assess the situation. DO NOT REMOVE YOUR SHOE! The number one rule for twisted and sprained ankles is to never remove your shoe until you are in a place that you can stay for several hours. If you take your shoe off and the foot swells up, you may be forced to walk over some unpleasant ground before reaching a place to rest. Leaving the shoe on also offers a small measure of support for walking. Gently probe your ankle with your fingers, making sure that nothing is broken. If you are confident that the injury is nothing more than a twist, get to your feet and try to walk a few steps. If you are unable to do so, locate someone to help you. On the other hand, if your foot is able to bear some weight, head back to your home to take some preventative action. Even if you think your ankle is fine, you should take at least a few hours to recover.
Once you are home, follow the R.I.C.E. plan: Rest, Ice, Compression, and Elevation. Find yourself a comfy place to spend the next few hours, then have a seat and place your foot on several stacked pillows to minimize the amount of blood flowing to the foot. If swelling occurs, it will trap blood in the vessels in the foot and create more pain for you. Whether or not you see swelling, place an ice pack on the ankle for approximately 15 minutes. The ice will help constrict the blood vessels to lessen the pain. You may want to use a compress during the icing to force swelling down. Allow yourself at least two days of rest to provide maximum recovery time to your ankle. Rushing back out to exercise is only paving the way to future injury.
Another common exercise injury is tendonitis in the elbows or wrists, brought on by weight lifting. You may be perfectly fine one day and feeling shooting pains the next, because tendonitis can be subtle and remain fairly hidden until the moment you pick up an object the wrong way. If you notice some pain but exercise anyway, you’re only aggravating the situation. Your first move to treat tendonitis should be to cut back on your weight training. Go down to a lower weight or, if the pain is severe, stop training altogether. Allow your body several days to make a healing attempt on the injured tendons. If needed, use ibuprofen for pain and try to keep track of when you feel pain and what brought it on. After several days of rest, your pain may subside. When that happens, don’t immediately go back to your previous weight. Instead, begin with a much lower weight to test your arm strength. If no pain appears, then gradually increase over the next several weeks. If the pain returns, try another few days of rest. Some people do eventually have to resort to surgery to correct tendonitis but that should be used only as a final option. Many former weightlifters now use other methods of strengthening like Pilates, resistance bands, and others. You can maintain physical strength without the use of weights.
One final common injury that occurs during exercise is a dog bite. This is a serious wound and should not be taken lightly. If you are following your exercise route and encounter an unfriendly dog, take some simple steps to defuse the situation. Avoid looking him in the eyes since dogs consider that a threat. Turn sideways and slowly move away, getting some kind of object between you and the dog if possible. Do not make fast movements that might agitate the dog. If you see that the animal is going to attack, drop to the ground, roll yourself into a ball and cover your head with your arms. In most situations help arrives within minutes. Fast-moving exercisers like runners, joggers, rollerblader’s, and bicyclists are far too frequently targets of dogs, so keep an appropriate distance between you and any dogs as you go about your workout.
Knowing a few simple steps to preventing and treating injuries may save you hours of pain and distress later on, but don’t let the fear of injury deter you from fitness! The best way to avoid injury is to have a strong, healthy body and that requires exercise!
Sunday, February 26, 2006
Tap into the Fountain of Youth – Exercise!
Long gone are the days when ‘aging gracefully’ meant taking to a rocking chair on the front porch. Today’s seniors are more active than ever. They’re out jogging, walking, swimming, biking and hiking – and that’s just the tip of the iceberg. And, say doctors, by remaining active, they’re increasing their chances of staying healthy and young.
Exercise, say many medical researchers, is a veritable fountain of youth. Seniors who engage in moderate to strenuous exercise on a regular basis are doing their bodies a favor in more ways than one. Recent studies released by the American Diabetes Association, the American Heart Association, the National Institutes of Health and the Arthritis Foundation all support regular, moderate exercise to help prevent or treat heart conditions, high blood pressure, diabetes and arthritis. In fact, say most doctors, by including a half hour of exercise in your routine three times a week you can reduce your risk of nearly every physical condition that’s associated with aging.
“I love to travel and I exercise daily to stay fit so that I can enjoy my traveling more,” says Maddi McDonough, 66, of Pembroke, Massachusetts. “When we went to Switzerland, I was able to hike right up to the peak of Mt. Pilatus while others sat at the lodge and waited. In Alaska, I went mushing on a dog sled, and white water rafting in Colorado. I didn’t bungee jump in Australia, but it sure was tempting.”
For Maddi, exercising is walking – 10,000 steps a day, every day. Since she started walking, her cholesterol levels have dropped, her blood pressure is down and the sciatica that had confined her to bed for months at a time hasn’t reared its head in almost two years. She’s one of millions who have snapped pedometers onto their belts to join the 10,000 steps club. Walking is only one way of staying physically active, though. It doesn’t matter how you exercise, says the American Heart Association. The key is to get moving – and keep moving for about half an hour at least three times a week.
The Arthritis Foundation’s position on exercise reflects the changing attitudes of the times and the new information that research has brought to light. For decades, doctors advised patients with rheumatoid and osteoarthritis to ‘take it easy’. Not any more. Nowadays, the advice is ‘move it or lose it’. Just like muscles which atrophy if not used often, joints stiffen and become inflexible without regular use. Exercise helps keep the joints flexible, builds strong muscles around the joints and reduces joint pain. That’s not all, though, say the experts at the Arthritis Foundation. Regular exercise increases energy, promotes better sleep, controls weight, decreases depression and increases self-esteem.
And it’s fun. Just ask Marilyn Boynton, a 68 year old self-described ‘old broad’; Marilyn took up tap-dancing at the young age of 59. At one point, says the tap-dancing senior, her back hurt ‘really really bad’. Instead of retiring to her rocking chair, she joined a health club, and within a couple of months, the pain in her back had already begun to lessen.
For those who’ve been sedentary for some time, jumping right into a strenuous exercise program could cause injuries or strain. Instead, the American Heart Association offers the following advice for exercise success.
1. If you haven’t been active for a while, are overweight or have a chronic health condition, see your doctor before beginning any exercise program.
2. Choose a variety of activities that you enjoy so that you don’t become bored with just one type of exercise.
3. Wear comfortable clothing and shoes that fit well.
4. Make exercise a habit, but be flexible. If you miss a regular activity, make it up by fitting physical activity into your day another way.
5. Don’t overdo it at first. Start slow and gradually work up your endurance and ability.
6. Exercise with company. Finding a friend to work out with you can make exercise more enjoyable and help you stay on track.
7. Remember to take the time to warm up before exercise and cool down after your workout.
“Exercising is good for you,” says Maddi McDonough. “It keeps you young and healthy. It gives you a good perspective on life and makes everything more fun.”
Exercise, say many medical researchers, is a veritable fountain of youth. Seniors who engage in moderate to strenuous exercise on a regular basis are doing their bodies a favor in more ways than one. Recent studies released by the American Diabetes Association, the American Heart Association, the National Institutes of Health and the Arthritis Foundation all support regular, moderate exercise to help prevent or treat heart conditions, high blood pressure, diabetes and arthritis. In fact, say most doctors, by including a half hour of exercise in your routine three times a week you can reduce your risk of nearly every physical condition that’s associated with aging.
“I love to travel and I exercise daily to stay fit so that I can enjoy my traveling more,” says Maddi McDonough, 66, of Pembroke, Massachusetts. “When we went to Switzerland, I was able to hike right up to the peak of Mt. Pilatus while others sat at the lodge and waited. In Alaska, I went mushing on a dog sled, and white water rafting in Colorado. I didn’t bungee jump in Australia, but it sure was tempting.”
For Maddi, exercising is walking – 10,000 steps a day, every day. Since she started walking, her cholesterol levels have dropped, her blood pressure is down and the sciatica that had confined her to bed for months at a time hasn’t reared its head in almost two years. She’s one of millions who have snapped pedometers onto their belts to join the 10,000 steps club. Walking is only one way of staying physically active, though. It doesn’t matter how you exercise, says the American Heart Association. The key is to get moving – and keep moving for about half an hour at least three times a week.
The Arthritis Foundation’s position on exercise reflects the changing attitudes of the times and the new information that research has brought to light. For decades, doctors advised patients with rheumatoid and osteoarthritis to ‘take it easy’. Not any more. Nowadays, the advice is ‘move it or lose it’. Just like muscles which atrophy if not used often, joints stiffen and become inflexible without regular use. Exercise helps keep the joints flexible, builds strong muscles around the joints and reduces joint pain. That’s not all, though, say the experts at the Arthritis Foundation. Regular exercise increases energy, promotes better sleep, controls weight, decreases depression and increases self-esteem.
And it’s fun. Just ask Marilyn Boynton, a 68 year old self-described ‘old broad’; Marilyn took up tap-dancing at the young age of 59. At one point, says the tap-dancing senior, her back hurt ‘really really bad’. Instead of retiring to her rocking chair, she joined a health club, and within a couple of months, the pain in her back had already begun to lessen.
For those who’ve been sedentary for some time, jumping right into a strenuous exercise program could cause injuries or strain. Instead, the American Heart Association offers the following advice for exercise success.
1. If you haven’t been active for a while, are overweight or have a chronic health condition, see your doctor before beginning any exercise program.
2. Choose a variety of activities that you enjoy so that you don’t become bored with just one type of exercise.
3. Wear comfortable clothing and shoes that fit well.
4. Make exercise a habit, but be flexible. If you miss a regular activity, make it up by fitting physical activity into your day another way.
5. Don’t overdo it at first. Start slow and gradually work up your endurance and ability.
6. Exercise with company. Finding a friend to work out with you can make exercise more enjoyable and help you stay on track.
7. Remember to take the time to warm up before exercise and cool down after your workout.
“Exercising is good for you,” says Maddi McDonough. “It keeps you young and healthy. It gives you a good perspective on life and makes everything more fun.”
Saturday, February 25, 2006
The Easiest Upper Body Strengthening Routine
Weight-lifting is one of the fastest ways to see changes in your body but too many people are scared away from it by horror stories of women turning into bulky Schwarzenegger clones as well as torn ligaments and other afflictions. The reality is nothing like that; women will firm up, not bulk up, and when you lift weights properly there’s practically zero risk that you will injure yourself. Don’t miss out on the benefits of weight lifting any longer; start one of these simple routines and be on your way to firmer muscles right away! Follow the exercises described below and incorporate them into your exercise plan at least three times per week, and you will start to see results in as little as three weeks. Pair you’re weight lifting up with daily cardio exercise and watch your body truly reinvent itself!
Begin by assessing your current strength level. If you are a member of a gym, the staff can help you determine the best weight for you, but if you’re a home exerciser, don’t worry. Invest in a good set of dumbbells that range in weight from three to ten pounds (more if you are an old pro at weight-lifting and expect to increase your strength considerably). Hold the 5-lb. weight in your dominant hand and do as many bicep curls as you can before tiring. If you can do more than 15 curls without feeling your muscle tire, you need to use a higher weight. On the other hand, if you were only able to do twelve repetitions or less, you should probably use a lower weight until you have built up more strength. Between twelve and fifteen reps means the five-pound weight is appropriate for you right now.
Once you have identified the right weight for you, the next step is to know the right form to use. Proper alignment is crucial to avoiding injury and getting the most out of your workout, so stand up straight as you move the weight and remember to keep your shoulders back and lifted and your head high. Imagine there is a string attached to the top of your head that is pulling your body straight. If you feel yourself begin to hunch over or slouch, stop and take a deep breath and then resume your good posture. Staying in alignment earns you the most results from your workout.
Build Upper Body Strength
This is a simple routine that you can easily incorporate to your preexisting workout schedule. Simply add these exercises three to four days per week and watch your muscles become shapely and defined.
Bicep Curl (tones front of arms)
The classic move, bicep curls can be underestimated and overused if you’re not careful. It’s not just about lifting a weight up and down; when done correctly, this can be one of the most powerful moves in your arsenal. Begin by holding one weight in each hand with your palms facing inward. Rotate your arms out so that your palms now face to the front and slowly lift the weight almost one hundred and eighty degrees until your palm and the weight face your shoulder. Slowly lower the weight back to its original position and then repeat. By slowing down the speed of the movement, you force the muscle to work harder than it would with the momentum of a fast action. This develops the bicep muscle faster and better. Repeat this move for three sets of 25 repetitions for each arm.
Tricep Press (tones back of arms)
The tricep muscle can be one of the most difficult muscles to develop primarily because most people do not use it very often in daily life. Running along the back side of the arm opposite to the bicep, the tricep muscle can turn flabby and droopy without exercise. The best move to tone saggy arms is to begin standing with feet shoulder-width apart with weights in hand. Take a giant step forward with your right foot, lean forward slightly and then raise the weights behind you with your palms facing the ceiling. Raise the weights toward the ceiling as far as possible and then slowly lower. Repeat this move for three sets of 20 repetitions: on the final repetition of each set, hold your arms up and gently pulse the weight up no more than a few inches. Asking your tricep muscle to squeeze every ounce of strength out of it will start to show serious results in a short amount of time.
Overhead Raise (tones shoulders)
Shoulders can be neglected when you focus on improving the arms, but having strong, healthy shoulders is vital to many everyday movements. Strengthening the shoulders will allow the arms to grow stronger as well and improve your overall upper body muscle. Begin by standing with weights in hands about shoulder height. Slowly lift the weights overhead and then lower. Repeat the movement for three sets of 25 repetitions. This move tones the muscles that run on top of your shoulder and increase performance from the bicep. When these muscles grow in strength, they complement each other and increase effectiveness as well as turning your muscles into lean, beautiful powerhouses.
Begin by assessing your current strength level. If you are a member of a gym, the staff can help you determine the best weight for you, but if you’re a home exerciser, don’t worry. Invest in a good set of dumbbells that range in weight from three to ten pounds (more if you are an old pro at weight-lifting and expect to increase your strength considerably). Hold the 5-lb. weight in your dominant hand and do as many bicep curls as you can before tiring. If you can do more than 15 curls without feeling your muscle tire, you need to use a higher weight. On the other hand, if you were only able to do twelve repetitions or less, you should probably use a lower weight until you have built up more strength. Between twelve and fifteen reps means the five-pound weight is appropriate for you right now.
Once you have identified the right weight for you, the next step is to know the right form to use. Proper alignment is crucial to avoiding injury and getting the most out of your workout, so stand up straight as you move the weight and remember to keep your shoulders back and lifted and your head high. Imagine there is a string attached to the top of your head that is pulling your body straight. If you feel yourself begin to hunch over or slouch, stop and take a deep breath and then resume your good posture. Staying in alignment earns you the most results from your workout.
Build Upper Body Strength
This is a simple routine that you can easily incorporate to your preexisting workout schedule. Simply add these exercises three to four days per week and watch your muscles become shapely and defined.
Bicep Curl (tones front of arms)
The classic move, bicep curls can be underestimated and overused if you’re not careful. It’s not just about lifting a weight up and down; when done correctly, this can be one of the most powerful moves in your arsenal. Begin by holding one weight in each hand with your palms facing inward. Rotate your arms out so that your palms now face to the front and slowly lift the weight almost one hundred and eighty degrees until your palm and the weight face your shoulder. Slowly lower the weight back to its original position and then repeat. By slowing down the speed of the movement, you force the muscle to work harder than it would with the momentum of a fast action. This develops the bicep muscle faster and better. Repeat this move for three sets of 25 repetitions for each arm.
Tricep Press (tones back of arms)
The tricep muscle can be one of the most difficult muscles to develop primarily because most people do not use it very often in daily life. Running along the back side of the arm opposite to the bicep, the tricep muscle can turn flabby and droopy without exercise. The best move to tone saggy arms is to begin standing with feet shoulder-width apart with weights in hand. Take a giant step forward with your right foot, lean forward slightly and then raise the weights behind you with your palms facing the ceiling. Raise the weights toward the ceiling as far as possible and then slowly lower. Repeat this move for three sets of 20 repetitions: on the final repetition of each set, hold your arms up and gently pulse the weight up no more than a few inches. Asking your tricep muscle to squeeze every ounce of strength out of it will start to show serious results in a short amount of time.
Overhead Raise (tones shoulders)
Shoulders can be neglected when you focus on improving the arms, but having strong, healthy shoulders is vital to many everyday movements. Strengthening the shoulders will allow the arms to grow stronger as well and improve your overall upper body muscle. Begin by standing with weights in hands about shoulder height. Slowly lift the weights overhead and then lower. Repeat the movement for three sets of 25 repetitions. This move tones the muscles that run on top of your shoulder and increase performance from the bicep. When these muscles grow in strength, they complement each other and increase effectiveness as well as turning your muscles into lean, beautiful powerhouses.
Organically Yours - Five Reasons to Buy Organic
Nowadays many people are decidedly making smarter choices when purchasing food for themselves or their family. Organically grown foods have been increasing in popularity as people are choosing to live a smarter and healthier lifestyle. Organic farmers around the world are doing their part in preserving the quality of our ecosystem and to improve our health by growing food the way nature intended. Organically grown food gives us a naturally healthy and purely delicious food that is completely free of harmful chemicals and pesticides. Conventionally grown foods tend to carry a heavier load of pesticide than the organically grown food and these can be very harmful.
Here are five reasons why you should choose to buy organically grown foods.
Organic foods are free of additives and preservatives and therefore taste more delicious and pure.
Buying organic foods helps to reduce the dependence on all the non-renewable resources.
The organic food industry promotes healthy farmland and supports those small family owned farms that produce the organic food.
Growing organic foods help to keep chemicals out of the water supplies and help protect the farmers and other workers from having contact with harmful chemicals and pesticides.
Organically grown food is exceedingly safe for children because it is free from harmful pesticides.
Next time you’re shopping for groceries, think about how buying organically grown food can benefit you and your family. Think about choosing a food that was grown as nature intended, compared to one that had frequently been covered with poisonous pesticides and other chemicals. Would you buy food knowing that it had once been saturated with harmful chemicals? At one point in time, that was something you never would have thought about, but now today in the information age, people are more aware of what they are putting into their bodies. Now people are aware of how food is grown and produced and now people have a choice.
Some great organically grown foods to buy are apples, grapes (imported), nectarines, pears, peaches, red raspberries, strawberries, bell peppers, celery, potatoes and spinach. There are even many other foods coming to market as organic foods such as eggs, cheese, yogurt, ice cream, milk, juice, bread, soup, meat, nuts, pasta and many baby foods.
Being organic is referring to the way the agricultural products of fiber and food are processed and grown. The ecological system heavily relies on the rich soil to produce plants strong enough to withstand diseases and other pests. Organic farming means that the use of any chemicals and toxins are prohibited and work only in favor of the earth friendly habits that work with nature. In livestock, preventative measures are taken to keep the animals productive and healthy because the use of antibiotics is forbidden. Genetically modified organisms are also strictly prohibited in the organic production.
Only three categories are allowed by the USDA when labeling organic foods:
100% Organic - Means the food item is made purely and 100% of organic ingredients.
Organic Made - Means the food item is made of at least 95% organic ingredients with the remaining 5% heavily restricted and with no genetically modified organisms.
Made With Organic Ingredients - Means the food item is made of no lesser than 70% of organic ingredients with the remaining 30% heavily restricted and with no genetically modified organisms.
The USDA has set strict regulations when labeling organic foods. An organic food must contain at least 95% of organic ingredients in order for it to be labeled as “organic.” Any foods that have less than 70% of organic ingredients can not make any claims on the front of the package that it is organic in any way, but may list the specific organically grown ingredients on the side panel.
The primary barrier to most consumers of buying organically grown foods is the price. Eating healthier is sometimes more expensive than the chemically treated foods. However, as the organic food industry is steadily rising as the varieties and availabilities are increasing, the prices are becoming more competitive and more appealing. We all owe it to ourselves and our families to stay healthy by eating healthy, and it should not have to cost you an arm and a leg to do so.
Here are five reasons why you should choose to buy organically grown foods.
Organic foods are free of additives and preservatives and therefore taste more delicious and pure.
Buying organic foods helps to reduce the dependence on all the non-renewable resources.
The organic food industry promotes healthy farmland and supports those small family owned farms that produce the organic food.
Growing organic foods help to keep chemicals out of the water supplies and help protect the farmers and other workers from having contact with harmful chemicals and pesticides.
Organically grown food is exceedingly safe for children because it is free from harmful pesticides.
Next time you’re shopping for groceries, think about how buying organically grown food can benefit you and your family. Think about choosing a food that was grown as nature intended, compared to one that had frequently been covered with poisonous pesticides and other chemicals. Would you buy food knowing that it had once been saturated with harmful chemicals? At one point in time, that was something you never would have thought about, but now today in the information age, people are more aware of what they are putting into their bodies. Now people are aware of how food is grown and produced and now people have a choice.
Some great organically grown foods to buy are apples, grapes (imported), nectarines, pears, peaches, red raspberries, strawberries, bell peppers, celery, potatoes and spinach. There are even many other foods coming to market as organic foods such as eggs, cheese, yogurt, ice cream, milk, juice, bread, soup, meat, nuts, pasta and many baby foods.
Being organic is referring to the way the agricultural products of fiber and food are processed and grown. The ecological system heavily relies on the rich soil to produce plants strong enough to withstand diseases and other pests. Organic farming means that the use of any chemicals and toxins are prohibited and work only in favor of the earth friendly habits that work with nature. In livestock, preventative measures are taken to keep the animals productive and healthy because the use of antibiotics is forbidden. Genetically modified organisms are also strictly prohibited in the organic production.
Only three categories are allowed by the USDA when labeling organic foods:
100% Organic - Means the food item is made purely and 100% of organic ingredients.
Organic Made - Means the food item is made of at least 95% organic ingredients with the remaining 5% heavily restricted and with no genetically modified organisms.
Made With Organic Ingredients - Means the food item is made of no lesser than 70% of organic ingredients with the remaining 30% heavily restricted and with no genetically modified organisms.
The USDA has set strict regulations when labeling organic foods. An organic food must contain at least 95% of organic ingredients in order for it to be labeled as “organic.” Any foods that have less than 70% of organic ingredients can not make any claims on the front of the package that it is organic in any way, but may list the specific organically grown ingredients on the side panel.
The primary barrier to most consumers of buying organically grown foods is the price. Eating healthier is sometimes more expensive than the chemically treated foods. However, as the organic food industry is steadily rising as the varieties and availabilities are increasing, the prices are becoming more competitive and more appealing. We all owe it to ourselves and our families to stay healthy by eating healthy, and it should not have to cost you an arm and a leg to do so.
Wednesday, February 22, 2006
Top 5 Fitness Myths
You’ve heard the stories: weight training makes women look like Arnold Schwarzenegger, exercising on an empty stomach burns more calories, and more. While some fitness myths make sense on the surface, deeper examination proves these stories are simply made up and have little or no basis in reality. Let’s tackle five of the most common myths and check out the real story behind them.
1. No pain, no gain – Perhaps the most common myth out there is this one that says if you don’t feel pain when you exercise, you’re not doing it right. The truth is absolutely opposite: exercise done right should never be painful and professional trainers recommend that you stop your workout at the first sign of pain. The logic behind “no pain, no gain” says that you can’t expect good results without sacrificing something – twisted at best, downright sadistic at worst. Exercise should be something you enjoy or else you very quickly become disillusioned and drop it entirely. While an intense workout may create slight discomfort, it should never get to the point where you are in actual pain.
2. Training with weights bulks women up – Few women want to look like professional bodybuilders, so this myth scares thousands of female exercisers away from weights every day despite scientific evidence to the contrary. The physiological differences between male and female bodies decree that men have a higher percentage of muscle throughout the body; thus men tend to increase bulk with weight lifting. On the other hand, female bodies have a higher percentage of fat to assist with childbearing and have less muscle to build and bulk up. Weight training for women is aimed at producing stronger muscles that can take more stress and bounce back better than ever.
3. Exercising on an empty stomach burns more calories – This one seems like it should make sense since exercise burns calories and an empty stomach has no calories to burn. It seems like you would be ahead of the game! Unfortunately, it doesn’t work that way. Your body needs energy to run, so when you exercise on an empty stomach the body has to find fuel somewhere else. The body tries to provide energy while looking for it at the same time and can get overwhelmed, resulting in the risk of dizziness or even fainting in extreme situations. The smartest choice is to have a small snack about ten to fifteen minutes before working out. Carbohydrates are the best source of energy, so have a small slice of toast or a banana.
4. Crunches are the best way of firming up the stomach – Too many videos and articles send the message that hundreds of crunches are the best way to correct a jelly belly but fail to take into account that most saggy abs are because of excess fat, not weak muscles. Simply doing crunches alone strengthens the abdominal muscles but doesn’t address the layer of fat over the muscles. You may see your stomach appear to grow larger since the muscles are gaining strength underneath the fat layer. The best strategy for getting firm abs is simple: burn fat and strengthen abdominal muscles at the same time. By using a two-pronged approach, fat that covers muscles is burned and the muscles are firmed at the same time, accomplishing your goal and giving you strong, sleek abdominal muscles.
5. Protein will help build muscles – Protein can do great things for your health but it won’t help you increase your muscle strength. Too much protein in your diet can lead to unintended health risks such as kidney strain or dehydration. Extra protein also packs extra calories into your diet that can result in extra pounds – definitely not what you want. The best source of fuel for weight lifting is carbohydrates – easily digestible by the body, carbs provide fast, consistent energy for the body and allow you to continue lifting weights longer. That alone is what builds strength, not the specific kind of food you eat. Provide your body with the right kind of energy to use and you’ll be able to build muscle better.
There are many more myths about health and fitness, but the best defense against false information is education. When you are confident that you know the right plan for your body, spotting myths become easy.
1. No pain, no gain – Perhaps the most common myth out there is this one that says if you don’t feel pain when you exercise, you’re not doing it right. The truth is absolutely opposite: exercise done right should never be painful and professional trainers recommend that you stop your workout at the first sign of pain. The logic behind “no pain, no gain” says that you can’t expect good results without sacrificing something – twisted at best, downright sadistic at worst. Exercise should be something you enjoy or else you very quickly become disillusioned and drop it entirely. While an intense workout may create slight discomfort, it should never get to the point where you are in actual pain.
2. Training with weights bulks women up – Few women want to look like professional bodybuilders, so this myth scares thousands of female exercisers away from weights every day despite scientific evidence to the contrary. The physiological differences between male and female bodies decree that men have a higher percentage of muscle throughout the body; thus men tend to increase bulk with weight lifting. On the other hand, female bodies have a higher percentage of fat to assist with childbearing and have less muscle to build and bulk up. Weight training for women is aimed at producing stronger muscles that can take more stress and bounce back better than ever.
3. Exercising on an empty stomach burns more calories – This one seems like it should make sense since exercise burns calories and an empty stomach has no calories to burn. It seems like you would be ahead of the game! Unfortunately, it doesn’t work that way. Your body needs energy to run, so when you exercise on an empty stomach the body has to find fuel somewhere else. The body tries to provide energy while looking for it at the same time and can get overwhelmed, resulting in the risk of dizziness or even fainting in extreme situations. The smartest choice is to have a small snack about ten to fifteen minutes before working out. Carbohydrates are the best source of energy, so have a small slice of toast or a banana.
4. Crunches are the best way of firming up the stomach – Too many videos and articles send the message that hundreds of crunches are the best way to correct a jelly belly but fail to take into account that most saggy abs are because of excess fat, not weak muscles. Simply doing crunches alone strengthens the abdominal muscles but doesn’t address the layer of fat over the muscles. You may see your stomach appear to grow larger since the muscles are gaining strength underneath the fat layer. The best strategy for getting firm abs is simple: burn fat and strengthen abdominal muscles at the same time. By using a two-pronged approach, fat that covers muscles is burned and the muscles are firmed at the same time, accomplishing your goal and giving you strong, sleek abdominal muscles.
5. Protein will help build muscles – Protein can do great things for your health but it won’t help you increase your muscle strength. Too much protein in your diet can lead to unintended health risks such as kidney strain or dehydration. Extra protein also packs extra calories into your diet that can result in extra pounds – definitely not what you want. The best source of fuel for weight lifting is carbohydrates – easily digestible by the body, carbs provide fast, consistent energy for the body and allow you to continue lifting weights longer. That alone is what builds strength, not the specific kind of food you eat. Provide your body with the right kind of energy to use and you’ll be able to build muscle better.
There are many more myths about health and fitness, but the best defense against false information is education. When you are confident that you know the right plan for your body, spotting myths become easy.
Tuesday, February 21, 2006
Bodybuilding Nutrition
People involved in bodybuilding often need to approach nutrition from a different point of view then the rest of us. While most people need to be concerned about limiting the amount of calories they consume per day, bodybuilders must ensure that they take in enough calories to compensate for those that they burn off during their workouts.
Because of this, many bodybuilders find that eating 5-6 meals spread out over the day works better for them then 3 larger meals. But how much should be eaten during each meal? Contrary to popular belief – just because bodybuilders need more calories daily doesn’t mean that they don’t have to count too!
The key to establishing a beneficial diet to advance bodybuilding goals is simply to eat in moderation at every meal. One of the best ways to do this is with the Mediterranean diet.
The key benefit to the Mediterranean diet is rooted in the fact that it is balanced and draws energy in appropriate proportions from these three dietary sources. Because the diet is balanced by definition, your body does not end up trying to function while being completely “out of whack.”
With the Mediterranean diet you can obtain the extra energy boosts necessary for body building without causing your overall caloric and energy levels to end up out of balance.
Of course, it’s useful to keep in mind that eating a proper diet with lean meat, fruits and vegetables, and no junk food probably won't get the results you are looking for because it's hard to consume what it takes to build muscle from just food. This is where bodybuilding supplements come in.
The top bodybuilding supplements used by the best athletes are whey protein shakes, creatine monohydrate, L-Glutamine, prohormones and a vitamin/mineral supplement.
Other nutritional products designed to keep you healthy and looking great are meal replacement shakes, nutritional bars and low carb snacks.
These items are merely scratching the surface of the many complex layers of healthy nutrition and supplementation for bodybuilders, but it certainly gives you a head start!
Because of this, many bodybuilders find that eating 5-6 meals spread out over the day works better for them then 3 larger meals. But how much should be eaten during each meal? Contrary to popular belief – just because bodybuilders need more calories daily doesn’t mean that they don’t have to count too!
The key to establishing a beneficial diet to advance bodybuilding goals is simply to eat in moderation at every meal. One of the best ways to do this is with the Mediterranean diet.
The key benefit to the Mediterranean diet is rooted in the fact that it is balanced and draws energy in appropriate proportions from these three dietary sources. Because the diet is balanced by definition, your body does not end up trying to function while being completely “out of whack.”
With the Mediterranean diet you can obtain the extra energy boosts necessary for body building without causing your overall caloric and energy levels to end up out of balance.
Of course, it’s useful to keep in mind that eating a proper diet with lean meat, fruits and vegetables, and no junk food probably won't get the results you are looking for because it's hard to consume what it takes to build muscle from just food. This is where bodybuilding supplements come in.
The top bodybuilding supplements used by the best athletes are whey protein shakes, creatine monohydrate, L-Glutamine, prohormones and a vitamin/mineral supplement.
Other nutritional products designed to keep you healthy and looking great are meal replacement shakes, nutritional bars and low carb snacks.
These items are merely scratching the surface of the many complex layers of healthy nutrition and supplementation for bodybuilders, but it certainly gives you a head start!
Friday, February 17, 2006
5 Ways A Bodyweight Workout Can Benefit You
By: Eddie Lomax
Performing a bodyweight workout has something for everyone.
If you have a functioning body... there is no reason to keep
complaining about being out of shape.
You don't need expensive gym memberships, costly equipment or
even a lot of time to perform a highly effective bodyweight
workout... and reap the rewards.
Let's look at what a proper bodyweight workout can do for you...
1. Bodyweight Workout For Strength
When most people think about improving strength they don't think
about doing a bodyweight workout... but rather some sort of
resistance training.
Unfortunately for them, they are missing out on one of the most
effective, versatile and efficient strength training methods in
existence... your own body.
The vast majority of people cannot effectively control their own
bodyweight while performing different movements... a fact which
can be rectified by performing a bodyweight workout.
An increase in strength occurs when your body is routinely
exposed to an environment where a strength increase is necessary
for performance.
In many cases, your own bodyweight is sufficient for providing
the resistance necessary to instigate bodily changes for
increase in strength.
In my opinion, you should not even attempt other forms of
resistance exercise without first being competent in the moving
your own bodyweight.
And for the die hard weight lifter, a bodyweight workout of one
arm push ups, one legged squats and one armed pull ups are
extremely challenging and will test your strength like no other.
2. Bodyweight Workout For Endurance
Performing a high repetition bodyweight workout is an excellent
way to improve muscular endurance.
Simple exercises like push ups, air squats and chinnies become
extremely challenging when higher reps are used.
There are many aspects of strength... and strength endurance can
be very important when facing the challenges of sport, work and
life.
A good bodyweight workout can prepare you to meet those
challenges with excellence.
When performing a bodyweight workout for muscular endurance...
just remember to not sacrifice quality for quantity.
3. Bodyweight Workout For Metabolic Conditioning
Metabolic conditioning is commonly referred to as "cardio".
When most people think of cardio... they think of running on the
treadmill, riding a stationary bike, etc.
However... Performing a bodyweight workout comprised of
bodyweight calisthenics exercises is an excellent way to improve
cardiorespiratory endurance.
A bodyweight workout that includes exercises like jumping jacks,
mountain climbers, burpees, etc. have the advantage of improving
strength and muscular endurance as well as cardiorespiratory
endurance.
4. Bodyweight Workout For Fat Loss
Fat loss is the reason a great deal of people perform physical
fitness workout programs.
Performing a bodyweight workout comprised of bodyweight
exercises and calisthenics exercises can produce an environment
for your body that makes it want to get rid of unwanted fat.
The bodyweight exercise portion of your bodyweight workout will
add lean muscle needed for strength improvement that will raise
your metabolic rate... even when you are not working out.
The calisthenics portion of your bodyweight workout will raise
your heart and respiratory rates and burn up calories.
5. Bodyweight Workout For Total Body Transformation
Performing a bodyweight workout by mixing and matching different
bodyweight exercises and calisthenics exercises is an effective
and efficient way to transform your whole body.
Muscular strength, muscular endurance, metabolic conditioning
and fat loss can all be targeted within the same bodyweight
workout.
The successful transformation of your body from unfit to fit is
directly related to your ability to produce an environment in
which your body must get stronger, add lean muscle, improve
cardiorespiratory endurance and burn unwanted fat... and a
proper bodyweight workout can create that environment.
In Conclusion...
There is nothing keeping you from performing a bodyweight
workout right now a improving strength, conditioning and
fitness... as well as transforming your body into the body you
have always wanted.
As you can see... you are out of excuses.
You don' need expensive gym memberships, costly equipment or a
tremendous amount of time t perform an effective bodyweight
workout... all you need is your own body and the desire to
improve.
About the author:
Coach Lomax invites you to explore physical training on Optimum
Physical Training. We recommend Unchained Bodyweight Workout.
Performing a bodyweight workout has something for everyone.
If you have a functioning body... there is no reason to keep
complaining about being out of shape.
You don't need expensive gym memberships, costly equipment or
even a lot of time to perform a highly effective bodyweight
workout... and reap the rewards.
Let's look at what a proper bodyweight workout can do for you...
1. Bodyweight Workout For Strength
When most people think about improving strength they don't think
about doing a bodyweight workout... but rather some sort of
resistance training.
Unfortunately for them, they are missing out on one of the most
effective, versatile and efficient strength training methods in
existence... your own body.
The vast majority of people cannot effectively control their own
bodyweight while performing different movements... a fact which
can be rectified by performing a bodyweight workout.
An increase in strength occurs when your body is routinely
exposed to an environment where a strength increase is necessary
for performance.
In many cases, your own bodyweight is sufficient for providing
the resistance necessary to instigate bodily changes for
increase in strength.
In my opinion, you should not even attempt other forms of
resistance exercise without first being competent in the moving
your own bodyweight.
And for the die hard weight lifter, a bodyweight workout of one
arm push ups, one legged squats and one armed pull ups are
extremely challenging and will test your strength like no other.
2. Bodyweight Workout For Endurance
Performing a high repetition bodyweight workout is an excellent
way to improve muscular endurance.
Simple exercises like push ups, air squats and chinnies become
extremely challenging when higher reps are used.
There are many aspects of strength... and strength endurance can
be very important when facing the challenges of sport, work and
life.
A good bodyweight workout can prepare you to meet those
challenges with excellence.
When performing a bodyweight workout for muscular endurance...
just remember to not sacrifice quality for quantity.
3. Bodyweight Workout For Metabolic Conditioning
Metabolic conditioning is commonly referred to as "cardio".
When most people think of cardio... they think of running on the
treadmill, riding a stationary bike, etc.
However... Performing a bodyweight workout comprised of
bodyweight calisthenics exercises is an excellent way to improve
cardiorespiratory endurance.
A bodyweight workout that includes exercises like jumping jacks,
mountain climbers, burpees, etc. have the advantage of improving
strength and muscular endurance as well as cardiorespiratory
endurance.
4. Bodyweight Workout For Fat Loss
Fat loss is the reason a great deal of people perform physical
fitness workout programs.
Performing a bodyweight workout comprised of bodyweight
exercises and calisthenics exercises can produce an environment
for your body that makes it want to get rid of unwanted fat.
The bodyweight exercise portion of your bodyweight workout will
add lean muscle needed for strength improvement that will raise
your metabolic rate... even when you are not working out.
The calisthenics portion of your bodyweight workout will raise
your heart and respiratory rates and burn up calories.
5. Bodyweight Workout For Total Body Transformation
Performing a bodyweight workout by mixing and matching different
bodyweight exercises and calisthenics exercises is an effective
and efficient way to transform your whole body.
Muscular strength, muscular endurance, metabolic conditioning
and fat loss can all be targeted within the same bodyweight
workout.
The successful transformation of your body from unfit to fit is
directly related to your ability to produce an environment in
which your body must get stronger, add lean muscle, improve
cardiorespiratory endurance and burn unwanted fat... and a
proper bodyweight workout can create that environment.
In Conclusion...
There is nothing keeping you from performing a bodyweight
workout right now a improving strength, conditioning and
fitness... as well as transforming your body into the body you
have always wanted.
As you can see... you are out of excuses.
You don' need expensive gym memberships, costly equipment or a
tremendous amount of time t perform an effective bodyweight
workout... all you need is your own body and the desire to
improve.
About the author:
Coach Lomax invites you to explore physical training on Optimum
Physical Training. We recommend Unchained Bodyweight Workout.
More on Fad Diets
Diets promoting a very low calorie system, approximately 1,000 to 1,500 calories per day and with no exercise program cause the body to become less efficient at burning fat, making it easier to store fat and regained weight each time a diet is stopped. In the long run this fad diets makes a person fatter instead of leaner.
Ultimately those diets that claim to help you loss 2 pounds or more a week are not safe. Only your weight and exercise level determines the number of calories that is right for your diet program and only healthy lifestyle habits will maintain long-term weight control. Healthy lifestyle habits include regular exercise, behavior modification, and a healthy, nutritious diet with a wide variety of foods.
People should be aware of their health problems before engaging in a diet program. All diets should include a warning to check with a specialist before trying a diet. Also most fad diets make no mention of physical activity, which is essential in the process of weight loss and some of this diets can actually harm one’s health.
The majority of fad diets involve a 10 days to1 month period in witch your diet is restricted to a select collection of bad-tasting, inconsistent health foods or recipes. The fads diet is generally advising you to completely avoided fats.
Due to water loss from this period, as a reaction to the starvation process, you will quickly lose weight. And, as you continue to starve, your body starts working in order to keep up with the energy needs. But you are still not burning fats and as you avoid fats in your diet, your body will try to preserve the fat that it has in its store. And if you continue your diet up to a month your body will burn its stored fats having no other alternative to stay alive.
After this period the dieter starts getting weaker and he is not able to feel well and perform its normal duties because it requires a lot more effort and time for the body to produce energy from fat rather than from muscle.
At a certain time the dieter is back to his normal eating habit but it will take some time before the reconstruction of your muscle occurs and during this time, the body stores most of the food intake as excess fats. Therefore at the end of the reconstruction process, the dieter is back to his initial weight gaining back the weight he lost in the starvation process and little bit more.
Ultimately those diets that claim to help you loss 2 pounds or more a week are not safe. Only your weight and exercise level determines the number of calories that is right for your diet program and only healthy lifestyle habits will maintain long-term weight control. Healthy lifestyle habits include regular exercise, behavior modification, and a healthy, nutritious diet with a wide variety of foods.
People should be aware of their health problems before engaging in a diet program. All diets should include a warning to check with a specialist before trying a diet. Also most fad diets make no mention of physical activity, which is essential in the process of weight loss and some of this diets can actually harm one’s health.
The majority of fad diets involve a 10 days to1 month period in witch your diet is restricted to a select collection of bad-tasting, inconsistent health foods or recipes. The fads diet is generally advising you to completely avoided fats.
Due to water loss from this period, as a reaction to the starvation process, you will quickly lose weight. And, as you continue to starve, your body starts working in order to keep up with the energy needs. But you are still not burning fats and as you avoid fats in your diet, your body will try to preserve the fat that it has in its store. And if you continue your diet up to a month your body will burn its stored fats having no other alternative to stay alive.
After this period the dieter starts getting weaker and he is not able to feel well and perform its normal duties because it requires a lot more effort and time for the body to produce energy from fat rather than from muscle.
At a certain time the dieter is back to his normal eating habit but it will take some time before the reconstruction of your muscle occurs and during this time, the body stores most of the food intake as excess fats. Therefore at the end of the reconstruction process, the dieter is back to his initial weight gaining back the weight he lost in the starvation process and little bit more.
Thursday, February 16, 2006
Why Fad Diets Don't Work
Why don’t fad diets work? The answer is simple because they’re not natural. Fad diet is a term that describes an array of diet approaches used to temporarily lose weight through unsafe and unrealistic methods. Quick fix programs do not work although millions of dollars are spent each year. These programs offer a quick loss of weight but sadly the weight is gained right back because people return to their old eating habits, to their old life style.
There are many kinds of fad diets. Avoid those types of diets that recommend a certain nutrient, or combination of foods encouraging you to loss weight fast. Nutritional deficiencies and short-term weight loss may also be caused by the unusual quantities of a food or lack of a well balanced diet. Fad diets do not teach lifestyle habits for long-term weight management, they do not help people gain the will power to exchange one lifestyle for another.
There are many kinds of fad diets. Avoid those types of diets that recommend a certain nutrient, or combination of foods encouraging you to loss weight fast. Nutritional deficiencies and short-term weight loss may also be caused by the unusual quantities of a food or lack of a well balanced diet. Fad diets do not teach lifestyle habits for long-term weight management, they do not help people gain the will power to exchange one lifestyle for another.
Wednesday, February 15, 2006
How many calories do I need?
By: Michael Schran
Whatever they will tell you or whatever you've heard - if you
want to drop weight you simply have to cut calories to drop
weight. Read how you precisely determine your daily calorie
needs.
As mentioned in one of my earlier articles ("Weight loss myths
and lies"), there is lot of bullshit told by those so called
weight loss experts. I won't go into detail here, but you surely
heard of advice like "You can eat everything you want except for
potatoes, rice, bread and pasta".
Okay, so why don't you try this: If you're not allowed to eat
carbohydrates (which above listed foods mainly consist of) then
you could actually eat bacon, eggs, steak and butter (straight -
no bread allowed) and all those other fat-rich food you were
always afraid of (regarding your weight loss plans).
Sometimes, this might work for you (this is why those low carb
diets are so famous), for fat is the nutrient which feeds you
the best. This, on the other hand, means you eat less food at
all and might drop weight as a result. BUT (big but): this has
nothing to do with carbs being the bad boys of our food. The
only reason you drop weight (I don't say this will work for
everyone) is your reduced calorie intake.
Isn't this something you already learnt at school? If you "burn"
more energy than you get (by eating), your body still has to
provide energy. This is done by burning body fat. I'll keep it
short now.
Bottom line: the only factor deciding on your body fat is your
energy balance (calorie intake minus calorie consumption). If
you consume more energy than you "eat" (either by having more
physical activities or eating less - or both), you will drop
fat. Easy as that. Every successful diet works due to this fact
(of course they want to sell you their new terrific theories).
So how do you know how much calories your body needs per day?
Actually, your calorie needs can be determined by measuring your
body heat emission and other scientific examinations. Because
not everybody has time (and money) to ask his or her doctor for
such tests, there are approximated formulas (which use factors
like your body surface etc.) that will calculate your needed
energy at high precision.
Those formulas (for resting metabolic rates, ie. your energy
comsumption with nearly no physical activities) are:
For women: 655 + (9.6 * weight in kg) + (1.9 * height in cm) -
(4.7 * age in years)
For men: 66 + (13.8 * weight in kg) + (5 * height in cm) - (6.8
* age in years)
Those recognized formulas have been developed by J.Harris and
F.Benedict. If you are from a non-metric country, you calculate
your own resting metabolic rate by using these conversion
formulas:
weight in kg = 0.454 * lbs height in cm = 30.48*feet +
2.54*inches
For example, a 32 year old woman (155lbs, 5'5") has a rate of:
655 + (9.6 * 70) + (1.9 * 165) - (4.7 * 32) = 1490kcal
To get your daily calorie needs, we need to add the calories you
burn doing any physical activities. To keep it simple, we'll use
the PAL (physical activity level) system. Depending on your
activity you simply multiply your resting metabolic rate with a
factor which describes your daily activities best:
Very slight physical activity (mainly lying, illness): factor
1.2 Slight physical activity (reading, desk work, motoring):
factor 1.4 to 1.5 Average physical activity (assembly-line
workers, students): factor 1.6 to 1.7 High physical activity
(domestic work, craftsman): factor 1.8 to 1.9 Very high physical
activity (construction worker, athletes/pros): 2.0 to 2.4
Back to our example, if our woman mainly does domestic work, she
has a total metabolic rate of 1.8 * 1490kcal, ie. about 2680kcal
per day.
So if you want to drop weight, just determine your daily calorie
consumption per day (depending on your work etc., maybe you do
sports on some days and so on) and keep your calorie intake
below (maybe 400-800kcal per day) this rate.
For one pound of body fat holds about 3200kcal of energy, you
can expect to lose one pound (of pure fat!) in 4 to 8 days
(don't cut down calories to fast!).
About the author:
Michael Schran provides a free online activity calorie calculator tool on his site dedicated to
washboard abs, which
allows you to automatically calculate your calorie needs and
much more.
Whatever they will tell you or whatever you've heard - if you
want to drop weight you simply have to cut calories to drop
weight. Read how you precisely determine your daily calorie
needs.
As mentioned in one of my earlier articles ("Weight loss myths
and lies"), there is lot of bullshit told by those so called
weight loss experts. I won't go into detail here, but you surely
heard of advice like "You can eat everything you want except for
potatoes, rice, bread and pasta".
Okay, so why don't you try this: If you're not allowed to eat
carbohydrates (which above listed foods mainly consist of) then
you could actually eat bacon, eggs, steak and butter (straight -
no bread allowed) and all those other fat-rich food you were
always afraid of (regarding your weight loss plans).
Sometimes, this might work for you (this is why those low carb
diets are so famous), for fat is the nutrient which feeds you
the best. This, on the other hand, means you eat less food at
all and might drop weight as a result. BUT (big but): this has
nothing to do with carbs being the bad boys of our food. The
only reason you drop weight (I don't say this will work for
everyone) is your reduced calorie intake.
Isn't this something you already learnt at school? If you "burn"
more energy than you get (by eating), your body still has to
provide energy. This is done by burning body fat. I'll keep it
short now.
Bottom line: the only factor deciding on your body fat is your
energy balance (calorie intake minus calorie consumption). If
you consume more energy than you "eat" (either by having more
physical activities or eating less - or both), you will drop
fat. Easy as that. Every successful diet works due to this fact
(of course they want to sell you their new terrific theories).
So how do you know how much calories your body needs per day?
Actually, your calorie needs can be determined by measuring your
body heat emission and other scientific examinations. Because
not everybody has time (and money) to ask his or her doctor for
such tests, there are approximated formulas (which use factors
like your body surface etc.) that will calculate your needed
energy at high precision.
Those formulas (for resting metabolic rates, ie. your energy
comsumption with nearly no physical activities) are:
For women: 655 + (9.6 * weight in kg) + (1.9 * height in cm) -
(4.7 * age in years)
For men: 66 + (13.8 * weight in kg) + (5 * height in cm) - (6.8
* age in years)
Those recognized formulas have been developed by J.Harris and
F.Benedict. If you are from a non-metric country, you calculate
your own resting metabolic rate by using these conversion
formulas:
weight in kg = 0.454 * lbs height in cm = 30.48*feet +
2.54*inches
For example, a 32 year old woman (155lbs, 5'5") has a rate of:
655 + (9.6 * 70) + (1.9 * 165) - (4.7 * 32) = 1490kcal
To get your daily calorie needs, we need to add the calories you
burn doing any physical activities. To keep it simple, we'll use
the PAL (physical activity level) system. Depending on your
activity you simply multiply your resting metabolic rate with a
factor which describes your daily activities best:
Very slight physical activity (mainly lying, illness): factor
1.2 Slight physical activity (reading, desk work, motoring):
factor 1.4 to 1.5 Average physical activity (assembly-line
workers, students): factor 1.6 to 1.7 High physical activity
(domestic work, craftsman): factor 1.8 to 1.9 Very high physical
activity (construction worker, athletes/pros): 2.0 to 2.4
Back to our example, if our woman mainly does domestic work, she
has a total metabolic rate of 1.8 * 1490kcal, ie. about 2680kcal
per day.
So if you want to drop weight, just determine your daily calorie
consumption per day (depending on your work etc., maybe you do
sports on some days and so on) and keep your calorie intake
below (maybe 400-800kcal per day) this rate.
For one pound of body fat holds about 3200kcal of energy, you
can expect to lose one pound (of pure fat!) in 4 to 8 days
(don't cut down calories to fast!).
About the author:
Michael Schran provides a free online activity calorie calculator tool on his site dedicated to
washboard abs, which
allows you to automatically calculate your calorie needs and
much more.
Pick A Bodybuilding Workout that Will Work
By: Carlo Morelli
It is important that you choose your body building workout with
care. The workout you pick is going to have a major impact on
all aspects of your life and you need to choose the one that
will keep you healthy and in good shape inside and outside. Your
body building workout should suit your own personal goals. Not
every workout is for every goal so make sure that you understand
your goal before you choose one.
Your body will adjust to the body building workout program that
you choose slowly; in time you will see marked changes to your
physique. This does not always happen overnight but it will
certainly happen if you follow your body building workout plan
to the letter.
A good body building workout program will make it clear to you
from day one that everything is going to happen for you in
stages. It should also clearly define each of these stages for
you so that you always know what to expect from your
bodybuilding workout. You do not want to go into any plan
without a clear sense of each stage.
You will also want to choose a very in depth body building
workout program, one that can be customized for your own use.
This means that you will be able to choose when and how to
increase your load. This will need to be done throughout your
bodybuilding workout program and knowing when is important.
You'll also want to know when your body needs to take a break
from your bodybuilding workout program. Your body must have
periods of recovery if you want to continue to build good solid
muscle. Unfortunately some body building programs do not take
this into consideration and people suffer for it in the long
run. If you have a body building workout that has no time for
muscle recovery then you may do serious if not permanent damage
to your body.
About the author:
Visit www.Burnupexcess.com, where you can read about budget
workout ideas and abdomin
al exercise equipment
It is important that you choose your body building workout with
care. The workout you pick is going to have a major impact on
all aspects of your life and you need to choose the one that
will keep you healthy and in good shape inside and outside. Your
body building workout should suit your own personal goals. Not
every workout is for every goal so make sure that you understand
your goal before you choose one.
Your body will adjust to the body building workout program that
you choose slowly; in time you will see marked changes to your
physique. This does not always happen overnight but it will
certainly happen if you follow your body building workout plan
to the letter.
A good body building workout program will make it clear to you
from day one that everything is going to happen for you in
stages. It should also clearly define each of these stages for
you so that you always know what to expect from your
bodybuilding workout. You do not want to go into any plan
without a clear sense of each stage.
You will also want to choose a very in depth body building
workout program, one that can be customized for your own use.
This means that you will be able to choose when and how to
increase your load. This will need to be done throughout your
bodybuilding workout program and knowing when is important.
You'll also want to know when your body needs to take a break
from your bodybuilding workout program. Your body must have
periods of recovery if you want to continue to build good solid
muscle. Unfortunately some body building programs do not take
this into consideration and people suffer for it in the long
run. If you have a body building workout that has no time for
muscle recovery then you may do serious if not permanent damage
to your body.
About the author:
Visit www.Burnupexcess.com, where you can read about budget
workout ideas and abdomin
al exercise equipment
Tuesday, February 14, 2006
Aerobic and Anaerobic Exercise: What You Need To Know
By: Dr Edward Steiner
There are two main types of exercise. Aerobic and Anaeobic
exercise. Let's start with the first one. Aerobic literally
means with oxygen. Aerobic exercise has an important
distinction; it burns fat as its main fuel. Can anyone find a
use for this? Anaerobic means without oxygen. Anaerobic burns
sugar as its main fuel. Despite popular myth, exercise doesn't
have to be drastic to provide massive physiological benefits.
Even light exercise will burn fat.
Light exercise clears out lactic acid (a waste product in the
body) and stimulates cells to regenerate. To ensure you're
exercising aerobically (burning fat) rather than exercising
anaerobically, it's important to ensure you do several things as
you exercise.
The most important is to breathe deep as you exercise. Breathe
in deep into your stomach through your nose, hold it and then
exhale hard through your mouth.
Secondly, make sure that you exercise at a level that's
comfortable. Exercise at a level of 7/10. You should still be
able to carry on a conversation while you exercise. Do this for
at least 45 minutes a day and notice your energy explode.
Do you think you don't have time to do this? There is always
time. Use the time you would have spent sleeping to replenish
your body. I guarantee that you'll need less sleep. Use the time
in your lunch break to exercise. The increase in productivity
will have you more on the ball, and save you time through the
dramatic increase in productivity. See, with the increased
oxygen from aerobic exercise your brain speed and efficiency
increases.
Ride a bike, walk, swim or play sport. Rebounding (or
cellularise as it's now known) is one of the best forms of
aerobic exercise around. If you have access to a rebounder, use
it. Use any break you have whilst working to engage in some form
of movement and deep breathing.
Exercise also strongly benefits the heart. It literally makes it
a larger and stronger organ. Deep breathing makes the lungs
stronger and larger. Research is now linking exercise to helping
benefit and prevent almost every type of disease or ailment.
Movement of any joints promotes blood flow and creates energy.
Sitting down all day actually robs the body of energy. If you
sit down all day it's absolutely vital that you promote blood
flow, circulation, energy, brain flow and the strength of your
heart.
About the author:
Dr Edward Steiner has worked with indivduals around the world as
a consultant. He only works with serious diligent indiduals who
have what it takes to pull their energy and health to the next
level. He has compacted the key disinctions he has learnt at
www.energyboostnow.com
There are two main types of exercise. Aerobic and Anaeobic
exercise. Let's start with the first one. Aerobic literally
means with oxygen. Aerobic exercise has an important
distinction; it burns fat as its main fuel. Can anyone find a
use for this? Anaerobic means without oxygen. Anaerobic burns
sugar as its main fuel. Despite popular myth, exercise doesn't
have to be drastic to provide massive physiological benefits.
Even light exercise will burn fat.
Light exercise clears out lactic acid (a waste product in the
body) and stimulates cells to regenerate. To ensure you're
exercising aerobically (burning fat) rather than exercising
anaerobically, it's important to ensure you do several things as
you exercise.
The most important is to breathe deep as you exercise. Breathe
in deep into your stomach through your nose, hold it and then
exhale hard through your mouth.
Secondly, make sure that you exercise at a level that's
comfortable. Exercise at a level of 7/10. You should still be
able to carry on a conversation while you exercise. Do this for
at least 45 minutes a day and notice your energy explode.
Do you think you don't have time to do this? There is always
time. Use the time you would have spent sleeping to replenish
your body. I guarantee that you'll need less sleep. Use the time
in your lunch break to exercise. The increase in productivity
will have you more on the ball, and save you time through the
dramatic increase in productivity. See, with the increased
oxygen from aerobic exercise your brain speed and efficiency
increases.
Ride a bike, walk, swim or play sport. Rebounding (or
cellularise as it's now known) is one of the best forms of
aerobic exercise around. If you have access to a rebounder, use
it. Use any break you have whilst working to engage in some form
of movement and deep breathing.
Exercise also strongly benefits the heart. It literally makes it
a larger and stronger organ. Deep breathing makes the lungs
stronger and larger. Research is now linking exercise to helping
benefit and prevent almost every type of disease or ailment.
Movement of any joints promotes blood flow and creates energy.
Sitting down all day actually robs the body of energy. If you
sit down all day it's absolutely vital that you promote blood
flow, circulation, energy, brain flow and the strength of your
heart.
About the author:
Dr Edward Steiner has worked with indivduals around the world as
a consultant. He only works with serious diligent indiduals who
have what it takes to pull their energy and health to the next
level. He has compacted the key disinctions he has learnt at
www.energyboostnow.com
Monday, February 13, 2006
Should You Set Up Your Own Home Gym?
By: Andrew McNaught
Gyms are increasingly popular and as a result public facilities
are usually stretched to the limit and as a result offer poor
service leaving most users frustrated. Then there are those
people who are just not comfortable working out in a public
setting. The result is that they usually get very uncomfortable
in the gym and are not able to work out enough. Still there are
those who prefer to go into the high initial cost of purchasing
exercise equipment knowing fully well that in the long term it
will end up being a lot cheaper than the increasingly high gym
memberships being charged.
These are just three of the most compelling reasons why somebody
would want to set up their own home gym. The truth is that home
gym can be a good investment for anyone wanting to set up one in
their basement or workout room.
A good place to start when looking for equipment for your home
gym is with used exercise equipment. These can be picked up at a
very good price, more so because their demand is still limited.
Your local newspaper classified ads and Ebay are some good
places where you can start your search. It is important to pick
up as much knowledge as you can on the different types of home
gym equipment. This is the only way you will be able to figure
out the advantages and disadvantages of buying the different
types of exercise machines and equipment. This will help ensure
that whatever equipment you end up spending money on will not be
underutilized or even prove to be useless or a duplication
because of some other equipment that you had earlier purchased.
Apart from home gym equipment, you should also seriously
consider buying commercial fitness equipment, which will be much
closer to the stuff that you are already used to at your local
gym or fitness center.
These are the key aspects to take into consideration when
looking into the possibilities of setting up your very own home
gym.
About the author:
Andrew McNaught runs the website: http://www.home-gym-info.com
which aims to help people decide whether to install a home gym
and if so, what equipment to go for.
Gyms are increasingly popular and as a result public facilities
are usually stretched to the limit and as a result offer poor
service leaving most users frustrated. Then there are those
people who are just not comfortable working out in a public
setting. The result is that they usually get very uncomfortable
in the gym and are not able to work out enough. Still there are
those who prefer to go into the high initial cost of purchasing
exercise equipment knowing fully well that in the long term it
will end up being a lot cheaper than the increasingly high gym
memberships being charged.
These are just three of the most compelling reasons why somebody
would want to set up their own home gym. The truth is that home
gym can be a good investment for anyone wanting to set up one in
their basement or workout room.
A good place to start when looking for equipment for your home
gym is with used exercise equipment. These can be picked up at a
very good price, more so because their demand is still limited.
Your local newspaper classified ads and Ebay are some good
places where you can start your search. It is important to pick
up as much knowledge as you can on the different types of home
gym equipment. This is the only way you will be able to figure
out the advantages and disadvantages of buying the different
types of exercise machines and equipment. This will help ensure
that whatever equipment you end up spending money on will not be
underutilized or even prove to be useless or a duplication
because of some other equipment that you had earlier purchased.
Apart from home gym equipment, you should also seriously
consider buying commercial fitness equipment, which will be much
closer to the stuff that you are already used to at your local
gym or fitness center.
These are the key aspects to take into consideration when
looking into the possibilities of setting up your very own home
gym.
About the author:
Andrew McNaught runs the website: http://www.home-gym-info.com
which aims to help people decide whether to install a home gym
and if so, what equipment to go for.
Sunday, February 12, 2006
Weight Loss through Foods that Fight Fat
By: David Chandler
Some foods can magically melt pounds, and that train of thought
has been around for a long time. While exercise and a variety of
wholesome foods help will help you lose weight, there are foods
that burn calories and suppress hunger. Listed below are a
variety of foods that will help speed your metabolism and
therefore burn fat.
Foods such as raw spinach contain bulk. Therefore, the space
they leave in your stomach - partly because of their high water
content -leaves less room for pastries and ice cream. They are
also jammed with iron, foliate, calcium and vitamins A., B, C,
and E that helps you to lose weight.
Grape fruits help you lose weight fast. They are not magic, but
they are powerful fat fighters due to their fiber content. In
addition, without added sugar, a grapefruit has fewer calories
than an orange of the same weight.
Apples keep the doctors away and fat. Eating several apples a
day is a great way to lose weight. Hard fruits like apples take
time to chew and fill you up.
You burn more calories chewing and digesting celery than it
actually contains. Celery has vitamins E and C. It is a diet
food that also helps you lose weight and should be on everyone's
plate.
Protein packed legumes such as black beans, chickpeas, lentils
are not just low in fat and rich in soluble fiber, they digest
slowly and keep blood sugar levels steady. You will not feel
like eating for a while.
Calcium rich foods and drink such as low fat milk can boost
metabolism. It has been found that women and girls who consume
dairy products regularly tend to lose weight easily and have
less body fat than those who do not.
The omega-3 in fatty fish, such as mackerel can curb overeating.
The protein mixed with the fat in fish is also known to curb
your eating.
You can eat all the strawberries you want and can never gain a
pound. Strawberries, peaches, plums, and grapes come with cancer
fighting carotenoids and appetite-suppressing fiber. Eating
these types of fruits daily will help you lose weight fast.
Above are just some examples of foods that burn fat.
Disciplining yourself to eat a proper diet and the right
exercise program will help you reach your idea weight in no time.
For more information about weight loss, visit
http://www.weightlossinfohelp.com
About the author:
David Chandler For your FREE Stock Market Trading Mini Course:
"What The Wall Street Hot Shots Won't Tell You!" go to:
http://www.stockmarketgenie.com
Some foods can magically melt pounds, and that train of thought
has been around for a long time. While exercise and a variety of
wholesome foods help will help you lose weight, there are foods
that burn calories and suppress hunger. Listed below are a
variety of foods that will help speed your metabolism and
therefore burn fat.
Foods such as raw spinach contain bulk. Therefore, the space
they leave in your stomach - partly because of their high water
content -leaves less room for pastries and ice cream. They are
also jammed with iron, foliate, calcium and vitamins A., B, C,
and E that helps you to lose weight.
Grape fruits help you lose weight fast. They are not magic, but
they are powerful fat fighters due to their fiber content. In
addition, without added sugar, a grapefruit has fewer calories
than an orange of the same weight.
Apples keep the doctors away and fat. Eating several apples a
day is a great way to lose weight. Hard fruits like apples take
time to chew and fill you up.
You burn more calories chewing and digesting celery than it
actually contains. Celery has vitamins E and C. It is a diet
food that also helps you lose weight and should be on everyone's
plate.
Protein packed legumes such as black beans, chickpeas, lentils
are not just low in fat and rich in soluble fiber, they digest
slowly and keep blood sugar levels steady. You will not feel
like eating for a while.
Calcium rich foods and drink such as low fat milk can boost
metabolism. It has been found that women and girls who consume
dairy products regularly tend to lose weight easily and have
less body fat than those who do not.
The omega-3 in fatty fish, such as mackerel can curb overeating.
The protein mixed with the fat in fish is also known to curb
your eating.
You can eat all the strawberries you want and can never gain a
pound. Strawberries, peaches, plums, and grapes come with cancer
fighting carotenoids and appetite-suppressing fiber. Eating
these types of fruits daily will help you lose weight fast.
Above are just some examples of foods that burn fat.
Disciplining yourself to eat a proper diet and the right
exercise program will help you reach your idea weight in no time.
For more information about weight loss, visit
http://www.weightlossinfohelp.com
About the author:
David Chandler For your FREE Stock Market Trading Mini Course:
"What The Wall Street Hot Shots Won't Tell You!" go to:
http://www.stockmarketgenie.com
Saturday, February 11, 2006
3 Ways to Avoid Overtraining
By: Marc David
Copyright 2006 Marc David
Imagine coming home after a long gym workout and actually
feeling worse then you started! Everybody knows after working
out you are normally tired but it feels good but what happens
when you start to feel sick and it's too much?
Maybe you find yourself in this situation:
"The other day when I got home, I got really sick and threw up.
Now my body feels very worn out!
Am I overtraining?
I want to take 2 days off from the gym to rest my body...would
this help?"
- [name withheld]
Let me make a prediction... you are about to approach
overtraining burnout!
If you don't take some time off to let your body rest and
recover, you'll end up quitting the gym entirely or actually
making backward progress. I'd like to explain the concept of
less is more but first, let's take a look at some of the other
common signs of overtraining.
What is the Overtraining Syndrome?
Training beyond the body's ability to repair itself. This can be
caused by training the same body parts too frequently so that
the body does not have time to recover before the next workout;
workouts that are consistently harder than the body is able to
recover from fully; or impairment of the body's normal recovery
ability due to nutritional deficiencies, illness, or stress.
Besides impairing athletic performance, overtraining can
increase the risk of injury or disease.
Some Signs of Overtraining:
Fatigue Blood sugar imbalances Menstrual or other hormone
imbalances Anxiety Slight dizziness Elevated heart rates
(especially upon waking) Depression Insomnia
I'd even venture to guess nausea and longer then normal recovery
time should be on that list, two of symptoms of overtraining you
also described.
Just the other day, I saw a post on a popular bodybuilding
message board by another person who wanted to know if working
out the same muscle group twice in one day was recommended since
they had the time.
Now, before I go on...
I want you to understand that you grow and change outside of the
gym. Many people believe that when they are at the gym they are
making progress but in fact that's entirely not true.
Training at the gym is a way of stimulating change, you grow and
get better when you are outside of the gym! What you do after
you shower off and leave the gym will determine your progress in
the long run. Doing longer workouts, more reps and sets and
devastating your body without letting it recover will actually
set you back.
Remember, recovery is an all important step that is often
overlooked. And that leads into...
1 - Training frequency.
My recommendation is train 2 days on, 1 day off. Training more
then 2 days in a row is very difficult if not impossible for the
natural person to recover from. When you simply break up your
routine, you are allowing for more recovery time and thus
allowing for your body to get stronger and better.
2 - Taking a training break.
A concept I've talked about in previous articles but the theory
is, completely stop training every 8-10 weeks for 1 week and
just allow your body to recover and your joints to heal. Many
people can't do this. They just want to keep on going and going
like the Energizer bunny but in fact, taking a break is a good
thing and will allow you to come back stronger and better then
before. Try it. You'll be surprised.
3 - High Intensity Interval Training (cardio)
Rather then do 45 minutes of low to moderate cardio, how about
using your heart rate zones and training in intervals to get
more done in less time with cardio? You'll burn more fat and
more calories but you won't have to do the routine as long.
You'll use intervals to make the workout harder and more fun but
in a lot less time.
Many times people will do cardio with weights but they do it
before or after and for too long. Here's a few tips.
a) HIIT style cardio b) Train in heart rate zones and perceived
exertion (how you feel at the time you are asked) c) Do your
cardio AFTER your weight training session. Use your quick fuel
for the weights and your longer term fuel (fat) for cardio
The secret to getting more from your workouts is training more
efficiently and training less.
There's many ways to do more in less time including but not
limited to:
- drop sets - super sets - repetition speeds - tempo variations
- rest periods - ascending/descending sets
If you do a quick search on the Internet for "Nine Simple Ways
to Increase the Intensity of Any Workout" you will find many
ways to get more done in less time and avoid the common
overtraining symptoms.
Stated a little differently... less is more.
About the author:
You will learn the nutrition, training and supplement
fundamentals necessary to avoid overtraining in the Beginner's
Guide to Fitness and Bodybuilding.
http://www.beginning-bodybuilding.com You'll get more done in
less time.
Copyright 2006 Marc David
Imagine coming home after a long gym workout and actually
feeling worse then you started! Everybody knows after working
out you are normally tired but it feels good but what happens
when you start to feel sick and it's too much?
Maybe you find yourself in this situation:
"The other day when I got home, I got really sick and threw up.
Now my body feels very worn out!
Am I overtraining?
I want to take 2 days off from the gym to rest my body...would
this help?"
- [name withheld]
Let me make a prediction... you are about to approach
overtraining burnout!
If you don't take some time off to let your body rest and
recover, you'll end up quitting the gym entirely or actually
making backward progress. I'd like to explain the concept of
less is more but first, let's take a look at some of the other
common signs of overtraining.
What is the Overtraining Syndrome?
Training beyond the body's ability to repair itself. This can be
caused by training the same body parts too frequently so that
the body does not have time to recover before the next workout;
workouts that are consistently harder than the body is able to
recover from fully; or impairment of the body's normal recovery
ability due to nutritional deficiencies, illness, or stress.
Besides impairing athletic performance, overtraining can
increase the risk of injury or disease.
Some Signs of Overtraining:
Fatigue Blood sugar imbalances Menstrual or other hormone
imbalances Anxiety Slight dizziness Elevated heart rates
(especially upon waking) Depression Insomnia
I'd even venture to guess nausea and longer then normal recovery
time should be on that list, two of symptoms of overtraining you
also described.
Just the other day, I saw a post on a popular bodybuilding
message board by another person who wanted to know if working
out the same muscle group twice in one day was recommended since
they had the time.
Now, before I go on...
I want you to understand that you grow and change outside of the
gym. Many people believe that when they are at the gym they are
making progress but in fact that's entirely not true.
Training at the gym is a way of stimulating change, you grow and
get better when you are outside of the gym! What you do after
you shower off and leave the gym will determine your progress in
the long run. Doing longer workouts, more reps and sets and
devastating your body without letting it recover will actually
set you back.
Remember, recovery is an all important step that is often
overlooked. And that leads into...
1 - Training frequency.
My recommendation is train 2 days on, 1 day off. Training more
then 2 days in a row is very difficult if not impossible for the
natural person to recover from. When you simply break up your
routine, you are allowing for more recovery time and thus
allowing for your body to get stronger and better.
2 - Taking a training break.
A concept I've talked about in previous articles but the theory
is, completely stop training every 8-10 weeks for 1 week and
just allow your body to recover and your joints to heal. Many
people can't do this. They just want to keep on going and going
like the Energizer bunny but in fact, taking a break is a good
thing and will allow you to come back stronger and better then
before. Try it. You'll be surprised.
3 - High Intensity Interval Training (cardio)
Rather then do 45 minutes of low to moderate cardio, how about
using your heart rate zones and training in intervals to get
more done in less time with cardio? You'll burn more fat and
more calories but you won't have to do the routine as long.
You'll use intervals to make the workout harder and more fun but
in a lot less time.
Many times people will do cardio with weights but they do it
before or after and for too long. Here's a few tips.
a) HIIT style cardio b) Train in heart rate zones and perceived
exertion (how you feel at the time you are asked) c) Do your
cardio AFTER your weight training session. Use your quick fuel
for the weights and your longer term fuel (fat) for cardio
The secret to getting more from your workouts is training more
efficiently and training less.
There's many ways to do more in less time including but not
limited to:
- drop sets - super sets - repetition speeds - tempo variations
- rest periods - ascending/descending sets
If you do a quick search on the Internet for "Nine Simple Ways
to Increase the Intensity of Any Workout" you will find many
ways to get more done in less time and avoid the common
overtraining symptoms.
Stated a little differently... less is more.
About the author:
You will learn the nutrition, training and supplement
fundamentals necessary to avoid overtraining in the Beginner's
Guide to Fitness and Bodybuilding.
http://www.beginning-bodybuilding.com You'll get more done in
less time.
Thursday, February 09, 2006
The Glycemic Index: Key To Fat Loss Or Just Another Diet Gimmick?
By: Tom Venuto, NSCA-CPT, CSCS
"The glycemic index (GI) is a scale that measures how quickly carbohydrate foods are broken down into glucose. The original purpose for the glycemic index was to help diabetics keep their blood sugar under control. The glycemic index has recently attracted a lot of attention in the bodybuilding, fitness and weight loss world and has even become the central theme in numerous best-selling diet books as a method to choose the foods that are best for losing body fat.
"The glycemic index has recently attracted a lot of attention in the bodybuilding, fitness and weight loss world and it has even become the central theme for numerous best-selling diet books.
"According to advocates of the glycemic index system, foods that are high on the GI scale such as rice cakes, carrots, potatoes, or grape juice are "unfavorable" and should be avoided because they are absorbed quickly, raise blood sugar rapidly and are therefore more likely to convert to fat or cause health problems.
"Instead, we are urged to consume carbohydrates that are low on the GI scale as black eye peas, old fashioned oatmeal, peanuts, apples and beans because they do not raise blood sugar as rapidly.
"While the GI does have some useful applications, such as the use of high GI foods or drinks for post workout nutrition and the strong emphasis on low GI foods for those with blood sugar regulation problems, there are flaws in strictly using the glycemic index as your only criteria to choose carbs on a fat loss program.
"For example, the glycemic index is based on eating carbohydrates by themselves in a fasted state. If you are following effective principles of fat-burning and muscle building nutrition such as those outlined in my Burn The Fat, Feed The Muscle (BFFM) e-book Burn The Fat), you should be eating small, frequent meals to increase your energy, maintain lean body mass and optimize metabolism for fat loss. However, since the glycemic index of various foods was developed based on eating each food in the fasted state, the glycemic index loses some of its significance.
"In addition, when you are on diet programs aimed at improving body composition, (losing fat / gaining muscle), you will usually be combining carbs and protein together with each meal for the purposes of improving your fat to muscle ratio. When carbs are eaten in mixed meals that contain protein and some fat, the glycemic index loses more of its significance because the protein and fat slows the absorption of the carbohydrates (so does fiber).
"Mashed potatoes have a glycemic index near that of pure glucose, but combine the potatoes with a chicken breast and broccoli and the glycemic index of the entire meal is lower than the potatoes by itself.
"Rice cakes have a very high glycemic index, but if you were to put a couple tablespoons of peanut butter on them, the fat would slow the absorption of the carbs, thereby lowering the glycemic index of the combination.
"A far more important and relevant criteria for selecting carbs - and ALL your foods, proteins and fats included - is whether they are natural or processed. To say that a healthy person with no metabolic diseases or disorders should completely avoid natural, unprocessed foods like carrots or potatoes simply because they are high on the glycemic index is ridiculous.
"I know many bodybuilders (including myself) who eat high glycemic index foods such as white potatoes every day right up until the day of a competition and they reach single digit body fat. How do they do it if high GI foods make you fat? Its simple high GI foods DONT necessarily make you fat choosing natural foods and burning more calories than you consume are far more important factors. Although its not correct to say that all calories are created equal, a calorie deficit is the most important factor of all when fat loss is your goal.
"The glycemic index need not be completely disregarded, as it is a legitimate tool in certain situations, but diet programs that hang their hats on glycemic index alone are just another example of how one single aspect of nutrition can be used as a "hook" in marketing and said to be the "end all be all" of fat loss, when it's really only one small piece of the puzzle.
"Eating Low glycemic index foods alone does NOT guarantee you will lose fat. You have to take in the bigger picture, which includes calories/energy balance, meal timing and frequency, macronutrient composition, food choices as well as how these nutritional factors interact with your exercise program.
"For more information on the glycemic index and for a balanced, gimmick-free look at all aspects of fat-burning nutrition, be sure to visit the Burn The Fat, Feed The Muscle website at: Burn The Fat
"The glycemic index (GI) is a scale that measures how quickly carbohydrate foods are broken down into glucose. The original purpose for the glycemic index was to help diabetics keep their blood sugar under control. The glycemic index has recently attracted a lot of attention in the bodybuilding, fitness and weight loss world and has even become the central theme in numerous best-selling diet books as a method to choose the foods that are best for losing body fat.
"The glycemic index has recently attracted a lot of attention in the bodybuilding, fitness and weight loss world and it has even become the central theme for numerous best-selling diet books.
"According to advocates of the glycemic index system, foods that are high on the GI scale such as rice cakes, carrots, potatoes, or grape juice are "unfavorable" and should be avoided because they are absorbed quickly, raise blood sugar rapidly and are therefore more likely to convert to fat or cause health problems.
"Instead, we are urged to consume carbohydrates that are low on the GI scale as black eye peas, old fashioned oatmeal, peanuts, apples and beans because they do not raise blood sugar as rapidly.
"While the GI does have some useful applications, such as the use of high GI foods or drinks for post workout nutrition and the strong emphasis on low GI foods for those with blood sugar regulation problems, there are flaws in strictly using the glycemic index as your only criteria to choose carbs on a fat loss program.
"For example, the glycemic index is based on eating carbohydrates by themselves in a fasted state. If you are following effective principles of fat-burning and muscle building nutrition such as those outlined in my Burn The Fat, Feed The Muscle (BFFM) e-book Burn The Fat), you should be eating small, frequent meals to increase your energy, maintain lean body mass and optimize metabolism for fat loss. However, since the glycemic index of various foods was developed based on eating each food in the fasted state, the glycemic index loses some of its significance.
"In addition, when you are on diet programs aimed at improving body composition, (losing fat / gaining muscle), you will usually be combining carbs and protein together with each meal for the purposes of improving your fat to muscle ratio. When carbs are eaten in mixed meals that contain protein and some fat, the glycemic index loses more of its significance because the protein and fat slows the absorption of the carbohydrates (so does fiber).
"Mashed potatoes have a glycemic index near that of pure glucose, but combine the potatoes with a chicken breast and broccoli and the glycemic index of the entire meal is lower than the potatoes by itself.
"Rice cakes have a very high glycemic index, but if you were to put a couple tablespoons of peanut butter on them, the fat would slow the absorption of the carbs, thereby lowering the glycemic index of the combination.
"A far more important and relevant criteria for selecting carbs - and ALL your foods, proteins and fats included - is whether they are natural or processed. To say that a healthy person with no metabolic diseases or disorders should completely avoid natural, unprocessed foods like carrots or potatoes simply because they are high on the glycemic index is ridiculous.
"I know many bodybuilders (including myself) who eat high glycemic index foods such as white potatoes every day right up until the day of a competition and they reach single digit body fat. How do they do it if high GI foods make you fat? Its simple high GI foods DONT necessarily make you fat choosing natural foods and burning more calories than you consume are far more important factors. Although its not correct to say that all calories are created equal, a calorie deficit is the most important factor of all when fat loss is your goal.
"The glycemic index need not be completely disregarded, as it is a legitimate tool in certain situations, but diet programs that hang their hats on glycemic index alone are just another example of how one single aspect of nutrition can be used as a "hook" in marketing and said to be the "end all be all" of fat loss, when it's really only one small piece of the puzzle.
"Eating Low glycemic index foods alone does NOT guarantee you will lose fat. You have to take in the bigger picture, which includes calories/energy balance, meal timing and frequency, macronutrient composition, food choices as well as how these nutritional factors interact with your exercise program.
"For more information on the glycemic index and for a balanced, gimmick-free look at all aspects of fat-burning nutrition, be sure to visit the Burn The Fat, Feed The Muscle website at: Burn The Fat
Wednesday, February 08, 2006
2 Steps To Six Pack Abs
By: Ryan Cote
First off, I want to mention that, for most people, getting six
pack abs is not an easy task. It requires dedication, but it is
possible! Below is a general 2-step guide that, if followed
religiously for 3 months, will produce results.
Step 1: Nutrition
This is the single most important part of the puzzle, hands
down. You can have the most impressive set of abs, but if
they're covered with a layer of fat, you won't see them! Break
up your day with 5 or 6 mini-meals because this jump starts your
metabolism. And stop eating the food that is preventing results:
white bread, loads of pasta, soda, candy, fast food,
hydrogenated oils, sugars and fructose corn syrup.
Instead, replace them with foods that will help you reach your
goal: oatmeal, olive oil, whole grain breads, fruits,
vegetables, nuts, eggs, natural peanut butter, chicken, fish,
protein and water. Be realistic- you'll slip here and there, but
make a conscious effort to radically improve your eating habits
because getting a six pack will be impossible if you don't.
Step 2: Exercise
You need to concern yourself with 3 different exercises: cardio,
weightlifting and ab exercises. And aim to workout 3- 4 times a
week.
The cardio you do can be anything: walking, running, biking,
swimming....whichever cardio you don't mind doing so that you'll
stick with it. Aim for 30-45 minutes, a minimum of 2 times a
week.
Weightlifting is important because 3 pounds of added muscle
burns as many calories as a 1 mile jog...and this is while
you're just sitting around! Aim for 30-45 minutes, a minimum of
2 times a week. If you're confused as to what exercises to do
for each body part, check out out the following website. It
features professional bodybuilders, but the information is great
and can be used by anyone.
http://www.bod
ybuilding.com/fun/exercises.htm
The last exercise you need to incorporate into your workout is
ab exercises. Aim to work your abs a minimum of 3 times a week.
There are a ton of different ab exercises you can do so try to
find 3 or so that you enjoy doing so you can mix it up. A good
database of different ab exercises is:
http://www.bodybuilding.com/fun/exername.php?MainMuscle=Ab
dominals
Tip: mix up your workout routine every 2 weeks to keep your
body guessing and changing. Add or take away different weight or
ab exercises, or at the very least, vary the weight, reps or
form of cardio you do.
Well, there you have it. Follow the above for 3 months
religiously, and while results will vary from person to person,
you will experience improvement.
It will take dedication on your part, but imagine the feeling
you'll get when you look in the mirror and like what you see.
About the author:
Ryan Cote is the owner of SimpleHealth123.com, a website
supplying aging
healthy products and resources. Come visit and download his
free health
and wellness e-course, 4 Days to Better Health.
First off, I want to mention that, for most people, getting six
pack abs is not an easy task. It requires dedication, but it is
possible! Below is a general 2-step guide that, if followed
religiously for 3 months, will produce results.
Step 1: Nutrition
This is the single most important part of the puzzle, hands
down. You can have the most impressive set of abs, but if
they're covered with a layer of fat, you won't see them! Break
up your day with 5 or 6 mini-meals because this jump starts your
metabolism. And stop eating the food that is preventing results:
white bread, loads of pasta, soda, candy, fast food,
hydrogenated oils, sugars and fructose corn syrup.
Instead, replace them with foods that will help you reach your
goal: oatmeal, olive oil, whole grain breads, fruits,
vegetables, nuts, eggs, natural peanut butter, chicken, fish,
protein and water. Be realistic- you'll slip here and there, but
make a conscious effort to radically improve your eating habits
because getting a six pack will be impossible if you don't.
Step 2: Exercise
You need to concern yourself with 3 different exercises: cardio,
weightlifting and ab exercises. And aim to workout 3- 4 times a
week.
The cardio you do can be anything: walking, running, biking,
swimming....whichever cardio you don't mind doing so that you'll
stick with it. Aim for 30-45 minutes, a minimum of 2 times a
week.
Weightlifting is important because 3 pounds of added muscle
burns as many calories as a 1 mile jog...and this is while
you're just sitting around! Aim for 30-45 minutes, a minimum of
2 times a week. If you're confused as to what exercises to do
for each body part, check out out the following website. It
features professional bodybuilders, but the information is great
and can be used by anyone.
http://www.bod
ybuilding.com/fun/exercises.htm
The last exercise you need to incorporate into your workout is
ab exercises. Aim to work your abs a minimum of 3 times a week.
There are a ton of different ab exercises you can do so try to
find 3 or so that you enjoy doing so you can mix it up. A good
database of different ab exercises is:
http://www.bodybuilding.com/fun/exername.php?MainMuscle=Ab
dominals
Tip: mix up your workout routine every 2 weeks to keep your
body guessing and changing. Add or take away different weight or
ab exercises, or at the very least, vary the weight, reps or
form of cardio you do.
Well, there you have it. Follow the above for 3 months
religiously, and while results will vary from person to person,
you will experience improvement.
It will take dedication on your part, but imagine the feeling
you'll get when you look in the mirror and like what you see.
About the author:
Ryan Cote is the owner of SimpleHealth123.com, a website
supplying aging
healthy products and resources. Come visit and download his
free health
and wellness e-course, 4 Days to Better Health.
Monday, February 06, 2006
Learn the Simple Secrets of Supersets for More Muscle Now
By: Gregg Gillies
There are quite a number of effective muscle building techniques
and weight lifting tips you can use in your lifting programs. By
putting together a plan and implementing these muscle ideas in
an effective manner, you can create a variety of weight training
routines that will help you to gain muscle mass as quickly as
your genetics allow.
One of the best weightlifting tips you can use is a variation of
the superset technique. If you're not familiar with supersets,
here's a quick rundown.
A superset is when you perform two exercises back to back with
no rest in between the exercises. There are a number of
different versions of the superset. One is called
pre-exhaustion. This is when you perform two exercises for the
same muscle. The first exercise is an isolation movement, such
as flyes for the pecs. Then you perform a compound movement for
the same muscle. In this case you would use the bench press.
By performing a superset in this manner, you pre-fatigue the
muscle you are working (in this case the pecs) and then hit it
hard with a compound movement that allows other muscles that are
still fresh to help the pecs (in this case the delts and
triceps) work even harder. This manner of superset is designed
to help overcome weaker muscles in an exercise so you can work
the main muscle group harder. In this example, a lot of times
the weaker triceps will give out on the bench press before the
stronger pecs are effectively trained.
Another variation of this muscle building technique is
post-exhaustion, where you perform the exercises the way I
described above but in reverse. So using this weightlifting tip,
you would peform the bench press and then go to the flyes. This
version allows you to use heavier weights on the main exercise,
in this case the bench press, and then use the isolation
exercise to up the intensity and further work the muscle. I've
always preferred this verisio to the typical pre-exhaustion
method. Call it ego, but I would rather drop the weight on use
on flyes than I would on my bench press.
Another variation would be to take a brief 30 second rest
between the two exercises. This gives you a lot of the positives
of the muscle building superset but helps to minimize the main
negatives, which is stopping the set short from aerobic
exhaustion before working the muscles efficiently, and the fact
that you need to reduce the weights on the second exercise.
A very effective muscle building alternative to the mass
training techniques above is performing supersets of
antagonistic muscle groups, such as back and chest, biceps and
triceps, quadriceps and hamstrings, etc. In the case of the
chest and back you could superset bench presses with bent over
rows.
While these are all effective muscle building techniques, one
that you may find even better is the following. When utilizing
antagonistic supersets, consider taking your typical rest
between sets. So instead of supersetting with no rest between
sets, you go back and forth with rest, like you would with
straight sets.
Let's say your typical weight training workout for back and
chest consists of 5 sets of the bench press followed by 5 sets
of bent over rows. Now, if you were using supersets, you'd
perform one set for the chest and then do one set for the back
with no rest, then rest for 2 - 3 minutes and repeat this five
times.
Instead of utilizing the superset technique in this manner, you
would do one set of the bench press, take your normal rest, then
do a set of bent over rows, take your normal rest, and repeat
until finished. In other words, you would stagger your sets. You
wouldn't really be doing a typical superset so much as switching
back and forth between bench presses and bent over rows with a
normal rest period.
What's the advantage of this mass training tactic? For one, you
won't get winded as you might in a more traditional superset,
especially when performing big, compound exercises for body
parts like the chest and back. You'll also be able to use
heavier weights and you'll concentrate better because you won't
have the tendency to rush as you might in a typical superset.
You can also adjust your training to your goals. You can change
the amount of time you rest between sets to focus more on
strength and power or pure muscle building and mass gains.
These muscle building techniques have a unique advantage when
performing the antagonistic muscle group version. Whenever you
work a muscle group, it's antagonist works to some degree as
well. For example, when you work the biceps with barbell or
dumbbell curls, you're also working the triceps, especially when
you resist the weight on the way down. Think about it. Lowering
the weight on a barbell curl is effectively the same motion as a
reverse grip tricep pressdown.
When you do a bent over row, it's like the negative of a bench
press. When you do the negative on the bench press, it's like
the positive part of the rep on the bent over row.
That bit of work helps the antagonist muscle recover faster.
Consider how you recover faster from a run by walking as opposed
to dropping to the ground and lying still.
By using these antagonist supersets, you'll also find yourself
stronger on each exercise, because of the extended rest. Using
the example above, you'll get a lot more rest between sets of
bent over rows when using this version of the superset than you
do when you do straight sets.
These superset weight lifting tips are awesome for gaining
muscle mass and strength. You can use these superset variations
in any weigh trainng split.
Try these superset muscle building techniques for six to eight
weeks and watch your muscle mass and your strength shoot
forward. After six to eight weeks of hard training, you'll want
to back off a bit and then switch to a completely different
weight training routine.
About the author:
Gregg Gillies is the founder of Build Lean Muscle.com
His articles have appeared in Ironman Magazine. He has written
two books and is a regular contributor to Body Talk Magazine.
Grab a copy of his free ebook Fast Mass! at Build
Muscle
There are quite a number of effective muscle building techniques
and weight lifting tips you can use in your lifting programs. By
putting together a plan and implementing these muscle ideas in
an effective manner, you can create a variety of weight training
routines that will help you to gain muscle mass as quickly as
your genetics allow.
One of the best weightlifting tips you can use is a variation of
the superset technique. If you're not familiar with supersets,
here's a quick rundown.
A superset is when you perform two exercises back to back with
no rest in between the exercises. There are a number of
different versions of the superset. One is called
pre-exhaustion. This is when you perform two exercises for the
same muscle. The first exercise is an isolation movement, such
as flyes for the pecs. Then you perform a compound movement for
the same muscle. In this case you would use the bench press.
By performing a superset in this manner, you pre-fatigue the
muscle you are working (in this case the pecs) and then hit it
hard with a compound movement that allows other muscles that are
still fresh to help the pecs (in this case the delts and
triceps) work even harder. This manner of superset is designed
to help overcome weaker muscles in an exercise so you can work
the main muscle group harder. In this example, a lot of times
the weaker triceps will give out on the bench press before the
stronger pecs are effectively trained.
Another variation of this muscle building technique is
post-exhaustion, where you perform the exercises the way I
described above but in reverse. So using this weightlifting tip,
you would peform the bench press and then go to the flyes. This
version allows you to use heavier weights on the main exercise,
in this case the bench press, and then use the isolation
exercise to up the intensity and further work the muscle. I've
always preferred this verisio to the typical pre-exhaustion
method. Call it ego, but I would rather drop the weight on use
on flyes than I would on my bench press.
Another variation would be to take a brief 30 second rest
between the two exercises. This gives you a lot of the positives
of the muscle building superset but helps to minimize the main
negatives, which is stopping the set short from aerobic
exhaustion before working the muscles efficiently, and the fact
that you need to reduce the weights on the second exercise.
A very effective muscle building alternative to the mass
training techniques above is performing supersets of
antagonistic muscle groups, such as back and chest, biceps and
triceps, quadriceps and hamstrings, etc. In the case of the
chest and back you could superset bench presses with bent over
rows.
While these are all effective muscle building techniques, one
that you may find even better is the following. When utilizing
antagonistic supersets, consider taking your typical rest
between sets. So instead of supersetting with no rest between
sets, you go back and forth with rest, like you would with
straight sets.
Let's say your typical weight training workout for back and
chest consists of 5 sets of the bench press followed by 5 sets
of bent over rows. Now, if you were using supersets, you'd
perform one set for the chest and then do one set for the back
with no rest, then rest for 2 - 3 minutes and repeat this five
times.
Instead of utilizing the superset technique in this manner, you
would do one set of the bench press, take your normal rest, then
do a set of bent over rows, take your normal rest, and repeat
until finished. In other words, you would stagger your sets. You
wouldn't really be doing a typical superset so much as switching
back and forth between bench presses and bent over rows with a
normal rest period.
What's the advantage of this mass training tactic? For one, you
won't get winded as you might in a more traditional superset,
especially when performing big, compound exercises for body
parts like the chest and back. You'll also be able to use
heavier weights and you'll concentrate better because you won't
have the tendency to rush as you might in a typical superset.
You can also adjust your training to your goals. You can change
the amount of time you rest between sets to focus more on
strength and power or pure muscle building and mass gains.
These muscle building techniques have a unique advantage when
performing the antagonistic muscle group version. Whenever you
work a muscle group, it's antagonist works to some degree as
well. For example, when you work the biceps with barbell or
dumbbell curls, you're also working the triceps, especially when
you resist the weight on the way down. Think about it. Lowering
the weight on a barbell curl is effectively the same motion as a
reverse grip tricep pressdown.
When you do a bent over row, it's like the negative of a bench
press. When you do the negative on the bench press, it's like
the positive part of the rep on the bent over row.
That bit of work helps the antagonist muscle recover faster.
Consider how you recover faster from a run by walking as opposed
to dropping to the ground and lying still.
By using these antagonist supersets, you'll also find yourself
stronger on each exercise, because of the extended rest. Using
the example above, you'll get a lot more rest between sets of
bent over rows when using this version of the superset than you
do when you do straight sets.
These superset weight lifting tips are awesome for gaining
muscle mass and strength. You can use these superset variations
in any weigh trainng split.
Try these superset muscle building techniques for six to eight
weeks and watch your muscle mass and your strength shoot
forward. After six to eight weeks of hard training, you'll want
to back off a bit and then switch to a completely different
weight training routine.
About the author:
Gregg Gillies is the founder of Build Lean Muscle.com
His articles have appeared in Ironman Magazine. He has written
two books and is a regular contributor to Body Talk Magazine.
Grab a copy of his free ebook Fast Mass! at Build
Muscle
Saturday, February 04, 2006
Importance Of Fruits In Diet
By: Sharon Hopkins
Fruits, fresh or dried have been a natural staple diet of human
beings since ancient times. Replete with minerals, vitamins,
enzymes, they are easily digestible. Fruits are not only good
sources of food, they also serve as medicines and can treat
ailments.
Fruits, eaten raw or consumed as fresh juice, are excellent ways
to retain and balance the moisture level in the body. The low
level of sodium in fruits plays an important role for people who
would like to avail of a salt-free diet. So pregnant ladies eat
2-3 helpings of fresh fruits in a day.
Dry fruits like apricots, raisins and dates are storehouses of
calciumand iron, essential for the strengthening of bones and
maintaining good blood, respectively. Custard apple too is an
excellent calcium source. If you are unwell, consume fruits in
the form of fresh juice only. One or two fruits a day cleans the
digestive tract and aids easy bowel action.
Guavas, custard apples, lemons and oranges are effective sources
of vitamin C. When eaten fresh and raw, they provide all the
vitamins. Papaya is an excellent source of Vitamin C and
carotene, which is converted to Vitamin A in the body.
Consume fruits in raw and ripe form. Avoid cooking -- as there
is loss of nutrient salts and carbohydrates. It is ideal to eat
one kind of fruit at a time. Many prefer to take fruits in
breakfast with milk. It is advisable to avoid a combination of
fruits and vegetables. In case you need to combine fruits with
vegetables, opt for larger portions of fruits.
Fruits like apple, lemon, orange and pomegranate aid in the
proper functioning of the heart. Nutrients in apples, dates and
mangoes sharpen memory, prevent exhaustion, hysteria, insomnia
and mental tension.
All forms of berries are rich in iron, phosphorus and sodium
that are beneficial for blood building and nerve strengthening.
Lemons are good for liver ailments, indigestion and rheumatism.
Watermelons are good kidney cleansers. Pineapple and
pomegranates help in soothing inflammation of nose, throat, hay
fever and other chronic or bronchial ailments. Grapefruit juice
is an effective aid for common cold. Fresh and ripe fruits like
grapes, apples, bananas and figs are good for all brain
deficiencies. Even the kernel of walnut is a helpful remedy for
weakness of the brain.
Eating liberal amount of fruits daily ensures a healthy
energetic life and active life lifetime.
About the author:
Sharon Hopkins manages websites on nutrition, diet and health. A
Nutritious Diet
ensures well being, helps to maintain a healthy Body Mass Index
(BMI), reduces the risk of several debilitating diseases like
cancer, diabetes, stroke,etc.
Fruits, fresh or dried have been a natural staple diet of human
beings since ancient times. Replete with minerals, vitamins,
enzymes, they are easily digestible. Fruits are not only good
sources of food, they also serve as medicines and can treat
ailments.
Fruits, eaten raw or consumed as fresh juice, are excellent ways
to retain and balance the moisture level in the body. The low
level of sodium in fruits plays an important role for people who
would like to avail of a salt-free diet. So pregnant ladies eat
2-3 helpings of fresh fruits in a day.
Dry fruits like apricots, raisins and dates are storehouses of
calciumand iron, essential for the strengthening of bones and
maintaining good blood, respectively. Custard apple too is an
excellent calcium source. If you are unwell, consume fruits in
the form of fresh juice only. One or two fruits a day cleans the
digestive tract and aids easy bowel action.
Guavas, custard apples, lemons and oranges are effective sources
of vitamin C. When eaten fresh and raw, they provide all the
vitamins. Papaya is an excellent source of Vitamin C and
carotene, which is converted to Vitamin A in the body.
Consume fruits in raw and ripe form. Avoid cooking -- as there
is loss of nutrient salts and carbohydrates. It is ideal to eat
one kind of fruit at a time. Many prefer to take fruits in
breakfast with milk. It is advisable to avoid a combination of
fruits and vegetables. In case you need to combine fruits with
vegetables, opt for larger portions of fruits.
Fruits like apple, lemon, orange and pomegranate aid in the
proper functioning of the heart. Nutrients in apples, dates and
mangoes sharpen memory, prevent exhaustion, hysteria, insomnia
and mental tension.
All forms of berries are rich in iron, phosphorus and sodium
that are beneficial for blood building and nerve strengthening.
Lemons are good for liver ailments, indigestion and rheumatism.
Watermelons are good kidney cleansers. Pineapple and
pomegranates help in soothing inflammation of nose, throat, hay
fever and other chronic or bronchial ailments. Grapefruit juice
is an effective aid for common cold. Fresh and ripe fruits like
grapes, apples, bananas and figs are good for all brain
deficiencies. Even the kernel of walnut is a helpful remedy for
weakness of the brain.
Eating liberal amount of fruits daily ensures a healthy
energetic life and active life lifetime.
About the author:
Sharon Hopkins manages websites on nutrition, diet and health. A
Nutritious Diet
ensures well being, helps to maintain a healthy Body Mass Index
(BMI), reduces the risk of several debilitating diseases like
cancer, diabetes, stroke,etc.
Friday, February 03, 2006
Tips For Safe Weight Loss
By: Joel Noah
Many people want to trim down so they can look better and feel
better. Carrying extra weight can be very unhealthy and it can
lead to numerous health complications.
When a person is facing the prospect of having to lose weight
they can feel overwhelmed. The gravity of the road ahead can be
a lot to absorb and they turn to a quick fix for the problem.
There are many fad diets in existence that claim that they
result in fast weight loss. In most cases their claim is true,
in a sense. Most of these types of quick fix diets offer the
person the chance to shed a high number of pounds the first week
they are on the diet. This dramatic weight loss is almost always
the result of the body losing water weight.
It might feel great to look down at the scale and see a huge
weight loss, but in reality that weight loss could be gained
back very quickly if the person reverted back to their normal
diet.
There are steps you can take that will guarantee that you have a
successful and safe weight loss. Losing weight can be done in a
way that is effective long term and at the same time gives you
results week after week.
One of the most important aspects in any weight loss plan is
exercise. When a person decides they want to lose weight quite
often their focus is completely on their diets. They worry over
how many calories they are consuming each day and how many of
those calories come from fat or carbohydrates.
Diet is an essential ingredient in weight loss, but with a
regular exercise regime the weight loss will be more effective
and quicker.
When a person exercises it helps to raise their metabolism. This
is essential in weight loss. With a higher metabolism, the body
can burn more calories and the weight begins to come off.
On the other hand, if a person just restricts calorie
consumption the weight loss is much slower. The body views this
as a sign of starvation and the metabolism slows instead of
speeds up.
Exercise for a weight loss plan doesn't need to be strenuous. A
brisk walk each day is sufficient to aiding in weight loss. Many
people incorporate a morning or evening walk into their daily
routine.
Another key to safe weight loss is not to take supplements.
There are many dietary supplements available over the counter
that claim fast and effective weight loss. These types of
supplements can be very expensive and depending on your medical
history they can be dangerous as well.
If you are serious about beginning a weight loss plan it's
advisable to contact your doctor first. He or she will be able
to suggest the best course for you to take including your daily
calorie and exercise needs. The doctor can also chart your
weight loss progress and help you if you reach a plateau.
Weight loss can help you to feel not only healthier but more
attractive as well. With a safe weight loss you'll find renewed
energy and a wonderful feeling of self confidence and
accomplishment. Weight loss isn't an easy thing but when you do
it, you'll never be more proud of yourself.
About the author:
Weight Loss Resources and
Information around it
Many people want to trim down so they can look better and feel
better. Carrying extra weight can be very unhealthy and it can
lead to numerous health complications.
When a person is facing the prospect of having to lose weight
they can feel overwhelmed. The gravity of the road ahead can be
a lot to absorb and they turn to a quick fix for the problem.
There are many fad diets in existence that claim that they
result in fast weight loss. In most cases their claim is true,
in a sense. Most of these types of quick fix diets offer the
person the chance to shed a high number of pounds the first week
they are on the diet. This dramatic weight loss is almost always
the result of the body losing water weight.
It might feel great to look down at the scale and see a huge
weight loss, but in reality that weight loss could be gained
back very quickly if the person reverted back to their normal
diet.
There are steps you can take that will guarantee that you have a
successful and safe weight loss. Losing weight can be done in a
way that is effective long term and at the same time gives you
results week after week.
One of the most important aspects in any weight loss plan is
exercise. When a person decides they want to lose weight quite
often their focus is completely on their diets. They worry over
how many calories they are consuming each day and how many of
those calories come from fat or carbohydrates.
Diet is an essential ingredient in weight loss, but with a
regular exercise regime the weight loss will be more effective
and quicker.
When a person exercises it helps to raise their metabolism. This
is essential in weight loss. With a higher metabolism, the body
can burn more calories and the weight begins to come off.
On the other hand, if a person just restricts calorie
consumption the weight loss is much slower. The body views this
as a sign of starvation and the metabolism slows instead of
speeds up.
Exercise for a weight loss plan doesn't need to be strenuous. A
brisk walk each day is sufficient to aiding in weight loss. Many
people incorporate a morning or evening walk into their daily
routine.
Another key to safe weight loss is not to take supplements.
There are many dietary supplements available over the counter
that claim fast and effective weight loss. These types of
supplements can be very expensive and depending on your medical
history they can be dangerous as well.
If you are serious about beginning a weight loss plan it's
advisable to contact your doctor first. He or she will be able
to suggest the best course for you to take including your daily
calorie and exercise needs. The doctor can also chart your
weight loss progress and help you if you reach a plateau.
Weight loss can help you to feel not only healthier but more
attractive as well. With a safe weight loss you'll find renewed
energy and a wonderful feeling of self confidence and
accomplishment. Weight loss isn't an easy thing but when you do
it, you'll never be more proud of yourself.
About the author:
Weight Loss Resources and
Information around it
Wednesday, February 01, 2006
Bodyubuilding- Are Your Workouts Strictly Business
By: Scott Jameson
In my previous article, I talked about training each body part
twice per week. Well let me say this is only half the recipe.
You can come to the gym and work your body parts but if you lack
intensity, you might as well go home. The gym floor should be a
place of strictly business.
Let me explain. Normally when I go to the gym today, I will see
guys working out but also laughing, talking and standing around.
Honestly, they will take 5 minutes between sets. I often wonder
if this workout or a Social Event. Let me tell you what is not
happening during this kind of workout:
* There is no focus to psyche up to the next set. They'd rather
talk about the weekend then get motivated to do their best..
* The body is cooling down and thinking No Pain here which means
No Gain.
* Don't expect the muscle to get pumped or flushed with blood.
In short this approach to a routine is just going through the
motion. Oh sure it is better than doing nothing, but it worth
the time.
To me the time on the gym floor is time to focus, push every rep
to the limit and drive the muscle to greater size and
definition. To do anything less is mediocrity...and this defines
the men from boys.
So how do you achieve this level of intense training?
1. Don't socialize on the gym floor. The first time someone
wants to do small talk or maybe ask you a bodybuilding question,
simply say "I'd enjoy explaining this but I currently in the
middle of my routine, could we do it later?" They will get the
point and not bother you in future. Use the locker room, juice
bar, check in desk or any NON gym floor place to be areas of
friendly conversation but also take time to define the gym floor
as a place of strict business for your workouts.
2. Concentrate on thinking about your next set during your rest
period. Your eyes will naturally focus on fixed objects in the
gym rather looking around and catching someone's eye for
conversation.
3. Talk to yourself internally. Encourage yourself with thoughts
"I can do this weight" or "I will push to limits on this one".
4. Get a training partner that is every bit as serious as you.
Motivate each other. Limit conversation to aspects that have to
do with the routine at hand.
5. Avoid long rests. This is not power lifting! The muscle
recovers to 80% to its original strength less than 1 minute.
6. Take every set to failure. Unless you are doing a warm up
set, why stop at 10 reps if you could have done 12 reps.
7. Get a spotter to push beyond the number of reps you can do on
your own and help take you to failure.
If you don't walk off the floor drained from your workout (at
least in trained muscle group), you likely did not do the
intensity required to grow you body.
About the author:
Scott Jameson is a bodybuilder and trainer for over 30 years. He
has a passion for bodybuilding and helping other achieve this
success. He regularly applies the techniques in this article.
See more of his articles at
http://www.bodybuildingprogramzone.com
This article may reproduced on your website provided you
acknowledge Scott Jameson as the author and must show link to
http://www.bodybuildingprogramzone.com
In my previous article, I talked about training each body part
twice per week. Well let me say this is only half the recipe.
You can come to the gym and work your body parts but if you lack
intensity, you might as well go home. The gym floor should be a
place of strictly business.
Let me explain. Normally when I go to the gym today, I will see
guys working out but also laughing, talking and standing around.
Honestly, they will take 5 minutes between sets. I often wonder
if this workout or a Social Event. Let me tell you what is not
happening during this kind of workout:
* There is no focus to psyche up to the next set. They'd rather
talk about the weekend then get motivated to do their best..
* The body is cooling down and thinking No Pain here which means
No Gain.
* Don't expect the muscle to get pumped or flushed with blood.
In short this approach to a routine is just going through the
motion. Oh sure it is better than doing nothing, but it worth
the time.
To me the time on the gym floor is time to focus, push every rep
to the limit and drive the muscle to greater size and
definition. To do anything less is mediocrity...and this defines
the men from boys.
So how do you achieve this level of intense training?
1. Don't socialize on the gym floor. The first time someone
wants to do small talk or maybe ask you a bodybuilding question,
simply say "I'd enjoy explaining this but I currently in the
middle of my routine, could we do it later?" They will get the
point and not bother you in future. Use the locker room, juice
bar, check in desk or any NON gym floor place to be areas of
friendly conversation but also take time to define the gym floor
as a place of strict business for your workouts.
2. Concentrate on thinking about your next set during your rest
period. Your eyes will naturally focus on fixed objects in the
gym rather looking around and catching someone's eye for
conversation.
3. Talk to yourself internally. Encourage yourself with thoughts
"I can do this weight" or "I will push to limits on this one".
4. Get a training partner that is every bit as serious as you.
Motivate each other. Limit conversation to aspects that have to
do with the routine at hand.
5. Avoid long rests. This is not power lifting! The muscle
recovers to 80% to its original strength less than 1 minute.
6. Take every set to failure. Unless you are doing a warm up
set, why stop at 10 reps if you could have done 12 reps.
7. Get a spotter to push beyond the number of reps you can do on
your own and help take you to failure.
If you don't walk off the floor drained from your workout (at
least in trained muscle group), you likely did not do the
intensity required to grow you body.
About the author:
Scott Jameson is a bodybuilder and trainer for over 30 years. He
has a passion for bodybuilding and helping other achieve this
success. He regularly applies the techniques in this article.
See more of his articles at
http://www.bodybuildingprogramzone.com
This article may reproduced on your website provided you
acknowledge Scott Jameson as the author and must show link to
http://www.bodybuildingprogramzone.com
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