tag:blogger.com,1999:blog-80532493917346333922024-03-13T06:27:32.208-07:00Fitness Tips IdeaAnonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.comBlogger34125tag:blogger.com,1999:blog-8053249391734633392.post-39218478437798720232012-03-02T16:26:00.000-08:002012-03-02T16:26:03.580-08:00Successful Fitness Lifestyle<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://ts2.mm.bing.net/images/thumbnail.aspx?q=1624407212165&id=4439bb99c312f0c97b385a28a0905f52" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://ts2.mm.bing.net/images/thumbnail.aspx?q=1624407212165&id=4439bb99c312f0c97b385a28a0905f52" /></a></div><br />
Question From Ann, NewYork City: when I begin a fitness program, life gets within the method, I begin stalling and before i do know it I've fallen off the wagon and gained 5lbs. will't|i can not|i am unable to} extremely afford a private trainer however I can see how they will assist you keep on target. I've tried DVD's and categories with no success. Is there something out there that may facilitate me?<br />
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Answer : thanks Ann for your honesty, i do know many ladies have similar frustrations whereas pursuing their fitness lifestyle. there {is a} heap of recent analysis out there within the Fitness world and from that dearth of analysis is a new hybrid of non-public trainers. they are referred to as Fitness Lifestyle Coaches, they will give each exercise and behavioral steering and that they are a less expensive different to a private Fitness Trainer. i will be able to address your question within the mindset of a Fitness Lifestyle Coach therefore you may catch a glimpse of how the approach to life fitness coaching method will work.<br />
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So, lets get all the way down to basics and outline fitness, which has 3 parts. 1st you would like a cardio challenge where the center and respiratory rate are considerably raised. The second ingredient is strength coaching where the muscles are challenged with resistance work. Thirdly is Flexibility, muscles have to be compelled to stretch to take care of mobility. Remember, you get stiff then you get previous. making an attempt to require on all three parts within the starting might feel daunting, so don't.<br />
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Pick one part you enjoy; all 3 are equally necessary therefore selecting one is the key to beginning a way of life within which you'll consistently participate. Once one part becomes a habit, as a result of you get pleasure from it, that typically takes twenty eight days, you'll add another. Add every part gradually and in little doses therefore as to not overwhelm your self. Of course, if you get pleasure from 2 or maybe all 3 fitness parts, dedicate alittle quantity of your time to every therefore you expertise success with the designated time for every part. Be realistic in some time allotment, if you cannot live up to it you may feel sort of a failure, therefore opt for smaller time frames and skill success. assume 'do slightly less and emphasize success' and it builds self-confidence.<br />
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You need to search out what motivates or turns you on, therefore to induce motivated you would like a Fitness Vision. This vision entails using your imagination to project into your future. raise yourself what it'd seem like to ascertain yourself living your fitness lifestyle successfully when a year or two? Visualize how you may look, act, eat, sleep etc. till you'll feel it, see it, smell it, breathe it. By creating it as real as attainable to yourself you may begin to feel the joy bubble up in you. currently that is obtaining your mojo operating for you.<br />
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Now set goals for you to form that vision happen. Where am I now? How am i able to catch up with to that vision in 3months/ 6months? On a weekly basis, what do I do? begin with little weekly goals, therefore you'll feel a way of accomplishment when you meet your goals. Then each week, add slightly additional challenge and since you're living up to your goals successfully, your self-confidence grows.<br />
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We all skills life gets within the method, that progress is rarely linear. therefore get artistic and for see attainable issues. In your mind play out how these obstacles will stop you and the way you'll realize ways in which to figure around them. this manner when the issues come back up your not caught off guard and you may be higher ready to trot out true and keep on target along with your fitness lifestyle.<br />
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Yes, hiring a trainer makes it easier to remain on target along with your fitness, however doing it yourself is satisfying, rewarding, and even additional empowering as a result of you have got thoughtfully come back up along with your own solutions rather than simply following orders.<br />
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A Personal Trainer shows up with exercise programs that challenge you and keep you getting to higher levels of fitness. Where as a way of life Fitness Coach challenges you to induce artistic, drawback solve, recognize yourself higher and break through barriers, serving to you break previous habits, building confidence to develop healthier new ones therefore you'll maintain a fitness lifestyle independently.<br />
</div>Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-33656588144200531332012-02-14T00:14:00.000-08:002012-02-14T00:14:34.464-08:00TipsHealth and Fitness 5 Easy Tips<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="http://ts3.mm.bing.net/images/thumbnail.aspx?q=1626266146262&id=bfd0f48768d9131218685aa8c7e0526f" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://ts3.mm.bing.net/images/thumbnail.aspx?q=1626266146262&id=bfd0f48768d9131218685aa8c7e0526f" /></a></div><br />
Below are five simple health and fitness tips on how to receive a head start on your route to superior health and fitness. Read every and you'll recognize that it is actually simpler than you possibly thought it would be. You only need to take the preliminary few simple steps.<br />
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Getting started with a lifestyle of health and fitness is not the hard demanding task that somebody usually think it is. When you think about this, the difficult element is often the beginning. Later on, the rest will likely be a lot simpler after you get the hang of it. All it takes is self-control along with responsibility.<br />
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Health and fitness tips #1: Start little.<br />
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When your preferred food is something you need to steer clear of, there is not any meaning in leaving it out in case you binge when you cannot take the abstinence any more. Take moderate actions. In case you consume the meal each day try and cut down on your consumption and make it thrice every week. When you have managed that, decrease further and make it one time every seven days. Doing this, you can still take pleasure in the foods but not build up your longing for these.<br />
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Health and fitness tips #2: Plan .<br />
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Establish goals for yourself. But it does not necessarily insinuate that you will need to kill yourself to get it so when you don't you'll also kill yourself. Establishing high goals will usually only bring about failure and frustration. While you prepare, be definite that you can do it. How will you know? Stay realistic. You know what you can. It is much better setting goals for yourself that you know you can apply. Achieving them gives you a feeling of achievement which will make you more self-confident and far more happy to continue together with your task.<br />
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Sharing the pains and aches along with the pleasures of achievements with a buddy may help make the program simpler and more tolerable. In point of fact, those with a companion are better suited to stick to their designs than those who will be undertaking the projects on their own. because in case you have a mate with you, they / they provides an assistance method that can help keep you on work which will help prevent you from abandoning. In addition to having a buddy along with you encountering the same struggles definitely makes the process more fun and far more enjoyable.<br />
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Health and fitness tips #3: Use a mate.<br />
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Health and fitness tips #4: Have self-discipline.<br />
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This is of the few issues that can make or shatter your intends to finally live a healthful lifestyle. As a way to stick to the plan, you ought to create self-discipline when it involves things which you eagerly need to accomplish or stuff that you are used to doing. Temptations in the process will be plenty of and you need to be willing to face all of that!<br />
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Plenty of men and ladies set out to live a life of health and fitness in hope of getting noticed by other people. Although this is a valid reason, sometimes, it is not sufficient to see you through the full process. It is better that you do this for yourself because you need a healthier and better you compared to do it for other people's acceptance. After all, the only actual acceptance that you ever need to have is your own.<br />
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Health and fitness tips #5: Practice it for your self.</div>Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-45657140190407663702012-02-12T21:25:00.000-08:002012-02-12T21:25:12.386-08:00It's All About Your Well-Being<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="http://ts4.mm.bing.net/images/thumbnail.aspx?q=1618227888571&id=9abe764ee2d18420788ffce707b40749" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://ts4.mm.bing.net/images/thumbnail.aspx?q=1618227888571&id=9abe764ee2d18420788ffce707b40749" /></a></div><br />
We consistently get fettle tips. And sometimes they end up absolutely like that: aloof fettle tips. In this country, blubber is a ascent problem. Some accusation it on our lifestyle: the capital acumen why our abstracts resemble that bank ball. We're so acclimated to bistro fast aliment rather than home adapted commons that are convalescent and added nutritious. We charge to get austere about our bloom and it's one way to cure blubber in this country.<br />
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It's Not as Adamantine as You Think<br />
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One acumen why a lot of bodies acquisition it adamantine to hit the treadmill or the gym is that best tips apropos fettle booty on added than aloof simple adjustments. Best bodies absolutely don't like change, abnormally in the way they live. They're acclimated to it and alteration it (even for the better) takes its toll. Sometimes they alike abolish the bald anticipation of it; alike if they do ambition to accept a healthier, nicer attractive body.<br />
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What best of us don't apperceive is that afterward fettle tips isn't that hard. Fettle doesn't absolutely charge any desperate change. It's aloof about appliance more, bistro bigger and allotment convalescent activity alternatives. One can still abide active their activity the way they've consistently had.<br />
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Tip 1: on Eating<br />
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Don't worry; back we say acceptable food, it doesn't beggarly we demand you to be like a dupe or aerial and aloof stick to the veggies. You can absolutely eat the aliment that you like; aloof not as much. But you don't accept to abjure yourself. You aloof charge to eat at intervals: added meals, beneath food. You aloof charge to eat added generally and a little at a time. Not alone does it access your metabolism, but it'll never accomplish you feel deprived.<br />
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Tip 2: on Drinking<br />
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We all apperceive that we should alcohol at atomic 8 to 10 glasses of baptize everyday. Yes, this fettle tip is true. It helps ablution out toxins and helps your anatomy furnish itself. Whenever you feel hungry, it's best to alcohol a bottle of baptize afore hitting the fridge for food. It makes you feel abounding and will accomplish you eat less. Combined with our tip about bistro baby amounts at intervals, this will absolutely cut bottomward your aliment intake.<br />
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Tip 3: on Exercise<br />
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One chat about this and bodies go out of the window. Who brand exercise anyway? We're not allurement you to hit the gym or go on a two-hour conditioning every distinct day. (Hey, we're not allurement you alternation for the Olympics!. Move that anatomy and try to accommodate in your circadian accepted simple activities such as walking.<br />
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Did you apperceive that walking for 10 to 30 account a day would accomplish you feel better? One of our fettle tips on exercise is that if you can't do it for that long, again go as continued as you can. Every little bit helps.<br />
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There's an old adage that applies to exercise: 'something is bigger than nothing.' It's not all-important that you hit the alley to fettle with backbreaking yourself to exhaustion. Aloof little contest up to your abundance level, accretion the breadth a day at a time can go a continued way. Not alone will you feel acceptable but you'll attending acceptable as well.<br />
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It's alike recommended that you booty the stairs if you can't acquisition the abode and time to walk. Instead of demography the elevator, activity up and bottomward the stairs provides abundant exercise for the day.<br />
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Try out the fettle tips discussed here. The ambition is to absorb beneath food, access your conditioning time, and accomplish acceptable affairs decisions. Try it for 2 weeks and you can already see results. If you don't accept us, surely, you'll accept accompany and ancestors who will apprehension the difference.<br />
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</div>Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-22542634466461422282012-01-14T20:24:00.000-08:002012-01-14T20:24:48.069-08:00Build Muscle If Your Joints Hurt<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="http://fitnessblackbook.com/wp-content/uploads/2011/11/build-muscle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="146" src="http://fitnessblackbook.com/wp-content/uploads/2011/11/build-muscle.jpg" width="200" /></a></div><br />
<span class="" id="result_box" lang="en"><span title="Toen keerde ik terug naar opleiding in de jaren '80 die verondersteld om grotere spieren te bouwen zou moeten steeds zwaardere gewichten.">When I returned to training in the 80's that supposed to build bigger muscles should progressively heavier weights. </span><span title="Tot op zekere hoogte is dit waar, maar er zijn manieren om een lichtere "werk" spieren te veel moeilijker dan normaal.">To some degree this is true, but there are ways to get a lighter "work" muscles much harder than normal. </span><span title="De man met de borst meest indrukwekkende die ik heb gezien in persoon ooit benched meer dan 205 kilo.">The man with the chest most impressive I've seen in person ever benched over 205 pounds. </span><span title="Hij vertelde mij dat alles zwaarder, "zijn gewrichten pijn gedaan" ...">He told me that everything is heavier, "his joints hurt" ... </span><span title="dus gebruikte hij een lichter gewicht om de klus te klaren.">So he used a lighter weight to get the job done. </span><span title="Afgelopen zomer werd ik sterker dan ooit in de kin ups en schouders, ellebogen, maar het begon pijn te doen en ik besloot om in een 3-4 maanden mix voor het heffen van het licht om mijn gewrichten een broodnodige pauze .">Last summer I was stronger than ever in the chin up and shoulders, elbows, but it started hurting and I decided to mix in a 3-4 month for lifting the light to my joints a much needed break. </span><span title="Ik zal een overzicht van wat ik doe.">I will outline what I do.</span></span><br />
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<span title="onbepaald">indeterminate<br />
</span><span title="Gewicht [tillen moet een gezonde lange termijn contract.">Weight [to raise a healthy long-term contract. </span><span title="Als u voelt pijn in de gewrichten, dan je zou willen geven uw gewrichten een pauze en licht gaan voor een paar maanden.]">If you feel pain in the joints, then you would give your joints a break and go light for a few months.]<br />
</span><span title="Hoge Vertegenwoordiger om vermoeidheid = een manier om spiermassa op te bouwen">High Representative for fatigue = a way to build muscle mass<br />
</span><span title="Dit is geen nieuws voor iedereen die mijn cursussen lezen in visuele impact, maar de hoge herhalingen zijn eigenlijk een geweldige manier om spiermassa te vergroten.">This is not news to anyone who read my courses in visual impact, but high repetitions are actually a great way to increase muscle mass. </span><span title="Tillen in de 8-15 rep range vocht toename van de spiercellen (hypertrofie sarcoplasmatisch) en dit veroorzaakt een snelle spiergroei.">Lifting in the 8-15 rep range increase muscle fluid (sarcoplasmic hypertrophy), which causes rapid muscle growth. </span><span title="Ik raad het verlagen rep bereiken en om kracht, dichtheid en definitie te verhogen ...">I recommend lowering rep ranges and for strength, density and definition to increase ... </span><span title="maar lichte verhoging werkt goed het vergroten van de grootte van een spier.">slight increase but works well to increase the size of a muscle.<br />
</span><span title="Nu ben ik tillen zo licht mogelijk te maken voor 8-15 reps">Now I lift as light as possible for 8-15 reps<br />
</span><span title="Ik moet waarschijnlijk anders zeggen: Ik ben met behulp van licht gewicht mogelijk zonder belasting van de spieren tot het maximum te stoppen in de 8-15 rep range.">I should probably rephrase that: I'm using light weight without strain on the muscles to the limit stop in the 8-15 rep range. </span><span title="Dit is niet hetzelfde als de eerste fase van spieropbouw visuele impact.">This is not the same as the first phase of muscle visual impact. </span><span title="Ik ben met opzet ga lichter dan zou ideaal zijn voor deze fase.">I purposely go lighter than would be ideal for this phase. </span><span title="Ik geef je een schets van een routine, maar ...">I'll give you a sketch of a routine, but ... </span><span title="Eerst een interessante studie">First an interesting study<br />
</span><span title="Een studie van de lage weerstand training en spiergroei">A study of the low resistance training and muscle growth<br />
</span><span title="Christian Finn, heeft een groot artikel op zijn blog over het verkrijgen van spier met zuurstof beperking.">Christian Finn, has a great article on his blog about gaining muscle with oxygen limitation. </span><span title="Dit bericht sprak over hoe laag het niveau van zuurstof in de spieren stimuleert de spieren krijgen en verhoogde vermoeidheid.">This message was talking about how low the level of oxygen in the muscles stimulates muscle gain and increased fatigue. </span><span title="De sites van een studie die praat over het verminderen van zuurstof in de spieren door middel van hoge reps:">The sites of a study that talks about reducing oxygen in the muscles through high reps:<br />
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</span><span title=""Zelfs alleen met een licht gewicht (50% 1-RM), vertragende hun vertegenwoordigers (3 seconden voor de excentrische en concentrische acties, een pauze van 1 seconde, en geen ontspanning fase) en proberen om de te houden "constante spanning" in">"Even with only a light weight (50% 1-RM), slowing their representatives (three seconds for the eccentric and concentric actions, a pause of 1 second, and no relaxation phase) and try to keep" constant voltage "within </span><span title="de spieren is aangetoond dat lagere niveaus van de spieren zuurstof en de opbouw van spieren en zwaardere gewichten (80% 1-RM) en hogere hefsnelheid (1 seconden concentrische en excentrische acties, een seconde voor de rest) "">muscle has been shown to lower levels of oxygen and muscle building muscle and heavier weights (80% 1-RM) and higher lifting speed (1 second concentric and eccentric actions, one second for the rest) "<br />
</span><span title="De belangrijkste variabele is de constante spanning">The main variable is the constant voltage<br />
</span><span title="Wat ze vonden was dat de explosieve beweging niet een constante spanning te creëren ...">What they found was that the explosive movement is not a constant voltage to create ... </span><span title="de spieren "een break" (letterlijk) en niet verkrijgen van de gewenste toestand van laag zuurstof vermoeidheid.">muscles "a break" (literally) and not getting the desired state of low oxygen fatigue. </span><span title="Ik doe herhaalt in een tempo iets hoger, maar niet rusten op de boven-of onderkant van de beweging.">I do repeats at a rate slightly higher, but not resting on the top or bottom of the movement. </span><span title="Hij is goed werkt, maar ik kan veranderen en probeer de "3 seconden en 3 seconden" methode voor mijn volgende training.">He is working properly, but I can try and change the "3 seconds and 3 seconds" method for my next workout. </span><span title="Bedankt voor de tip van de christelijke!">Thanks for the tip of the Christian!<br />
</span><span title="Mijn snelle opzet van dit soort opleidingen">My quick setup of this type of training<br />
</span><span title="Ik wil niet te knoeien met hun opleiding divisie.">I do not want to mess with their training division. </span><span title="Blijf dit doen de routine je mee bezig bent, maar het gebruik van dit systeem en rep regeling.">Keep doing the routine you are doing, but the use of this system and rep scheme.<br />
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</span><span title="Kies een gewicht dat ongeveer 50% van zijn maximum 1 Rep: Ik kan bench 265-275 druk op dit moment, zo bankdrukken met behulp van 135 pond.">Choose a weight that about 50% of its maximum 1 Rep: I can bench press 265-275 right now, so bench presses with 135 pounds.<br />
</span><span title="Doel voor 15-20 herhalingen 1: Lift zeer dicht te mislukken.">Aim for 15-20 repetitions 1: Lift very close to failure. </span><span title="Als u kunt doen meer dan 20 herhalingen het gewicht is te licht.">If you can do over 20 reps the weight is too light. </span><span title="Als je kunt minder dan 15 is te zwaar.">If you under 15 is too heavy.<br />
</span><span title="Er is geen pauze in de bovenste of onderste tijdens de Herhalingen: Doe er alles aan om een pauze te voorkomen.">There is no pause in the upper or lower during the Repetitions: Do everything possible to prevent a break. </span><span title="U wilt de spier vermoeidheid bij elke herhaling, "gebaseerd op" de voormalige vertegenwoordiger.">You want the muscle fatigue at each iteration, "based on" the former representative.<br />
</span><span title="Rest slechts 45-60 seconden tussen de sets: Eens te meer ...">Rest only 45-60 seconds between sets: Once again ... </span><span title="Het idee is dat je om die spieren voordat u herstellen van de vorige reeks.">The idea is that for those muscles before you restore the previous series.<br />
</span><span title="Doe 5 sets over om te falen: Normaal, zult u in staat zijn om minder herhalingen van elke set te doen.">Do 5 sets about to fail: Normally, you will be able to reduce repetitions of each set to do. </span><span title="Alles in het werk om ervoor te zorgen dat u niet in acht herhalingen dip in de laatste fase.">Every effort to ensure that you do not dip into eight repetitions in the final stage.<br />
</span><span title="Doe 2-3 oefeningen per spiergroep: Als je een golf van energie voelen en hebben meer tijd, kies dan 3 oefeningen per spiergroep (15 sets totaal).">Do 2-3 exercises per muscle group: If you feel a surge of energy and have more time, choose three exercises per muscle group (15 sets total). </span><span title="In de dagen waar de tijd beperkt is of u zich moe, en kies vervolgens twee oefeningen per spiergroep (10 wedstrijden in totaal).">In the days where time is limited or you feel tired, then choose two exercises per muscle group (10 matches in total).<br />
</span><span title="Je moet je ego zuigen om het te laten werken">You have to suck up your ego to make it work<br />
</span><span title="Jongens die hebben doorgemaakt fase 1 van mijn programma zijn al door dit, maar het is een vernederende ervaring voor de eerste keer te verhogen op deze manier.">Boys who have been through a phase of my program have been through this, but it is a humiliating experience for the first time to raise this way. </span><span title="In de tweede oefening is een goede kans dat je niet eens in staat zijn om 50% van je een rep max gebruiken.">The second exercise is a good chance that you will not even be able to get 50% of your one rep max use. </span><span title="Bijvoorbeeld, na het doen van mijn vijf sets van de bank met 135 kilo gerookte mijn borst!">For example, after doing my five sets of bench with 135 pounds of smoked my chest! </span><span title="Ik gebruik meestal alleen 35-40 voor mijn schuin dumbbell drukken daarna.">I usually just 35-40 for my oblique dumbbell press then. </span><span title="Het voelt licht in mijn handen, maar kan niet veel duwen dan 15 reps, maakt niet uit hoe hard je ook probeert.">It feels light in my hands, but can not push much than 15 reps, no matter how hard you try. </span><span title="Het is een vreemd gevoel.">It's a strange feeling.</span></div>Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-52221849834109612692012-01-09T20:39:00.000-08:002012-01-09T20:39:59.624-08:00to Eat Healthy at the Airport<div dir="ltr" style="text-align: left;" trbidi="on"><br />
I’m spending a lot of time traveling this holiday season. My husband and I flew across the country to visit family last week, and we’re making the trip again for Christmas—which means I’m pretty familiar with the meal options at the airport. Airports don’t have the best reputation for healthy food options, but it’s not impossible to find something healthy if you know what to look for. Here are my top picks for airport food.<br />
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<div class="inPhoto ip200 ipRight"><img alt="fuel-body-run" src="http://img2.timeinc.net/health/images/slides/fiber-oatmeal-bowl-200x150.jpg" /><div class="credit">Getty Images</div></div><strong>Breakfast: Oatmeal</strong><br />
By now you know breakfast is the most important meal of the day. It gets your metabolism engine revved up, and if you load it with fiber and protein it can ward off midmorning hunger. Starbucks Perfect Oatmeal is a hearty, whole-grain, made-to-order breakfast with your choice of brown sugar, dried fruit, or nuts. Without the toppings, it has just 140 calories, 2.5g fat, 4g fiber, and 5g of protein, which means it keeps me full for hours. To cut back on sugar, I typically nix the brown sugar and dried fruit, and replace them with a banana, which I slice up and add to my oatmeal. Sometimes I’ll even pack a single serving of nut butter to add to my oatmeal for even more staying power.<br />
Where to buy: Starbucks, Cosi<br />
<strong>Lunch: Bean-based soup</strong><br />
Soups generally are a filling option for a mid-day meal. Bean-based soups, such as chili or black-bean soup, have the bonus of fiber and protein that satisfies and keeps me going for hours. My favorite airport picks come from Chili’s to Go and Au Bon Pain. The Chili & House Salad combo from Chili’s to Go comes with a good-size serving of hearty chili and fiber-rich salad. I save some calories by asking for the dressing on the side, which I use for dipping every few bites. I also like Au Bon Pain’s French Moroccan Tomato-Lentil Soup, which is loaded with beans and bold garlic and curry flavors. It’s delicious.<br />
Where to buy: Chili’s to Go, Au Bon Pain<br />
<strong>Dinner: Veggie pizza</strong><br />
To be clear, the majority of airport pizza is loaded with calories and fat. But there are a few places that serve healthier options. I tend to look for slices piled high with nutrient-rich vegetables and not loaded with cheese and meat, which add calories and saturated fat. The vegetarian pizza from California Pizza Kitchen comes with mozzarella, broccoli, eggplant, corn, red onions, mushrooms, sun-dried tomatoes, and tomato sauce. Even with all of those veggies, make sure you avoid eating too much of a good thing. Some pizza slices are more than a quarter of a pie! Just be sure not to super-size your slice!<br />
Where to buy: California Pizza Kitchen, Sbarro (look for their thin-crust pizza!)<br />
<strong>Snack: Nuts and fresh fruit </strong><br />
I couldn’t pick just one! Nuts are easy to find at the airport or on the plane, so I reach for them when the urge to snack strikes. Nuts are loaded with healthy fats and protein, but they are high in calories, so don’t overdo it. I keep my calories in check by looking at the serving size info on the package and then pairing my nuts with a piece of fresh fruit.</div>Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com2tag:blogger.com,1999:blog-8053249391734633392.post-17446777359760909412012-01-07T02:54:00.000-08:002012-01-07T02:54:44.282-08:00Tips for Fitness<div dir="ltr" style="text-align: left;" trbidi="on"><div id="article-content"><div class="separator" style="clear: both; text-align: center;"><a href="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcRAdd5ocYL-lcGxrRmTLY3hQ_FFTpWRJotyhjgmAkU1waCExed7XQ" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcRAdd5ocYL-lcGxrRmTLY3hQ_FFTpWRJotyhjgmAkU1waCExed7XQ" /></a></div><br />
Fitness tips offer concise knowledge about developments in the field of health and fitness. It is a step-by-step procedure that guides one through the basic concepts and internal aspects of health. It can be defined as expert advice on how to remain fit and healthy. Fitness tips inspire fitness enthusiasts to maintain a healthy life style. Fitness tips involbe exercise regimens, diets, even motivational courses, meditation sessions, and so on. Fitness is best defined as whatever works best for you<br />
<a name='more'></a>.<br />
To sit and read books related to fitness and health-related topics take time and patience. Fitness tips provide readymade solutions, since one can easily obtain the very latest and valuable information about various ways to stay fit and in shape. Fitness tips mainly revolve around health, exercise, weight loss and nutrition. They may include information regarding various sports injuries and ways of preventing them, common exercising methods, diet rules, bodybuilding and methods to overcome body fat and reduce stress and strain. Apart from common health information, fitness tips highlight the dos and don'ts that must be kept in mind to preserve a healthy routine. They are popular because of the growing number of health consciousness people. But one must be very cautious because unreliable fitness tips may result in health consequences. So it is better to take the advice of an expert before adopting any tip. Health experts and professional trainers deliver up-to-date tips to best suit anyone's lifestyle. Fitness tips can be accessed through magazines and other publications. A free collection of tips are also available online.</div><div style="overflow: hidden;"><br />
</div></div>Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-24730101149549511412011-09-19T23:12:00.000-07:002011-09-19T23:12:37.758-07:00fitness 10 tips<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="http://fitnesstipsforall.net/wp-content/themes/fitnesstips/thumb.php?src=wp-content/uploads/2011/02/biceps-pregib-scott.jpg&w=200&h=200&zc=1&q=90" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://fitnesstipsforall.net/wp-content/themes/fitnesstips/thumb.php?src=wp-content/uploads/2011/02/biceps-pregib-scott.jpg&w=200&h=200&zc=1&q=90" width="200" /></a></div><ol class="graycopy"><li><b> </b></li>
<li><b>Start your day with breakfast.</b><br />
Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!<br />
</li>
<li><b>Get Moving!</b><br />
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.<br />
<a name='more'></a></li>
<li><b>Snack smart.</b><br />
Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.<br />
</li>
<li><b>Work up a sweat.</b><br />
Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.<br />
</li>
<li><b>Balance your food choices - don't eat too much of any one thing.</b><br />
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients.<br />
</li>
<li><b>Get fit with friends or family.</b><br />
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.<br />
</li>
<li><b>Eat more grains, fruits and vegetables.</b><br />
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group.<br />
Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.<br />
<b><br />
</b></li>
<li><b>Join in physical activities at school.</b><br />
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.<br />
</li>
<li><b>Foods aren't good or bad.</b><br />
A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.<br />
</li>
<li><b>Make healthy eating and physical activities fun!</b><br />
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.</li>
</ol></div>Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-75874405721468372742011-09-10T22:25:00.001-07:002011-09-10T22:25:50.241-07:00Easy Quick Weight Loss<div dir="ltr" style="text-align: left;" trbidi="on">
1: DRINK 8-10 GLASSES OF WATER EACH DAY Okay, for many people this is a
big problem. Water doesn’t taste all that great generally because water
doesn’t really “taste” like anything. Drinking water 8 to 10 times each
day gets easier the more you actually do it. It is simply a matter of
conditioning your taste buds, and yourself, so that it becomes easier to
do. Once you get started, you will begin to crave water.<br /><br />2: EAT
BREAKFAST. Do not skip breakfast. If you need to go to bed a little
earlier so that you can get up 20 minutes earlier each morning – do it!
Breakfast is so important to your good health and to weight control.
According to Dr. Barbara Rolls a professor of nutrition at Penn State
University, "Your metabolism slows while you sleep, and it doesn't rev
back up until you eat again." Eating breakfast is not only good for
overall weight loss, it will help you stay on track with your diet the
rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.<br />
<a name='more'></a><br />3:
EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY. This can be one of the
hardest adjustments to make. After all, you are busy! You already have a
“full-plate”. When do you have time to worry about filling your plate
with more frequent meals? Just like eating breakfast will increase your
metabolism, so will eating more often. This will also help you curb your
bad-carb intake by making sure that your snacks are planned and occur
regularly throughout the day.<br /><br />4: AVOID WHITE FOODS. This is one
easy way to remember what not to eat. If it is made from sugar, flour,
potatoes, rice or corn - just say no. Remembering this rule of thumb
will make it easier to recognize those rice cakes as an unhealthy
high-carb snack. Always look for colorful fruits and veggies to
substitute for the white ones. Buy broccoli, lettuce, bell peppers,
green beans and peas, brown rice in moderation, leafy greens like kale
and spinach, apples, melons, oranges and grapes.<br /><br />5: EAT YOUR
VEGGIES. It is so easy to use a low-carb diet as an excuse for poor
nutrition. Resist this temptation. If the only vegetable you have eaten
in the last 5 years has been the potato, now is a good time to begin
experimenting with other vegetables. This is important for your overall
health and to avoid some nasty side effects of not getting enough fiber
in your diet. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE. While more
and more restaurants are offering low-carb friendly menu items, many of
them are still not ideal low-carb fare. There are many recipes for quick
and easy meals that you can prepare yourself at home. Try to do this as
often as possible.<br /><br />7: INVEST IN A GOOD SET OF FOOD STORAGE
CONTAINERS. Having food storage containers of various sizes on hand will
make it so much easier for you to plan your meals and snacks. When you
buy nuts, fruits and vegetables in bulk you can simply prepare, separate
and store them for easy use later. For instance, you can pre-slice your
apples and snack on them over several days. Simply cut them, rinse them
in pineapple or lemon juice and store. This will make a quick and easy
snack for later.<br /><br />8: EAT SOME PROTIEN AT EACH MEAL & AS A
SNACK. In addition to everything that’s been discussed before, eating
protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a
spokesman for the American Dietetic Association says that, "Protein is
made up mainly of amino acids, which are harder for your body to
breakdown, so you burn more calories getting rid of them.<br /><br />9:
DRINK A GLASS OF WATER AFTER EACH SNACK. This will help you get in your 8
to 10 glasses of water each day but it can also have other benefits.
Ever feel hungry after eating a handful or standard serving of nuts? Try
drinking water afterwards. The water will help you feel full and
prevent overindulgence.</div>
Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.comtag:blogger.com,1999:blog-8053249391734633392.post-17040109580272282902011-01-02T19:23:00.000-08:002011-01-02T19:23:29.319-08:00Lose 10 Pounds In 3 Weeks<div class="separator" style="clear: both; text-align: center;"><a href="http://t3.gstatic.com/images?q=tbn:ANd9GcTRixek5w-iuliFnjUKCNFaEAwub9sUdkS4e6edfSpZeVu5B_ylPAw9vnJ8IA" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t3.gstatic.com/images?q=tbn:ANd9GcTRixek5w-iuliFnjUKCNFaEAwub9sUdkS4e6edfSpZeVu5B_ylPAw9vnJ8IA" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Are you wondering how to lose 10 pounds in 3 weeks, but the problem if you don’t know which diet you should go on? It can be very tough if you don’t know which direction to take. With many types of diets around these days you can find yourself spinning in circles all day. I like to keep things really simple, and not focus on any particular diet, but follow certain fundamentals. Here are a few tips that you can use to lose weight in a few weeks (or maybe a month):</div><a name='more'></a><br />
Figure out the math<br />
<br />
It really comes down to this: you need to burn more calories than you consume. I use the starting point of 12 x my body weight to get my level of daily calories needed to lose about 1-3 pounds a week. I remember reading once that it takes about 1500 calories burned to burn a pound of fat. So if you set yourself in a deficit of 500 calories per day then you’ll lose a pound almost every 3 days. If you want to lose 10 pounds in three weeks, then that’s 15,000 calories you would need to burn. That’s about 700 calories burned per day. Remember, don’t think of this as solid fact, because I’m not totally sure of how correct it is, but I like to use it as a good guideline. If you’re currently not on a diet you’ll probably lose a lot of weight in the first week; this is because your body has been holding onto extra water. Don’t become discouraged if you don’t see a decrease in weight loss after the first week – this is normal.<br />
<br />
Eat Natural Foods<br />
<br />
If all the food you’re eating comes in a package you most likely shouldn’t be eating it to lose weight. Stick to fresh foods that are high in protein/carbohydrates and low in fat. A gram of fat contains 9 calories while a gram of protein or carbs contains 4 calories. Less calories in your meals = more calories you’ll burn. Good sources of proteins include chicken breast (stay away from chicken wings), turkey breast, eggs and egg whites (whole eggs have great nutritional value, but be careful of the fat content), cottage cheese, and whey protein. Excellent sources of carbs include raw oats (for a natural no calorie sweetener go with stevia), red potatoes, brown rice, beans, and of course green vegetables.<br />
<br />
Weight Training<br />
<br />
I like to lift weights at least 3-4 times per week. Not only is it good for your strength and muscles – it burns a lot of calories! When you lift weights your body requires nutrition to repair itself so there is a lot less chance of it being stored as fat. Not only will you start to lose weight, you’ll start to feel stronger and better.<br />
<br />
Cardio<br />
<br />
I also like to perform cardio 4-5 times per week. It’s great for your heart, and burns extra calories. One thing you will want to avoid is choosing cardio over weight training. Weight training should be most important when trying to lose weight.<br />
<br />
Get At Least 8 Hours of Sleep<br />
<br />
Sleep is very important. You want to get at least 8 hours of sleep. Your body needs to recover. The more you sleep the more easily you’ll find the weight comes off. I’m not sure if this is true for everyone, but try not to over sleep. I know when I sleep in (12-13 hours of sleep haha) I feel sluggish throughout the day, and drink more coffee than usual.<br />
<br />
Find Your Motivation<br />
<br />
Figure out why you are trying to lose weight in the first place. Is it because you just want to become healthier to avoid health problems? Are you trying to fit in smaller clothes? Do you want six pack abs? Whatever the reason, figure it out and every time you find yourself falling off track remind yourself why you are doing this in the first place.<br />
<br />
I also find that it helps if you write everything down. Think of this as a competition (or you could join an actual competition! They have them on most forums), and write down your beginning measurements with your goals a month down the road. You’ll find that you’ll be able to stay on track much more easily. Write down all the foods that you eat during the day. Remember, it will all be worth it in the end! You’ll then be able to show your friends how to lose 10 pounds in 3 weeks just like you did.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-75169860668228345792011-01-02T19:21:00.000-08:002011-01-02T19:21:08.699-08:00How to Stay On a Diet<div class="separator" style="clear: both; text-align: center;"><a href="http://t1.gstatic.com/images?q=tbn:ANd9GcQRkVWkx8HhIBz5kC1rabEIQWdEddt8ygX3v3LbLdmjV5InQ8roQw" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t1.gstatic.com/images?q=tbn:ANd9GcQRkVWkx8HhIBz5kC1rabEIQWdEddt8ygX3v3LbLdmjV5InQ8roQw" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">When starting a diet the hardest part is actually staying on it. I know, I have been there. It can be very tough if you are not in the right mindset. If you are not in the right mindset you will just go back to your old ways, and eventually abandon your diet. That is the last thing you want to happen to you! I’m going to give you some tips that have helped me on how to stay on a diet.</div><a name='more'></a><br />
<br />
Prepare Your Meals Ahead<br />
<br />
This is very important. If you don’t plan your meals ahead you will be even more tempted to eat junk food, because it’s more accessible. If you plan on going out, bring something with you. I noticed that I’m most vulnerable to cheating on my diet when I’m away from the house and don’t have any clean foods with me. It’s very easy to pack a sandwich in the car with you.<br />
<br />
Know That Your Mind Is Lying To You<br />
<br />
Yup, your mind likes to tell you lies all the time. “That one cookie will not hurt you” – of course one cookie will not hurt your diet, but what happens when that one cookie leads to 2 then to 3, 4, 5, etc. I like to do the opposite of what my mind tells me. If it tells me “You really want pizza tonight. You need to have it” I will know that it’s just my mind telling me a lie, and just eat something healthy to get rid of the hunger and cravings. If you’re having cravings, just eat something healthy so you’re not hungry anymore, and usually the cravings go away.<br />
<br />
It’s really a battle with your mind. You have to put yourself in control. If you can do this, than you can stay on your diet.<br />
<br />
Plan all cheat meals<br />
<br />
If you want to have some cheat meals then plan it. If you like to have cheat meals with friends or family, then tell them when you plan on having them – this way the cheat meals does come random and multiple times throughout the week”. Now, if you have planned cheat meals, but still find yourself falling off track then I have found the solution to be to go strict. Don’t have any. It will be very tough for the first week, but after the craving subside then you’ll start to crave healthy foods, and not want the junk food anymore. I have tested this, and it really does happen.<br />
<br />
You really need to have intense focus, fight your negative thoughts, and prepare your meals and workouts ahead of time. If you follow these three important things you will be successful with your diet plan. Remember, you are in control of what you eat.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-49300613645722544232010-12-03T19:43:00.000-08:002010-12-03T19:43:08.174-08:00New Fitness Trends<div class="separator" style="clear: both; text-align: center;"><a href="http://t1.gstatic.com/images?q=tbn:ANd9GcRtXb09l6llvGfWcDUH0bCPVjENdepIu5h79226DbIH4y2pkPBb" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t1.gstatic.com/images?q=tbn:ANd9GcRtXb09l6llvGfWcDUH0bCPVjENdepIu5h79226DbIH4y2pkPBb" /></a></div><div style="text-align: justify;"><span style="font-size: large;">Top Ten New Fitness Trends</span><br />
<br />
What's the hot word in workouts?<br />
<br />
1. "Buffet-Style" Fitness. Fitness today is a smorgasbord of choices. Take a spinning class, an adventure vacation, a Chi Kung course or a plain old walk around the block. Better yet, take turns and do them all. Instead of restricting people to rigid guidelines, fitness experts are telling people to have fun, try new things, take risks and change fitness routines often.<br />
2. Pros In the Know. Remember when the guy on the block with the home gym was the weight lifting expert? Not anymore. Most of today's professional personal trainers and group fitness instructors are educated and certified. They keep up with research, industry news and professional standards. They may specialize in areas such as injury rehabilitation, special medical conditions, pre and postnatal fitness and more. Today's fitness pro has to stay on top of things -- because today's exerciser is also more knowledgeable about health and fitness than ever before.</div><a name='more'></a><br />
3. The Way to Weigh Less (And No Nasty Side Effects). Weight control is a big problem and getting bigger all the time, as the world's population ages and sedentary living takes its toll. Over and over again, researchers continue to prove the benefits of physical activity for managing weight. It's not as easy as taking a diet pill, but it's safer -- and all the side effects (more energy, less risk of disease) are positive!<br />
4. Getting Personal. The right personal trainer can educate you, motivate you, inspire you. And they're really not just for celebrities anymore. The personal training business is booming because highly-skilled guidance and individual attention can mean the difference between an activity program that fades out after six weeks and one that lasts a lifetime.<br />
5. Only the Strong Survive. Strength training may be the single biggest trend, bar none, due to increased awareness of its long-term health benefits. It's popular for men and women, young and old, at home or at the gym, one-to-one with a personal trainer or with a group, using free weights or machines or exercise bands. Why? Stronger muscles generally mean better health, higher metabolism and slower aging, not to mention a better profile and a confidence boost.<br />
6. More Mindful, More Meaning. Can fitness help you concentrate better, become more alert, enhance your personal growth, improve your productivity and organizational skills - even provide spiritual benefits? Some fitness experts think so, and an increasing number of exercisers are interested in experimenting. Lifestyle and wellness programs, yoga, tai chi and other martial arts, ethnic dance forms, relaxation programs and exercise with visualization or meditation components are some of the options.<br />
7. Convenience + Fun = Fit. Exercisers want the convenience of working out at home and the fun of the Great Outdoors. More people will opt to have it all - buying home equipment for efficiency and planning outdoor walks, hikes and climbs when schedules (and weather) permit. Speaking of convenience, shorter workouts and classes are becoming increasingly popular. More fitness classes these days are coming in 30-minute formats, and more experts are advising 20-minute strength training sessions.<br />
8. Sporting Around. Sports are skyrocketing for girls and women, the "weekend warrior" trend is popular for baby boomers, and programs that teach sports skills and sports conditioning are becoming more common.<br />
9. Box, Cycle, Stretch. Indoor cycling, boxing-based classes, and stretching and flexibility programs are all on the fitness "hot" list. Water fitness, programs for mature exercisers and non-intimidating classes for the underactive are also growing.<br />
10. How You Live, Not How You Look. Oh, looking better is always going to be a plus, but feeling better and living better may be even more appealing to many people in the future. Baby boomers want to stay healthy and live vigorously for as long as possible. Great abs and hard biceps are nice, but so is reducing stress, staying agile, lowering blood pressure, and being able to romp with grandchildren or play basketball without getting hurt.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-65692883951188364352010-11-10T01:51:00.000-08:002010-11-10T01:51:33.623-08:00Exercise<div class="separator" style="clear: both; text-align: center;"><a href="http://t1.gstatic.com/images?q=tbn:ANd9GcRP-90rrDr3qVE7oH24WgyO69Dqnj0-85JQqeKde99PzLsRSGo&t=1&usg=__eX7FhUAW1aA4IoI54Ick6KhQyJI=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t1.gstatic.com/images?q=tbn:ANd9GcRP-90rrDr3qVE7oH24WgyO69Dqnj0-85JQqeKde99PzLsRSGo&t=1&usg=__eX7FhUAW1aA4IoI54Ick6KhQyJI=" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Working out should be a challenge, but it definitely should not be painful. If you find yourself running straight for the ice packs and aspirin after working out, you are probably doing something wrong. Before you convince yourself you have a wonderful excuse to quit, try evaluating your exercise program.<br />
<br />
First, determine if you are exercising at the proper level. A beginner should not try to bench press 300 lbs or run the treadmill at the highest level. Believe it or not, starting off slowly will actually make you stronger faster, as you will avoid injuring your muscles. Also, pain is an excellent deterrent. You should feel invigorated and even a little sore, but ever like a mouse who has hit the wrong feeder bar. If you are working out at a gym, ask a trainer to help you develop a proper exercise program. If you are exercising on your own, there is a myriad of books and resources from which to learn.</div><a name='more'></a><br />
Two important points people tend to minimize are stretching and warming up. These are a must. The stretching before you workout should be light, as your muscles are cold. Never bounce or be jerky. This increases the likelihood of tearing your muscles. Warm up for about 10 minutes then stretch lightly. After working out, you can stretch more thoroughly. It is very important to stretch the muscles you have just worked in order get the most out of the exercise. Stretching the muscles lengthens them and allows them to heal stronger and be more limber. Again, never bounce or jerk while stretching.<br />
<br />
Proper form is more than important, it is a must. If you are not executing the exercise properly, you might as well not be doing it at all. Improper form leads to injuries and an inefficient use of the muscle and your time. Do not tweak yourself in order to do more sets or to keep up with an aerobics instructor. It is always quality and not quantity that will get you results. Besides, it can be quite embarrassing to be spastically moving around or straining in an unnatural position.<br />
<br />
Further, be sure that you are giving your body ample rest time between workouts. One should not exercise the same muscles in the same manner every day. Exercising tears down the muscles. It is the healing of the muscles that makes them grow and become stronger. Try working your upper body one day and your lower body the next. Or, if you are a runner, alternate your long distance runs with weight training or short distance runs.<br />
<br />
Finally, it is always important to use the proper equipment. Even if you are working out at home, it is imperative that you have the proper equipment. If you are doing an aerobic workout video, it may be as simple as the right pair of shoes. If you are dead lifting 500 pounds, you will also need gloves and a back support. Do not skimp on the equipment. It not only can aid in the prevention of injuries, but also help you keep good form.<br />
<br />
If after trying all of these, you are still experiencing pain, be sure to check with your doctor. You may be doing an exercise that is not right for your body. Before you throw away your workout sweats and limp to your easy chair, be sure you are exercising correctly with the correct form and equipment. There are so many things that one can do to exercise. Don't give up.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-11366714009712758012010-11-08T19:19:00.000-08:002010-11-08T19:19:52.429-08:00Arm Exercises<div class="separator" style="clear: both; text-align: center;"><a href="http://cdn.prevention.com/pvnstatic-assets/images/2008/March/298x232/Fitness/298x232-tone_your_arms-298x232_tone_your_arms.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://cdn.prevention.com/pvnstatic-assets/images/2008/March/298x232/Fitness/298x232-tone_your_arms-298x232_tone_your_arms.jpg" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Tone Your Arms--in 10 Minutes!<br />
Bare them with confidence in 4 weeks with this targeted routine<br />
<br />
Shapely, sculpted arms are possible--at any age. All it takes is this 10 minute routine you can tailor to your fitness level. These four firming moves work the chest, shoulders, and arms from every angle to tighten and tone the droopiness that can start when you lose lean tissue in your 40s. After a month, you'll be on your way to show-off arms that will look great in sleeveless tops and dresses all summer long.</div>Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-64760226684010638042010-11-08T19:16:00.000-08:002010-11-08T19:16:37.615-08:00Fit For Spring<div class="separator" style="clear: both; text-align: center;"><a href="http://t3.gstatic.com/images?q=tbn:ANd9GcRMd9sddxEFX0hvwevfrBnezgq--Me84_lwD29sUoMsChg0ZAU&t=1&usg=__W-I15FFpFnCiSvHsJHSOakF6trE=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t3.gstatic.com/images?q=tbn:ANd9GcRMd9sddxEFX0hvwevfrBnezgq--Me84_lwD29sUoMsChg0ZAU&t=1&usg=__W-I15FFpFnCiSvHsJHSOakF6trE=" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Spring fitness tips<br />
<br />
1. Lighten up<br />
Trade your winter parka in for a light, packable waterproof jacket and pants. You need full-body protection against splash-back when you run through puddles, and using lightweight, packable gear ensures that you won't leave it behind to cut weight and then end up wet and cold. You'll also stay dry if it rains, snows or pours freezing rain on you – all of which can happen in the shoulder season. Even better? Being waterproof from head to toe protects you from even the most inconsiderate of puddle-splashing drivers if your workout takes you anywhere near the road.</div><a name='more'></a>2. Let your footwear work for you<br />
Abandon any thoughts of protecting your footwear from mud, slush and puddles. Let those shoes or boots sacrifice themselves to keep your feet dry – that's their job. Most waterproof boots or shoes have a waterproof bootie sewn into the body of the shoe. As long as this bootie isn't pierced and you don't step into water that's higher than its edge, your feet will stay warm and dry. If you think you might end up in over that level, which varies from shoe to shoe, you can extend your waterproof foot protection by using standard gaiters or shorter ankle gaiters.<br />
<br />
You can also sometimes get by with wearing waterproof pants that cinch down tightly over the tops of your shoes or boots. If temperatures aren't cold enough to pose a hazard to wet feet, you could also just toss on a pair of throwaway sneakers or water shoes, which are made of mesh that lets water in but also lets it drain right out again so that you're not squelching around, and then splash away to your heart's content.<br />
<br />
3. Expect the weather to change<br />
It might be winter one day and spring the next, then flip back and forth a few times before it's done. Cope with the changing extremes by leaving room for layering underneath your waterproof jacket and pants. Check the forecast before you go and take extra layers if necessary or, even better yet, just leave an extra top and bottom layer or two in your vehicle or pack all the time. The extra air trapped between layers acts as insulation for your body, and as long as the layers are available, you can remove or add them to fine-tune your comfort.<br />
<br />
4. Get a grip<br />
Invest in a pair of ice grippers (like YakTrax or Get a Grip) that slip on over your boots or shoes, just in case you encounter water-slicked ice. Tuck them into your fanny pack or under the seat of your car so that they're always nearby if you need them. Keep an extra-vigilant lookout for icy spots in areas where the snow has been packed down, then exposed to sun followed by shade. Slipping and getting hurt isn’t a good way to start the spring season.<br />
<br />
5. Stay prepared<br />
Having a box in your car or a pack by the door always ready to go helps keep you organized and make sure that what you need is always available. There's nothing quite like leaving the house stoked for a workout only to realize that you left your warm hat, running shoes or ice grippers behind. Tuck your packable pants and jacket, an extra layer for top and bottom, extra socks, your ice grippers and your waterproof shoes with gaiters into the box or pack. If you happen to throw a bottle of water and an energy bar in there, too, you'll be your own hero once that post-workout hunger and thirst set in.<br />
<br />
Also, work out a system for toting winter gear like skis or snowshoes before you leave the house. This means finding a way of strapping, tying, bungeeing or otherwise fastening them to the outside of your pack, not planning on carrying them by hand if you hit a snowless spot on the trail. Some packs come ready-made with fancy doodads for toting extra gear on the exterior.<br />
<br />
6. Remember the small things<br />
It’s easy to remember important workout gear, like your shoes or jacket, but there are a few small things that will optimize your spring fitness time.<br />
<br />
Sunglasses help shield your eyes from cold winds and spring sun all at the same time. Always have an extra pair of dry socks available. Always. Finding dry socks when you need them is just as good as finding a twenty dollar bill in the pocket of your winter coat come next winter. And toss a plastic grocery bag or waterproof stuff sack in with your other gear to hold any wet or muddy gear separate from dry items.<br />
<br />
7. Stay within your budget<br />
If you're smart about your spring fitness shopping, you can get essential springtime outdoor gear – like waterproof or throwaway shoes, packable waterproof outwear and ice grippers – for less than the cost of gas and a month's membership to the gym. That's not counting the free benefits of fresh air, sun and sky you get from working out outside.<br />
<br />
8. Improvise, if necessary<br />
If money's too tight for spring fitness gear, you can still have fun in the mud on a budget. Use a garbage bag as your stay-dry poncho – poke or cut holes for your head and arms.<br />
<br />
Use plastic bags to keep your feet dry: Slide sock-clad feet into a layer of plastic bag before donning your non-waterproof shoes. Your shoes will still get wet and muddy but your feet won't, although be warned that they will collect sweat and condensation inside the bags. Make sure to give them a breather from time to time and change your socks frequently if you're on an extended outing. You can also make your own cheap studded shoes by putting short screws through the bottom of thrift store sneakers.<br />
<br />
9. Take care of your spring fitness gear<br />
Perhaps most importantly, take care of your spring fitness investments so that they last. If your shoes or clothing are wet or muddy, rinse or wipe them clean and allow to dry in a well-ventilated place so that they won't mold or mildew. Lastly, protect anything waterproof – such as pack covers, outerwear or tent layers – from abrasion as much as possible to help prolong the life of the waterproof coating.<br />
<br />
10. Have fun<br />
Spring may present unpredictable weather, puddles and even a residual winter snow, but being prepared to brave the elements will make your outdoor spring workouts fun and effective.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-70807018510664777022010-11-03T20:47:00.000-07:002010-11-03T20:47:34.886-07:00Questions Answers<div class="separator" style="clear: both; text-align: center;"><a href="http://t0.gstatic.com/images?q=tbn:ANd9GcR2Xko2hlt4E6j4Q2uOGDBwBbHKdOxVSeXpTwW0AcUskU71I_w&t=1&usg=__d6s8umU2UmGBmWB4sIx2GwqTe88=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t0.gstatic.com/images?q=tbn:ANd9GcR2Xko2hlt4E6j4Q2uOGDBwBbHKdOxVSeXpTwW0AcUskU71I_w&t=1&usg=__d6s8umU2UmGBmWB4sIx2GwqTe88=" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Q: Should I do lots of crunches to reduce fat around my middle?<br />
<br />
A: No. Exercising the area from which you want to lose fat is called “spot reduction”. Spot reduction is now believed to be a myth. Research shows that fat is lost all over your body, not just in the area that you work.<br />
<br />
Q: What’s wrong with situps?<br />
<br />
A: Traditional situps emphasize sitting up rather than merely pulling your sternum down to meet your pelvis. The action of the psoas muscles, which run from the lower back around to the front of the thighs, is to pull the thighs closer to the torso. This action is the major component in sitting up. Because of this, situps primarily engage the psoas making them inefficient at exercising your abs. They’re inefficient </div><div style="text-align: justify;"><br />
</div><a name='more'></a><br />
<div style="text-align: justify;">because the psoas work best when the legs are close to straight (as they are when doing situps), so for most of the sit-up the psoas are doing most of the work and the abs are just stabilizing. Putting the thighs at a right angle to the torso to begin with means that the psoas can’t pull it any further, so all of the stress is placed on the abs. Situps also grind vertebrae in your lower back. This is because to work the abs effectively you are trying to make the lower back round, but tension in the psoas encourages the lower back move into an exaggerated arch. The result is the infamous “disc pepper grinder” effect that helps give you chronic lower back pain in later life.<br />
<br />
Q: If the athlete is on the road or needs to quickly grab a bite to eat, what kind of fast food would be the best choice?<br />
<br />
A: Most fast-food restaurants now publish the fat and carbohydrate content of their menu items. Choose low-fat foods, and ask for things without sauce. Most chicken products [broiled or baked, not fried] are good. An alternative is to plan in advance and carry fluids and healthy snacks with you.<br />
<br />
Q: Does overtraining lead to fatigue?<br />
<br />
A: Overtraining is the worst problem. The body builder may not have a coach on a daily basis, so he or she may overexert. At first you get exciting results, and you get so enthusiastic. The natural tendency is to press on. To correct fatigue from overtraining, get adequate rest and drink lots of water, and every other day, body build! Let your body rest and adjust.<br />
<br />
Q: If an athlete needs more iron, what type of supplement might help?<br />
<br />
A: Check your iron intake to match your body’s iron stores. Get a lab analysis of your red blood count. An iron supplement of 15 mg a day is ample, and most vitamin and mineral supplements include iron.<br />
<br />
Q: What’s the safest way for a bodybuilder to dehydrate?<br />
<br />
A: Unfortunately, dehydration plays a part in observable muscle definition. Play it safe. Fluids are needed to dissipate heat, transports nutrients and eliminate waste products. In other words, you can’t dehydrate safely. Body fluid loss of only 2% will cause throbbing heart, nausea and muscle pain.<br />
<br />
Q: What is super hydrating, and will it benefit bodybuilders?<br />
<br />
A: Super hydrating is fluid intake over what’s normally lost by sweating, urination and other body processes. It allows your kidneys to get rid of toxins. Super hydration is done best when you slowly drink small amounts of fluids over a period so they have time to move into the small intestine and be absorbed into the bloodstream. No athlete chooses to experience fatigue, visual disturbances, dizziness and increased blood pressure [results of dehydration]. Prevent heat disorders by predicting the environmental conditions in the gym or wherever you train and taking along a bottle of water or sports drink if necessary.</div>Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-29823565797804548232010-11-03T20:44:00.000-07:002010-11-03T20:44:43.311-07:00To Get You Started<div class="separator" style="clear: both; text-align: center;"><a href="http://t2.gstatic.com/images?q=tbn:ANd9GcT8iXFu8hU4xcPPvul1wt1AAdCZ28pj1jSEHUyXx6kOgQrROc0&t=1&usg=__zJpMpxM8OY-8xNUc9BNgc7srYOs=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t2.gstatic.com/images?q=tbn:ANd9GcT8iXFu8hU4xcPPvul1wt1AAdCZ28pj1jSEHUyXx6kOgQrROc0&t=1&usg=__zJpMpxM8OY-8xNUc9BNgc7srYOs=" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.<br />
<br />
Not doing any physical activity can be bad for you, no matter your age or health condition. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.</div><a name='more'></a><br />
An inactive lifestyle can cause older people to lose ground in four areas that are important for staying healthy and independent: strength, balance, flexibility and endurance. But research suggests that exercise and physical activity can help older people maintain or partly restore these four areas.<br />
<br />
If you make exercise a regular part of your daily routine, it will have a positive impact on your quality of life as you get older. A chair exercise program such as the Stronger Seniors series will be in important steps towards greater health and indepenence.<br />
<br />
The Stronger Seniors Chair Exercise program was created with safety as the highest priority. While exercise and nutrition are important to the overall health of seniors, we do not want to injure ourselves in the process. Here are some fitness tips to help our community get the most out of the program:<br />
<br />
* Start slowly, especially if you haven’t been active for a long time. Little by little build up your activities and how hard you work at them.<br />
* Don’t hold your breath during strength exercises. That could cause changes in your blood pressure. It may seem strange at first, but you should breathe out as you lift something, and breathe in as you relax.<br />
* Use safety equipment. For example, wear a helmet for bike riding or the right shoes for walking or jogging.<br />
* Unless your doctor has asked you to limit fluids, be sure to drink plenty when you are doing activities. Many older adults don’t feel thirsty even if their body needs fluids.<br />
* Always bend forward from the hips, not the waist. If you keep your back straight, you’re probably bending the right way. If your back “humps,” that’s probably wrong, especially if you are suffering from Kyphosis (forward rounding of your upper back).<br />
* Warm up your muscles before you stretch. Try walking and light arm pumping first.<br />
<br />
Learn more about Stronger Seniors DVD Programs<br />
<br />
Exercise should not cause pain or make you feel really tired. You might feel some soreness, a little discomfort, or a bit weary, but you should not feel pain. In fact, in many ways, being active will probably make you feel better.<br />
<br />
Older adults who have found a way to weave exercise into their lives have lowered their risk for serious health conditions such as Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, osteoporosis, poor digestion and obesity.<br />
<br />
Not only does it stave off health problems, but exercise actually adds independence and confidence to your life. There are many positive outcomes including flexibility and posture, help with balance, increased strength, coordination and reduction of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis and helps older adults maintain or lose weight because it revs up the metabolism and increases muscle mass as it helps to burn more calories.<br />
<br />
Many benefits of exercise aren’t just physical. Exercise aids your sleep by helping you to fall asleep more quickly, sleep more deeply and awaken less often during the night.<br />
<br />
It’s a mood booster, too! Endorphins produced by exercise reduce feelings of sadness or depression. Being active and feeling strong naturally helps you feel more self-confident and self-assured. This improved sense of well-being enhances your overall mood and<br />
attitude about life.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-36566483504936933412010-10-31T01:30:00.000-07:002010-10-31T01:30:26.776-07:00Green Tea Fat Burner Pills Best<div class="separator" style="clear: both; text-align: center;"><a href="http://t1.gstatic.com/images?q=tbn:ANd9GcSdGARn-J8V6xiZnW7jcYTXqTBckZ9mxNAGeI_pduCjuavZu7Y&t=1&usg=__MmHmURgcer-jxFJlCDesxbkhYcA=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t1.gstatic.com/images?q=tbn:ANd9GcSdGARn-J8V6xiZnW7jcYTXqTBckZ9mxNAGeI_pduCjuavZu7Y&t=1&usg=__MmHmURgcer-jxFJlCDesxbkhYcA=" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">If you are significantly overweight yet cannot slim down despite a healthy eating plan and regular exercise, then you would probably try anything to lose the excess pounds. The market is packed with a vast array of fat burner weight loss pills and each of them is supposedly the best that money can buy. Unfortunately some of these pills simply do not work while others will help you lose weight but can also cause numerous unpleasant or even hazardous side effects.</div><div style="text-align: justify;"><br />
If you are desperate to lose weight then your best option is to choose a product that is one hundred percent natural, that way you can be sure that what you are putting into your body will boost your overall health instead of damaging it. One such product is the green tea fat burner pill.<br />
<br />
How They Work<br />
<br />
Green tea fat burner pills contain catechin polyphenols, which are very powerful antioxidants that promote weight loss in several different ways. They help the liver to metabolize the fat from the food you consume more efficiently. They also suppress the appetite so you do not eat as much, and force the body to use its own supplies of fat in order to acquire energy.<br />
Green tea fat burner pills also cause those who use them to urinate frequently, and this gets rid of any bloating which is caused by carrying excess water. However, because green tea fat burner pills are diuretic, those who use them should drink plenty of water to avoid dehydration. Green tea fat burner pills regulate insulin levels too. This means that your body will not store as much sugar in y<br />
our fat cells. Instead it will use up the sugar in the fat cells, which will make you lose weight.<br />
Many weight loss products claim that they will do many things to help those who use them to lose weight, but there is no scientific research to give these statements support. If you go online and research green tea, you will find out that several scientific studies have proven that it really does promote weight loss if used in conjunction with a sensible diet and regular exercise.<br />
<br />
Other Benefits<br />
<br />
The antioxidants in green tea fat burner pills do more than just promote weight loss. Scientific research has shown that they also lower LDL cholesterol, diminish the signs of aging, and reduce the probability of stroke and cardiovascular disease by making the platelets in the blood less sticky. Green tea is also purported to help treat diseases such as arthritis, multiple sclerosis and certain types of cancer. The antioxidants in green tea work by stopping free radicals in the body from attacking the DNA in the cells, which does a great deal to boost overall health and increase life expectancy.</div><a name='more'></a><br />
Potential Side Effects<br />
<br />
If you are considering trying green tea fat burner pills you need to bear in mind that that most of them contain caffeine so you shouldn’t use them if you are pregnant or nursing. You should also avoid green tea fat burner pills if you are sensitive to caffeine. Furthermore, taking too many of these pills is much the same as consuming too much coffee. It could male you anxious and jittery, give you a headache, upset your stomach or keep you awake at night.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-62248425270639226272010-10-29T22:57:00.000-07:002010-10-29T22:57:32.930-07:00Weight in Muscle<div class="separator" style="clear: both; text-align: center;"><a href="http://t0.gstatic.com/images?q=tbn:ANd9GcTm151UAExdvt7YUmYPOOpyhjiiNG5k9GsQT775VRTGrgi3aXY&t=1&usg=__7mDnGPpxJw_2EEhCvxyngR-CGmM=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t0.gstatic.com/images?q=tbn:ANd9GcTm151UAExdvt7YUmYPOOpyhjiiNG5k9GsQT775VRTGrgi3aXY&t=1&usg=__7mDnGPpxJw_2EEhCvxyngR-CGmM=" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">You probably have heard that muscle weighs more than fat. Many people notice a small weight gain when they begin lifting weights consistently. As a general rule, if you lift weights 2 to 3 times a week, you can gain 1 pound of muscle per month for about 6 months. After that, the rate of increase slows down as you start to reach your genetic potential. For the same reason, you will make a lot of progress on weight progression at the beginning, but the longer you lift your progression will lessen because you are reaching your genetic potential.</div><div style="text-align: justify;"></div><a name='more'></a><br />
3 pounds of muscle<br />
<br />
Do not be alarmed at the extra pounds of weight from weight training because it is well worth the effort. For every 3 pounds of muscle you build, research shows you increase your resting metabolic rate by about 7 percent. For example, if your body burns 1,200 calories per day (not counting exercise or any other movement), you would burn an extra 84 calories per day with those 3 extra pounds of muscle.<br />
Huge Muscle for Women or Not<br />
<br />
Many women have a difficult time outgrowing 2-3 pound dumbbell weights, because they are afraid that if they increase the weight they will bulk up. If you are happy with the strength and appearance of your muscles, you can do a maintenance program with 5 pound weights. However, if you want more muscle strength, you could progress to 8 or 10 pound weights and still not bulk up. Using heavier weights can increase muscle size, but it is highly unlikely that you will get bulky. Women do not naturally have enough of the hormone, testosterone, required to build huge muscles, and even if you could bulk up, you’d have to use significantly heavier weights.<br />
Another option to tone muscle is to increase your repetitions instead of increasing weight. A high-repetition and light-weight program will develop muscle tone and increase strength and endurance without significantly increasing muscle size.<br />
Contraction of the Muscle<br />
<br />
Do not just go through the motion when lifting weights. I use the word “squeeze” a lot to describe the contraction of the muscle you should be focusing on. Think about the muscle you are working and squeeze or contract it as you are lifting. You will get a lot more benefit for your efforts if you squeeze the muscle on the lift rather than just raising and lowering the weight without focusing on the muscle.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-39824544550606254602010-10-29T22:55:00.000-07:002010-10-29T22:55:44.300-07:00Muscle Fast-Chest<div class="separator" style="clear: both; text-align: center;"><a href="http://t3.gstatic.com/images?q=tbn:ANd9GcRDgDu_Wjhonx4cLRQKT917AIwp8vqRnivA1UGSIyCQ-McAkBg&t=1&usg=__9P6Q5BJO79pwVN6ppPfHPTyeahk=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t3.gstatic.com/images?q=tbn:ANd9GcRDgDu_Wjhonx4cLRQKT917AIwp8vqRnivA1UGSIyCQ-McAkBg&t=1&usg=__9P6Q5BJO79pwVN6ppPfHPTyeahk=" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Build muscle fast for your chest with the techniques you will learn from this short guide. A muscular chest will make you stand out from the crowd in a spectacular way, and this can be achieved with less time invested than many people think. Here is how to build muscle fast and have a beautiful chest.<br />
Build muscle fast-Chest -Tip 1</div><a name='more'></a><br />
Build muscle fast for chest by not ignoring half of your workout. It is a common mistake to think that only the time when you are striving to lift weights is important, but that is simply not true. The negative lifting, or release phase can help you speed up your muscles development if you use it properly. Weight lifters at all levels of experience make the common mistake of allowing gravity to assist them. Avoid falling into this trap, and the extra exertion will add greatly to the gains you make from your lifting. This is the most effective way to build chest muscles fast.<br />
Build muscle fast-Chest -Tip 2<br />
<br />
Use dumbbells, not barbells. Although working with barbells will still produce positive results, these will not be optimum, because you should be working each pectoral muscle separately. The human body is never exactly the same on both sides, so when you lift barbells you are really allowing the stronger side of your body to compensate for the weaker side. If you use a separate weight for each side, you can tailor the weight to each side’s needs, and produce far better results.<br />
Build muscle fast-Chest -Tip 3<br />
<br />
Incorporate pull ups into your routine. Chin ups were not designed to build your chest, but when they are performed with a wide grip, they can be very effective in building the sides of your abdomen and the very outside of your pectorals. Following your mainstream chest press exercises, do a few chin ups, and you will notice the difference they make in helping you to build muscle fast for your chest. There are also side benefits to this work, as your back and shoulders are developed in conjunction with your chest.<br />
Build muscle fast-Chest -Tip 4<br />
<br />
Build muscle fast-chest by making use of combo sets. As soon as you have finished on exercise, whatever that may be, do not wait to have a rest period, move straight to the next exercise – this can be effective with bench presses and then dips, or even bench presses and wide-grip pull ups – with the extra work that your muscles will be doing, you can make some spectacular progress in a short time.<br />
<br />
This guide has given you some important basics tips in learning how to build muscle fast for chest. Apply them and you can benefit handsomely!Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-14345411098968140152010-10-29T22:53:00.000-07:002010-10-29T22:53:35.633-07:00bodybuilding<div class="separator" style="clear: both; text-align: center;"><a href="http://bodybuildingmate.com/i/bodybuilding.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://bodybuildingmate.com/i/bodybuilding.jpg" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Moderm bodybuilding<br />
<br />
Modern bodybuilding can be a ritual, religion, sport, art, and science, awash in Western chemistry and mathematics. An extremely important aspects of it is proper nutrition ,good rest and propper trainig exercises. The diet aspect is just as important, if not more, than the weight-lifting aspect. Bodybuilding is not a one-hour </div><div style="text-align: justify;"><br />
</div><a name='more'></a><br />
<div style="text-align: justify;">training session five days a week. Bodybuilding is more a philosophy of life than a straightforward physical activity. This is not just a sport, it is an investment in your body and your life. It is not about lifting weights, but about training muscles. This sport is designed to develop the muscles for general, sportive or corrective purposes. Bodybuilding is more than just a sport, it is a life style. Bodybuilding is a sport that mainly emphasizes physical appearance, body configuration and shape, trying to achieve aesthetics perfection.<br />
If you’re looking for a way to feel and look great – then it is for you. It is in its method and ideals, a contradictory bodybuilding practice.</div>Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-24685176906371435172010-10-29T22:52:00.000-07:002010-10-29T22:52:08.386-07:00for Everyone<div class="separator" style="clear: both; text-align: center;"><a href="http://andhrapradesh.com/gallery/data/media/6/sneha-in-tour.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://andhrapradesh.com/gallery/data/media/6/sneha-in-tour.jpg" width="240" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Fitness is a part of life many of us ignore. However, if we don’t take care of ourselves, we can fall victim to disease, poor health, and even a shorter life span. That’s why it’s important to be aware of our health and take personal fitness into consideration everyday.<br />
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Below are a three basic fitness tips you can follow to help keep yourself healthy. Even if you don’t have a membership to a gym or a rowing machine at home, there are a few simple things you can do to help keep yourself healthy and disease free.<br />
Fitness Tips #1: Drink Water</div><a name='more'></a><br />
Water is what we need to survive. Even if you’re not thirsty, it’s important to drink water. In fact, if you’re thirsty, you’re probably already getting dehydrated. Drinking water consistently throughout the day helps you cleanse your system and keep yourself hydrated. Water helps regulate our body temperature, provides the means for nutrients to travel to all our organs, and is needed by our kidneys to function properly. Water also transports oxygen to our cells, removes waste, and protects our joints and organs. Every day you lose water through sweating, exhaling, urinating and bowel movements. To maintain proper health, you must replenish your body’s supply of water. If you want to stay healthy, the most valuable fitness tip is to drink water.<br />
Fitness Tips #2: Eat Breakfast<br />
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It’s true; breakfast is the most important meal of the day. It’s the first meal of your day and provides you with the initial fuel you need to start the day off right. Even though you may not be very hungry in the morning, it’s important to eat. Think about it; when you wake up in the morning, you’ve gone approximately 8 – 10 hours without food. Your body needs to replenish its nutrients. Studies have shown that when we skip breakfast, we are likely to become tired very quickly. The reason is that our brains and bodies are running low on fuel. By eating a good, hearty breakfast consisting of fruits, vegetables, and grains, we are starting the morning off right and setting a good pace for the rest of the day.<br />
Fitness Tips #3: Work Out<br />
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Of course a list of fitness tips wouldn’t be complete without recommending exercise. Working out is important if you wish to keep your heart healthy and the pounds off. But working out doesn’t have to mean hours in the gym. Doing a few push-ups and sit-ups at home definitely helps. Not everyone has the time, or money, to go to a gym; but we all have the ability to work out at home. Of course the more vigorous your work out is, the more you’re improving the healthy of your heart and body. So, if you’re going to work out, break a sweat. Some simple home fitness tips include running, push-ups, sit-ups, and free weights. If you need motivation, get the whole family involved. Set a time each day where everyone in the family does a few push-ups and sit-ups, or goes on a run. Bicycle rides are also a fantastic way to get the family involved in fitness, and spend quality time with the family at the same time. By working out and breaking a sweat at least once a day, you’ll be able to better maintain your health and increase your chances of avoiding illness.<br />
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These fitness tips will help you ward off diseases and illness, and improve your overall health. If you’re already following these basic fitness tips, it’s important that you start following them as soon as possible. So, starting today, drink water, eat breakfast, and break a sweat somehow each day. Your health depends on it.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-50031000407468896242010-10-27T22:53:00.000-07:002010-10-27T22:53:11.981-07:003 Day Diet And food<div class="separator" style="clear: both; text-align: center;"><a href="http://t3.gstatic.com/images?q=tbn:ANd9GcTfUzUzFoEhvHEJeWLrtuTrqB8_K5XS88o2fULTLaBp1VGrbQ4&t=1&usg=__M7pYbPJJ_Dz1JrXNV_qyQXriV3o=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t3.gstatic.com/images?q=tbn:ANd9GcTfUzUzFoEhvHEJeWLrtuTrqB8_K5XS88o2fULTLaBp1VGrbQ4&t=1&usg=__M7pYbPJJ_Dz1JrXNV_qyQXriV3o=" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Why Use a 3 Day Diet?<br />
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Have you ever thought of going on a 3 day diet? I was just surfing around and found that there are people looking for something of a short diet. If you were to do a three day diet I fear that you would not lose a lot of weight but you would have an opportunity to get in better shape by eating better and concentrating on some of those fundamentals of good eating and good metabolism tricks.<br />
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So here are some ideas that I have for how to do a 3 day diet.</div><a name='more'></a><br />
First as you get up in the morning on the first day remember that you will be trying to do a couple of things. You will be looking to space out your eating for the entire 3 day diet and you will be looking to improve your water intake to help fill you up.<br />
3 Day Diet Step 1 – Eating<br />
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First thing to do is to drink a lot of water. In the 3 day diet you will likely be drinking three or four times as much water as you are used to drinking. This morning you will drink three glasses of water and no food yet. This extra water intake will mean that you are going to peeing a lor more often than you are used to but that is ok as well, your body needs to relearn how to regulate hydration better.<br />
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Most people say that you should have a good breakfast to start the day. I have to agree that this is a good idea although having food first thing is not a very good idea as your body is not ready to understand hunger yet, especially after drinking all of that water. You can use the same strategy as me and wait 30 to 60 minutes until your body has really started to churn through that water and then my favorite breakfast is to eat a pack of instant apple and cinnamon oatmeal and then a banana. I know this seems like a small breakfast but that is part of the trick.<br />
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As you go through this three day diet you will find that you are eating probably the same amount of food but spaced throughout the day so each meal will seem small and you will not feel hungry because you get to keep eating often.<br />
3 Day Diet Step 2 – Eat Often<br />
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Most people on the regular north american diet will eat one or two giant meals and another small one. This is a terrible way to treat your body, it can’t use those giant meals very well and your blood sugar is being shot up and then dropped down again. We should call regular eating the wrestling diet since it seems to being your blood sugar up off the top rope and then bodyslams it to the mat below. In your 3 day diet you will be eating a lot better than this with a bunch of small meals that will keep your blood sugar balanced.<br />
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So on my 3 day diet you will be eating at 8:00, 10:00, Noon, 3:00, 5:00, and 8:00<br />
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I will not tell you exactly what to eat as that would not be fair. What I suggest is that all of your meals should have some protein, some fat and some carbs and should satisfy you without making you full. The first day will be very difficult as you will be so worried about eating small meals that you may eat a bit much and then a couple hours later you will not be hungry but will still be eating.<br />
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So since this may be a radical departure for you I have just a few rules to make the 3 day diet work better and be easier.<br />
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1. No meal can be big. Dinner is as big as breakfast which is as big as a mid afternoon snack.<br />
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2. Eat at least 5 pieces of fruit or servings of vegetables in a day<br />
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3. Drink a large glass of water 30 minutes before each of your meals<br />
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4. Eat some kind of serving of meat 2 to 3 times a day. If you are a vegetarian then just make sure that you are eating lots of protein based foods often every day<br />
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5. Write down your foods everyday and then in the evening journal your victories as well as your mistakes and how you want to eat better the next day<br />
Serving Sizes on a 3 Day Diet<br />
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After your third day of this 3 day diet you are going to find that you are not scared of your serving sizes anymore and you are also going to feel a lot better. There is a great improvement in health, concentration, energy, and attitude when you are drinking more and self regulating your blood sugar. The other great thing about this kind of diet is that you are going to be able to improve your metabolism as your body will not fear that it will be close to starvation at any point of the day.<br />
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I hope that after you have tried this three day diet that you will go ahead and start it right away again. This in not just a good idea for three days but instead this 3 day diet is a great way to change your lifestyle for the better.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-16698558449654086892010-10-27T22:50:00.000-07:002010-10-27T22:51:24.028-07:00Lose 10 Pounds body<div class="separator" style="clear: both; text-align: center;"><a href="http://t1.gstatic.com/images?q=tbn:ANd9GcSIL_yx6RrFrmbmAcKyylqvtbWFHH6zKiUJTQGWH8Pw9_O0kOk&t=1&usg=__a7FQwsaLv_hn37o1HCFKVMLi-tk=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t1.gstatic.com/images?q=tbn:ANd9GcSIL_yx6RrFrmbmAcKyylqvtbWFHH6zKiUJTQGWH8Pw9_O0kOk&t=1&usg=__a7FQwsaLv_hn37o1HCFKVMLi-tk=" /></a></div><br />
How to Lose 10 Pounds<br />
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1. When trying to lose weight it comes down to energy in and energy out. There is no real way around this. To lose 10 pounds you need to burn 35000 calories more than you take in. The math doesn’t lie and you can’t lie to a scale either.<br />
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2. Most of our body is water and because of this there is water retention. Your body combats what is throwing off electrolytes or stress or other factors and it will naturally retain water.<br />
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3. Fat is high in calories. High water foods are low in calories. In order to change that input output ratio you need to raise the amount of low calorie density foods and lower the amount of high caloric density foods. so eat less red meat and fatty deep fried food and eat more fruits and veggies which are high in water content and nutrients.<br />
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4. All weight loss comes with a reason. What is the reason that you want to lose the weight? When you are hungry and drive by a McDonalds or KFC and just want to do drive thru what is going to stop you? Certainly not losing weight.<br />
How to Lose 10 Pounds – Pulling this all together<br />
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So how do you pull all of this together? how to lose 10 pounds?<br />
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When you want to know how to lose weight it comes down to planning. Plan to drink a lot more water, it will make you pee more often but will also clean you out and give you move energy. You also have to get more exercise and by exercise I mean try to get one hour of exercise of any kind in a day. This needs to be exercise that you like and not exercise that just feels like work as that will not be sustainable.<br />
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As far as eating goes you will need to get back to those core eating habits of eating fruit and vegetables and reducing the amount of heavy carbs like rice and potatoes and make sure to eat often. Eating smaller meals more often will keep that metabolism up for you.<br />
How to Lose 10 Pounds – Here are 5 lose 10 pounds tips<br />
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1. Eat all your food in 5 or 6 meals a day instead of three<br />
2. Cut back on your White carbs (rice, potatoes, pasta) and substitute with vegetables, which are higher in water and nutrients anyway<br />
3. Exercise first thing in the morning by walking or light jogging or even biking for 30 to 45 minutes<br />
4. Drink water from morning until night to stave off those urges to eat more food and to keep your metabolism up<br />
5. Eat all your food in those 5 or 6 meals before 7:30 at night so that you are not going to sleep on a full stomach<br />
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Finally if you want to know the real secret of how to lose 10 pounds you need to worry about why you are trying to lose weight. On those days where it is really tough to diet or exercise or make good decisions then you need to be very clear what the heck this weight loss sacrifice is for. Is it going to make you more healthy, losing 10 pounds will make you a lot healthier. Or do you want to fit into smaller clothes? Or is it a goal to prove that you are in control of yourself? All of these reasons and more are important. Write you reasons down and post them up everywhere. Make sure that you never forget the WHY of how to lose 10 pounds.<br />
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So now you know what I know about how to lose 10 pounds the rest is up to you to plan, eat, drink, exercise and follow through on your goal.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-11540279676197495272010-10-27T22:48:00.000-07:002010-10-27T22:48:43.082-07:00Hot Workout Morning<div class="separator" style="clear: both; text-align: center;"><a href="http://t1.gstatic.com/images?q=tbn:ANd9GcR9jsaVzo8PtujvTw9Ebox4eOTxGkzb2qKPbmz7ZvJZaH4bCYA&t=1&usg=__uk72nHkReMUlMlhX0wk2NmAXNZg=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t1.gstatic.com/images?q=tbn:ANd9GcR9jsaVzo8PtujvTw9Ebox4eOTxGkzb2qKPbmz7ZvJZaH4bCYA&t=1&usg=__uk72nHkReMUlMlhX0wk2NmAXNZg=" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">You may not be aware of one of the biggest crazes that we have seen in the fitness industry in a long time and that is the hot workout.<br />
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A hot workout is a workout that is done in a very high temperature studio and consists of stretching and usually yoga. The idea for some people is that if they are doing this in a very warm environment then they will be sweating and should lose weight. I know that it seems like a good idea but the trouble with this strategy is that you are not losing weight from your workout raising your metabolism but instead you are just sweating from the heat.</div><a name='more'></a><br />
Do not get me wrong. Yoga is a very good method of getting limber, stretching muscles and can lead to significant strength increases and also will help you lose weight. Bikram Yoga is designed to methodically warm and stretch muscles, ligaments and tendons in the order in which they should be stretched. This type of Yoga promotes the cleansing of the body but the fact that you are doing a hot workout in a hot room does not make it any better for losing weight in my opinion.<br />
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There are a few things that you should make sure of if you are going to try this kind of Bikram Yoga workout, please rmember these so that you make the most of your workouts:<br />
Hot Workout Tips<br />
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Water – Water is very important. Your body is mostly water and the heat in the room is going to cause you to lose even more water so you want to be sure to be replenishing yourself.<br />
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Never on an empty stomach – The other thing that makes things tough is the energy that your body is looking for in the hot room. Doing the Yoga with all of the different moves and contortions in your body will make you light headed if you go in hungry. Of vourse this does not mean that you should eat a mela before you hot workout but instead you should try to get some fruit or vegetables in you before your wrokout. This will also give you extra water for your workout.<br />
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Any kind of workout that involves the concentration and stretching of a yoga workout is great for your body and your mind. These hot workouts are a great way to refocus yourself and make sure that you are more focused and on task afterwards and also allows you to practice the mindfulness, the focus on right now.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0tag:blogger.com,1999:blog-8053249391734633392.post-59578986561747438832010-10-25T01:25:00.000-07:002010-10-25T01:25:10.049-07:00More Flexible<div class="separator" style="clear: both; text-align: center;"><a href="http://t1.gstatic.com/images?q=tbn:ANd9GcTBMKXfZ7xHIh6kz3gOqbtSascqNZnRJMG9ZNhnHlBi-F936kc&t=1&usg=__jtt5PTg-fWVQV_tDOPCmfEOtb0s=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://t1.gstatic.com/images?q=tbn:ANd9GcTBMKXfZ7xHIh6kz3gOqbtSascqNZnRJMG9ZNhnHlBi-F936kc&t=1&usg=__jtt5PTg-fWVQV_tDOPCmfEOtb0s=" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">For those who want to know how to become more flexible, doing a few simple stretching exercises will help you. If you are following an exercise routine it is important that you do a warm up routine before you begin and a cool down routine after you finish. Inculcating a stretching regimen in your workout is a good way to build strength. If you do not exercise it is important that you do a little warm up jog, before you embark on your stretching program.</div><div style="text-align: justify;"></div><a name='more'></a><br />
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If you want a more flexible body, you will need to undertake full body stretching exercises for flexibility routine. It is a good practice to ensure that you stretch every possible muscle of your body. If you stretch just one body part, you increase the risk of injuring the other.<br />
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Exercises for Flexibility<br />
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Becoming flexible is not an event it's a slow process, you probably will not be able to do a full split on your first day of stretching exercises. One of the ways to become more flexible is joining a yoga class, you will most definitely improve your flexibility in a yoga class. Yoga is one of the best routines to follow, if you want to become more flexible for dance, or any other forms of workouts that needs agility. It is also one of the best stretching exercises for kids, as well as adults. If you are wondering how to become more flexible by working out at home, try a few simple stretching routines.<br />
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Lower Body<br />
Divide your stretching routine in two parts, lower body stretches and upper body stretches. It is important to do at least a 10-15 minute warm up before you start doing any kind of stretching routine. The lower body stretches will target your hamstring, gluteal, calf and ankle, muscles.<br />
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* Stand straight, with your back arched and hands on your hips, this will be your starting position. Slowly lift your leg bending it at the knee. Try and bring your thigh as close to the chest as you can. Put both your palms on the knee and bring the leg towards your chest. Hold this position for 20-30 seconds, if you cannot balance, stand with your back against the wall for support. Repeat the stretch with your other leg, remember to breathe in and out as smoothly as you can.<br />
* Stand tall and bend your leg backwards so that your heel rests on your buttocks. Now, try and push your thigh as back as you can, feel the stretch in your hamstrings. Now do it with the other leg, hold the position for 15-20 seconds. This is one of the best stretching exercises for runners.<br />
* Lie down on your back and fold the legs so that your knees point towards the ceiling and feet are firmly placed on the ground. Now, pick your left leg and rest it on the right leg so that your left ankle is brushing against the thigh of the right leg. Repeat the motion with the other leg and feel a good stretch in your gluteal muscles.<br />
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Upper Body<br />
Stretching the upper body is as important as stretching your lower body, become more flexible fast, by doing warm up exercises before you start your routine. It is important that you hold your position while maintaining normal breathing when stretching your body.<br />
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* Stretch your left arm in front of you, with an open palm, and fingers pointing to the ceiling. Now, with the your right hand try and bend the fingers of your left palm towards your wrist. Go as far as possible and then hold the position, repeat the exercise with the other arm.<br />
* Raise your right hand in the air with your palm pointing in front. With your left arm hold the wrist of your right hand and pull it to the left side as much as you can. Do not bend your right hand, you can bend your torso sideways if possible. Repeat the same motion with your other hand.<br />
* One of the best stretching exercises for lower back is to lie down on your stomach with your hand stretched in front of you. Lift your left leg and right hand at the same time and hold the position for 3-5 seconds to become more flexible in your back. Remember to repeat the motion with your right leg and left hand.<br />
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Hope you have got a little insight into how to become more flexible. Stretching exercises will improve circulation and will also develop your range of motion, it will also prevent muscle aches and cramps during physical exertion.Anonymoushttp://www.blogger.com/profile/18293743379776769228noreply@blogger.com0