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20 Jul

Boxing trunks are noteworthy apparel for boxers and this is one of the very first things that spectators may notice during competitions and main events. People look forward to their respective design and color as these are also used to identify each boxer in the ring. They stand out amongst the crowd with their glossy and shiny look that matches quite well with a boxer’s robe. It is never a bad idea to look good during a match especially if there are hundreds of people watching and you can impress them by wearing these boxing trunks.

Boxing trunks do a lot more than impress the audience. Its primary purpose is to provide fighters loose clothing in order for them to move freely without any hindrance or added pressure. These boxing trunks offer comfort and style at the same time. They are flexible which enables intense workouts and are quite light which does not add any additional burden or weight to boxers. For that reason, they are worn during competition as well as during trainings. It is a preferred clothing of choice by several boxers and they can be worn even when one is outside the gym. If you are planning on a career of boxing or consider their workout and other activities in the future, then saving for boxing trunks can be a very good investment.

Wearing Boxing No Foul and Groin Protectors

No foul and groin protectors can sometimes give the impression of inconvenience or even discomfort. Since boxing is a sport that requires the participants to have freedom of movements such gear may be considered as a disadvantage. The truth though is that no foul and groin protectors are actually very important. Just imagine getting hit below the belt by wayward punches. The pain would certainly be unbearable that you may actually fall on your knees or lay on the canvas cringing. Apparently, you would rather bear the inconvenience of such protectors than risk being hit by such punches at the groin.

If you have seen amateur bouts, you may have seen boxers wear these. The reason why amateurs wear these is that they are very much concerned about their safety. This does not mean that the pros are no longer thinking about the risks. It is just that amateur bouts tend to give much importance to the points achieved by the boxers instead of the powerful strikes that may result in knockouts. Nevertheless, even the pros actually wear groin protectors but these are oftentimes hidden underneath the trunks. It is clear that the pros do not really want to get injured simply due to foul hits.

In order to lessen the effect or the inconvenience of no foul and groin protectors, you should just choose those that are not too restrictive of your movements. This means that you should not choose those that are too tight on you or are too loose. If you buy a tight one, your movements may not be as free as they wish them to be. On the other hand, a very loose protector may just fall off and drop to your legs. If you are alert enough, you may be able to hold this with your hands but that would also mean making yourself vulnerable to your opponent.

A smart choice of no foul and groin protectors are those that can really reduce the impact of wayward punches below the belt but do not have paddings that are too thick. It is actually possible to find such kind of protectors. The tip is not to rely on those cheap but low quality ones. Instead, you should make it a point to just go for the more popular brands that are also known for their superior quality. Sometimes these could be expensive but, at least, you know that these really serve the purpose.

Source by Deborah Ferrell

20 Jul

What is the Iron Gym Pull up Bar?

This exercise pull up bar is an amazing workout tool that can be a great whole body workout. Simple and portable – for a fraction of the cost of a gym membership, you are able to do a number of exercises including sit-ups, pull-ups, chin-ups, push-ups, plus other variants, and so much more! The exercise bar is a multi-function training bar able to give you many different exercises to build a powerful upper body. Its durable structure supports up to 300lbs, and fit in residential doorways 24 to 32 inches wide with a doorway trim or moulding up to 3 ½ wide. Unlike other home workout products, this killer workout bar fits into your doorframe, using leverage- meaning there are no screws so your wooden frames are undamaged. You can also take it down easily, and assemble it in another doorframe in seconds. The iron exercise bar fits in most door frames, giving you a secure structure in which you can perform pull-ups or chin-ups. It is also great for floor exercises.

What kind of exercises can I do with it?

This killer workout bar is versatile and allows you to target your back, laterals, shoulders and arms, and is a true test of strength. There are different grip positions, with wide, narrow and neutral grips giving you variation in difficulty and in your workout routine; you can also choose an underhand grip (chin-ups) to place more emphasis on your bicep. On the floor you can target your triceps and chest, since it gives you a sturdy base for deep push-ups, with greater range of motion and with less strain on your wrists. It also provides a stable base for tricep dips, and even fits on the base of your door for crunches, giving you a dynamic killer workout.

This remarkable workout equipment has three grip areas which allow you to get the most out of your workout; the narrow grip helps you with enhancing your biceps, while the wider grip will work your lateral muscles. Each of the three grip positions offers different advantages and varies in difficulty; for beginners the neutral grip is preferable. Chin ups are also easier compared to pull-ups in terms of difficulty. When you get stronger you can place your hands closer together on the grips for a harder challenge.

Using different workouts everyday optimizes your workout. Working on different muscle groups and being consistent with increasing your reps, the faster you will see the results. The exercise bar is one of the best workouts available at home without having to invest in expensive and bulky home equipment, or having to go to the gym.

Advantages over other exercise equipment

The iron gym pull up bar is an ideal choice for people who want to get physically fit without buying expensive, bulky and space-occupying workout sets. It is a great way to get in shape without the hassle, for a fraction of the cost of a gym membership!

Source by Shaun Chu

20 Jul

Well alrightty then !! You have made the decision to improve your life, by working out. Trust me, this decision has more benefits than you know. I want to quickly give you the beginners workout routine I used when starting out. Itave me great results in a pretty reasonable amount of time.

The most important thing to remember is that nothing happens overnight. As long as you stay consistent in the gym / at home, you will see consistent results with your body. Make sure to keep a positive & clear image of what your ideal body will look like a few months from now. Make sure to keep a workout log, download a free one here. Last before we get started on you beginners workout routine, I would recommend getting a pair of workout gloves, & some light weight gym clothing.

Okay, let's get going. We'll start you out easy, because your body will have to adjust to the extra activity. This will be your first 6 week muscle building / fat burning workout program:

Monday: Biceps, Chest, Quads, Abs

Tuesday: 20-30 min of Cardio (walking, bike riding, light jog, etc.)

Wednesday: Triceps, Back, Calves

Thursday: Rest

Friday: Shoulders, Traps, Hamstrings, Abs

Saturday: 20-30 min of Cardio (treadmill, elliptical, or bike)

Sunday: Rest

You can download a free beginners workout chart when you go to BodyBuilding.com to make your charts. Do two sets of each exercise you choose, & do 2 exercises for each muscle group. I would also recommend checking out some more FREE fat burning muscle building info here. Stick with this routine for 6 weeks, keep your fat consumption down, & calorie take around 1600-2000 (depending on your size), & you will see results.

Source by AJ Gray

20 Jul

In recent years battle ropes have started popping up in gyms, and not just the CrossFit / Functional type gyms!

As you’ve probably gathered from many of my workout videos I’m a big fan of battle rope exercises – I even have one set up in my garden!

So why am I such a big fan!?

Well this simple and cheap piece of equipment provides a massive range of exercise options and throws in a cardio element few machines or gym equipment can compete with!

It is a super dynamic and powerful workout tool, which will give you conditioning whilst building strength. It’s also a great addition to a HIIT workout or circuit routine!

Good gyms will often have a multitude of ropes ranging from thin/light to thick and heavy. Whilst there are literally dozens of battle rope exercises, below are some of the very best:

1) The ‘Power Slam’:

This battle rope exercise is great for the abs and lats. It has similar benefits to medicine ball slams, but is much more fluent and efficient as you don’t have to keep picking up the ball from slightly different positions!

Power Slam Exercise Details:

a) Pull the ropes out in front of you.

b) With feet roughly shoulder width apart take each the rope ends in each hand. Grip the rope with palms facing inwards.

c) Move the rope over your head before slamming them down onto the ground as hard as you can.

d) As you slam the ropes down you should follow them into a squat position, with your back straight.

e) Return to the start position and repeat!

2) The ‘Alternating Wave’:

This is the most commonly performed battle rope exercise. It is my favourite battle rope exercise, although I often add variations to it such as kneeling or standing on a Bosu Ball!

This exercise involves moving the ropes as quickly and rhythmically as possible, whilst keeping good form.

Alternating Wave Exercise Details:

a) Stand facing the outstretched rope, with one rope in each hand and palm again facing in.

b) Keep a bend in your knees and lean slightly forward. Whip the first rope with one arm to make a wave pattern which reaches all the way to the fixed point of the rope.

c) Now complete the same movement with the alternate rope end, almost immediately after beginning it with the first. The two waves must follow one after the other.

d) Alternate the waves as quickly as possible and continuously!

3) The ‘Star Jump’

We all love Star Jumps – don’t we!?!

Well the battle rope version cranks this plyometric classic up to a new level!.

Star Jump Exercise Details:

a) Stand facing the outstretched rope, with one rope in each hand and palm again facing in.

b) Position your feet together.

c) Explode out into a star jump, jumping your legs out wide to the sides whilst lifting your arms straight out to the sides and up into the air at the same time.

d) Each star jump should end with your arms and legs forming an ‘X’ shape.

Now you know the moves go out and give them a go!

It may take you a few attempts to master the form and movements – but it is well worth the effort!

Source by Ian Worthington

20 Jul

You ask: How to cuckold my husband? What follows are very easy steps that have proven to work time and time again for thousands of women like yourself.


You should know that almost every man WANTS to be cuckolded. You just need to break through his male ego. Beneath the surface your husband will probably wish to submit himself to your dominance.

Begin by confronting him. Tell him that you want to cuckold him and tell him that you want him to at least TRY to go along with it (to see if he likes it… which he probably will).


Your new relationship needs new rules. Make it very clear than if he follows rules he gets rewarded; if he breaks them, he gets punished. The rules imposed should be designed to remind him of your dominance in the relationship. Start with just a few rules (so he can get used to it) and then build them up and up. Common first-time rules are as follows: he must do whatever you tell him, he cannot orgasm without permission, he cannot ask for sexual interactions with you, he must address you as Mistress or Goddess to show your dominant role.


It is your goal to get your husband to gradually relinquish his manliness. Give him a boyish or a feminine name. For example, if he is called Christian, you could rename him Chrissy or Christine. You should command him to begin wearing female clothing too. He can start by wearing female underwear. Let him know, constantly, that you no longer view him as a real man, more of a girl. His “manhood” is too small to make him a real man. Therefore, you no longer allow him to have sexual relations with you. The most you let him do is, perhaps, perform oral – as a woman would.

Sexual Abstinence

The greatest power you wield over your husband is your sexuality. When you take sexual relations away from him, he will want it all the more. To make him want it even more, you can dress sexy, work out, and act in a more sexual manner, and flirt with other men to remind your husband of your sexuality and his position in the relationship. As rewards for good behavior, you can reward your husband with treats of a sexual nature, but never allow him penetrative interactions.


It is imperative for you to be strict. Never weaken your positive by giving in to demands. Take away all of the things in life that give your husband pleasure and ONLY return some of them when he earns them. And, thus, take them away as punishments. Be strict in all your interactions. Do not be afraid to shout at him or put him over your knee for a spanking.

You asked yourself “how to cuckold my husband” and these are the most common steps to doing just that.

Source by Davina Anderson

20 Jul

There is no doubt that losing weight is not easy. It requires that you make some changes in your habits, take new steps that are often extreme and all this has to be done during what is already a busy life.

Let's see if we can make this a little easier on you!

Here are 5 fast ways to lose weight that you can add to your daily weight loss program with ease:

  1. Eat smaller meals, more frequently. When you eat smaller meals you help your body stay fueled and operate efficiently, it also keep your metabolism running at full speed. Look to eat 5-6 meals a day which is about ever 3 hours.
  2. Eat a little lean protein at every meal. The benefit of eating lean protein is that your body will burn your food more slowly. It keeps your blood sugar in balance, cravings under control and you feel full longer.
  3. Make sure you get a good night's sleep. Proper sleep plays an important role in the hormone levels in your body. These hormones are responsible for regulating your metabolism and controlling your hunger.
  4. Get moving! A body in motion burns more calories and it stays healthy. Recent studies have shown that people who are active, not necessarily high endurance activities, but that keep moving through the day are healthier and more fit.
  5. Increase your muscle. Muscle burns fat better than your other tissues. And when you lift weights, your muscles burn calories and fat while they are repairing themselves – a full 36 hours after you've worked out.

When you are trying to lose weight on a permanent basis these 5 fast ways to lose weight are what you need to become habits and part of your daily lifestyle. When these become habit you will be well on your way to the healthy and fit weight that you are working towards.

Source by Stephen Rutherford

19 Jul

As children, haven’t most of us had a ride in a row boat? Perhaps you even felt a sense of freedom, especially if your wise adult companion allowed you to “power” the boat yourself. Although you didn’t know it then, rowing is a virtually ideal mode of exercise. It’s low impact, unlike running, which can have a severe impact on your bones and joints. It’s done seated, so you’re quite comfortable and relaxed. Rowing is a form of resistance-based exercise that works all the major muscle groups, and provides cardiovascular benefits to the heart and lungs. So what’s stopping you from getting started? If it’s just a high quality gym equipment machine you need, read on to learn about a great rower from Reebok, the i-Rower S.

Gym Equipment: Key Features of the Reebok i-Rower S

Part of Reebok’s well-respected I-Series CV line, this machine offers a great value with an exceptionally smooth motion that truly does emulate rowing in a boat. This is a magnetic cable pull piece of gym equipment that’s designed to elevate the heart rate and keep it within the correct zone for the most effective workout in the shortest possible time. If you’re looking for a fast way to work up to an amazing 84% of your muscles, do give the i-Rower S a serious look. If you use a Polar heart rate monitor, it’s a simple matter to interface it with the rower. Once done, you’ll be able to track your heart rate whenever you work out on the i-Rower S.

Gym Equipment: More About the Reebok i-Rower S

The i-Rower S has all the features discerning users have come to respect, including a full rowing action that’s accomplished by way of a long seat rail. The rower is ergonomically designed to encourage and enforce proper rowing form for maximum aerobic and muscle benefits. This is a no-nonsense piece of fitness equipment that will help you reach your fitness goals quickly, and without risk of serious injury. The rower has the M-Force braking system, and the flywheel weighs 6kg. The LCD computer display is informative and easy to read. It shows speed, time, distance, calories, pulse and RPM. A unique fitness test programme assesses you based on target time, distance and calories burned.

Gym Equipment: Final Thoughts on the Reebok i-Rower S

You should know that the user weight limit for the i-Rower S is 120kg. It measures 201x73x75.5cm. Although it is compatible to Polar heart rate monitors, you will need to provide your own chest strap. Rowing is a great way to burn calories. A vigorous workout on the i-Rower S can burn as many as 500 to 800 calories per hour. Using the rower will help you build lean muscle mass, which burns calories more efficiently, so as you replace fat with muscle, your weight will continue to drop.

Gym equipment like the Reebok i-Rower S is a great way to change up your fitness regimen with a different and enjoyable aerobic exercise.

Source by Jeffrey Kelly Atlas

19 Jul

In the world of triathlon, one of the most talked about subjects is weight loss and nutrition. When I first entered this world of triathlon, weight loss was my primary goal. I had just gotten off of losing 50 pounds and needed a new challenge to keep the weight off. I have successfully kept the weight off for the last few years, using my triathlon training to assist with this. I have now entered a new goal for racing and that is to be competitive. I am 38 years old and racing as a 39 year old, which means next year I will move up an age group to the 40-45 year olds and hope to be more competitive. One of the primary areas that I need to discover is my ideal race weight and how to take off a few pounds.

I currently weigh 180 and am 6 foot 3 inches tall. I have a big frame, but have some extra fat around my midsection. I think I would be most competitive at 170-175. I have been attempting to get to that race weight for over a year now. I just can’t seem to find the discipline to get there. Last winter I ballooned to 190 when I could not get outside to work out. This winter, I belong to a gym so will be able to at least run, bike, and swim inside a warm gym. The one area that I must tackle is my nutrition. The truth is… I love ice cream and chocolate and cheeseburgers and fries and soft drinks too much! These nutritional blunders are my nemesis and I must defeat them.

The correct way to lose weight is not on some fad diet, but to gradually lose a pound to 2 pounds a week over the long term. To achiever my goal I need to lose a pound to 2 pounds per week for about 10 weeks. This would comfortably get me to the weight I need. Some people suggest training at a heavier weight and then losing the weight as you head into the race so that you feel lighter on your feet. This seems to be a good strategy, but if you squeeze yourself on the number of weeks you have left then you will end up trying to crash diet which will leave you more exhausted then you need to be.

I have to figure out how to eat better, but allow for my sweet tooth to have a cheat day. I am going to attempt to have only one cheat day per week so as to avoid some of the pitfalls in weight loss. I truly believe that I do not need to change a tremendous amount of items around to achieve my goal. I workout 5-6 times per week at high levels and long periods of time burning between 700 and 2000 calories per workout. I don’t need to go on a fad diet where I eliminate one type of food over another. For example, I don’t need to avoid all carbs because that is what gives me energy on those long runs. I don’t need to avoid all meats because that is what gives me the protein to build muscle. I need to have a balanced diet. I need a certain amounts of carbs and a certain amount of protein in my diet. I also need to jam vegetables and fruit down my throat on a regular basis. I must eliminate all of the cheat days except one. I need to see the cheat day as a reward.

One of my biggest issues is that I will have an incredibly difficult workout where I really push myself and then I will reward myself that day with a supersonic double cheeseburger from Sonic with a large cheese gator tot. This is what I must avoid. At all costs I need to avoid fried foods and go for more grilled foods. I need to avoid french fries and go for vegetables or fruit. I must be disciplined on these areas to achieve my goal. The issue of nutrition has to be a priority for me to achieve what I want in this sport for next year.

My goal is to increase my protein intake sightly and decrease my carbs slightly. I want to eliminate most sugars during the week and will set Friday or Saturday as my cheat day. This should be a fun ride of losing weight and I will update as I progress.

Source by Jeff Dowdy

18 Jul

eDiets is arguably the biggest name in online weight loss. Their name is so big, that they have become synonymous with almost any web based diet program. What this means is that if you were to name a popular on-line diet program more than likely they are a member of the e-diets group. One of the popular phrases going around these days is “I’m doing an eDiet”. eDiets have been ranked as the #1 most trafficked health, fitness and nutrition site, and has been voted “best of the web” in the diet and nutrition category in forbs magazine.

When you go through the sign up process at eDiets you will find they are quit commercial based. There are a lot of graphic ads and you can purchase just about anything from their site. They also offer an extensive shopping section where you can buy fitness equipment and beauty products among other things. Normally this would be a turn off but what offsets this commercial entity is the incredible amount of quality content they have published. They have doctors, writers, nutritionists publishing multiple articles on their site every day. Most of the information is subscription only, but sometimes it’s worth paying a little bit of money for that extra support.

Free Diet Profile

eDiets begins with a free diet profile, which is meant to assess your current condition and then will provide you with recommendations. After completing your profile, you can go ahead and subscribe (paying by credit card). Their subscription prices at first can be a bit confusing. You have the option of selecting from varying options ( the diet plan, a fitness component, and eDiets solutions – which seems to be access to their forums, registered dietitians, and other content, there is also the eDiets Recipe Club). The diet portion of the plan worked out to be about $2.99 per week.

What Makes eDiets Different?

One of the largest differences between eDiets and their competition is the vast array of popular diet programs available; as well as the basic eDiets Weight Loss program. The options of popular diets include: The Atkins Diet, Blood Type Diet, Perricone, Slim Fast, and many more. You can change your plan at any time or mix and match various meal and menu options. The message boards and forums at eDiets have been considered as the industries very best. As far as fitness component, eDiets offer two fitness based programs – their own efitness product, and Get With the Program, an excellent program written by Oprah Winfrey’s former trainer Bob Greene.


eDiets plat out work. If you do your research on various opinion sites you will find that people have lost weight with eDiets, and the bad reviews are often rare if not impossible to find. The tools they offer are very good. If you know what you want to do (Example: You want to follow the Mayo Clinic program), then eDiets is the perfect means to do this. Menu plans, meals, recipes, motivation, these will all help you succeed with whatever plan you choose. However, if you’re unsure about exactly how you are going to lose weight, you may find that eDiets can be a bit overwhelming – and that something like DietWatch may be easier for you to handle.

What Does eDiets Offer?


Mayo Clinic Plan

Glycemic Impact Diet


eDiets Alternative to Jenny Craig

eDiets Weight Loss Plan

Bill Phillip’s Eating for Life

Slim-Fast Optima Diet

The Blood Type Diet

The Perricone Nutritional Face Lift

New Mediterranean Diet

Bob Greene’s Total Body Makeover

Trim Kids


Living with Type 2 Diabetes Plan

Heart Smart Plan

Low Sodium Plan

Cholesterol Lowering Plan

High Fiber Plan


Healthy Soy Plan

Vegetarian Diet

Lactose Free Plan

Low Diet Plan

Wheat Free Meal Plan


eDiets Solutions (online meetings, message boards, professional chats, etc)

eDiets fitness program

eDiets Recipe Club

If you get the complete package (diet, fitness, solutions) it’s going to be a bit expensive. In this case you may be better to use another online program that includes all these components at a much more competitive price. The problem with seeking a lower price however is that the quality of the product may or may not be as high. Believe when I recommend that eDiets is worth it even if you only subscribe for a quarter, it’s a fantastic way to educate yourself on nutrition and a weight maintaining lifestyle.

Source by Brodie Heinrichsen

18 Jul

Cheerleading can be a very athletic event. For those that think otherwise, take a closer look. Cheerleading has become a competitive sport in its own right and it takes a good level of physical conditioning to compete. Of course there is no real competition on the side lines of a game but to perform the stunts they do these days requires strength.

For those competitive cheerleaders that do participate in competition, they find that to perform at their best they need to be in the best of shape so they exercise, get rest and eat healthy. Being in the best shape you can be also helps to reduce the possibility of injury from pulled muscles or falling accidents if too tired.

Flexibility is also an important element to cheerleading. Being flexible will also help prevent injury but you will be able to perform with more ease. You can do stretching exercises everyday if you have the time. Stretching before, during or after practice is recommended.

Participate in some form of strength training. It could be working out with dumb bells for upper body strength to doing bodyweight exercises. If you can get stronger arms and back you will be able to do lifts with less effort if you are the base.

Leg strength will help you jump higher and give you a sturdier base for lifts. You can easily exercise your legs by doing squats with or without weight and doing lunges. Step ups onto a stool or step are a great exercise also. Not only will you be helping yourself by strengthening your legs, you are making it safer for your squad if you are a base.

Source by Tim A.

18 Jul

So before the guest post by Rakhee (which spread like wildfire) my last article looked at time under tension (TUT) as our first weight training variable. If you’ve had a chance to go hulk style at your gym since learning about rep tempo and TUT, then you know first-hand how it can completely revolutionize your workouts. It’s a weight training variable you need to consider if you want to maximize your potential. Today we’ll look at a variable that most of us ignore because bro-sets and selfies get in the way, but has night and day ability to alter our progress: rest intervals.

Once again, we have varying lengths for rest intervals depending on your goals. For strength and endurance training, rest intervals aren’t needed to be as specific as they are for hypertrophy (muscle growth). For power and strength (between 1-5 reps), you need adequate rest for ATP (energy) regeneration and total power output, so rest intervals between 2-5 minutes are common. For endurance training (normally 15+ reps), it all comes down to trying to minimize rest intervals as much as possible, so 30 seconds or less is a quite common. For hypertrophy, you can probably guess, it’s nestled right in the middle, 30-90 seconds.

We’re after a few things when trying to build muscle: lactic acid, mechanical damage, and a hormonal response are the main ones. A rest period that ranges between 30-90 seconds allows this beautiful triage to align perfectly. Lactic acid is a precursor to muscle growth and a spark for the release of growth hormone (GH). This hormone provides a plethora of benefits outside of muscle building properties; most notably, anti-ageing characteristics (ladies, I thought you might appreciate that), connective tissue building, and immune system boosting. If we allow our bodies to completely flush out the lactic acid from our muscles before continuing with the next set (a prolonged rest period), this puts one big bitch of a wrench in our potential for muscle growth. A rest period between 30-90 seconds is long enough to allow some flushing out of lactic acid (more specifically, hydrogen ions/protons) yet short enough to still have some linger for a GH response. Mechanical damage is what causes reconstruction to the muscle proteins, which allows your body to build up your muscle tissue to adapt to the stress of kicking ass and working out. A rest interval between 30-90 seconds isn’t necessarily required for this to take place, although anything below 30 seconds becomes difficult to lift a load heavy enough to elicit this response. The hormonal response is when we refer to badass little messengers like IGF-1, GH and testosterone. Don’t worry about the acronyms, just know these little chicos are released when weight training and they just want to throw a party and help you build some lean strong muscle. The concentrations of these guys can be manipulated (increased) when controlling certain weight training variables, rest intervals being one. A hormone like GH is released primarily with hypertrophic training (8-12 reps with roughly 60 second rest intervals) while strength training (3-5 reps with rest intervals of over 2 minutes) has a higher affinity for testosterone. IGF-1 seems to be released with both training protocols if done correctly. Ladies! I need you to trust me when I say do not be afraid of the word testosterone or the role it plays in the female body.

So why does rest have anything to do with you reaching your goals? It’s about the weights, not the rest… right? I’ve touched on why we need longer breaks (generally) for strength or power training – if you’re going to do a one rep max snatch or bench press, you sure as hell better muster every ounce of energy you can. Longer rest intervals allow for this ‘mustering’ of energy (ATP) to occur – think setting some new personal records in the gym. For endurance, our primary goal is to better recycle the lactate that’s built up in our muscles, our buffering capacity, and increase tolerance of it. So it makes sense you have shorter rest intervals to try and better deal with lactic acid – think Crossfit. Those are pretty simple and straight forward, nothing too confusing about that. But what about building muscle in that hypertrophy range, why do rest intervals matter? Well, with all variables considered, this rest range turns out to be a gaping hole in a program for most individuals looking to take their bodies to air-brushed status. Assuming the rep range of 8-12 for your hypertrophy goals, a set length between 40-70 seconds, highlighting appropriate phases of the exercise (see my last article explaining this variable here), and a ‘true load’ for that rep range (I’ll be expanding on this in my next article), these weight training variables provide a prime breeding ground for muscle growth which could be hindered if you f*ck up your rest interval.

So what rest interval should you use? Well daaaaamn boiiiii, you better be acting like fat kid in the candy store and mixing and matching all you can. But, your goals do play the primary role in determining which candy isle you should stick to the majority of the time. A good starting point is 30 second rest intervals if you’re training for endurance, 60 seconds if you’re training for hypertrophy (muscle growth), and 3 minutes if you’re training for power or raw strength. Now let’s all STFU and go build ourselves the body we’ve always wanted!

Source by Ethan Wollmann

18 Jul

Cheerleading is not known to be an endurance event, it actually consist of short periods of high aerobic activity. Fast paced routines requiring strength are what a cheerleader will experience and therefore should train towards that goal. Below are some tips that can help you get a good base of endurance that will make your cheerleading experience much easier.

Of course running is thought of as the best way to get fit, and yes it is good, but try some other exercises that will get your heart rate up in a shorter amount of time. Jumping rope is outstanding for this and you can cut your workout time down using the jump rope. A little high speed jump roping will elevate your heart rate and give you an excellent workout in a shorter period of time.

As far as running goes try a short, slow run just to warm up. Next do short sprints which will make for a great workout to build your endurance. There are a number of ways you can utilize sprints. Pick a distance you want to run, sprint to the end and jog back to your starting point then repeat. You can even walk back if it's a short distance. If you have a track to run on, sprint half the distance then jog the reminder.

There are just a couple examples for improving your endurance and you can use your imagination to expand on these. A good thing about jumping rope or doing sprints is you can reduce your exercise time avoiding a marathon workout. You probably are already very busy and you can save yourself some valuable time.

Source by Tim A.

18 Jul

The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

Sample Meal Plan #1

Meal 1:

Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

Meal 2:

One cup yogurt or a protein shake

Meal 3:

6 oz Chicken,

Small raw vegetable salad,

1 bagel

Meal 4:

1 piece fruit,

3-4 oz Chicken

Meal 5:

6 oz fish,

1 – Cup grilled veggies,

1 – Cup brown rice

Sample Meal Plan #2

Meal 1:

3 packs instant oatmeal,

1 banana,

1 cup of yogurt,

1 cup of cottage cheese

Meal 2:

Protein shake,

1 large baked potato

Meal 3:

8 ounces chicken breast,

2 cups pasta,

1 apple,

1 cup yogurt

Meal 4:

1 can of tuna,

1 – 2 cups broccoli

Meal 5:

Protein shake,

1 cup brown rice

Meal 6:

8 ounces broiled fish,

1 cup veggies,

2 cups rice

Sample Meal Plan #4

Meal 1:

Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa),

1 cup cottage cheese,

1 cup berries,

Meal 2:

Protein shake,

1 cup raw veggies

Meal 3:

Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),

1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,

1 garden salad drizzled with olive oil and red wine vinegar,

Meal 4:

Protein shake,

1 cup yogurt

Meal 5:

8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,

1 cup cooked tomatoes,

2 cups pasta,

1 cup broccoli/cauliflower mix

Meal 6:

Protein shake,

1 cup melon,

1 cup yogurt

There’s really no need to measure carefully for the portions suggested. This isn’t an exact science! Eyeball your portions and consider the following chart:


1 oz. meat = Matchbox,

3 oz. meat = Deck of cards,

8 oz. meat = Thin paperback book,

3 oz. fish = Checkbook,

1 oz. cheese = Four dice,

1 med. potato = Computer mouse,

2 tbsp. peanut butter = Ping pong ball,

1 cup pasta = Tennis ball,

1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It’s a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don’t have to work too hard at meal time.

Source by Kurt Naulaerts

18 Jul

It kills women all over the world to always be the one to tell the guy she misses him. And what’s a guy’s usual reaction? He seems to be untouched by it. Women always ask why they always have to be the ones looking desperate. Can the tables be turned? Here are some “hold off” tactics that you can do in order to make this guy miss you terribly:

Appear too busy to answer his calls or e-mails

Whenever he calls, let the call go to voice mail then listen to him as he stammers his hello. Get busy with something else. Do not reply to his text messages as well. Try your best to keep your silence. This won’t be difficult, especially if you know that eventually, he would go crazy and would show up right at your doorstep.

Do not make yourself available each and every time

Each time he asks you to go out, tell him you already have plans. The next time he asks you out again, tell him you have a date with your girlfriends. Play your role to a T, make him wonder why you’re not peeing in your pants to see him.

When he leaves a message on your machine, call him back 3 days after

Three days might just be the time you need for him to miss you. Make sure he doesn’t hear from you in those three days. This is the most acceptable time for you to make him wonder why you still aren’t calling and whether you’re alright.

If he is always taking you for granted, ignore him for two weeks

If you are the one who’s always asking him if he wants to go out, or if you are the only one making an effort to make the relationship work, be a no-show for two whole weeks. This would catch him off guard and, hopefully, he’ll be the one to make the effort to be with you once more.

Do not waste your time just waiting for him

You cannot just simply mope around, waiting for your phone to ring. You need to keep yourself busy because waiting around for him wouldn’t do you much good. You could spend your time being with your friends or even working out.

Resist the temptation of getting in touch with him

Try to put in a little more hours on your work. Not only will this keep you from dialing his number but it also would do wonders for your career.

If you want him to miss you, ignore him when you see him around

Whenever you see him around, say in the office or in school, ignore him. For a few days, appear as if you don’t care whether you see him or not. The time apart wherein you two don’t talk should make him miss you.

Source by Krista Hiles

18 Jul

Can you really keep your husband in permanent 24/7 chastity? First, let’s be clear about what we mean by this. What it means, literally is 24/7 control of your husband’s orgasm; what it means colloquially though, and what people take it to mean is permanent 24/7 orgasm denial.

And the answer is… yes. It’s possible. What’s more, I believe now it’s actually desirable. I’ll explain why.

Keeping your husband in permanent 24/7 chastity

is an act of deep love and devotion and, despite the outward face of it, is not cruel, dominant behaviour or hard-hearted. In fact, when your man is close to orgasm and is begging for mercy, it is very hard for the woman who loves him to say “no“; but say it she must if she wants them both to enjoy the full benefits of true, long-term strict orgasm denial.

The practical side of it is actually rather easy, especially if your man, like my husband, John, is as willing as you are to make it happen (as an aside, men cannot be forced into chastity and orgasm denial against their will, and pretending otherwise is the act of a simpleton, but there’s no denying there are degrees of eagerness – although it’s my experience that you can with coaxing and compassion, teach your man to embrace, desire and even crave permanent orgasm denial).

Anyway, to continue: the practical aspects merely require a secure and comfortable chastity device. John is in a Lori #2C which is secure (even though he is not pierced) and enables him to cycle and work out and essentially live a normal life while wearing it 24/7. Of course it’s not 100% secure — no device ever can be — but it’s secure enough that escaping from it would be difficult and not without pain or risk. In other words it is an exceptionally effective deterrent to his masturbating (which is the only way he could ever orgasm, because while I do use Tease and Denial on him, I am strictly in control).

But what about the other aspects? His need and desire to orgasm and your desire to experience than and to experience him making love to you.

Let’s take the second point first: a sufficiently lifelike strap-on is the answer here. They are not cheap, but a good one is, not exactly perfect, but is good enough. You get 99% of the sensations of his making love to you “properly” without allowing him inside you or risking his orgasm (you can have him do this while he’s still locked, you see).

And to answer the first part… I used to think permanent orgasm denial was too much to ask of either of you, because you’d both be missing out.

But since John and I have embarked upon a full year in denial for him, it’s become apparent that the pleasure for both of us in regular tease and denial sessions with no hope of orgasm until New Year 2012 is to all intents and purposes the same as the mutual pleasure we get from his orgasm. In other words, there is no longer a need for him to have them any more.

The upshot of this is clear: IF a strapon is good enough for you and IF the pleasure of Tease and Denial is enough for you both, then permanent 24/7 orgasm denial becomes not only possible but actually desirable for couples living the male chastity lifestyle. Because, for a man, knowing he isn’t going to get to orgasm properly ever again, nor indeed enjoy penetrative sex with you again… yet is still going to get the pleasure of making love to you with a strapon and enjoy the Tease and Denial sessions you treat him to, it is one of the most erotic things imaginable.

Source by Sarah Jameson

17 Jul

To succeed in business or life, I came to realize that we must continually take remedial actions. Putting myself on the line day after day can be extremely draining, especially when things do not work out as I desired. Hence, each time I face a disappointing event or undesirable outcome, I NEVER FORGET these famous failures:

1. Bill Gates, founder and chairman of Microsoft, has literally changed the work culture of the world in the 21st century, by simplifying the way computer is being used. He happens to be the world’s richest man for the last one decade. However, in the 70’s before starting out, he was a Harvard University dropout. The most ironic part is that, he started a software company (that was soon to become Microsoft) by purchasing the software technology from “someone” for only $US50 back then.

2. Abraham Lincoln, received no more than 5 years of formal education throughout his lifetime. When he grew up, he joined politics and had 12 major failures before he was elected the 16th President of the United States of America.

3. Isaac Newton was the greatest English mathematician of his generation. His work on optics and gravitation made him one of the greatest scientists the world has even known. Many thought that Isaac was born a genius, but he wasn’t! When he was young, he did very poorly in grade school, so poor that his teachers became clueless in improving his grades.

4. Ludwig van Beethoven, a German composer of classical music, is widely regarded as one of history’s supreme composers. His reputation has inspired – and in many cases intimidated – composers, musicians, and audiences who were to come after him. Before the start of his career, Beethoven’s music teacher once said of him “as a composer, he is hopeless”. And during his career, he lost his hearing yet he managed to produce great music – a deaf man composing music, ironic isn’t!

5. Thomas Edison who developed many devices which greatly influenced life in the 20th century. Edison is considered one of the most prolific inventors in history, holding 1,093 U.S patents to his name. When he was a boy his teacher told him he was too stupid to learn anything. When he set out on his own, he tried more than 9,000 experiments before he created the first successful light bulb.

6. The Woolworth Company was a retail company that was one of the original five-and-ten-cent stores. The first Woolworth’s store was founded in 1878 by Frank Winfield Woolworth and soon grew to become one of the largest retail chains in the world in the 20th century. Before starting his own business, Woolworth got a job in a dry goods store when he was 21. But his employer would not let him serve any customer because he concluded that Frank “didn’t have enough common sense to serve the customers”.

7. By acclamation, Michael Jordon is the greatest basketball player of all time. A phenomenal athlete with a unique combination of grace, speed, power, artistry, improvisational ability and an unquenchable competitive desire. Jordan single-handedly redefined the NBA superstar. Before joining NBA, Jordan was just an ordinary person, so ordinary that was cut from high school basketball team because of his “lack of skill”.

8. Walter Disney was American film producer, director, screenwriter, voice actor, and animator. One of the most well-known motion picture producers in the world, Disney founded a production company. The corporation, now known as The Walt Disney company, makes average revenue of US $30 billion annually. Disney started his own business from his home garage and his very first cartoon production went bankrupt. During his first press conference, a newspaper editor ridiculed Walt Disney because he had no good ideas in film production.

9. Winston Churchill failed the 6th grade. However, that never stopped him to work harder! He strived and eventually became the Prime Minister of the United Kingdom during the Second World War. Churchill is generally regarded as one of the most important leaders in Britain and world history. In a poll conducted by the BBC in 2002 to identify the “100 Greatest Britons”, participants voted Churchill as the most important of all.

10. Steven Spielberg is an American film director. He has won 3 Academy Awards an ranks among the most successful filmmakers in history. Most of all, Steven was recognized as the financially most successful motion picture director of all time. During his childhood, Spielberg dropped out of junior high school. He was persuaded to come back and was placed in a learning-disabled class. He only lasted a month and then dropped out of school forever.

11. Albert Einstein was a theoretical physicist widely regarded as the most important scientist of the 20th century. He was awarded the 1921 Nobel Prize for Physics for his explanation of the photoelectric effect in 1905 and “for his services to Theoretical Physics”. However, when Einstein was young, his parents thought he was mentally retarded. His grades in school were so poor that a teacher asked him to quit, saying, “Einstein, you will never amount to anything!”

12. In 1947, one year into her contract, Marilyn Monroe was dropped by 20th Century-Fox because her producer thought she was unattractive and cannot act. That didn’t deter her at all! She kept on going and eventually she was recognized by the public as the 20th century’s most famous movie star, sex symbol and pop icon.

13. John Grisham‘s first novel was rejected by sixteen agents and twelve publishing houses. He went on writing and writing until he became best known as a novelist and author for his works of modern legal drama. The media has coined him as one of the best novel authors even alive in the 21st century.

14. Henry Ford‘s first two automobile companies failed. That did not stop him from incorporating Ford Motor Company and being the first to apply assembly line manufacturing to the production of affordable automobiles in the world. He not only revolutionized industrial production in the United States and Europe, but also had such influence over the 20th century economy and society. His combination of mass production, high wages and low prices to consumers has initiated a management school known as “Fordism”. He became one of the three most famous and richest men in the world during his time.

15. Soichiro Honda was turned down by Toyota Motor Corporation during a job interview as “engineer” after World War Two. He continued to be jobless until his neighbors starting buying his “home-made scooters”. Subsequently, he set out on his own to start his own company. Honda. Today, the Company has grown to become the world’s largest motorcycle manufacturer and one of the most profitable automakers – beating giant automaker such as GM and Chrysler. With a global network of 437 subsidiaries, Honda develops, manufactures, and markets a wide variety of products ranging from small general-purpose engines and scooters to specialty sports cars.

16. Akio Morita, founder of giant electric household products, Sony Corporation, first product was an electric rice cooker, only sold 100 cookers (because it burned rice rather than cooking). Today, Sony is generating US$66 billion in revenue and ranked as the world’s 6th largest electronic and electrical company.

Source by Kenneth Foo

17 Jul

For years we heard that if you wanted to lose weight you should do cardio or aerobics. This advice was given to us in the '80s and' 90s and even at the beginning of the '00s. But in recent years, some research studies tend to suggest that weight lifting may provide many of the same benefits as cardio. Moreover, the argument has been made that adding muscle can actually increase your metabolism's burn rate and the result is that you end up burning more calories 24 hours a day.

But which is right? We may never have a comprehensive answer but what does seem to be true is that when these activities are done with high intensity and in intervals, fat burning may increase. Perhaps the best news of all is that these physical changes can occur in a reliably short period of time.

One study that was published in the Journal of Applied Physiology (JAP) indicated that after a mere 14 days of interval training, 75% of the college men and women doubled their endurance. This was measured as the time they could ride a bike at a moderate intensity before they had to succumb to exhaustion. A control group showed no improvement.

As far as fat burning goes, another study in the JAP had 8 women in their twenties completed 7 intense interval cycling training sessions over a period of two weeks. At the end of that period, they performed an hour of moderate cycling and it was found that their rate of fat burning had increased by a whooping 36%. In addition, their cardio vascular fitness had increase 13%.

What was also very interesting about this study is that it did not matter what shape the women were in before they started. All shown significant improvement in fat burning. That's good news to those of us who are not pro athletes.

But to come back to the question we started this article with, what does this mean in the weight lifting vs. cardio debit? Adding in some interval training no matter which type of exercise we prefer is likely to help us lose more fat over time. And that can only be a good thing.

Source by Resa Heart

16 Jul

Most high school varsity cheer teams hold pre-try-out practices for several weeks before tryouts, but you may not realize how beneficial additional personal or group training could be to successful cheerleader tryouts. If you have never been a cheerleader, you would be surprised at the level of athleticism that is required for cheerleaders. When the school holds the pre-try-out practices, they are primarily working on the required cheers, yells, dances and routines. But if you are serious about winning, a bit of supplementary coaching and training can really give you an edge. If you are a veteran cheerleader, you know the competition becomes fiercer every year. Having a private coach will help you continue to increase your skill.

By enrolling with a private trainer, or in strength and/or flexibility classes, you will see benefits in several areas. Below are a few ideas for additional pre training to give you a ‘leg-up’, so to speak:

Strength Training: Strength Training is important to a cheerleader because of the high impact of the movements required in most cheers. Strength training helps keep your muscles strong and prevent injury during regular cheering sessions or cheer competitions. You also have an advantage of being able to lift team members in formation, or catch flying jumps. Your strength will give you confidence as well as give your teammate’s confidence in you.

Dance/Yoga: Cheerleaders know that flexibility and balance are important. Any kind of dance will assist in these areas. It also helps you stay on top of rhythm and movement. Yoga and dance both are great for increasing flexibility. Yoga will also help you learn to control movements, making it easier to be precise in various positions.

Aerobic Training: Anyone who has been a cheerleader, or watched cheerleaders knows that there is a massive amount of stamina required just to get through one dance. All of cheering is high energy, requiring not just constant movement, but strong voices as well. Aerobic training will build stamina and endurance.

Private Training: If it is possible, consider enlisting a private coach or trainer before cheer competitions. Look for someone who has experience in both cheering and coaching. If you can find a coach who has been involved in cheer competitions, it would be even more advantageous. A coach will help you train correctly, not allow you to become sloppy in any of your movements, and give you encouragement to continue to improve your skill. A coach who has been active in competition can give you a heads up about what judges and evaluators are looking for. You will have an inside scoop on the requirements of standard competition, and know what to work on.

If you are planning to compete in cheerleading tryouts or competition, why not consider the idea of additional training to supplement the practices offered at your school or for your team. It might just give you the leading edge you need to win!

Source by Rebecca Alderman

16 Jul

We left off with my last article of “Discover How a Quick Weight Loss Can Be a Healthy Weight Loss – Phase I”. As a recap, you learned how you should adjust your diet to ensure that your healthy weight loss is also a quick weight loss. Now, we are on to Phase II of your healthy weight loss and quick weight loss journey. So, what is the next fitness tuning path that I must pursue after you have adopted a complete and healthy diet?

Phase II of your healthy weight loss and quick weight loss journey is exercise. Now that you have adopted a complete and healthy diet, and your body has all of the vitamins, minerals, carbohydrates and proteins that it is supposed to, it is time to put all of that good work to use! Exercise is the next key ingredient to the amazing recipe of your healthy weight loss and quick weight loss. Not only must you exercise, but you must do so intelligently. There is no need for you to try to kill yourself in the beginning. Instead, it is better for you to take baby steps and to work yourself up to advanced workout routines. The road to a healthy weight loss and quick weight loss will only be as bumpy as you choose to make it!

Start you healthy weight loss and quick weight loss workouts slowly. That means that you should work yourself up to doing advanced workouts. My working out started with cardiovascular activity, and body training. I would suggest that you do the same. Body training will consist of using your own body weight to train your muscles. This means that you do push-ups, sit-ups & crunches, pull-ups, squats, lunges, dips, reverse crunches, calf-raises, and flutter kicks. These are excellent exercises to start Phase II of your healthy weight loss and quick weight loss, and builds up your muscles’ endurance. Do as many minutes of cardiovascular exercise that you can, following the completion of your body training exercises. Start yourself at ten minutes and work your way up to thirty minutes. This is the preparation step necessary for a successful Phase II of your healthy weight loss and quick weight loss.

The next step of your healthy weight loss and quick weight loss is to move your fitness tuning efforts into the gym. Once you are able to pump out your body training exercises like a professional, then you are ready for weight and resistance training. Depending upon your body type and desire for body type, the method of gym training for your healthy weight loss and quick weight loss journey differs. To plainly put it, if you want to put on muscle size and increase strength, you will use more weight with fewer repetitions; if you are solely concerned about core strength and toning your body, then you will use less weight and more repetitions. Deciding upon what body type you want is the easiest part of a healthy weight loss and quick weight loss journey. With either method, use the pyramid set structure. This means to increase your weight with each set of the exercise, and complete 3 sets per exercise. Refer to my fitness tuning website, listed below, if further information is needed regarding healthy weight loss and quick weight loss exercises or exercise techniques.

During Phase II of your healthy weight loss and quick weight loss journey, remember to use your head. When you are starting a new exercise for the first time, use an extremely light weight. Not only will this ensure that you don’t injure yourself doing the exercise, but it will also allow you to use proper form for the exercise from the very beginning. Achieving a healthy weight loss and quick weight loss is impossible if you injure yourself in the gym. In fact, a gym injury can set your healthy weight loss and quick weight loss exercise program back weeks, even months. Remember, if you can’t do ten repetitions of your third set of an exercise, that’s OK as well. As long as you can do ten repetitions of the first two sets of the exercise, then eventually your strength will build enough for you to do ten repetitions of the third exercise. This is the fitness tuning method of Phase II of your healthy weight loss and a quick weight loss, and has been working for fitness enthusiasts for years.

The gym portion of your healthy weight loss and quick weight loss is simple. You do three exercises per muscle group, and do two muscle groups per day. This means you can do chest and triceps the first day, back and biceps the second day, and legs and shoulders the third day. Finish your exercise routines off on those three days with twenty or thirty minutes of cardiovascular exercise. On the fourth day, do only abdominal exercises, unless you are working your abdominal muscles on the other three days along with the other muscle groups. If this is the case, then the fourth day is a complete day of rest. In order to be completely successful in your healthy weight loss and quick weight loss journey, you must give your body time to recuperate. You are giving your body the nutrients that it needs to recuperate from your healthy weight loss and quick weight loss efforts, but the last ingredient is rest.

By utilizing these exercise methods and techniques, you will ensure success in Phase II of your healthy weight loss and quick weight loss journey. Once you have mastered the gym routines listed above, then you are ready for more advanced training methods. You are able to find out more information on all of the fitness tuning training techniques for a healthy weight loss and quick weight loss program listed in this article, as well as more advanced training methods, by clicking on my website’s link below. You can join my free membership website, and gain access to all of the nutrition, dieting, and fitness information that I send to all of my members. You will also be able to build the workout routine that is best for you, and ensure your success in Phase II of your healthy weight loss and quick weight loss journey today!

Source by John Christian Sebastian

16 Jul

Distasteful Cheers

No matter how tempted you are, it is important that you not join in with fans when they start distasteful cheers. Showing such poor sportsmanship promotes a negative image of your team. If you participate-you will be less respected as an athlete. Remember you are a leader, and the most productive way to support your team is by being positive all the time. Be careful not to encourage tasteless cheering from the crowd. Clapping to the rhythm of the questionable cheer might be acceptable in some cases.

Keep your attention

You never know when the quarterback will choose to pass the ball to a receiver standing right alongside your lineup. It is frightening to watch a football player run right for you in an attempt to tackle that receiver. Be aware of the game and refrain from stunting while the play is close by is your best defense. If you choose to stunt, do so far enough from the action so that your routine will be left safely standing during an out of bounds tackle.

Discuss Cheering Style

Clapping your teams’ entrance or exit, forming a tunnel for them to run through, or lining up stunts as they come onto or off the field or court is encouraging when teams have victories to celebrate. But should the team lose miserably, athletes may prefer cheerleaders not show enthusiasm as they leave the field. Find out preference before the first game.


Cheerleaders will want to stand in a position that allows you to watch the game and give the crowd a view of your profile rather than your back. Stand in your lineup in neat rows with your hands behind your back or on your hip, at the discretion of the coach.


More than likely watching the game and performing at halftime will occupy all your time during the game, so you can not count on lining up at the concession stand. Especially if the day is hot, you will need lots of water and high energy, nutritious snacks to keep you fueled up for the long hours of cheering ahead. A word of warning: Bring your own water bottles, as it is unsanitary to share with your teammates.

Source by Calvin M Jordan Sr

16 Jul

A good cheerleading coach knows that building a solid team involves more than teaching a few short chants and instructing them on how to smile. Coaching cheerleaders is a very physically intensive sport, requiring focused attention and agility to be successful. Although cheer coaching is challenging, there are some sport coaching tips that can help to ensure that one team can outshine another:

1. Keep the cheerleaders motivated. Motivating cheerleaders may sound redundant, but in order for them to do their best, they should keep a positive attitude. Ways to motivate them can include best cheerleader contests, skill advancement awards, spirit rewards and gift cards for team and individual achievements.

2. Schedule frequent practices. Cheerleaders are only as good as the frequency of their practices. The more they practice, the better they become. This can also help to instill discipline and focus in their lives in and out of cheerleading.

3. Recognize abilities. Learn how to hone in on those cheerleaders with superb skills (and those without) and manage them effectively. Some cheerleaders may need to work to enhance their performance while others may have excellent skills and need advancement. Noticing and utilizing different skills can help to perfect the team's performance.

Coaching cheerleaders to success is not a goal that can be met in several practices or numerous awards. A devotion to seeing the team's success and helping them to improve in deficient areas is very important in meeting the goals and achievements that are set for them. Cheerleading sport coaching tips should also include assessing the team's personality and incorporating things that work specifically for them.

Source by Geoff James

16 Jul

Becoming proficient in professional bull riding requires a great deal of determination and endurance. But that alone, may not be enough to grant success in such a demanding sporting event. To be a successful rodeo contender, there are several things you should keep in mind that will help keep you safe and possibly put you at the head of the game.

1. WEAR PROTECTIVE GEAR. It has always been a tradition for a cowboy to wear his cowboy hat. Perhaps it’s one of the most vivid icons of a cowboy, setting the tone for the modern West. Safety helmets have been designed to protect the cowboy against head injuries. In addition to helmets, protective vests were also created to prevent life-threatening chest afflictions. Professional bull riders are more at risk for injury or death than any other athlete. A cowboy wearing a helmet or a padded vest (the flak jacket) may destroy a little bit of the Western appeal, yet it may preserve his career several years longer or even save his life. Nevertheless, many tough cowboys refuse to let the helmets and padded vests ruin their image, and so they ride unprotected. Between 1989 and 2009, 49 tragic injuries occurred at rodeos which resulted in 21 deaths. Presently, more and more professional bull riders are falling into the trend of wearing protective gear, and believe that it has prolonged their career and health.

2. PHYSICAL HEALTH. Staying healthy requires great effort, including consistent exercise and proper rest. It is especially important to build your core strength, which is a key factor in professional bull riding. Some professional cowboys workout six days a week to keep in good physical shape. Balance is a crucial element in professional bull riding and can be improved with yoga and strength training. Metabolic conditioning is another critical skill for bull riders. Resistance exercises such as full body dead-lifts and squats will help train your metabolic system for competition. Also, short sprints several times in a row, 20, 30 or 40 yards, will help you to stay on the bull longer and also prevent injury.

3. PERFECT YOUR TECHNIQUE. Training requires an investment of time and money, but it is something that will define your performance as a professional bull rider. Technique is one of the most important aspects in professional bull riding.Training with a good coach at a reputable school is a good way to learn to perfect your technique. At a bull riding training school, you will learn drills to enhance your skills, workout with certain exercises, and have professional trainers analyze your rides. Your technique may be the difference between a losing and a winning score.

Truly, professional bull riding requires extreme courage and mental toughness. In addition to wearing the proper gear and engaging in habits that will put you in optimal health, it is important to perfect your technique to prevent possible perilous injuries and improve your skill. Certainly, bull riding is nothing to horse around with and should be taken seriously. By using protective gear, keeping in top health, and getting proper training you may find yourself at the top of rodeo contender standings and possibly in the money.

Source by Sherry Allred

16 Jul

There has been a debate over the years from expert alike about which best ab exercises that are the most effective. According to personal experience and the study conducted by American Council on Exercise's, below are the most effective best ab exercises. Although, ab exercises will not immediately reduce fat from the tummy, but strong abs are serious for keeping your body healthy and also for protecting your spine.

1) The Bicycle exercise

The purpose of the bicycle exercise is to target the rectus abdominis (six pack) and the obliques (the waist), this is in accordance with the study conducted by the American Council on Exercise. So, to do this exercise correctly and get maximum benefits, it must conduct the following ways:

  • on the floor face up with your laced fingers behind your head.
  • Bring your knees towards the chest and lift the shoulder blades off the floor without pulling the neck.
  • Next is to Straighten your left leg out while bringing the left elbow towards the right knee and together turning the upper body to the right.
  • Then switch sides, and slowly bring the right elbow towards the left knee.
  • Repeat this in alternating sides for up to 10-12 reps slowly.

2) The captain's chair leg Raise

The captain's chair leg has proved to be the second most effective ab exercises for the obliques as well as the rectus abdominis. You can accomplish quite a number of exercises on the captain's chair, which is purely a rack with padded arms that allows your legs to hang free and is freely available in most gyms. For effective results:

  • Stand on the chair and firmly hold the hand to help keep your upper body in stable position.
  • And press your back against the pad and squeeze your abs, then raise your legs and lift your knees towards your chest.
  • Do not swing your leg up or reflex the back.
  • At a slow pace, lower the back down. Repeat the exercise for about 12 reps.

3) The exercise ball

Exercise ball as we all know, that more and more training programs readily on all sorts of exercise ball workout models for individual performance. From yoga to cardiovascular exercises program, many trainers have started including the exercise ball workout in the fitness classes they teach, and some go as far as calling it an essential fitness equipment. For maximum effect, it should be done the following ways:

  • Lie on the floor face up with ball benefit your lower back.
  • Then place your arms behind your head.
  • Squeeze your abs and then lift your Torso off the ball, pull the bottom of your ribcage down toward your hips.
  • Do not roll the ball while you curl.
  • And finally lower the back down and get a stretch in the abs. Repeat this between 10 – 12 reps.

If you take the above tips to heart and put them into practice, the outcome result will surprise you.

Source by Victor Emmanuel

16 Jul

Focusing on the offense may come easily but you need to be able to focus on the defense as well., Victory requires the ability to play defense. Without good defense, a basketball team will lose the match.

TIP! Always keep your head up when dribbling instead of focusing on the ball. Anyone who watches the ball while they dribble obviously needs to spend more time in the gym practicing.

You need to learn the correct way to dribble the ball. Do not use your palm to dribble. Instead, use your fingertips. Dribbling this way improves your ball control dramatically. Bounce only at the level of your waist at the side and not in front. Instead of focusing on the ground, gaze upward.

Learn what a crossover is and how to do it. Moving the ball from hand to hand is a crossover. You have to do this quickly to be good at it. Learn how to perform a crossover dribble will help you get down court quickly.

Try using hand signals to ensure that your passes are received. Players can get easily frustrated if they make a pass to players that are not available to catch the ball. These common miscommunications can be avoided by utilizing hand signals, which tells the passing player the other player is ready for a pass. If the person does not make a signal the person should not get passed to.

TIP! Frequently train yourself on your pass catching moves. When you're practicing, you should drill in being able to catch random throws in addition to passes that are perfect.

Make it your goal to never turn away from the ball on the court. You have to be aware of what is going on with the ball at all times. Keep your eyes open for areas that are open.

Build your core strength and focus on your legwork when you train for basketball. When you have strong core muscles, your body will be better balanced and will move faster. Work your ab, back, hip and buttocks muscles. Similar to boxers, jumping rope can better your speed and footwork.

Consistency in your approach is vital to becoming solid at free throws. For example, you might tug your ear, dribble three times, or flex your wrists. If you make your routine consistent, your body will always know how to make the shot every time.

TIP! You can learn to trick the opposing team. How about the behind the back pass? To do a back pass, begin by grasping the basketball using your dominant hand.

If your opponent is pressing hard, you can give yourself some room to work by dribbling the ball between your legs. Practice this by bending the ball hard between your legs as you take a step forward or back. This technique can really throw off defenders.

You can prevent other players from stealing the ball from you by dribbling hard. This will make the ball come back to you faster, and the opponent will have a hard time to get it from you. If an opposing player is guarding you to the point where you can not dribble well, it's time to pass to an open teammate.

When you have the chance, take charge. This allows you to get the ball back for your team, setting up a foul. This does great harm to an opponent's psyche, and is a truly powerful play.

TIP! Play solo basketball in the months leading up to the season, as well as during the season itself. You may not always be able to find someone to play with you.

Become a better basketball player even if you know how to play. Start using a tip and see how much better your game gets. Once you have practiced enough, each and every shot will make a positive impact for the team. This is what separates the professionals from the rookies.

Source by Peter S.

15 Jul

When you say the word exercise around most adults these days, you’re likely to be met with a huge eye roll, a heart wrenching grown, they start blabbering excuses, or any combination of the three. It’s true that thanks to technology and prolific personal transportation options, most people spend most of their entire day sitting on their behinds. Why get all sweaty riding your bike or walking when it’s so much cooler in the car? While this may help keep us on schedule, it’s taking a toll on our overall physical fitness as a society. That’s why so many people are using trampolines as a fun way to work exercise back into their lives.

If you’re thinking about using trampolines for exercise, it’s important to know how to make the most of the unique bouncing motion, also known as rebounding. The great thing about trampoline jumping is that it is a safe workout for people of all ages, as long as they have the ability tostand and walk unassisted. This means that instead of having to pay for a highly expensive gym membership you can all get one enjoyable workout for free with your backyard trampoline.

It’s really easy to start using a trampoline for exercise, but before you climb on, you have to make sure that you have all the necessary safety features in place so that you can only concentrate on your workout, and not on whether or not you’re about to fall off the trampoline mat. After your trampoline is fully constructed, install a trampoline pad, which will cover up the edges of the metal frame as well as the gap between the springs and the mat. You might also consider installing a trampoline enclosure, which will help keep all the bodies in the center of the mat and not on the ground.

Once your safety features are in place, it’s time to start the workout. Begin by removing your shoes and socks, and climbing onto the jumping surface. Even though you might be used to working out in sneakers, they will only make it harder to keep your balance on the trampoline. Next, march in place for a few minutes, getting used to the feel of the trampolines and the resistance of the mat. Then, try some jumps in place for about three minutes, making sure to keep your abdominal muscles engaged and your knees bending and flexing.

Source by Caroline Ann Tan

15 Jul

I know this post comes earlier than usual for most. I only had the time and money to race three times this year and I raced my last race last weekend, so technically I am in the off season. I am focused and preparing for next year right now. In all training, but especially in triathlon training you must prepare for the next season by doing things now. I know that if I do not work hard now, then I will not reach my goals for next year at all. It has begun, I promise it will be hard, I MUST be faster next year!

This week marked the beginning of the process of doing my off season. My basic plan is to workout in each discipline, plus do strength training and have weight loss. The off season provides time that you do not have in between races during the season. I will use this post to discuss briefly what I am doing in each discipline during the off season:

-Swimming: I must get faster in swimming by getting better in my form. I have been working hard on my form for about 3 weeks now in each workout. I have been steadily getting faster and faster in the pool. I was able to do my fastest times of the season in the swim in the race last weekend. I am doing more drills, along with kick board training. I am also including some swim sprints of 50 and 100 yard distances. The key to swimming faster in a race is to swim faster in practice. I am concentrating mostly on a streamline body position and the proper location of the arm during the stroke. I have a tendency to have my arm swoop across my chest which is not providing the proper force in the swim. I am making sure that I am leaving a slight bow in the arm and making the stroke the most effective. The swim sprints are meant to help me put all the drills together with cardiovascular help in the pool. I will also be working on breathing better and taking less breaths per length of the pool.

-Bicycling: Strength, Strength, Strength, Endurance. The formula for me to get faster next year in the bike has to do with three parts strength and one part endurance. I must get my legs more bike strength. This comes through time on the bike in decent weather doing climbs. It also involves doing workouts on the bike on the indoor trainer with maximum resistance on. Lastly, it involves doing some leg workouts off of the bike such as squats and leg presses. Hopefully, I can get my legs stronger for next year. I also must improve in my endurance on the bike. I have to get to the end of the bike with enough juice left over to do well in the run. I felt like this year I really struggled with how much energy to exert on the bike to allow for a good run. This next year I need to have more endurance which comes from extended times on the bike either outside or on the trainer. I must commit the time.

-Running: I have to continue to improve my pace and lose weight. This aspect of the race is impacted by weight more than any other. I need to lose those 5-10 pounds. I also will be working on my form to make sure I am getting the maximum amount of push off of my legs during the run. I also want to continue to see my pace fall over longer periods of time. I plan on running outside as long as I can stand the cold. I will complete fartlek intervals, and shorter tempo runs during the first part of the week and then attempt longer runs at a certain race pace. I also want to try and do a couple of races this fall of the 5k and half-marathon variety. These races should continue to push me in the run. Last year I was sidelined by a bad cough and cold around Thanksgiving and didn’t get to run for over a month. I cannot have that this year and need to stay healthy.

-Strength Training: I will be doing some basic strength training that will provide some cross training aspects to my triathlon racing. I will be doing the 30 day AB challenge each month to continue to push my core and hopefully get my six pack. I want to do push ups to provide for shoulder strength and lat strength for the swim. I will be doing some curls to provide bicep strength. I want to do some pull-ups for swim strength. I will be doing some wall squats and squats with weights for leg strength. I will be doing some plyometric workouts from the P90X workouts to keep my legs strong. Overall, I want to improve my strength in all areas so that I avoid injury.

-Weight Loss: I have written about this recently, but in summary I weigh around 180 pounds. I need to race around 170. I need to drop those 10 pounds by eating better and avoiding as much sugar. One things that happens to me is that in the winter I do not seem to put in as much work so I gain weight. I hope this will not happen this year by belonging to a gym and continuing to swim, bike, and run regularly. I must weigh less by next season!

The off season will be an exciting time of continued growth in my ability to race. I must push myself even though there is not a race on the calendar. I MUST punish my body to get it to do what I want next year. I have a few months before I race again and these months must count. Next year, I will race my first ironman triathlon and I will be in better shape than I was this year.

Source by Jeff Dowdy

15 Jul

Women are very conscious of their body. That is just how women are and they do everything they can to get themselves in shape. There are many women who are inspiring to have the best look in every part of the body especially when it comes to their behinds. They want to get that Brazilian butt look which many Brazilian models have. They grow envy with that and they sign up with different kinds of exercise programs so that they can get it. The problem is only a few have realized it and many have failed. Why have they failed though?

This is because they were training backwards. What it means is people have mistakenly trained. Many people think that the butt is only one muscle. That is not true because there are actually three muscles in the butt. These muscles are the gluteus medius, maximus and minimus. If you trained with three muscles in mind then you are in the right track. You have to do better research then because those old exercise books about slimming and fitness have the facts wrong. There are new editions you can find in fitness magazine racks you can purchase. There you can find what should be done during training. The newest fitness magazines will teach you the newest training exercise regimens that you need for your workout but you should be able to discern the best ones from the other ones that only pose general exercise training programs but they target other parts only and not what you wanted . They may be upgraded but they have wrong information about it so be careful and read them thoroughly before using these regimen. Compare notes with the ones that are posted in the internet since the information in the digital world mostly has the best and newer ones too.

If you want though there are many programs out there that you can enroll in to get that Brazilian butt lift. They will teach the proper Brazil butt lift workout regimen to you. There are many fitness facilities that train their clients with the proper workout for the butt so just try to enroll in one of these. This working regimen is what is considered today as the most distressing workout you can ever have. You can also try to purchase a DVD where it has the specific specific workout regimens you need to get that Brazilian butt lift you always wanted.

Source by Deborah Ferrell

15 Jul

Capsule machines provide a great alternative to automatic espresso machines. They bring together all of the advantages of a fully automated system for a fast coffee making process.


  • Capsule machines simplify the whole process of making coffee, cutting out the grinding, the pressing and the storage of the coffee.
  • These small hermetically sealed containers, coffee capsules, guarantee the coffee’s freshness for up to 6 months.
  • The coffee in the capsule is ground to perfection and sealed at optimum pressure.
  • To make a fresh coffee, all you have to do is pop the capsule into the machine, press a button and wait for the machine to do all the work.
  • Being a simpler version of traditional coffee machines, these are generally much smaller. This means that you don’t have to worry about whether it will fit in your kitchen, as they make the most of the reduced space available in today’s homes.
  • You also avoid having to deal with the messy waste from the ground coffee, as it is all contained in the coffee-pod. All you have to do is get rid of the empty pods.


  • Although single-serve machines are smaller than traditional espresso machines, this isn’t reflected in the price as they generally cost the same.
  • Single- serve machines can only be used with the capsules on offer from that same manufacturer, that is to say, you can’t use coffee-pods made for one machine in a different one. For example, Nespresso capsules can only be used with Nespresso machines.
  • So you should make sure beforehand that you like the kind of coffee on offer from your machine’s manufacturer.
  • Buying the capsules generally works out quite expensive

Coffee-pod machines are best suited to…

  • … small offices with limited space and limited time to buy and make coffee.
  • … homes of 1-3 persons.
  • … anyone who can afford to buy the coffee-pods and who would benefit from these machines’ unique features.

Source by Juan Navarro

15 Jul

Watching shows like The Biggest Loser may make it seem like you need to have a trainer in order to lose weight. It's true that a trainer can help you to stay focused and help you to deal with some of the emotional aspects of weight loss. But most of this you can do by yourself with a bit of motivation.

However, the safety concerns sometimes drives people away from doing exercise at home. After all, another big reason for having a trainer is to make sure that you are doing exercises properly so that you do not hurt yourself. Nonetheless, you can do exercise and stay safe. You simply need to be smart.

Stretching is probably the most important part of your routine. Too many people neglect this aspect, thinking that it is not as important as the calorie burning or strength building aspects of a workout. Yet proper stretching before and after your workout is essential for not hurting yourself.

You also want to avoid doing too much too quickly. While it is stimulating to see the contestants on The Biggest Loser exercise for hours and drop big numbers every week, you must remember that they are under the supervision of a trainer. If you do not have a trainer, then you need to take responsibility for yourself and make sure that you do not overdo it. If you've been a couch potato all your life, you should not start a jogging program immediately. Instead, start by walking for 30 minutes every day and working your way up to jogging.

The right shoes are absolutely essential for a good workout. If you purchase shoes that are too cheap, you'll find that you start to have foot or knee pain. I learned that the hard way. Splurge on a more expensive pair of shoes and use the money spent as motivation to stay with your exercise program.

Most strength training exercises seem easy to do, but it's important to keep proper form. If you do not have a trainer, look at pictures online and then watch yourself do the movements in a mirror. Alternately, you can have a friend watch you do them to make sure that you are doing it right. If you are lifting weights with a weight set, never bench press by yourself. The bar could become too heavy for you and you could be trapped.

Most importantly, if you want to stay safe when you exercise at home, stop whenever you feel pain. You do not need to be a hero. If something hurts, then you're doing something wrong. Slow down and try again later.

Source by Lucy Wegmann

15 Jul

Summer is definitely just around the corner. Do you already have the summer body that will rock the beach? Here are some tips that can help you out in having a summer body: First, you need to have a commitment to yourself. You can not just simply wish to have a summer body then after a second you will have it already. You will really need to sacrifice some things because after all, it is you who will benefit from this. You must give your time and you must be determined if you really want to have a summer body. The reason why many people do not easily achieve a summer body is because they do not have a commitment to themselves.

You must never forget to exercise. The amount of exercise that you will do will depend on the goals that you have set. Since you want to have a summer body, cardio and toning should be part of your exercise. Always remember that one pound consists of 3,500 calories. Do not forget that the higher the impact for the cardio, the easier for you to lose weight because you tend to burn more calories. If you do not know what to do, then try spinning, running, swimming and step aerobics because these will help you in burning fats easily. We need to maximize your fat burning that is why you must make sure that you cross train in two different activities that involve cardio. It is better if you can do cardio exercise or activities thrice a week for about 45-60 minutes.

You should never forget to do toning. Toning can help you in building muscles. It involves the weight of your body so that the muscle will be worked. It is better and it is advisable that you work with your desired areas three up to five times a week. You can do this for twenty to thirty minutes. Do squatting because it is good for your legs and butt. If you do some push-ups, your arms, back, shoulders and chest will be toned. Always remember that crunches will help your abs be tightened and get toned.

Above all these exercises, you must never forget to watch your diet. There are many fad diets and crash diets online but you need to be wise in choosing the best diet that can help you in achieving a summer body. Do not starve yourself because it will just make you gain weight that is why you need to make sure that you eat on a regular basis and never ever eat processed foods.

Source by Albert G Gundani

15 Jul

Racquetball is an ideal combination of exercise and enjoyment. It provides great workout by helping increase stamina, lower body fat level, improve muscle tone and burn about 700 calories from the body. Racquetball has become one of the most strenuous cardiovascular workouts available at present.

A former squash and tennis teacher, Joe Sobek, invented racquetball in 1950, and today is extremely popular throughout North America. It is a sport that can be enjoyed in all weather. At the same time it is a good exercise, as it requires very good hand eye coordination and a knowledge of angles and spin techniques. Racquetball has also become popular amongst women because it is easy to learn.

Racquetball is a fast game, played with racquets and a hollow rubber ball in an indoor or outdoor court. Racquetball needs two teams of one or two players each, who then hit the ball against one of the four walls or ceiling of an enclosed court with short racquets made of wood, steel, or fiberglass, strung with nylon and featuring a wrist strap.

The standard racquetball court is an enclosed rectangular area, about 40 feet long, 20 feet wide and 20 feet high. The racquetball court is marked with a short red line that is parallel to the front wall and 20 ft from its parallel back wall. The receiving dashed line lies 5 ft parallel behind the short line. The serve line, also parallel to the short line is 5 ft closer to the front wall. The two sets of screen lines form a double box and serve box respectively. It is about 18 and 36 inches from and parallel with the short and serve lines and sidewalls.

Racquetball rules require that all the players must start the game by standing within the serve box or zone. The shots must hit the front wall before hitting the ground to keep the ball in play. The ball should hit the floor before touching the back wall during the serve. The receiving team must stand inside the receiving zone during each serve. The server must bounce the ball first inside the service zone and strike it with the racquet before the ball bounces a second time.

Players of any age can start playing racquetball after learning all the basic racquetball rules. Beginners can play singles racquetball but doubles are not for the novice or inexperienced player, as it requires a lot of practice. However, in general racquetball is a fun and enjoyable game for any beginners young and old.

Source by Susan Jan

14 Jul

Many people jump into losing weight expecting immediate results. Even more people begin a program that is much too difficult to achieve at their current level of physical and mental state. There is an old saying, "if you want to eat an elephant, do it one bite at a time". There is much truth to this.

As a person gets older, it becomes even more difficult to just jump into a program for weight loss. First, your body just does not take to lifting weights the way it used to when you're out of shape. It can also be very unhealthy to jump into a training training program or running or jogging routine for your joints and back. Although it would not bother someone who has probably been doing it for many years, those who are finally deciding that enough is enough and getting into a weight loss program are just not healthy enough to withstand the force and strain that is put on their bodies .

Walking for weight loss is a great way to get started. It gets your heart pumping and causes less trauma to the ankles and knees. It increases digestion and contributions to a healthier digestive system which in turn contributes to weight loss. No says that you have to keep walking, ever your body will grow accustomed to walking and you will need to increase your intensity to the next level by increasing speed or distance to you walk and initially begin jogging or perhaps trading off between walking and some type of resistance training that does not strain your joints. Pilates and yoga are two great ways to enhance walking for weight loss.

Eating the proper foods and controlling the amount of food you eat at one sitting is also a great way to enhance your diet program. Even if you never wish to jog or run, walking can continue to help you achieve your weight loss goals and increase your health while maintaining pain free muscles and joints because there is little or no impact on the joints.

The point in any diet program is that you get healthy and walking is a great way to start.

Source by Shawn Pauls

13 Jul

The key to losing weight is that it is your decision and yours alone. If you do not want to really lose weight then any diet in the world is not going to help you. If you do not want to do it for yourself then you have already set your mind on failure. The opposite is true as well. If you decide that you want to lose weight and get in shape, then there is nothing in the world that can stop you.

Fat Loss and Exercise

One of the most important changes that you can make to lose some unwanted weight is to start exercising. Any fat loss program that you decide to undertake will be greatly enhanced with a well rounded exercise routine. Make it a part of your life and see how much better you will start to feel.

Exercising causes your body to release endorphins. These chemicals will give your body the feeling of well being and a natural high. Believe it or not, exercise will increase your overall energy level. Increase in energy and an all natural high can put you on the right path for success.

Fat Loss Programs

If you are thinking about embarking on a specific diet or workout program, it is very important to find out everything that you can about it. You need to find out if it is something that you will be able to stick with and be able to integrate with your everyday life. You will be required to change certain patterns in your life if you want to achieve any level of success. Make sure that you are all right with what these will be so you do not end up throwing in the towel.

Fat Loss Motivation

This is one of the most overlooked aspects to any diet or workout routine. You need to figure out exactly why you want to lose weight and put these ideas down on paper. It makes them more real if you commit them to writing and put them some place that you can see often. Then also write down what you want to accomplish with a diet or workout routine. Make reasonable goals based on what you want to achieve and nothing can stop you.

Source by Ryan Bates

13 Jul

One of the fulfilling ways to enjoy a fitness vacation is to choose a well-located, comfortable fitness resort where you and your family members can command all the conveniences and have a pleasant stay. Unlike other vacation holidays, fitness vacation is something different and special as the prime purpose is for you to acquire fitness and good health while having fun-filled holidays.

Fitness resorts believe health is wealth and they provide holistic wellness programs to enable their participants to gain sound health and also train them to adopt new lifestyles so that they remain healthy for ever. In many fitness resorts, you learn some unique and innovative exercise programs from qualified trainers the like of which you may not come across in gyms or boot camps.

The exercises will help improve your muscle strength, enhance your physical endurance levels and improve your cardiovascular functioning. The physical workouts in fitness resorts may not be as aggressive and demanding as in some military style boot camps but they will be effective nonetheless. In many fitness resorts the workouts will also include variety of water sports, outdoor games, aerobics, cycling, running and many other team sports.

Abdominal area is the part in which most of your fat gets stored up and in the fitness classes, you will be initiated into exercises such as push-ups, sit-ups stomach crunched and squats so that your abdominal tissues get strengthened and your excess fat gets reduced. Depending on the location you may also be asked to partake in adventure related activities like windsurfing, rock climbing and Para-sailing.

Fitness resorts will create for you the right type of ambiance that you may never feel the strain of the physical exercises. The best part of it is their location as most of these resorts are situated amidst picturesque surroundings and natural sceneries where you will have access to clean water and fresh cool air.

In most resorts, you can expect a variety of services and the most attractive among them can be fitness spa. It is a water treatment exercise that calms your mind and soothes your nerves and makes your skin to glow. You will also be taught yoga and meditation to inculcate mental alertness and emotional poise. Some fitness resorts also specialize in offering remedial programs for persons with chronic ailments like diabetes, arthritis, blood pressure, hypertension etc.

In these resorts, you are taught the value of nutrition and offered a balanced and carefully crafted low calorie diet that includes vegetables, fruits and grains so that the type of food prevents health disorders, arrests accumulation of unwanted fat and boosts your overall energy levels.

In these resorts, your diet will be monitored and your food intake will be personally supervised by qualified nutritionists. Some of the fitness resorts also conduct cooking classes so that you can learn how to make your own balanced food that will be helpful after you leave the fitness resort.

Health is of paramount importance in one’s life and maintaining sound health free from all ailments can increase your longevity. Fitness resorts are there to help you achieve this.

The secret to a healthy and fit body also includes involving ourselves in fitness resorts or boot camp vacations that helps in keeping us in good shape. The boot camp fitness program varies from individual to individual and helps in attaining the target.

Source by Ashton Smith

13 Jul

It can range from a vague, achy feeling all over your head, neck and shoulders to severe pain that you would swear was a migraine. The truth is, your painful symptoms could very likely be caused by TMJ. And it can range in intensity from a minor irritation to enough pain to almost put you down for the count and make every day living difficult.

TMJ stands for Temporo Mandibular Joint and by itself is not a problem because everyone has two of them. It’s the joint where the lower movable jaw bone, or mandible, is attached to the skull with a sling of muscles, ligament and a capsular cartilage. It’s when the joint becomes dysfuntional that issues arise and in fact the condition has become known as TMD or Temporo Mandubular Dysfunction Syndrome. And more recently many medical and dental professionals are referring to this broad group of painful symptoms as MPDS – MyoFascial Pain and Dysfunction Syndrome.

The reason is, that it is being found more often that the pain is not originating from the joint. The joint was the original suspect because many times when people with painful symptoms were being examined it was noticed that the jaw joint was making a clicking, popping or grating sound. So where there’s smoke there’s gotta be fire, right? Wrong! When healthy people without symptoms were examined their TM Joints made the same sounds in about the same proportion as those individuals with pain. So it isn’t always the joint.

Another thing that is being touted as a cause of the symptoms is an improper bite, or malocclusion, causing stress on the TM joint leading to the symptoms. And while it is true that a poor bite can cause the ligaments surrounding the joint to stretch or be stressed this may not be the cause. There are many instances of people who have no teeth, and do not wear their dentures without any history of pain. The same can be said of people with many missing teeth or severely misaligned jaws.

So if it’s not the joint and it’s not the bite, then what can be causing all of this discomfort? Quite simply, muscle spasms. And the muscle spasms are the result of either physical or psychological stress. There is a vast complex of nerves throughout the head and spasms can cause referred pain anywhere along these nerve branches.

The end result is very painful situation but the good news is there may be some very easy ways to get relief and break the cycle of pain. The key to relief lies in finding the origin of your pain. As I mentioned earlier the pain can be caused by stressors, either physical or psychological so let’s go about relieving some of these:

  1. First, and perhaps the simplest key, is to make sure you are adequately hydrated. Even though water consumption has increased very few people drink a full 8 glasses of water a day. And many experts feel that each soft drink, coffee or alcoholic beverage cancels out an equal amount of water. How does dehydration lead to the facial pain associated with TMJ? Well the proper amount of water helps flush out toxins, lactic acid and the byproducts of muscle activity. A buildup of these toxins in the facial muscles can cause fatigued muscles to spasm or not allow them to relax. So, drink up!
  2. Many sufferers report increased discomfort when they wake up in the morning that ends up leading to a day long head ache or neck ache. If the pain is more severe on one side of the face or neck it may be caused by your sleep position or habits. If you sleep on your side or rest your jaw on a hand laid on your pillow while you are asleep the muscles on that side of your face will be stretched. The joint on the opposite side of your face will be displaced into the socket in a painful manner. So the muscles on the side next to the pillow will attempt to contract to return to their “rest length” and relieve the pain on the socket on the opposite side. Many times, just becoming aware of this problem and changing your sleep position will relieve the symptoms.
  3. If you wake up with pain on both sides of your head or face or if your teeth feel sore or loose, you are probably clenching or bruxing while you are asleep. Many dentists will prescribe a bite guard for this but this really only serves to protect the teeth and give a cushion for the joint. The muscle spasms remain.
  4. If you take stress to bed with you it will get worked out with nocturnal clenching. The key here is to find something that relieves and relaxes you before you go to sleep. A hot bath, herbal tea or a glass of wine are all helpful to start the relaxation process. Take your worry hat off 30 minutes before the time you plan on going to bed and make a vow to think only about enjoyable past experiences.
  5. Your facial muscle spasms have a focus, locate the focus and start knocking out the pain. TMJ pain is not spread uniformly across the affected area of the head and neck. Some areas will be more painful than others and one spot will be the most painful of all. To find the focal point, start pressing along the painful areas of your face. Start at the lowest area of pain and work your way towards the top of your head. One area will feel extremely tender to your touch – this is the focal point. You can concentrate your relief effort on this spot and the rest of the pain will melt away. Start off by placing a warm compress on the area for about 20 minutes, and then massage the area with your thumb. Apply maximum pressure and move in a circular motion. Then finish off with something like Ben Gay or Icy Hot. Break the muscle spasm in the focal point and the rest of the muscles will relax.

And finally, just a point of common sense. The more you exercise and use the facial muscles during your daily activities, the more likely they are to go into spasm while you are sleeping and develop more intense symptoms. So if you have ever experienced discomfort, then gum chewing is definitely a no-no. And even if you haven’t, don’t leave a piece of gum in your mouth longer than 20 minutes. Most foods eaten in moderation will not cause an issue, but you will need to avoid chewing ice, hard candies and if crusts cause a problem, they will need to be cut off. Also, tongue and lip jewelry lead to para-functional habits that will lead to spasms of the muscles in the head and neck. So those will need to come out.

If you need to find out more information to relieve the pain from your TMJ symptoms this is an excellent resource. It is also very important to remember, if you notice no improvement in your symptoms over several weeks time you will need to seek out professional advice.

You will not wake up one morning and be entirely pain free but you should notice slight improvement each day. These common sense ideas should relieve your TMJ symptoms over time, and being pain-free will be great!

Source by William Kardos

13 Jul

A six pack draws many admiring glances. You can get a six pack if you exercise right and eat right. With some discipline and a lot of sweat, you can flaunt the six pack of your dreams. While it is easy to get a flat stomach with the right exercises (performed at home or the gym), a six pack is a whole other ball game. You will have to consult or work with a fitness expert or enroll in a targeted workout program at your gym for a six pack. Even when you work out at the gym for a six pack, there are some things you should remember. Here are some tips to getting a six pack, which can supplement your workout regime put forward by your gym trainer.

Don’t overdo the exercises: It is more important that you perform the abdominal exercises properly and the number of times as suggested by your trainer. Doing more than the suggested number of crunches or side bends will not speed up the six pack attainment and only tire your body more. You may even end up tearing a ligament or muscle. Also follow the exercise schedule and give your body the requisite rest. After a heavy workout, your muscles need time to heal before building new tissues. This is one of the important tips to getting a six pack without adversely over-straining your body.

Understand weight training: As far as an abdominal workout is concerned, the weight training will involve lifting light and moderate weights as opposed to heavy weights. Make sure that your weight training regime is not too exhaustive and aligns with you six pack needs. Along with weight training, you will have to perform other abdominal exercises such as twisting crunches and side bends with dumbbells.

Eat protein rich food: One of the other key tips to getting a six pack is to eat protein rich food. Proteins contain amino acids, which play an important role in building new muscle tissue. In all likelihood, your gym trainer will suggest that you drink protein shakes, but also try to incorporate almonds and eggs in your daily diet.

Source by Lee Duffy

13 Jul

The two most common types of home gyms are universal and free weight home gyms. Universal home gyms can be used to exercise every muscle group in the body, while free weight home gyms are usually less versatile. Universal home gyms on the average are more expensive and take up more space than free weight home gyms. Both universal and free weight models can be the best depending on what the consumer is looking for.

For a household whose members have different fitness goals, a universal home gym is probably the best buy. There are two main types of universal gyms, those that have a weight stack built in, and those that use an alternative form of resistance. The alternative to weights can be long, flexible bows, industrial strength rubber bands, or cables. Both forms of resistance are designed to flow smoothly and help the user avoid any unnatural strain. Care should be taken to ensure that universal home gyms are used properly and the user is not jerking or yanking on the equipment. Improper use could lead to pulled muscles and painful strains.

Both types of universal home gyms have their advantages. Those with weight stacks are often seen as more durable. They are along the lines of what is found in a public gym; however, home gyms with built in weight stacks are also among the most expensive on the market. Prices range from around $800 on the low end to well over $2,500 for a top quality machine. The disadvantages to these home gyms, besides the price, are that they are large, heavy, and immobile.

Universal home gyms that use alternative forms of resistance are less expensive than those with weight stacks. The Weider Crossbow, for example, costs around $500. Home gyms of this type are smaller and lighter than systems with weight stacks. Some alternative resistance home gyms can be compacted to fit in a closet.

Free weight home gyms include some of the best home gyms on the market. They are less expensive, take up less space, and are more traditional than universal home gyms.

A free weight home gym can be very useful for strength and endurance building exercises. There are three main types of free weight home gyms: the weight bench, the power rack and the power cage. One thing that all of these home gyms have in common is that the buyer has to purchase the weights separately. Some people buy more than one type of free weight home gym in order to have more versatile workout options.

A weight bench home gym consists of an adjustable bench, collars, a long metal bar, some dumbbells, a rack, and weights. The user puts the weights on either the bar or dumbbells and secures them with the collars. The bench can be adjusted depending on the type of exercise the user wants to do. A full weight bench home gym can range from a few hundred dollars to over a thousand.

A power rack is a tall structure with a long metal bar and various heights where the bar can be placed. Power racks are good for strength exercises such as squats and lateral lifts. Power racks cost in the range of $500 to $1,000.

A power cage is very similar to a power rack, but it has a more three dimensional structure that limits the forward and backward movement of the user. Power cages on average cost a few hundred dollars more than power racks.

Free weight home gyms, especially weight benches, can be perfect for people whose main goal is to build strength. One problem with free weights is that they can be less safe than universal gyms. It is a good idea to have a second person present to spot the person exercising.

Source by Marcus Peterson

13 Jul

If you're interested in buying Golds Gym Resistance Bands, then you may want to take a seat and read every single word in this report to find out why you may be making some of the same mistakes other people make when shopping for fitness tubing.

After reading this, you will be more aware of these mistakes so that you do not make them yourself and end up wasting money and time. Here are three of the top mistakes to avoid when looking to purchase any kind of fitness tubing home gym or the Golds Gym Resistance Bands:

Mistake # 1: Most People Settle for the Cheapest Bands They Find

The problem here is, that bind the cheapest tubes on the market does not necessarily mean that you're getting a good deal. Keep in mind, that cheaper does not always mean that you're getting the best product or the most value either. In addition, the cheapest set of fitness tubing also has a greater possibility of losing its tensile strength, cracking, snapping or just plain break part.

When you go out to buy any kind of exercise tubes do a quick calculation to determine what is the real cost of the product. For example, if you were to pay $ 100 for a set of Golds Gym Resistance Bands and they did not come with any kind of replacement warranty so that you only got one years use out of it.

The true cost of the product is approximately $ 8.33 per month. That's still better than joining a health club that typically charges between 50 and $ 70 per month. However, imagine that you purchased a different strength bands such as the Bodystals.

This set sells for approximately $ 100 and it will provide you approximately 254 pounds of tension. Now here's the thing, this set comes with a lifetime replacement warranty. Therefore, if you divide the cost of the product … Let's say $ 100 … And you keep it for 20 years, that means it only cost you $ .41 per month.

So you see, something that is sometimes cheaper up front is not necessarily the less expensive of the two products. It's really based on how long you really be able to use the product. As a result, do not make the initial cost of the product the only criteria used to determine its actual price.

Mistake # 2: The Tubing Is Already Attached to a Handle

The disadvantage of this is, you CAN NOT attach more than one set of bands to any set of handles. This automatically limits the amount or tension level that you can use during your workout. The best of all worlds would be a set of fitness tubes that allow you to attach multiple bands to one handle.

This is one of the advantages of the Golds Gym Resistance Bands in that they provide plastic hooks with which to attach to their handle. However, there is one drawback in that is that they use plastic hooks which after a while may snap. So look for company that offers "metal clips" instead of plastic clips to attach the tubes to the handle.

Mistake # 3: No warranty or replacement guarantee.

As mentioned earlier, with strength bands after using them for a while they tend to lose their elasticity. If you find a set of fitness tubes manufacturer that offers a replacement or defects warranty jump on it. This will make your investment in this type of home gym last longer and provide you a better return on your money. There are a few companies that do offer a replacement warranty. Two that come to mind are Bicycle and Ripcords. Unfortunately, the Golds Gym Resistance Bands do not offer any type of replacement or defects warranty. In our opinion this is a huge disadvantage.

So, if you were searching around and have not found a set of fitness tubes that you feel right for you, make sure that you think about these three common mistakes, especially before you make the mistake of buying the wrong bands.

Do not rush into buying resistance tubing just because it is cheap, because as noted before cheaper does not always mean worthwhile. There are plenty of options out there for you remember what you have read and use these tips to help you save money.

Source by Joseph Milano

13 Jul

Most people who try to get six pack abs will never be successful because they do not have any idea about the best way to get six pack abs. The most common exercises that these people do are cardio workouts and abs-specific exercises like crunches and sit-ups. And most of them stop trying when they do not quickly get the result they want.

In order to be successful in getting six pack abs, you have to understand which exercises are effective and which ones are not. Here are 2 fundamental principles of the best way to get six pack abs.

Stop focusing too much on abdominal exercises

The most important principle in getting six pack abs is that you need to focus more on full body exercises and less on abs-specific exercises. Stop wasting your time doing endless repetitions of abdominal exercises like crunches, torso twists and leg lifts.

Many people who want to get great looking abs exercise only their stomach muscles. But this is a mistake because you do not lose stomach fat and get flat abs by exclusively doing exercises that target the stomach area.

Start focusing more on full body, big multi-joint exercises

You do not need to completely eliminate exercises that target the stomach area from your workout routine. These exercises should always be a part of your routine anyway, since they are useful for creating a strong back and a strong core.

But you need to spend the major of your workout time doing full body exercises that target the largest muscle groups in your body like the chest, back and legs. Doing exercises that target the multi-joint areas of your body is the best way to get six pack abs and burn stomach fat.

These exercises cause an increase in those hormones responsible for burning fat in your body. They also increase your metabolic rate, which causes you body to burn fat faster, up to 48 hours after the workout.

Exercises that fall into the category of full body, multi-joint exercises are back exercises, chest exercises, dead lifts, squats, step-ups and lunges. You could work with dumbbells, barbells or even your body weight. Just make sure that you do exercises that target the big multi-joint parts of your body and that you do them with high enough intensity. That is the best way to get six pack abs.

Source by Paul Kercher

13 Jul

A great weight loss plan strikes a good balance between a healthy diet and an active lifestyle. It sounds so simple in theory, yet most of us who want to lose weight find it hard to stick to this philosophy alone. What’s worse is that we have read a tumultuous amount of literature regarding the “proper” or the “best” way to lose weight, and, somehow, we end up confusing ourselves even more.

When you make a commitment to lose weight, you have to make sure that you’re choosing a healthy weight loss plan. You may ask how can you ensure that the weight loss plan you’re about to make is the right one that will work for you. Well, simply put, it is all about watching what you eat and making sure you are engaged in an active sports or exercise program. For people who are bordering to obesity, it is best to consult a health fitness coach or a nutritionist to ensure that you get professional advice on the best weight loss plan that will suit your needs and lifestyle. However, for people who have gained a bit of weight and are wanting to live a healthier lifestyle, here are the top five characteristics of what constitutes a truly healthy weight loss plan.

1. Proper Nutrition Over Single-Item Diets

There is no short cut to healthy eating. For your benefit, simply avoid any weight loss plan that urges you to eat only one food item. Most people are under the impression that if we eat only foods that will increase fiber or protein intake, we’re good to go. It is worth emphasizing that healthy weight loss means eating a well-balanced diet from all food groups. Starving and food deprivation will definitely crash your system in the long run. You may lose weight temporarily but this will only encourage an unhealthy relationship with food. The key thing to remember is moderation.

2. Calorie-Conscious Diet Plan

Being mindful of what you eat is the first step to healthy eating. The best way to do this is to follow a plan that allows you to track your calorie intake. Being aware of how much calories you take in is an essential part of losing weight. A lot of us find it tedious to count calories. However, a healthy weight loss plan ensures that you get just the right amount of calories your body needs to burn energy. There is no need to eliminate caloric foods in your diet. Just choose a diet program that makes it convenient for you to calculate the number of calories you need to lose a certain amount of weight. Reading food labels is a good start.

3. Portion Management, Water Intake, and Weight Loss

Aside from calories, a good weight loss plan should encourage you to cultivate portion control. Again, there is no need to deprive yourself of food. A good weight loss plan allows you to exercise your inner discipline to consciously eat in moderation and in reasonable amounts to keep you satisfied and healthy at the same time. In addition, proper hydration is a key factor in healthy weight management. Most of us take water for granted. We don’t drink enough water during the day. Worse, we forget how important water is in healthy living. Proper hydration plays a major role in detoxification. Drinking 8 or more glasses a day washes away all the toxins, wastes, and even excess water weight, making you feel light, healthy, and fit. It’s even a good technique for enhancing satiety when eating.

4. Workout Program

A good weight loss plan should involve a regular exercise program. Regardless of what type of sports or exercise you wish to participate in, being active is a major requirement for losing weight the healthy way. Make sure you engage in a gradual change. Nothing too intense at first, and then slowly increase the intensity to ensure proper body conditioning. A lot of people who have gained weight have lived sedentary lifestyles for a long time, so it’s important to get active slowly but surely to avoid injury and to ensure long-term success. You should start gradually, say 20 minutes a day. You can start by simply taking a walk or a jog around the park. Overtime, you can then increase the intensity and duration of your exercise program to avoid exercise rut and to keep the challenge. Just like a well-balanced diet, there is no short cut to losing excess fat than moving your body. A workout program is also a great way to enhance your mood and self-esteem in the long run.

5. A Weight Loss Plan That Suits Your Lifestyle

Losing weight the healthy way is basically a big lifestyle overhaul. You don’t have to be fazed by this long-term goal. Choosing a healthy weight loss plan should require an assessment of the lifestyle that you currently have. To ensure that you can stick to your weight loss goals, plan a weight loss regimen that allows you to still live the way you want to without compromising your health and your happiness. If you are a career-driven individual who is always on the go, choose a weight management plan that doesn’t require 24/7 of your time. Better yet, find inspiration in the current lifestyle that you have and extend it to your healthy living goals. Busy people can stick to an afternoon or weekend schedule for their exercise regimen. Eating healthy food when you’re always on the go requires a bit of meal planning and time management. There is always a way to adapt a good weight loss plan regardless of your career or family demands. You just have to manage your time well, and be committed to making healthy choices.

Source by Kate Trillin

13 Jul

If you want to have a body that is fit and tight, you need the best abs workout that is most effective. There are many ab exercises available, but certain ones are more efficient at others in giving you an ideal shape.

Here are a few tips for best abs workout that will get your core rock hard.

The plank exercises seems as if it is a kind of pushup, but in reality it is an ab exercise at heart. The exercise involves placing the body in a pushup position while bending the elbows and resting on the forearms. From this position, hold your abs inward for 30 seconds, then release and repeat after resting for 30 seconds. The exercise is simple to accomplish, but it has a great effect in increase core strength at the abs.

For a little more intense exercise on the abs, the mountain climber works well. From a pushup position, raise one knee towards your chest and Best Abs Workout hold it in place for two seconds. Lower the knee and switch legs, bringing the other knee to the chest. Continue this for 30 seconds, rest and repeat. The motion creates the effect of a person climbing a mountain, which exercises the core with each lift.

You can use your leg as a means of working out your abs with the climb up exercise. Wrap a cloth around one foot, while the other is placed on the floor with a bent knee while you lay down. Hold tightly onto the cloth and lift yourself upward with each hand, hold for 2 seconds when you reach the top. Go back down the cloth and repeat the exercise again for at least 8 reps, repeating on the other leg as well. With each pull on the cloth, your abs contract as if you were climbing a rope.

The knee up is probably one of the best abs workout exercises you can perform. Simply use two chair of the same height or two surfaces of equal height that can support your weight. Hold on to each one and lift your knees towards your chest, keeping your body in the air. Bring your knees back down, but don’t touch the ground, as you’ll need to repeat the exercise for 8 reps.

When you’ve worked out your abs, you can really feel the impact of each exercise. Using these exercises, you can have the best abs workout of all time.

Source by Johnny Jr A Guiang

13 Jul

Many people have an empty jealousy of Hollywood celebrities: they claim that if they were born with the same genetics, and were luckily enough to run into the right producer at a party, they would have the same fame. Like with many endeavored, these people are overestimating how much luck the successful have and underestimating how much work goes into becoming and staying that successful. Celebrity fitness is an ongoing challenge for those who are famous and being constantly judged on their looks, and there are good lessons to be learned for those of us who are not Hollywood icons.

For one, many actors have had to do extreme workouts to get in proper shape for their movie roles. There have been cases where an actor has had to get thin to the point of being unhealthy for one role, then needed to put on pounds of muscle for another role shortly afterward.

These results are way beyond what most people need to achieve to reach their goals, and the process of learning them is no simple matter no matter how genetically blessed these actors are. Each of their workouts required serious commitment, which non-celebrities also need to put in for best results.

Celebrity fitness is made easier by several advantages that most of us do not have. These include dedicated personal trainers and nutritionists, who ensure that the actor works out efficiently and also replenishes the body with the right mix of protein and other nutrients between sessions to get the most benefit out of training. Those without access to these experts need to master the knowledge themselves, which is often easier than many people suspect.

The first step is choosing an effective workout program. There are a number of good choices out there that emulate the challenge of celebrity training without needing quite as much time investment. One quality option is CrossFit, which gives a daily rotation through a number of different exercises to thoroughly train different muscle groups. Another is P90X, which has a set cycle of exercises that you repeat while favoring various muscle groups and training conditions.

There are plenty of other choices, and the important point is to pick one type of training program and follow through. The largest mistake of most people aiming to get fit is haphazardly jumping from method to method without putting in the time to see real results. Meanwhile, typical celebrity workouts are focused on having the actor follow the same ideology consistently until until they are in the shape that they need for a role.

The other key aspect of effective physical training is managing nutrition. While odds are that you do not have access to a personal chef, you can find a good diet to follow for building strength and getting lean. One popular choice for fitness elites is the Paleo diet, which focused entirely on the types of food available when our metabolisms evolved in our primitive days: lean meats, organic fruits and vegetables, no processed foods and grains, etc.

As with choosing a fitness program, there are a number of options that will work. The zone diet has worked well for many, as well as following simpler systems of eating a certain amount of protein each day and a controlled limit of fat and carbs. Your challenge is to research these choices and pick one that you can maintain over time.

While the rich and famous have advantages in this area, celebrity fitness is something that can be matched by anyone with the drive to research and choose good systems, then stick to them through the pain periods. Focus on the basics of exercise and nutrition, then follow through until you reach your goals.

Source by Cody Everett

13 Jul

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.

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.

Source by Jimmy Sturo

12 Jul

Online Affiliate Marketing is a revenue sharing venture between a website owner and an online merchant. The website owner will place advertisements on his websites to either help sell the merchant’s products or to send potential customers to the merchant’s website, all in exchange for a share of the profits.

Affiliate Marketing Program

An affiliate marketing program is sometimes called an affiliate program, but also may be referred to as a pay-for-performance program or an associate program. An affiliate program is a marketing tool for the e-business that operates it, called merchant or advertiser and a source of revenue for the e-business that participates in it, called an affiliate or associate or publisher.

There are three ways to earn money through affiliate marketing:

1) Pay per Click or Cost-per-click affiliate programs: Every time a potential customer leaves the affiliate website by “clicking” on the link leading to the merchant’s website, a certain amount of money is deposited in the affiliate’s account. This amount can be pennies or dollars depending on the product and amount of the commission.

2) Pay per Lead or Cost-per-lead affiliate programs: The merchant pays the affiliate a set fee for each visitor who clicks through and takes and action at the merchant’s site, such as completing an online survey, registering at the site, or opting-in to receive e-mail.

3) Pay per Sale or Cost-per-sale affiliate programs: Every time a sale is made as a result of advertising on the affiliate’s website, a percentage, or commission, is deposited into the affiliate’s account.

The Amazon Story

The world’s biggest bookstore has one of the most successful examples of an affiliate program (called their associate program). Amazon now has well over 1 million affiliates! That is over 1 million websites actively promoting their products every single second of every single day. Amazon generates over 40% of its revenue through its affiliates program. That is over $3 billion in revenue every single year! As another (somewhat humble by comparison) example, Zeald generates over 50% of its revenue using its own unique affiliates program. Admittedly, not quite billions of dollars but that is definitely millions of dollars of revenue every single year.

Thousands of diverse e-businesses operate affiliate programs: E.g. barnes&nobale, dell,1-800-flowers, rackspace managed hosting etc.

Affiliate Programs as a Marketing Tool

The two major Advantages to merchant

1. Tie marketing effort directly to a lead or sales.

2. The merchant pays only for results.

The two major Advantages to affiliate

1. Additional source of revenue for affiliate who also sells products/services

2. Primary source of revenue for affiliate who offers entertainment or information

Two Approaches to Operating a Successful Affiliate Marketing

1. Acquire a huge and affiliate membership. e.g. The Amazon associates programs have over 1 million members as diverse as:

– RVPart – Sells parts for recreational vehicles and motor homes.

– Dilbert – Site for view cartoons, play games, send electronic greeting cards etc

– Books for Managers – Site for business reviews and lists of the currant top-selling business-related books provided by Business week, The New York Times, the Wall Street Journal, USA Today, and other publications.

– HaperCollins – Its site to promote its authors and their books. However, like many book publishers. HaperCollins sells its books through bookstores and not directly to the public.

2. Acquire a smaller number of highly effective affiliates that have a high volume of website traffic and offer web page content, products and services that are directly related to the merchant’s products and services.

Affiliate Programs as a Revenue Source

Participating in an affiliate program and then getting the most out of your participation involves:

– Selecting the appropriate merchant and affiliate program for your e-business

– Understand the terms of the affiliate agreement

– Add custom links to merchant’s site from affiliate Web pages

– Build traffic at affiliate site to increase click-troughs to merchant site.

Top 10 Tips for Choosing the Affiliate Program That Is Right for You

1. You have to identify a product or service for which there is a need. The product should be such that you would love and enjoy promoting it. You could start by searching for “Affiliate Programs” in the Search Engines.

2. The product or service should be relevant to your website.

3. It is always wise to join an affiliate program that is long standing, safe and secure and has a good reputation in the Internet world. This can be easily verified from the Better Business Bureau or other similar organizations. Visits to Forums and Discussion Groups will also provide you with a lot of useful information.

4. Most affiliate program providers provide a commission of 5% to 50%. The commission you earn for the sale of a product is your main income. So while choosing an affiliate program you should study the commission paid out and decide on a program that pays at least 35% for you to run your business successfully.

5. There should be a proper tracking system in place to record all the clicks and sales made through the text links and banners placed on your website, e-mails and other advertisements.

6. One important factor that is often overlooked is the “hits per sale ratio”. This indicates the number of hits that have to be made to a Text Link or Banner to generate a sale. This will give you an idea as to how much traffic is needed before a sale is made.

7. How often are commissions paid? This is another important matter that should be considered. Most reputed organizations pay their affiliates monthly or when they accumulate a minimum commission of $50 to $ 100 or as indicated by you. You should avoid any program that requires too many sales to reach the minimum amount.

8. Affiliate Programs are generally single tier or two tiers. A single tier program pays you for whatever business you have generated. On the other hand a two tier program pays you for the business you have generated and also a commission for the sales generated by a sub- affiliate, you have sponsored. A two tier program is always advantageous.

9. Long standing reputed organizations provide a whole range of tools and resources such as Banners, Text Links, Brochures, Websites and training for their affiliates. When choosing look out for such organizations because they certainly make life much easier and helps you grow your home based business.

10. Finally, you must read and understand the agreement before you join as an affiliate even if it happens to be the best organization in the world.

Understanding the Affiliate Agreement

The affiliate agreement created by the merchant and agreed by the affiliate, defines all aspects of the affiliate program and typically includes:

– Types of Web sites merchant will accept into the affiliate program

– Types of links allowed and guidelines regarding their use.

– Schedule and payments terms of fees and commissions

– Terms of usage of merchant logo, name and web content

– Technical specification that your web site must meet, if any

– Restrictions on types of content that may appear on affiliate sites

– Requirements for compliance with all government laws, ordinances, rules, and regulations.

Affiliate Tracking Systems

– Allow merchant to control how it credits click-throughs

– Monitor window of time in which affiliate can get credit for a click-through

– Record and store affiliate information

– Provide commission/fee reports

Affiliate management networks

An affiliate management network is a third-party entity that recruits affiliates, manages the registration process, tracks and properly credits all of the fee and commissions and arranges for payment. In return for these services, the affiliate management network collects from the merchant a percentage of each referral transaction’s fee or commission-perhaps as much 30 percent.

Well-established affiliate management networks: Example: Commission Junction, LinkShare [2]

Affiliate tracking technologies

To achieve this we develop a strategic online relationship with advertisers to improve the creation, management, and analysis of online marketing and sales activities. These activities are supported by a scalable and reliable tracking technology. Keeping track of the click-throughs and properly crediting the affiliates is a complex programming task. Companies such as BeFree and ClickTrade sell software that automatically monitors and credits all followed links resulting in a sale. Note that ClickTrade was acquired by Microsoft and is now co-branded as part of Microsoft bCentral.

Some tracking technologies are following:

– Custom links containing affiliate information or affiliate and merchant information

– Tracking cookies

– Third-party tracking software

– Application service provider tracking service

– Sub Domain tracking

– Database record matching.

Affiliate Marketing Risks and Challenges

Affiliate marketing is not without certain risks and challenges primarily form unethical affiliates and the negative perceptions online consumers have about tracking technologies.

Unethical Affiliates

– Cookie stuffing – Multiple cookies placed on visitor’s hard drive during a single visitor affiliate site.

– Spyware – General term used to describe software that has been installed on a personal computer without the owner’s permission, its unknowingly download and install spyware when you download games, screensavers, freeware utilities and so forth.

– Parasiteware – Redirects affiliate links and Replaces content of existing tracking cookies

– Spammers – Merchant is responsible if affiliates use spam to promote sites

– Negative perception of tracking cookies – Many consumers install and use blocking software which includes Block tracking cookies and Delete tracking cookies.

Why Affiliate Marketing Is Profitable for E-Business

If you have been considering an affiliate marketing venture, there are some very good reasons why you should go with this method of generating recurring revenue. Here are some of the ways that affiliate marketing can be a lucrative means of creating income that will be stable and allow you to grow exposure over time.

– One of the first advantages of affiliate marketing for the new entrepreneur is that the startup cost is very low. Most companies that offer affiliate marketing programs do not require any type of monetary investment on the part of the affiliate.

– The second expenses are limited to what you have to pay to connect with the Internet, the software you may need to load on your computer, and a web site where the ads associated with the affiliate marketing program can be placed. With web site hosting such an inexpensive service these days, setting up your own web site for the affiliate ads will be a breeze.

– Another reason that affiliate marketing is such a moneymaker is the fact that there are so many different types of ways to set up the program. You can go with the pay per click option, which works out great when it comes to promoting special offers. Ads that lead to product review sites often are a way to allow product users to go through your portal and leave comments on the items they purchase.

First Thing’s First-Avoid These Silly Affiliate Marketing Mistakes!

While affiliate marketing is a great way to earn a living, the fact is that many people become discouraged and drop out of programs. In many instances, the failure to be successful with affiliate marketing has to do with making a few simple mistakes. Here are some examples of those mistakes and why they should be avoided.

– A low-quality website with no original content and tossing in some affiliate links. While it is certainly true that you need to have a web site up and running in order to participate in an affiliate program, there is also the need to apply some effort to getting the word out about your site. Otherwise, the chances of people visiting your web site and clicking on one of the links are pretty slim.

– Another mistake many affiliate partners make is not choosing products that have some relevance to the content of your web site.

– Keeping your site content and the ads more or less relevant to one another will make it easier to generate revenue, and not fail as an affiliate marketer. Now, this may seem intuitive – but many make this mistake in subtle ways (i.e. they mismatch their customers with products).

– One final mistake that many affiliate marketers make is not sprucing up their web sites from time to time. Keeping the content fresh is one way of building and keeping a loyal reading audience because keeping the same old look and the same old text with nothing new to entice people back is a sure way to limit your chances at being a successful affiliate marketer. The fact is that you do have to proactively promote your site, keep the content fresh, and make sure the ads have some connection to the subject matter of your site.

What You Need Before Getting Started and Affiliated Marketing

While there is not a lot of expense in starting up as an affiliate marketer, there are a few things that you need to do if you really want to make money marketing other people’s products.

Here are some basic tips to help you line up all your things to do before you ever sign up for that first affiliate program.

– One of the basic needs for any successful affiliate program is to have a web site of your own. While it is possible to purchase ad space on sites and to advertise through Google Adwords, this is short term strategy setting up a basic web site that has a particular focus will make all the difference in the world to the success of your program. Keep in mind that your web site does not have to be complicated with a lot of flash media, animation or other fancy bells and whistles.

– In fact, if you plan on focusing your attention on affiliate marketing strategies that target the home consumer, you are better off with a basic site that will load quickly on a dial up connection. After all, dial-up is still extremely popular in a number of locations.

– Online payments are a great way to easily receive your affiliate payments and keep track of your earnings. From this angel, you may want to look into opening an account with one of the more popular online services that send and receive funds. i.g PayPal

– Another important aspect is determining just what your contact information will be, regarding communication with your affiliate program. This would include an email Address and physical mailing address. The email address should be one you have set aside specifically for your marketing business.

How to Pick the Best Product with the Best Payout and Great Demand

– One of the first things to think in terms of when it comes to affiliate marketing is determining where your talents and expertise happen to reside. One of the keys to picking the best products for your particular situation have to do with what you know and how much you know about it. As an example, a person that has worked in telecommunications for a number of years will probably know a great deal about telephony, related services, and technology that are used within that industry.

– Another aspect about setting up with the right products to promote has to do with where you see a niche to fill in. Finding a population or business sector that appears to be largely ignored in the marketing process can provide the inspiration you need to create a successful affiliate marketing program.

– Do not allow yourself to get discouraged simply because everything is not crystal clear as you begin this part of the process. Practicing some patience and giving yourself time to find the right products to promote as part of the program will only serve to make you more dedicated to the success of the program

In the end, you will find the products that will lead to a very successful affiliate marketing scheme and provide you with not only a handsome revenue stream, but also a lot of personal satisfaction.

Recommended Top Affiliate Networks on the Internet

When you decide to enter the world of affiliate marketing, there are a number of markets that are worthy of consideration. Here are three programs that have captured the attention of a lot of people, simply because of their stability and reliability.

1. Perhaps the best known of the three programs is Click Bank: clickbank. There a number of reasons why people find ClickBank such an attractive option when it comes to affiliate programs. One aspect is that the revenue generated by any purchase made through the ad portal is credited to your account within two minutes of the completion of the transaction. Because Click Bank provides such a comprehensive tracking program.

2. pavdotcom is also an excellent choice as an affiliate network. Just as with ClickBank, PayDotCom provides an easy to use affiliate interface that allows you to view your numbers in real time. You can easily track such data as the number of clicks on the ads and the amount of commissions you have made by directing visitors over to the marketplace through the portal on your web site. One of the advantages of PayDotCom is that this program will interface with your PayPal account, which means that vendors can send your monthly commission directly to your PayPal account. It is important to note that not all vendors will use PayPal as a payment method, so you may still receive payments by check as well.

3. shareasale is a third option that is rapidly gaining recognition among affiliate marketers. As a program that is designed to match up to the content of your existing web site, Share sale is free to join as an affiliate.

Rising to the Super Affiliate Level – What Constitutes a Super Affiliate?

A super affiliate is a marketing affiliate that has created a network that provides a high volume of traffic to affiliate products and a high percentage of completed sales from that traffic. The super affiliate is not one who reaches this level once, or even once in a great while.

– Creativity is an hallmark of a super affiliate. The ability to present the same old information is new ways will keep people interested. Super affiliates know how to look at products from a variety of different angles, determine a series of ways to present the product, and then go out and find an audience to match up with each one of those ways. For the super affiliate, there is always one more way to draw attention to a product, and find a larger audience than ever before.

– Another characteristic of a super affiliate is the desire and ability to master technology. This does not necessarily involve becoming an expert in information technology. But it does involve learning enough about existing technology to make good use of avenues already open on the Internet to promote products.

– Making the most of your status as a super affiliate means enjoying the opportunities that come to you through word of mouth; additionally, it means taking matters into your own hands and promoting your status in such a way that you increase your visibility.

The Super Affiliate Marketing Tactics Exposed!

So what is it that allows a super affiliate to make hundreds or even thousands of sales when you struggle to make 5 sales of the same product? Why is that super affiliates rake in the cash while you struggle to get by? Think about this carefully: you are both selling the exact same product. The only possible difference is the tactics you use to market it. Below, we have included a couple tactics that we should use to sell more like super affiliates. Try to incorporate them into your strategy.

Tactic #1: Play the Long Game

Whenever some new launch is coming up, they will throw together a promotional website; and try to direct traffic to it using pay per click search engine advertisements or solo ads. But there is a major flaw with this approach: almost without exception, people will purchase a “big launch” product from an Internet marketer they already know this is why you have to play the long game, rather than focusing on each individual launch, prepare an approach that will work consistently for years to make more sales.

Tactic #2: Steal from Super Affiliates Whenever Possible

Many super affiliates are also big name Internet marketers. They have public personas that we can follow quite easily. We can find their user ld’s, blogs, mailing lists and their web site’s. Through this approach we can learn from each of them.

Tactic #3: Ignore Talk; Look for Revealed Preference

Talk is just that: talk. Many Internet marketers will talk about all sorts of different methods you can use to make money. They will tell you to advertise using Google AdWords or to build a list or to create viral reports. While some of this information may be useful and legitimate, we should ignore what they say and watch what they do. This is called “revealed preference.

Tactic #4: Make Friends with the Seller

Believe it or not, the seller wants you to be successful, too. So contact him ahead of time, make friends with him; and see if he has any particular advice for you on selling the product. Keep in mind that he talks to a lot of affiliates on a regular basis (especially around big launches) and has the best understanding of the tactics they actually use.

Become a Supreme Affiliate Marketing: Additional Supreme Affiliate Marketing Tips

If you want to make a six figure income – and possibly a seven figure income – then you have to do something that is truly different than what you are doing now. The big question is “how can I do this”? Here’s following suggestion:

Tip #1: Start Acting Like a Business Owner

If you want to be a successful affiliate product marketer, you have to find people who can augment your weakness (and, trust me, no matter how smart you are, you have plenty of weaknesses). Additionally, affiliate marketers do not work in isolation. Most of them are friends with the marketers they sell products for; and this gives them far more leverage and information than you have access to. So start thinking of yourself as a business owner, rather than a completely self-sufficient Internet marketer.

Tip #2: Concentrate on Regular Sales

Regular sales are easier to quantify and predict; and, for this reason, it is far easier to continually ramp up small, regular sales until you are making hundreds of thousands or millions of dollars each year. So don’t worry if you’re the top affiliate for some major new product launch. Instead, focus on regular sales and regular increases in sales.

Tip #3: Do What They Do – Not What They Say

Observe the channels of marketer through which he promotes his product. Watch carefully to determine what methods he’s using to make sales, so you can replicate his successes, rather than chasing after dreams he’s written about.


We may conclude that choosing an Affiliate Program that is right for you might be time consuming but a worth while process. Going through the above whole process will also be a learning curve for new entrepreneurs who are serious about starting a successful home based business. So there is an opportunity for business students and young entrepreneur to develop a simple website with limited budget that can be arranged easily through their own personal savings. This website can be developed with only $100 to $200 (Approximately). You can increase your business growth through adopting the approach where you can affiliate your business with different websites having relevancy with your business and internet heavy traffic as well.

Finally there’s no single path to affiliate marketing riches – and that’s a good thing. Instead, there are many pathways through which you can make your millions. So scout carefully, look for functional methods you can use, and implement them in your own efforts. You may be surprised with the results. But whatever you do – don’t continue to use strategies that haven’t worked in the past. Always think like super affiliates because they use a range of tactics and adopt different ways in order to consistently outperform other affiliates. But one thing you should always play the long game and build lists, create forums, and secure a captive audience in advance of product releases.


The Author indebted to Ms.Umera Imtinan, Lecturer Comsats Unversity,Lahore for her suggestion to write this article.


1. Napier Albert. “Book: Creating a Winning E-Business”, 2nd edition, p256-257

2. Article, “Affiliate marketing”,zeald.com/Services”.

3. Article, “Affiliate Marketing Strategy for E-Business”, “resources.alibaba.com”.

4. Article, “Affiliate tracking”, “kleindesigns.com”.

5. Online Book, “Super Affiliate Marketing Secrets: Gain the Edge You Need to Become a Super Affiliate Marketer” “free-ebooks”.

6. Internet Article, “Top 10 Tips for Choosing the Affiliate Program That Is Right for You”,” articlesbase.com”

Source by Muhammad Shahzad Naveed

12 Jul

Those who are concerned with their abdominal fat have no doubt asked this question, whether of themselves, a doctor, or a masseuse: Can you break up abdominal fat by massage?

The simple answer is a resounding (and happy) yes. But before we go running off to schedule that relaxing massage appointment, let’s look at a few of the reasons massage can help. Before starting this treatment, it’s a good idea to learn as much as possible about it so you are able to choose the most helpful type of massage for your situation.

Massage works by helping blood flow increase – this is good for many reasons, but it has special applications for those who want to lose weight. It assists the muscles in burning calories that otherwise would have gone unused by sending extra nutrients and oxygen to them through the increased flow of blood.

Massage can also cause the fat cells to rupture; the fat escapes and can be more easily removed through exercising and eating right. This takes place only when the massage therapy is energetic. It is most effective in getting rid of subcutaneous fat; this is the type of fat that you can see outside the body or pinch with your fingers.

This is possible because fat is stored within rather delicate capsules or pockets. Once they are broken up, the adipose tissue (this is the fat tissue) can be worked off with less trouble.

The layer that connects fat, muscle, and skin will also be loosened up by massage. This helps all that good oxygen to come through. This is linked to the lymphatic system, which carries toxins out of the body. The oxygen released by massage therapy is another reason this can work. Oxygen is a vital ingredient in burning fat; the more oxygen you have coursing through your body, the easier it will be for you to lose those stubborn pounds.

If you’re still wondering if you can break up abdominal fat by massage, think about how massage feels on your body. It warms up the muscles – that’s the main reason athletes get massages before major sports events. This type of warmth causes the fat itself to “melt away”, or at least soften so that it can be eradicated through exercise. The massage itself will not get rid of the fat; you’ll still have to do some work. However, your job becomes much easier when the fat is already prepared to be worked away.

Not only can massage therapy break up the fat itself, it can prevent more fat from forming if it is used in conjunction with an exercise program and diet. It accomplishes this by reducing the levels of cortisol released by the body; this hormone is directly related to weight gain, causing the body to turn any unused calories to energy. Obviously, the less you have of this hormone, the less fat your body will produce.

For many people, it is very encouraging to know that yes, you really can break up abdominal fat through massage. If this sounds like a course of action you would like to take, there are many qualified professionals that can help you.

Source by Patrick F Walsh

12 Jul

The elliptical trainer is one of the best types of exercise equipment out there. There are lots of different equipment made specifically for working out and you can see it often at gyms and fitness centers. Equipment like bikes, rowing machines, weight lifting apparatus, treadmills, and others are commonly found on gyms. However, the elliptical trainer have outgrown all of these in terms of efficiency as it fuses all of the activities that you do on these equipment and fuse them into one exercise machine that has lots of benefits. If you want to know about the benefits that it gives to the user, all you have to do is read on.

Using an elliptical trainer gives you all that you need to keep your body in perfect condition. These things are what make it popular with people who desire physical fitness.

One of these benefits that we wanted to emphasize is the low impact workout that it provides. Normally, when you jog on any terrain, there is impact. The impact has a long-term effect on the joints, which includes several injuries, which could lead to things that are more serious. When working out on the elliptical, you simulate a running motion without moving your feet away from the pedal. This makes it possible for you to work out without putting strain on your foot, joints, and your lower back. This machine simulates a movement that is natural for the body. This is also, what makes it the perfect workout or exercise machine for elderly and injured people.

Another benefit that it has is its ability to provide you with everything that you need to maintain physical fitness. It provides you with a full body workout that you typically get from using several equipment. Now, you do not need to do it that why. This equipment can give you the best cardio exercise at the same time; it also builds up your arm and leg muscles. It works every muscle in your body and at the same time, it also strengthens your core. What more can you ask for? It is everything that you need. Use it to burn fats, develop your muscles, and keep your heart healthy and strong and everything else. This is the reason why it is preferred by millions of people all over the world and also this is the reason why you should have it in your house and forget about using other equipment. Why use them when you can get everything that you need from single equipment?

Source by Jenny LaBrie

12 Jul

If you are trying to lose stomach fat and need extra determination, you should know that studies have shown fat to be full of toxins. Abdominal fat is even worse because it surrounds areas that are critical in the normal functioning of the body. Visceral fat has even been linked to metabolic disturbances!

So by losing stomach fat you not only are making yourself look better, you quite possibly are adding weeks to your life. That should give you all the determination you need.

But losing weight is hard, right? Well, it can be. The key is to keep yourself determined and consistent. Do this and it will be GREATLY easier.

That being said, you need to have the foundations of a successful fat loss program down before you start. Below I have listed the 3 three things that I think are key to losing belly fat quickly, safely, and efficiently.

1) Eat 5-6 Meals A Day and Emphasize the Protein

If you did not know already, eating 5-6 smaller meals a day is infinitely better for fat loss than eating 3 large meals a day. This is because every time we eat, our metabolism goes to work digesting the food. The more we eat, the more our metabolism is increased, and the more calories we burn! Cool, right?

You will get the maximum benefit out of eating 5-6 meals a day by emphasizing protein in your meals. Protein is harder for your body to digest than carbs or fats. That means that it takes more calories to digest protein! Additionally, protein builds your muscles, which also increase your metabolism.

To make this work properly, eat 5-6 SMALL meals a day, spread out about 2-3 hours apart from each other. Make sure to have a little bit of protein at each meal, and keep the sugars and carbohydrates low!

2) Exercise Properly

If you want to lose fat fast, then those 30-60 minute workouts on the treadmill are not going to help you very much. The best way to lose weight is by using a variety of cardio. 20 minute high intensity sessions are much more effective than those overly long cardio sessions. If you do not know what a high intensity interval session is, check out my other articles where I explain what it is and how to do it.

But the bottom line is that these 20 minutes high intensity sessions can be up to 9 TIMES as effective as regular cardio, which is huge.

Also, you really should be trying to do at least 2-3 weight lifting sessions a week. The weights do not have to be heavy, but it is important to push yourself. Weight lifting hugely increases your metabolism. Furthermore, the food you eat will be going to muscle repair instead of fat storage if you weight lift.

3) Supplement Correctly

If you really want to lose stomach fat fast, you should really check out some basic supplements. At all times you should have at the very least a multivitamin and fish oils. You should also check out CLA and Green Tea supplements to really rev up your fat loss. These are both natural supplements that will make losing weight so much easier.

CLA (Conjugated Linoleic Acid) is a healthy fat, which has been shown to decrease fat (particularly in the abdominal area) in test subjects. Green Tea on the other hand gives your metabolism a boost so you can burn more calories through the day.

Source by Rob Ottolia

12 Jul

Everybody loves to have a six pack abs and a sexy thigh when your in the beach. In summer, this is the time that you show off your beautiful body at the beach. But most of us does not have a perfect body to show. How to Lose Weight Fast can be a burden and requires a lot of time to do but there is a fast way to lose that weight and have a perfect body to showcase in the beach during summer.

There are things that you must consider first before jumping on How to Lose Weight Fast. Consider that you did not gain weight overnight so do not expect that you will lose weight in that same pace. Second is that you only did not gain weight through the foods you eat but also on how you eat your food. Another thing is that you must exercise to burn calories and tone up your body. Here are some amazing tips that you can do on How to Lose Weight Fast.

Change the foods that you eat. Eating too much fatty and oily foods are the main reasons why you are gaining weight. So avoid eating them and start eating more healthy foods. Include fruits and vegetables in your diet. These are very rich in vitamins and minerals that our body needs. Avoid foods that are cooked with too much oil. Instead go with steam or boiled foods. There are many more nutritious and healthy. Cook you own food. To avoid all of those unhealthy food that are sold in fast food chains or restaurants Learn to cook your own food. Plan your meals ahead so that you will not go a stray from your objectives.

Avoid from starving yourself. Diet plans that reduces a large amount of calories that you eat, do not work. Sure you will lose weight during the program but after that you gain more that what you lost. Starving yourself lets our body to go into what they called a starvation mode. This slows down metabolism which will hinder or destroy your weight loss results and making you think that you need to eat more in your next meal so prepare it for another starvation. It is good to just cut down about 300 to 400 calories. Shaving off this amount of calories will give you a noticeable change in your body on a month time.

Most importantly is that you must have at least a 30 minute workout everyday. This does not mean that you have to go or be a member in an expensive gym. Speeding walking is great and any form of free exercise. Exercise greatly increases your metabolism rate thus helping you in losing your weight. You must Incorporate How to Lose Weight Fast in your daily life. Increase the time you work out for 5 minutes a day and in a months time you will be just surprised on how long you can do it in a day.

How to Lose Weight Fast is not an easy task. You must have a great amount of dedication and give a lot of love on what you do. It is not just a temporary solution. It must be included in your daily living. So that when you achieve your goals and objectives you can keep it and never go back to your fat old self.

Source by Zirah Mendez

12 Jul

For most triathletes out there their journey to Ironman distance racing is an evolutionary proceeding which starts with the sprint triathlon. There are exceptions, and most likely quite a few that simply kick-off their triathlon age-grouper career with an Ironman distance race. However, these individuals are usually in the minority. The evolution of your typical triathlete goes something like this.

Stage 1: Sprint Triathlete:

I wanted to get into shape so I decided to enter a sprint triathlon to lose some weight and help motivate me to train, and to be more healthy. These individuals are usually in need of some exercise and benefit a great deal from their training, coaching, and time spent on the bike, at the pool, and on the trails/road running. They usually feel very vulnerable and much like a fish out of water for several triathlons but they soon become adept at the transitions, pacing strategies, and the whole triathlon culture within a couple years of racing.

Stage 2: Olympic/70.3 or Half-Ironman Triathlete:

If a little is okay then a bit more is better. Or so the belief goes. This may hold true, especially for the Olympic distance racers, depending on one’s goals. Now that is the operative word, “goals”. The triathlete’s goals tend to change from wanting to be healthy and in decent shape to wanting to see where one stands when compared to age mates. This may not always be the case, as there are quite a few ultra-competitive sprint triathletes. However, the tendency in the triathlon/endurance community is “longer is better” when it comes to training and racing.

At this point you will begin to see individuals spending more and more money on coaching, race wheels, bikes, wetsuits and so on. Now the goal has definitely changed from simply being healthy to being competitive in one’s age group. The initial goal of being healthy has suddenly taken a secondary position to placing in one’s age group. As a result, weight training is more often than not neglected for more time on the bike/in the pool/on the road etc.. NSAIDS are beginning to be used more often in order to speed recovery for overuse injury.

Training regiments become more demanding. Diet becomes more focused on weight loss rather than healthy nutrition. As a result, the triathlete begins to start trading health for speed. Fitness increases in one’s specific sport but overall health declines due to over training, poor diet, muscle loss, excessive fatigue, less time for family/loved ones, and so on. Of course this is a continuum and may or may not occur depending on one’s physical attributes, age, life situation (kids) and so on. However, for your typical 30-40 something age grouper, this is usually the case.

Stage 3: Ironman Triathlete:

The Ironman triathlete has completed the distance and may have done so a number of times. This is usually 3-5 years along the evolutionary process of becoming an Ironman. Yet again, there are those that simply go out and complete an Ironman in their first year. I stress the word complete though. I doubt they are racing the Ironman as much as they are trying to survive it. Completing the Ironman is the optimum word here. They just want to get through it even if that means walking most of the run course. For those that are competitive age groupers, they have now invested a huge amount of time and sacrifice into this event. The goals have now completely shifted over to placing and health has clearly taken a back seat to speed.

If weight training is not regularly scheduled osteoporosis becomes a real issue for those men and women in their 30-40s who are also losing a significant amount of muscle mass due to aging but also due to weight loss and lack of weight bearing exercise. Over use injury and use of NSAIDS is common place along with a very regimented and un-spontaneous lifestyle since life now revolves around training rather than training around life. Burn-out is high now. There are those who are able to compulsively complete Ironman race upon Ironman race year after year. However, I am speaking in general terms and conditions. For most, the feeling is strongly becoming one of “Been there done that.”

This is most unfortunate, as the athlete has accomplished a great deal in terms of proving to themselves and others that they can “go the distance”. However, their initial goal of health has been lost along the way. These athletes often find themselves with chronic injury, poor bone health, loss of muscle mass, strained relationships at home and work, and possible negative side effects due to excessive NSAID usage. Most don’t even know the condition of their body but they do know that they feel burned out and need a break.

Stage 4: Triathlon Refugee:

This is the point where one reaches a fork in the road. There are two directions one will choose at this point and both can profoundly effect that person’s future health. One direction traveled is to take a break and return to Ironman distance racing. Most often these athletes are pure endurance machines. They are made for endurance sports and have the psychological make-up and the support system that tolerates their lifestyle. Cheers to you if you are one of these individuals.

Then we have the Triathlon Refugee. This is the individual who has taken things as far as they possibly can. They have taxed their health, personal life, and own abilities to the limit and have decided enough is enough and quit all together. They disengage from Ironman distance triathlon but also throw the baby out with the bath water and disengage from their initial goal of being healthy. This has been lost in the process of becoming a competitive age grouper at the Ironman distance. They are a refugee so to speak. Feeling that they can not return to the shorter sprint triathlons and not having the desire any longer to compete at the Ironman distances.

I feel it is these athletes that need saving most of all. I feel that they run the risk of being isolated and shut-out from the sport in many ways and that is most unfortunate. There has to be a place for them to go to. There has to be a goal that is as honorable as the Ironman but without the pain and sacrifice. The answer lies in those individuals realizing they have lost their initial goal of what got them into triathlon in the first place. To be healthy, look good, and feel good. If you can check your ego at the door, sit back and realize what it was that got you motivated to change your health in the first place you will have made one major step towards finding that drive to stay healthy and in shape once again.

It doesn’t mean you need to go back and do an Ironman distance race. You have the right to be proud of your accomplishment. However, you also have the right to train and be healthy without the pressures of competing. There is absolutely nothing wrong with training for a triathlon but never racing in one. Think about the distance that fit your needs the most and the one you feel most comfortable with in terms of training, time commitments, and health. Be sure to strength train 2-3 times a week even if it happens to make you slower. You will be healthier and happier in the long run for it.

If you wanted to take things a step further, simply chose those three sports you love the most and train in those areas. For me that would be sprinting 100 meters, biking long distances, and weight training. For others it might mean, downhill skiing, swimming, and soccer or mountain biking. Create your own set of sports that motivate you the most and train for those. Not everyone is made to swim/bike/run for extended distances. However, everyone can be more healthy and motivated by challenging themselves within their own abilities.

Source by Pete Simon

12 Jul

Imagine experiencing a full body workout routine that takes minutes to complete and not hours. By reading every word of this article, you will learn the best exercises to lose weight and heat of your body to continue burning calories for up to 72 hours after physical condition. Skeptical?

Please Read On

I think you'll agree that there is confusion about what constitutes best practice sessions. If you ask a dozen trainers, you will probably get many answers. Many of the problem start from not knowing how to eat properly or following fad diets most recent.

High Intensity Strength Training is the collection of techniques and principles that have been proven most effective and efficient in achieving the goal of weight loss, health and fitness.

You may ask why should I care about winning the muscle when what I want is to lose weight? There are two very good reasons for this is important. Muscle adds good looks and attractive lines to your body.

And the other reason is that muscle burns more calories than fat. Even when watching TV or sleeping, muscle is a calorie. This should be sufficient motivation to gain more lean muscle.

The High intensity strength training method that I have presented in this paper has three important principles.

1. Intensity – the amount of effort generated during the year.

2. Volume and frequency – the number of hours spent exercising and how often you exercise.

3. Progression lose weight, gain lean muscle and strength requires that you train your body in a progressive manner.

Using the combination of intensity, volume and frequency and you will achieve the highest level of weight loss and gain of lean muscle mass and you'll be better and feel more confident.

Source by Allen Crocombe

12 Jul

Show and Go Training is a strength building and performance enhancing program. This is a plan which was created by Eric Cressey, a specialist fitness trainer who works with many athletes to improve their performance and athleticism. He is also a former weight lifting competitor, so he knows what it really takes to build strength.

Show and Go is a specific name for a fitness plan but it ports the two main benefits of this plan: Show is a word that signifies how you can build muscle mass and burn fat by working with this plan, while the word Go signals that this is not a program that will surely make you look good. This is a plan that will also make you more physically capable, stronger, and capable.

In Show and Go training Eric Cressey provides you with a variety of exercises that simulate the way he trains his clients. Naturally, this is a more general form of his one-on-one work with clients (as each of them has his or her specific needs and sport) but it is still very different from other weight lifting plans.

Show and Go training does not just deal with lifting weights or building muscle. The program deal with 3 main areas:

1. Injury prevention – Athletes do not like to be injured as it takes them off the field. You want to be able to work hard without getting injured. It's not about dumb luck. There are things you need to do to strengthen your joints, tendons, and muscles to reduce the risk of injury. Eric Cressey shows you what needs to be done.

2. Mobility and movement – Lifting weights in the gym is one thing, playing a sport is quite another. Athletes need to be able to move quickly and to move hard. In addition, working on joint mobility is a great way to enhance your weight lifting capability. It's not all about muscle.

3. Strength training – Show and Go training is a strength building program at its core, so you will learn how to build strength and various tricks on how to lift heavier weights with your current muscle mass.

This is an intense and advanced program which is for serious trainees only. It's a special plan for men (and women) who wants to develop greater strength and athleticism. Fat burning happens as part of the plan despite it's not the focus of it.

What I like about this program is that it helps you to keep your body injury free while helping you to develop greater strength. Eric Cressey is a true pro and his workout routines and tips will help anyone become a fitter and more capable athlete.

Source by John Davenport

12 Jul

Losing weight is not an easy task to achieve because you need to be persistent and that requires a lot of dedication for the rest of your life. The battle against weight loss is a continuous struggle for many people on the planet. Those people living in developed countries have the largest struggles in weight loss.

In order to lose weight fast, you should boil, steam or grill your food instead of frying it. Eating food that has been fried is not good for you because your food absorbs the fats and oils. Try using a wide variety of spices and seasonings to make your food much more tasty and much more appealing.

Quit drinking anything that is loaded with artificial sweeteners, sugar, carbonated beverages, sweet tea, milk shakes, and so forth. Drinking plenty of fresh, clean water will dramatically help you lose weight and become healthier by burning a lot of calories.

Working-out and watching TV go hand-in-hand when it comes to losing weight. Your work-out can consist of squats and stretches, sit-ups, running-in-place, push-ups and crunches.

You should work-out 20 to 30 minutes a day for a minimum of 3 to 4 days a week if you want to lose weight fast. It is recommended that you take breaks in between rigorous cardiovascular exercises to lose weight fast. Your fat-burning hormones work much more efficiently that way.

Fruits and vegetables are really good to help you lose weight fast. Be sure and put them on the menu. Overeating can be prevented by eating fiber enriched foods because they make you feel full longer. You'll have a much higher energy level maintained all day long, too.

If your wanting to lose weight fast then you should be eating protein, fiber and drinking lots of water.

Weight gain can be caused by water being retained by sodium, therefore your salt intake should be limited.

A pedometer would be a great investment for you if you are having a tough time finding enough time to work-out when you are wearing your pedometer you should try to get at least 10,000 or more steps a day because you can burn 100 extra calories or more each day.

Keep in mind that these fast ways to lose weight can be extremely helpful to you. Be sure and follow a great diet plan and try not to lose more than a couple of pounds a week. Always get a lot of good exercise!

Source by David L. Donaldson

12 Jul

So you would like to get fit using walking as your exercise routine?

Great, no problem … that's just what I did, and I know you can do it too! The beauty of walking for fitness is that you can tailor it to suite yourself. It can be as gentle or as wonderful as you wish it is all down to you. This way it eliminates the pressure that can come from trying to keep-up with others, which has the potential to force you into overdoing it. This is NOT GOOD we do not want it or need it?

If you're like me and feel that aerobic exercise

Like jogging, running, or bike-riding is a little too strenuous and prefer a more expensive, gentle but just as effective exercise of getting back into shape then walking is definitely the way forward for us.

I fully understand how you are feeling :.

Walking for fitness is the method I used to get myself back into good shape, Using walking as my preferred exercise routine. In the past I was an avid gym user; I'm talking five days a week, 2 or 3 hours at a time.

I was very fit and in excellent health

This was only a few years ago! But as life would have it, other and more important situations do arise that needed far more attention than my daily gym routine; which had become a way of life for me.

It is said that you lose, 5% of your fitness level every week

Once you have practiced regularly, and then stop for any period of time. It's said that you lose 5% of your fitness level weekly. So as a result of no exercise I gained, 10 kilograms of excess weight … this was not good at all. Funny part about it is that the weight sort of crept up on me over a two-year period.

It was not a sudden overnight happening!

So to lose this extra weight was not going to be a sudden overnight occurrence. You know where I am coming from do not you! Right, let's use this easy free yet powerful and very effective method, to creep up on our fitness level. Start walking for fitness and fun; you will be glad you did and the weight-loss which is our secondary objective, will take care of itself. Couple our walking with sensible eating and we are onto a winner, hands down!

Source by Micky Power

12 Jul

Dead lifting

Dead lifting is highly pragmatic exercise. A muscle builder will have to lift heavy barbells with balanced bent over pose. A Dead lift is one of the natural bodybuilding routines performed in the gym. The most thrilling dead lift exercises include: Romanian, sumo and lockouts.

Bench Pressing

This exercise provides you substantial potency and self motivation while performing in the gym. You perform bench pressing up to your chest level, push it back until the arms are set straight, and elbows are secured. The major stress of bench pressing is on your front deltoids, serratus anterior, pectorals muscles, coracobrachialis and the triceps.


Squat is the best lower body exercise. The main focus is on your quadriceps and glutes. Squatting phenomenally builds your hamstring muscle, calve, and lower back muscle. The most important squat muscle building exercises include: overhead, back, front, dumbbell, dumbbell, zercher, hack, split, pistol, air, and jump squats.

Military Pressing

This is overhead weight lifting exercise. Military pressing bodybuilding workout routines give you power in your deltoid muscles. Quite, it successfully works to your leg muscles, cores, and the entire body structure.

Straight Leg Dead lifts

This is one of the amazing muscle building routines performed in the gym. The reason is that straight leg dead lifts exercise stunningly provides you strength to your hamstring. However, I could cause some serious hamstring injury if you do not pay a proper attention.

In brief, we can say that those above mentioned muscle building workout routines are valuable in order to build quickly your leg muscle, chest muscle, hips, butts, thighs, arm muscle, and abdomen muscle, etc. That's why they are called the best bodybuilding workout routines!

Source by Michael Zamora

12 Jul


Warm up for 5 minutes by walking 3.4 MPH. After 5 minutes Jog at 4.7 MPH for the reminder
of the time. If you become fatigued, decrease your speed and walk for 2 minutes. After 2 minutes,
increase speed to a slow jog. Repeat as required.

Time: 20 Minutes


Starting Position: – Position yourself into a repeating leg press machine, with your shoulders and back flat against the pad. Position your feet shoulder width apart on the platform. Start with your knees bent to a 90degree angle.

Movement: – Exhale, bearing the weight on the heels of your feet, straightening your legs.
Inhale; slowly return your leg to the starting position. Repeat as required.

How many: 3 sets of 20 reps
Rest: 40 seconds between sets


Starting Position: – Position yourself on your stomach with your legs fully extended and knees slightly over the end of the pad. Place your boots under the roller pads and grasp the handles along the machine to stabilize your upper body.

Movement: – Exhale keeping your hips on the bench and slowly curl your boots to your buttocks. Inhale, slowly returning your boots back to the legs extended, starting position. Repeat as required.

How many: 3 sets of 20 reps
Rest: 35 seconds between sets


Tips: Position your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as you can and hold bar with an overhand grip and with hands a little wider than shoulder width. Keep legs slightly bent. Hold bar at arm's length straight down. Pull bar straight up to the lower part of your chest. Slowly lower bar back to starting position. Keep your head up and back straight at all times, and do NOT swing or use momentum to lift the weight!

How many: 3 sets of 20 reps
Rest: 35 seconds per set


Tips: Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper legs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line!

How many: 3 sets of 15 reps
Rest: 30 seconds between sets


Tips: Lie on a flat bench, hold barbell about 6 "wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight with complete control. Keep your head on the bench and do not arch your back. Can also be done with a close or wide grip, or with DUMBBELLS.

How many: 3 sets of 20 reps
Rest: 1 minutes between sets


Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Do not lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement – do not cheat yourself by using momentum!

How many: 3 sets of 25 reps
Rest: 30 seconds between sets


Keep your RPM'S above 75

Source by Clinton Walker III

12 Jul

It is a common misconception that to get the washboard abs you have to shill out thousands of money and spend so much time on the gym. As I say it was a total misconception. Everybody is preaching about the secrets to get the six pack abs. But the reality of these is that; The secrets lie within your determination and self- discipline. The abs work out equipment, the exercise balls, and the appointment with the trainers are actually futile when you do not adhere to your chosen lifestyle.

Trojan Wallace, an executive director now has been working on his abs since college. His primary goal back then was to flaunt the sexiest abs for 'attraction purposes' only. He knew based on his experience that ab exercises workouts done half-heartedly do not just work. It needs a whole lot of determination. With no internet back then he used to go to the gym. He buys books to help him with his religious work out. He already bought more than 500 books written by experts about abs exercises workouts.

When he got married at age 35 and became a loyal husband and a doting father. He saw no use of the flashing abs and then discontinues with his religious workout. Unfortunately, he kept most of his books to friends and family for he thought he would not need these books anymore.

With the change of lifestyle again, Trojan has experience a change of strength and body mechanism. At 43 he feels old and tired. With the weight of work responsibility on his shoulders and his family responsibility; everything seems too much to handle. It was too much hopping from business trips to family outings with his 3 kids and family.

He thought that his age bought has weaker body strength. There has been some physical set back after a few months reaching 43 years old and his doctor advise him to grab some meaningfulful exercises.

He knows he got a very demanding work; if he goes back to the gym he knows he would miss so many family days. And he does not want to do that. So, he turn to the internet instead and bought has this very simple workout ebooks. He has attracted many and studied many ebooks for the quality abs workout information.

Why turn to the internet when sometimes he had already known six pack ab exercises during his college days and he was successful getting the six pack abs?

Man evolves and so do flat abs exercises. Is it not interesting to keep up with times and meet with the same minded people while working on the abs and the inner core strength?

Your body appreciates so much when you aim for a fabulous six pack abs for your body knows that the primary effect it has on the over-all well being is great. You are healthier and more attractive.

Source by Bradley S Fox

12 Jul

At the writing of this article I am 46 years old, soon to be 47. I continue to make progress and I continue to get stronger. I have never taken steroids and I never spend more than five hours per week in the gym. I do not really like talking about myself too much but I will do so only to emphasize my point. I recently achieved a new max in my leg press. I can now leg press over 1100 pounds. Likewise, I bench press 355 pounds, press over 250 pounds, squat over 400 pounds, etc. On many of the cable machines in the gym I now use the whole stack of weights. Believe me, I do not do this to show off but it simply makes no sense to handle less weight than what I am capable of because I would just be wasting my time.

If you are over 40 and have little or no workout experience do not give up hope. You are not too old. If you will abide by my other principles I have written about in other articles of mine you can make a lot of progress. You are not "over the hill." Do not accept this as an excuse. Many men and women began working out or even began hardcore bodybuilding in their 40's, 50's, or even 60's. Remember, you still have the same muscles in your body that you had when you were in your teens and 20's.

So how do you build muscle past age 40? Okay, are you ready for this? Here it goes! You do the same thing you should do if you were still in your 20's. What is that, you ask? You do heavy, partial reps to failure or near failure. You perform short, intestinal workouts. You give each body part plenty of time to rest before training that body part again. You will be sure to eat a proper diet of protein, carbohydrates, and fat. I recommend you read other articles I have written, which go into more detail about how to perform your workouts. I teach that it is important to keep the stress on your muscles but not on your joints, especially as we age. This is one reason I recommend that you perform partial reps because by doing partial reps you will not strain your joints. Also, by doing partial reps you are able to use more weight and when you use more weight you build more shape, size, and strength. This is how I have been able to continue making progress in my late 40's.

Finally, to ensure that you are making the most progress possible, it is mandatory that you consume plenty of healthy foods each day.

Source by Doug King

12 Jul

The chest is one of the main muscle groups in our body. Is there such a thing as a best chest workout? That depends on the individual and on the goal he or she is aiming for.

Like every workout routine, a chest routine must be adapted to the person who wants to develop his pectoral muscles. Genetics is something that plays a very significant role in the human chest structure. There are people who are being born with a wide chest and they find it much easier to work on their chest muscles and develop them the way they desire.

On the other hand, someone with less genetic potential will have to work harder in order to achieve the same results.
Most of the chest workout routines focus on specific chest areas like the upper, the middle and the lower chest muscle.

So, the best chest workout must include exercises for all three chest parts. Another crucible factor to decide which one is the best chest workout for you is your goal at the time. If you feel that you are satisfied with the shape of your chest and you only want to add some volume then reduce the rep number and increase the weight. There are also specific exercises that will help you more towards that direction. Presses, like bench presses, dumbbell presses, etc. will help you add more mass to your chest. On the other hand, the so-called definition exercises like peck-deck, dumbbell flies, etc. are mainly focused on refining and giving your pectoral muscles an athletic shape. That does not mean of course that you should neglect the one or the other type of exercises.

A best chest workout should be performed, if possible, in a single muscle part workout. That means that, if for example, Monday is the day to work on your chest then on Monday work exclusively on your chest. That way your bloodstream will concentrate on your chest and will trigger the muscle growth which you are absolutely seeking for.

Here are 2 typical best chest workouts each one of them ideal for your goal:

Best chest workout for mass gain

1) Bench press 4 sets 10-8-6-4 reps with maximum weight.
2) Incline bench press 3 sets 8-6-4 reps with maximum weight.
3) Decline bench press 3 sets 8-6-4 reps with maximum weight.
4) Cross-Over 3 sets 8-6-4 reps with maximum weight.
5) Incline or flat dumbbell flies 3 sets 8-6-4 reps with maximum weight.

Best chest workout for muscle definition

1) Bench press 3 sets 12-10-8 reps 80% of your maximum weight.
2) Incline bench press 3 sets 12-10-8 reps 80% of your maximum weight.
3) Decline bench press 3 sets 8-6-4 reps 80% of your maximum weight.
4) Cross-Over 4 sets 12-10-8-6 reps 80% of your maximum weight.
5) Push ups with a weight belt 4 sets 20 reps at least.

Those chest workout routines involve all three chest muscle groups: Bench press for the middle chest, Incline bench press for the upper chest, decline bench press for the lower, flies and cross-over for the side chest muscles.

Furthermore, remember that a best chest workout is not enough. You must combine it with proper nutrition, a high quality protein and supplement in order to achieve your goals.

Keep those muscles pumping!

Source by Chris G Pap

12 Jul

There are many abs workouts that can be followed to get washboard abs. however it is not possible to state the best abs workout as all workouts are effective as long as you follow them with the right determination and dedication with a healthy diet.

It is possible to get 6 pack abs if you build muscle not only in your abdominals, but all over the body. You also have to strengthen your core muscles and most important, work at losing any excess fat. This is because with fat in your body, no matter what abs workout you follow, or whatever abdominal exercises you do, your 6 pack abs will not be visible under this fat.

The abs workout should comprise of various exercises

It is only if you have 10 or less than 10% body fat that your abs become prominent. To get great abs, your abs workout should not actually concentrate on isolation exercises like crunches and leg raises. Instead, it should include different exercises like a dumbbell workout as it places emphasis on the core muscles of the body.

The perfect abs workout should be one with not only abdominal exercises, but also cardio exercises that help eradicate any belly fat you have. The abs workout should helps build muscle, helps in strengthening the core and at the same time, is effective in burning fat.

A gym instructor will be able to advise you

The best person to approach for the right abs workout to get 6 pack abs is your gym instructor. According to your body type, the amount of fat you have in your body and your medical condition, you will be given the right workout that will not only give you perfect abs, but also help in eliminating any fat you have in your body and give you a healthy body.

You can also get ideas for a good abs workout on the internet as there are many sites offering information regarding this. Use search engines to reach these sites and to learn whatever the sites have to offer.

Whatever the final abs workout you reach at to get those six pack abs you always wanted, it is important that you work out regularly on these workouts. Occasional workouts, junk food and insufficient sleep will get you nowhere, even with the best abs workout. Dedication, hard work and the goal of a flat stomach is what motivates you into getting your perfect abs.

Source by Logan Pont

12 Jul

A fast abs workout is highly desirable for those with busy schedules, but certainly not at the expense of quality. Fast is good, ineffective is not.

The good news is that an abs workout does not have to be overly extended or excessively in order to achieve its purpose. But if it is a fast abs workout that you really want then it must be, at the very least, efficient and well planned.

This means that your training regimen needs to be, well … regimented. Do not try to make it up as you go along. Know your training routine and move crisply from one exercise or set to the next. In order for your abs workout to be seamlessly integrated with your busy schedule each individual segment of that routine must seamlessly integrate with the other parts.

Your abs workout also needs to be a dedicated block of time. This is more difficult if you go to the gym, as opposed to working out at home. There are more distractions, as the health club venue lends itself so easily to socializing. A fast abs workout requires focus and the minimalization of such distractions.

Finally, the type of exercises you engage in will also impact the efficiency of your workout. What I am referring to here is the superiority of multi-joint exercises. Multi-joint exercises are those that engage more than one muscle group simultaneously.

Examples of multi-joint workouts are squats, dead lifts, lunges and of course, pullups and pushups. The advantages of incorporating these types of exercises into your routine are many:

* Calorie burning – While isolating specific muscle groups such as the abdominals is important for toning and development, for calorie burning there is no substitution for a routine that targets multiple muscle groups simultaneously.

* Fat Burning – For fat burning purposes it is the RMR (Resting Metabolic Rate) that must be targeted. Clearly, multi-joint exercises are far superior for maintaining a higher RMR.

* Full Body Toning – The end result of multi-joint exercises is an overall body workout that Promotes full body toning. What does this have to do with an abs workout? Read on.

Calorie and fat burning, as well as full body toning, are an integral part of any abs regimen. The fact is that all people have abs, so it's not like we need to get them. They just can not be seen because of the excess subcutaneous fat that lies on top.

A workout routine that exercises multi-joint exercises will effectively burn that fat, along with excess calories, which in turn will result in more clearly defined abdominals. For abs "development" go ahead and add the necessary crunches to target that specific muscle group. But for maximum effectiveness a multi-joint strategy is essential.

By combining a multi-joint exercise strategy with a targeted abs regimen we have the basis for an effective and efficient fast abs workout that will produce maximum results in a short time.

Source by Bob Ryerbach

12 Jul

Before you get started losing weight really fast you should take some time to reflect on why you are doing it and how you plan on improving your life by losing weight. For example, what kinds of things would you be able to do if you were able to lose some pounds fast? How would your day to day life improve after losing some weight? While these types of questions seem rather pointless right now, they can have a huge impact on whether or not you will be able to lose pounds really fast. Why is this? If you are constantly reminding yourself of why you are trying to lose the weight and how it will improve your life, then you are more likely to push forward and keep at it. Motivation is half the battle when it comes to losing fat really fast. Keep on reading to find out exactly what you need to do in order to take action and finally achieve your weight loss goal.

The first thing that you need to do is to set up a schedule for yourself. What should you include in the schedule? At first you will want to create an exercise schedule for yourself to follow. It doesn’t have to be some insane exercise routine but you will need to at least exercise a few times a week if you seriously want to lose a lot of weight really fast. Doing exercises such as walking or jogging are a great way to speed up your metabolism and in turn speed up the process of losing pounds. So, make sure to get some physical activity going at least twice a week.

The next step to getting slim fast is to find a good and healthy diet. This means that you will need a diet that has actually worked for others and is effective. You can’t use the latest fad diet if you want to lose fat quickly. If you really want to achieve your weight loss goal then you need to solid diet that offers something more than just telling you to cut back on fatty foods. Believe it or not, there are diets that can help you lose weight fast just by eating foods. The hard part is doing the research and finding diets that can offer you a proven way of burning fat and keeping it off. Unfortunately, many people don’t know where to look and end up purchasing a diet that just doesn’t work.

Source by Max Rawes

11 Jul

Batting cage batting practice is a great way to improve batting skill, bat speed and batter confidence. This article discusses three Hitting Drills That Make Batting Cage Work More Productive. The three drills are the MOVE UP, COUNT ADJUSTMENT and LINE DRIVE CONTEST. These drills are great ways to get maximum benefits from your batting cage workouts. The three drills are:

Move Up Batting Drill

Purpose: Used to improve bat speed, visual concentration, and batter confidence.

Description: The MOVE-UP hitting drill: The batter learns to see and hit the ball quicker out of the machine or batters hand. Before the drill begins, 4 spots are marked on the floor, in measured distances of 40, 35, 30, and 25 feet. The machine or pitcher should maintain a safe medium speed velocity during this drill. The accuracy of your pitching machine must be checked and rechecked during the drill for safety purposes. The spots are the locations at which the batter will take a certain number of swings. The batter hits 4 balls at each spot and then move closer to the machine or pitcher at the next spot.

Procedure: The batter hits 4 to 6 balls at each spot, then moves to the next spot closer to the machine or pitcher. The machine or pitcher should not deliver the next pitcher until the batter assumes a proper stance, triggers or loads to the proper launch position, and has visual focus on the pitcher or machine. The batter starts the drill at 40 feet and hits at all spots until he has hit 4 to 6 balls at each spot, ending with ball hit at the closest spot to the pitcher, 25 feet. Distances can be shortened or made longer to meet the needs of your players.

Coaching Points: Sometimes you may have the player hit two balls at each spots moving toward the machine and then hit two balls at each spot moving away from the machine, until two balls are hit at each location or distance. This process makes the batter adjust to varying changes in pitch speed. This drill is great for teaching batters to stay-back and let the ball in.

Count Adjustment Drill

Purpose: The drill is great for teaching young hitters to make adjustments in their approach at the plate based on the current count. Batters learn to be properly aggressive for the following counts or situations 0-0, 2-0, 0-2, 3-1, runner at 3rd with 1 or less outs, and hit-in-run.

Procedure: In a normal cage hitting, the players would be hitting every pitch in the correct and proper direction based on the pitch location. To change the approach, a coach calls a count such as 2-0. For the next two pitches, the batter will be properly aggressive as he would with that count in a game. Of course in this situation, the batter is looking for a pitch in that perfect spot. If the ball is at that anticipated location, the batter attacks, the ball. If the ball is not in that spot the batter will hold off the pitch and adjust to the new count of 2-1 or 3-0. If the coach calls, Runner at 3rd, the batter is looking for a pitch up to drive deep enough for a score or tag and score. The batter will try to lift the ball and drive a deep fly ball to the outfield. If the coach calls for a Hit-and-Run swing, the batter will execute a hit-and-run approach at the plate and hit the ball in a direction that would be behind the runner.

Line Drive Contest Drill

After a session of batting cage workouts, it is good to end the day with a competitive and fun line-drive hitting contest. An assistant coach will do the pitching. The coach is protected by a L-screen. The player should only swing at great pitches. The contest is to see which player hits the most line-drives in a row. A line-drive is a ball that hits the side walls, back wall, or pitchers L-Screen hard and directly off the batters bat. The hit ball can not touch the top of the cage in front of the pitching protective L-Screen. As long as the batter hits line-drives with each swing, the batter adds one to his score for each line-drive hit. This drill is a good method of teaching batters to perform and hit under pressure.

Source by Nick Dixon

11 Jul

Yoga is not for just flexibility and stretching, but it is perfectly able to give you a complete workout for your full body. Thus, if any one is looking for strength, muscle tone and fitness with the additional benefits of emotional and mental balance, yoga is the best solution for him.

In my article, I will tell you many sets of exercises, which will give you a complete fitness if you put together them. Theses exercises will target the whole upper body, abs and stomach with your lower body and it will help you to tone your full body. On the other hand theses exercises will give a small workout to your heart muscle also.

It is found that the Kundalini Yoga is the best for the whole body fitness because it gives dynamic movement towards strength and finess It is true that the other yoga types are also very useful for the movement and flow of the body, but generally Kundalini yoga is a powerful exercise for the strength and tone of the whole body.

Benefits of Kundalini Yoga for the whole body Fitness: It is suggest visiting the sets of exercises particular to get all benefits and additional details for this exercise; This is a very small list here. Below these are just the highlights that what deliver by this is:

• It helps to achieve the whole body fitness.
• It is good for your digestive system, circulatory system, nervous system and immune system.
• It increases your energy level and vitality.
• It helps to tone the abdominal muscles, shape our abs and stomach and gives us power and core strength.
• It helps to get weight loss.
• It helps us to tones our legs, chest, arms, abs, buttocks and shoulders.
• It helps to develop our virility and sexual fitness.

To get the whole body fitness, this set of yoga utilizes a huge range of sequences and exercises. All these exercises are not in detail below, but it is a quick summary here first. If you want to get all the details about these exercises, I will write in my next article.

It is suggested that you will do all theses exercises as per the weaknesses and strengths of your body. If your abs are strong already, then abdominal exercises can be done, and if your legs are fit and strong already then Froggies of kundalini yoga can be done by you. If it is your first time to yoga or you are just going to start your program of fitness, do these exercises as per your minimum strength.

Sequence of yoga for your fitness:
– Push-ups – Fitness for upper body
– Abs yoga exercise – Fitness for your abs
– Chair Pose of yoga – Fitness for the middle body
– Frog Pose of Kundalini yoga – Fitness for the lower body

And after this sequence of exercise it is must that you will have to take rest and relax.

Source by Anil Solanki Jaat

11 Jul

The internet is swamped with many tips on effective ways to shed off weight fast such that it can be difficult for dieters to decide which program is best for maximum results. No need to panic, though reducing weight can be a challenging task, there are plenty of free effective tips to shed of body fat fast that work and will produce best weight reduction results that you have always wanted. So if you want the best way to shed off unwanted body fat fast and keep it off permanently, this article will show you which methods work.

1. Effective ways to Lose Weight Fast Tip # 1

If you read a lot of weight related books and guides, you will discover that one of the repeatedly emphasized tips to maximum weight loss includes proper diet and nutrition. Usually this is easier said than done because dieters find themselves going back to the foods that made them fat and discard the meal plan altogether. One of the top tips to keep in mind is to change your eating habits gradually until you eliminate all unhealthy foods. I know how hard this can be that’s why i recommend that you do this gradually instead of all at once. In order to lose weight easily, you have to understand that food is a very important aspect of your journey to lose weight. Whatever types of food you eat can either increase your weight or help reduce it. The top effective ways to lose weight fast through proper diet and nutrition is to eat foods that accelerate weight reduction and also help to reduce weight fast such as raw fruits and vegetables, organic meat, fish, eggs and plenty other unprocessed foods..

2. Effective ways to lose weight fast Tip # 2

The second tip to effective weight loss is to avoid all processed foods and carbonated drinks from your meal plan. I mention this quite a lot in my articles because though important, most dieters ignore it and wonder why they just can’t lose weight fast. Your meal plan is a very important part of your weight loss goals and one of the top effective ways to lose weight fast is to concentrate on raw organic foods that do not contain any sweeteners or additives. The additives almost always contain sugar which is high in calories and bad for weight loss. Another tip includes avoiding carbonated drinks and sodas which also contain sweeteners high in sugar. These additives or addictives as i like to call them make you crave for more and more.Instead, a tip on the effective ways to lose weight fast is to drink plenty of water and stay hydrated, this will not only flush out toxins from your body but water will help you to lose weight fast by curbing out cravings for sweets and biscuits as you feel fuller with each gulp. A plus for water intake is that it does not contain any calories therefore making it one of the top effective ways to lose weight fast. Water intake will also boost your metabolism and keep you energized from all your intensive workout routines.

3. Effective ways to lose weight fast Tip # 3

The third top effective way to eliminate body fat fast is to stay motivated and to persevere. When starting a weight loss program, most dieters think they can just apt and get started and start seeing results today. Weight loss does not work like that, most dieters fail with it because they lose motivation with their workout or perhaps their cardio routines are too long and boring or maybe they hate half the food on their meal plan. Weight loss can be a challenge but it is not impossible. You need to stay motivated in order to achieve your weight loss goals. Find a workout partner, join a gym, be innovative with your meal plan, if you don’t like cabbage use lettuce instead, have fun and don’t beat yourself up too much. If you cheat, don’t stop just get back up and keep focusing on your weight loss goals. One of the top effective ways to maximum weight reduction is to stay positive and surround yourself with people who want to achieve weight loss so that you can learn and share.

4. Effective ways to lose weight fast Tip # 4

Working out is one of the top effective ways to reduce weight fast but if you want maximum weight loss, you need to take it up a notch. Long hours of boring cardio are not going to help you out on this one, you need to combine strength training with cardio to achieve maximum weight loss. For top effective ways to lose weight fast with exercise, it is recommended to get a trainer if possible. A common mistake that dieters make is to workout specific parts of the body where they want to see weight loss like the arms, the thighs or belly. There may be some exercise routines or machines meant for these specific body parts but if you want top effective ways to lose weight fast, you need to workout out all the large muscle groups in your body, work the entire body and you will drop the scale numbers. When was the last time you saw a fat person with really thin arms, not a pretty sight. You need to workout your entire body for a better sculpture and slim looking body.

There you have you top 4 effective ways to lose weight fast and keep it off permanently. I know how hard this can be but though challenging, you can do it. Think of that sexy body you want and how great you will look in that bikini. Think of those nice sexy abs you’ve always wanted, you can achieve weight goals that you deserve, get started today and start seeing results immediately.

Source by Michelle Hatwiko

11 Jul

Here are some advanced techniques are often used in weight training, so you will get better results more quickly.

1. Force Reps

Perform repetitions with weights that will make you reach failure on the second repetition, make sure your partner does not help too much and just to help balance the weight you lift. After the failure in the second reps, add another two reps with the assistance of your partner. Rep Force used to increase your force power. Force Reps main goal is to reduce the exercise saturation of the muscle and help provide stimulus to the muscles to grow. This type of exercise is not recommended for regular training and continuous, use as a variation and distraction training about 1-2 times each months.

2. Rest Pauser Principle

Lift the weight, when it reaches failure, put the burden and rest for about 10 seconds. After that take the same weight and do an additional 1 to 2 extra reps (or whatever you are able to lift). Repeat this process once again until you set is finish. This technique could be repeated several times and the advantage of this technique is not a lot of hurting your joints also the weight lifted accordance with your own ability.

3. Negative Reps

Lift the weight, when it reaches failure, asks your partner to help lift the weight and when the weight was on top (e.g. the Flat Barbell Press, handlebar position above), slowly lower the weight while holding the weight to come down without help from your partner. Negative Reps is to lower the weight slowly. This technique is good and useful for add muscle mass.

4. Pre-Exhaustion Principle

To use this technique, you need to do Isolation Movement (movement that use one joint) first, after reaching failure then with no rest immediately do 1 set of compound movement. Repeat this process until 3-4 sets. This is not a technique performed at the end of the set. As an example of using this technique, when you want to train the thighs muscles, first do Leg Extension, reach failure and then switch to Squat without a break. After Squat, rest 60-75 seconds and then repeat the above process until 3 to 4 sets. Note that you need to reduce the weight when you do Squat, not like a normal training.

The good Pre-Exhaustion combinations are:

  • Front Thigh (Quadriceps) = Leg Extension + Squat
  • Rear thigh (Hamstring) = Leg Curl + Stiff Legged Deadlift
  • Chest (Pectoral) = Dumbbell Flies + Flat Barbell Press
  • Shoulder (Deltoid) = Lateral Raise + Upright Row
  • Back (Latissimus Dorsi) = Straight Arm Pull Down + Lat Pull Down
  • Front Arm (Biceps) = Concentration Curl + Standing Barbell Curl
  • Rear Arm (Triceps) = Lying Skull Crusher + Close Grip Bench Press

These weights training techniques are good enough to give a different shock to the muscles and can be used quite often in the menu you exercise everyday.

Source by Teddy Hariadi

11 Jul

Vince Delmonte has become a bit of a celebrity in the online fitness world. The self-proclaimed “skinny guy saviour” transformed his own body from a scrawny 149 pounds into a buff 200 pounds, and being crowned Canada’s National Fitness model champion.

His credentials look great, but does his No Nonsense Muscle Building Course really cut it, and deliver on the promises he makes…that no matter what your background or “genetic disadvantage” he can help you to gain weight and build muscle mass quickly, and transform your body.

Here I take a look at the Vince Delmonte Workout and review it to see if it lives up to its claims.

The Vince Delmonte Workouts

The workouts are based around Vince’s own experience as a Personal Trainer, and are designed to stimulate as much muscle fibre as possible.

This is done in a couple of ways: through Periodization programs and Compound exercises. The compound exercises that work multiple muscle groups (like Squats and Deadlifts) stimulate large amounts of muscle at a time and cause them to grow much faster than via isolation exercises. The periodization programs help mix your workouts up on a regular basis so that your body doesn’t get used to the workout, which means you shouldn’t see a plateau in your muscle gains.

The program comes with over a year’s worth of routines, a training log for you to keep track of your exercises and progress, as well as a Virtual Trainer which describes all the exercise techniques in detail.

While there is a ton of material and it is high quality, the absolute beginner might struggle at first to get to grips with some of the concepts and routines. However, Vince provides you with a forum and one-on-one email coaching, in order to get the best out of the program, and ask any questions that you may have.

The Vince Delmonte Diets and Nutrition Information

Like me, Vince is a big believer in the importance of a proper diet and nutrition plan to gain muscle mass. At the end of the day, if you want to get big, you need to eat big.

With this in mind the Vince Delmonte Workout program has a large amount of nutritional help, information and guidance on how to eat for optimal muscle gain.

The Calorie Calculator is a great feature, since it allows you to see exactly how many calories you need to be getting on a daily basis. Since everybody’s circumstances are different, this calculator is a really handy tool.

Once you have your calorie requirement worked out, you have access to 84 Days worth of Meal Plans at 5 different calorie levels from 2,000 to 6,000. This completely eliminates the hassle of planning and organising your meals, and even gives you a weekly shopping list, meaning you can spend more time on the things that matter to you.

Just these meal plans alone are a real time saver and make sure you are on the right track to muscle gain.

Notable Bonuses

The Vince Delmonte Workout has some notable bonuses.

The supplement guide is extremely useful, as there is often a lot of false claims about how many supplements we really need to take to gain muscle. Vince’s approach is to use as little as possible, but shows you the select few that are really worth your time and money. The Vince Delmonte workout program is designed to be effective without any supplements, but the controlled use of a certain few can make life easier.

The forum, as mentioned earlier, is a great place to ask questions, see the progress of others and celebrate your own progress. Often, the need to be around like-minded people who are chasing the same goal is not seen as important…however, I believe it is vitally important as a way to stay motivated and focused on the goal of building muscle.

Issues and Conclusion

The only issues I had was that for absolute beginners there is a lot of content that may seem overwhelming at first, and obviously poses certain problems about where to begin. Although Vince provides videos to guide along those first few steps, it may take a couple of tries before it really sinks in.

Also, I felt that although the exercise lists are very comprehensive, they might pose a problem to folks who don’t have access to a large well-equipped gym. Some alternative exercises might have been a great addition.

Source by John Wheeler

11 Jul

Everyone these days, men and women alike, dream of having that perfect body, but what people do not realize is it does not have to cost the earth to have your body look good.

There is a whole industry out there dedicated to selling you everything from annual gym memberships and the latest keep fit machines to fat free food and not forgetting the health food supplements that the health industry says you need to attain that "Adonis" look.

Some people in their quest to get that "perfect body" will spend thousands of their hard earned cash not realizing that the perfect body can be attained for less money that you think, all it takes is knowing what system will work for you.

People even put their own body in danger by delving into that murky world of steroids that, like smoking, is definitely not good for you. The whole billion dollar industry is based on a promise that you can not tone your body without some type of artificial interference, people have got to realize that they do not need steroids in any shape or form.

The way forward in all this body is beautiful trend is now leaning toward the natural way of doing things, by making your body work and gain muscle naturally for itself. Steering away from such things as high impact exercises that will in time damage your joints, vitamin supplements that your body does not need and steroids that are just plain dangerous.

What you need is to exercise with a regime or system that suits your lifestyle and of course, eat more healthily as well as cutting down on your daily calorie intake.

How many of us have bought that gym or exercise bike that is used with gusto for the first few weeks then retires from its intended keep fit role to sit in the corner of the bedroom forlorn and unused and now is used to hang your clothes on !

But there is hope for you … you can start easy at first, try walking outside in the fresh air for at least 45 Minutes four times a week to build up your body's stamina then after a few weeks try walking for 4 minutes at a normal pace then alternate to walking at a harder pace for another 4 minutes then back to walking at a normal pace. By simply alternating your walking pattern every 4 minutes between a normal and hard walking pace you will almost double your body's stamina and will build up your leg muscles.

By walking and getting your body used to exercise you will find it easier to loose weight and tone up your body's muscles making it easier to stick to the work out program you choose to do.

Not only is walking in the countryside good for your body, it is also good for your own sense of well being and contentment. There is also the added bonus of no gym fees to pay to exercise in the great and beautiful outdoors.

To get more information about Body building, body toning and weight loss techniques please visit our brand new website called .. Resources for Healthy Living.com.

Copyright Roger Cantrell 2008.

Source by Roger Cantrell

11 Jul

When considering inner thigh exercises, you need to make sure that it fits your unique goals and situations. Doing it properly can be a daunting task but can have positive results in the end. If you want to see results, you need to select inner thigh exercises that will not only tone, firm, and strengthen but also burn fat.

It is vital that you lose thigh fat during these workouts, otherwise you will not be able to reap the benefits of these exercises. Excess weight is usually found on the thighs and the hips and it may be a challenge to lose weight in these areas even if you have tried other thigh workouts before so choose specific exercises that will help tone and shape your legs as well as reduce thigh fat.

The most common issue of women when it comes to inner thigh exercises is building big bulky thighs. Women dislike exercise that will result in bigger and bulkier thighs. Thighs like men or big female bodybuilders. As much as possible, they want to look slim with flat abs and defined toned thigh muscles. This is the reason why they avoid certain workouts and focus on lifting lighter weights for more repetitions on the upper legs.

However, inner thigh exercises using light weights with high repetitions does not result to more fats being burned or a more toned and firm muscles. It is much better to lift heavy weights with moderate repetitions. Even worse are women staying away from inner thigh exercises just to keep themselves from getting big bulky muscles.

Effective inner thigh exercises should work on all the major muscles in the thigh. The principal muscle groups involved in should include: the hamstring, the adductor or groin muscles, quadriceps, and hip flexors.

Generally, these muscle groups work hard when you perform these kinds of exercises. The more efficient exercises will target these muscles right away leading to more fats being burned and more toned and firmer thighs.

Source by Tyler S. Green

11 Jul

Boot camp fitness programs are scientifically designed workouts to suit a wide range of people who value physical fitness and are serious about remaining physically agile and trim. The fitness programs may vary in style, rigor and intensity to meet individual needs. Boot camp techniques and exercises can burn the extra fat and calories and also initiate you into a different lifestyle.

Losing weight and getting into shape seems nearly impossible for a lot of people and the only way to achieve results is through enforcing discipline and the fitness boot camps just do that. Understanding what needs to be done to make you physically fit and trim is winning half the battle and fitness boot camp trainers know what you need to do.

Boot camp fitness participants are made to perform a wide assortment of strengthening, stretching, and cardiovascular drills, so the entire spectrum of bodily fitness – anaerobic, aerobic, and mobility – is trained with every session.

Not long ago, boot camp fitness programs were terribly excruciating and you almost killed yourself with workouts that largely resembled the rigorous military training imparted to soldiers. Things have changed a lot and in a fitness boot camp, you need no longer train like a soldier to lose weight and get into proper physical shape. But still boot camp fitness programs are challenging and you need a lot of self-discipline.

Boot camp workouts are productive because you work your entire body-nerves, tissues and muscles-through successive exercises one after the other with no respite in between. The workouts involve jumping jacks, crunches, body-weight squats, push-up with rotation, single-leg straddle, step jumps, explosive push-up, running, bicycling and lot more.

In boot camp, the challenge is to test your physical endurance and to take your body to its farthest limits. They are are aimed at:

• Effectively burn out a lot of unwanted calories leading to shedding of excess fat

• Making you work your entire body within in a short span of time and increase your powers of endurance and enhanced muscle strength

• Having each exercise differently so that you are not bored and remain enthusiastic

• Keep you motivated as you will do the workouts in the company of peers

• Easy to perform exercises that you can do anywhere with little equipment

• Boosting your levels of self-confidence and achieving overall body fitness

Some select fitness programs for free fitness assessments to determine the type of workout you will require and also supply participants with nutrition booklet including guidelines & tips to speed up results.

Each person’s program is individualized to make it result-oriented – from the type of food and nutrition and the physical workout program design and behavioral education and changing of lifestyle. Before enrolling in fitness programs, please verify if they are reliable and whether they have qualified nutritionist, therapist, trainers and other health care professionals.

Make sure the trainers at these fitness camps also undertake to build a program for you to pursue even after the session is over so that you sustain the levels of physical fitness you attained at the camp. This is critically important if attending a fitness camp is to guarantee long-term benefits and you get your money’s worth.

Source by Jemmy Carrol

11 Jul

Using a rowing machine can help you burn a lot of calories, sometimes as many as 800 an hour. Considering that you are sitting down, it hardly feels like a work out at all! I’m joking of course, but it is certainly an exercise that almost anyone can do as it is non-impact in nature.

The movements of rowing need you to move your arms backwards and forwards over and over again. Your heart loves that! The elevated circulation towards the heart is ideal for improving coronary heart health. As mentioned earlier, It’s a low impact physical exercise that’s easy on the legs and ankles. Rowing is suitable for anybody from the incredibly fit, to beginners, to those who are recovering from an injury or surgery.

Rowing means that your entire body is active. This alone shows how a rowing machine benefits you! You need to use every part of your body to row as well. It certainly feels like an overall total body exercise the next day. Modern rowing machines are built to really feel and sometimes even sound like you are on water, depending on the type of rowing machine you purchase.

I’d really like to stress that rowing is a great low impact alternative to using other types of exercise equipment, such as treadmills or cross trainers. Like jogging, rowing can make use of every muscle and increases the amount of muscle activity for the whole body. And since it calls for all the muscles to work, rowing can be classified as a total body workout. Trust me, it will certainly feel like you’ve had a whole body workout by the time you have finished!

However, traditional rowing isn’t always convenient for everyone. To do this, you need to have a boat, lake or river, and a group of friends who also like the sport. And so, when there are lots of requirements involved just to do one physical exercise, you might tend to look for another, more accessible, exercise.

Before you do though, you should definitely try using a rowing machine first. Rowing machines are created to replicate the actual experience of rowing on water, at least as closely as it is possible to do on dry land.

Working out or training on a rowing machine helps make the upper and lower body stronger and works out all those important muscles. And the good thing about this is that you can work you legs, arms, legs, shoulders, and lower back without inflicting any impact on the joints, as it is a fairly low risk exercise so long as the proper technique is used.

Source by Emma S Wilson

11 Jul

Imagine climbing up a hundred stairs without huffing and puffing for breath, even when you are only in your thirties or so. At an age when you should be healthy enough for such physical exertions you find that you have no stamina left to even climb stairs. This is a red alert for your unhealthy lifestyle. Even if the hectic schedule leaves most of us with no time at all for a workout at the gym or participating in any outdoor activity, we cannot afford to let go of ourselves in this manner. This has given rise to a need for alternative solutions where an individual can enjoy a physical, outdoor activity with his friends and family and get a good workout as well. Blue World Pools have the perfect solution for you.

Swimming, as we all know, is an excellent form of exercise. However, you may argue that it is difficult to make time to actually go to a club and enjoy a refreshing swim. Blue World pools can take care of this problem. A single phone call to an authentic Blue world pool dealer can ensure that a swimming pool, designed and shaped according to your preferences, is promptly installed in your very own backyard. A little reference check on the dealer that you are planning to hire will ensure that you are not prey to any fraudulent schemes that are floating in the market these days. A scheming dealer could spoil all your plans of having your personal swimming pool by fraudulently charging extra and not delivering the product according to your needs. A Blue World Pool dealer can relieve you of any unnecessary tension concerning the luxury of a swimming pool or a hot tub, whichever you are getting installed.

An enjoyable way to spend your time with your family would be a dip in your very own Blue World pool. It offers the dual benefit of fun and workout, an offer that is too good to resist. Swimming can be the best form of exercise as it uses almost all the major muscle groups while enhancing the endurance power of heart and lungs. It improves your posture and flexibility which can have a visible effect on your personality. It is the best option for people who are overweight or suffer from back problems, as it does not cause any strain on the muscles and connective tissues. Even a pregnant woman can enjoy the pleasure of swimming under the advice of her doctor and this makes a Blue World pool the ideal option for the family.

Water sports can be considered as the most injury-free sport that can be enjoyed by people of all age groups and even by those suffering from particular ailments like arthritis or an injury. Installing a Blue World pool in the comfort of your own home will ensure that the entire family, irrespective of the age group can participate in this fun activity. Now there is no need to feel guilty about spending less time with your family members or even going out from the comfort of your home. Blue World pools ensure a relaxed time with the family every day of the week, irrespective of the season and weather.

Source by Eric Wills

11 Jul

In this article I'll show you the best belly fat burning exercises that you can do in your home and do not require any fancy or expensive workout equipment at all. Most people think you have to pay for gym membership to get a great workout that will burn belly fat but the truth is if you have the right exercises then you can get just as good or even better results as your local fitness center. It all depends on the intensity of the exercise as well as how many most of the groups you were recruiting while elevating your heart rate. Most people who go to the gym actually end up wasting their time because they sit on machines with a very low intensity and then they wonder why they do not get any results.

When it comes to working out with the goal of weight loss the simple answer for results is to make sure that the exercise is intense and challenging at all times. But you're also willing to avoid the exercises that will not give you results such as isolation exercises like bicep curls and leg extensions while focusing on results producing exercises such as squats, pull-ups and deadlifts. The latter is going to be much more difficult because of the increased intensity of the exercise and this is the reason why most people end up avoiding in the first place. But if you want to go through some pain then the results that you will achieve will certainly we will well worth it.

One of the keys in picking the best belly fat burning exercises is to find ones that involve multiple muscle groups and multiple joints working in a wide range of motion. Also you want to focus on having a shorter rest period in between exercises in order to keep your heart rate up and the workout challenging. Most people think that by lifting lighter weights for high repetitions they will actually end up losing more weight but this could not be further from the truth. You're going to want to find a weight that is heavier and challenging which will not cause you to lose form through the movement.

I would also recommend super-setting noncompeting exercises in the circuit fashion in order to maximize how much exercise you can actually do in a workout. An example of this would be to do a set of pull-ups followed by a set of front squats. As you can see you'll be doing and upper body movement followed by a lower body movement and as you do this the opponent muscle groups will be resting while the other is training. I hope this article has helped you pick out some great belly fat burning exercises you can do at home and now that you know this information there really is not any excuse for you to be missing out on your workouts.

Source by Josh Schlottman

11 Jul

When I entered into the world of fitness, I was an overweight high school student looking to change my life. Seven years later, I am a changed man in mind and body. What I've found from my experience in the fitness world is that habit and routine are very important. If you can get yourself to commit, three to five times a week, to exercising at the gym – say twenty minutes on the stationary bike – there will be noticeable improvements in your life.

But building onto habit can bring even greater results; for example, if you get yourself to lift weights for thirty minutes after those twenty minutes on the bike – you'll see even greater improvements in your life. Building a routine, maintaining it as a habit, and working to build upon it, is probably the key most important factor when working out. The greatest gym in the world, the latest diet fad – nothing will truly change you more than your own commitment towards yourself. It is likely that a man who is committed could get more ripped lifting logs in the woods and running laps in a field barefoot, than a man who sells hundreds of dollars a year on a fitness pass, and only goes twice a week mainly to use the sauna.

But even more keeping routine, or building to it, – is keeping fresh! We have to refresh our routines and refresh our attitudes continuously! Here are a few pointers for refreshing the physical routine:

* Most routines should be changed every four to six weeks (muscle cells and nerve cells learn quickly – keeping them on their toes brings greater gains).
* Simply reversing the order of your workout can bring change (this surprises the body and addresses the above bullet point).
* Alternate weekly between high rep and low rep sets (this affects the development of fast and slow twitch fibers, again, keeping your body growing and changing).
* Switch between cardio days and strength building days. Or do cardio prior to lifting one week, and lifting prior to cardio the next.
* Add new lifts that work similar muscle groups or new accessory muscle groups.
* Keeping things freshly is key!

But just as important as refreshing the physical routine is – it's just as important to refresh the mind! Keeping your mental perspective refreshed is important for your continued motivation towards your fitness. Ask yourself:

* Why are you doing what you are doing?
* What are you working towards today and why?
* Why should you continue towards your goals?
* How do you feel different than you did when you started?
* Practice meditation and visualization exercises: who do you want to become? How do you see
yourself six months from now?

Finding answers to these questions can help kindle and reignite motivation. More than anything, we need motivation to continue moving forwards – to continue looking optimistically at the horizon. The same drudging routine again and again, carried by the same mental attitude, is counter to growth – it gets old, tiresome, boring. Life is always desiring growth – newness, freshness. No matter how big of a destructive act, life will start dedicating itself to growth the split second after the flames die down. If we're not refreshing our attitudes, refreshing our routines, then we stop growing. We slow down. We halt. And this affects our attitudes.

Refreshing routine keeps us lustful for the next day, for the next workout, for the next experience! We have to look forward to the future with positive goals! Build positive habit and routine – but refresh that core within yourself! Every moment of every day is new!

Source by Willow McFadden

11 Jul

One of the most critical aspects of any training program for an athlete is how they approach developing speed. There are many misconceptions out there that may be interfering with how to best approach improving this vital sport skill.

In an effort to cut through some of the confusion associated with getting faster, we present the following eight concepts to help clarify how to best approach building speed:

1. Distance Running Is Counterproductive to Developing Speed

Much like strength training involves using heavy weights to get strong, speed training involves moving quickly to get fast. You can bench press 100 lbs for a million repetitions, but it won’t do much for you when its time to go for that 300 lb lift. Running a mile or more at a jogging pace is a great way to get in better shape, but it will never make you faster.

In fact, it will actually make it more difficult. Your body constantly adapts to the stresses imposed on it, but it can only adapt to so much at once. Long-distance runs send the message that its time to focus on building lung capacity, strengthening the heart, etc. This takes away from your body’s ability increase the rate at which muscles fire, and all of the other adaptations that make you faster.

Simply put, trying to do two things at once will only make you 1/2 as good at both. Unless conditioning work is an immediate need, it’s best to limit the time spent on it while you are focused on building speed.

2. There Is A Lot More To Being Fast In Sports Than Lowering Your Sprint Times

Athletes in many sports, football players mostly, obsess over 40 yd dash times. Baseball players do the same for the 60, but there is a lot more to playing fast in sports than sprint times.

For all the hype around the top 40 times at the NFL combine, they actually include two short distance agility tests (L Drill and Pro-I) to assess draft picks. Although that is just one example in one sport, it signals the more universal reality that change of direction and first-step quickness are both more valued commodities in sports than the over-glorified skill of straight-ahead speed.

A quality speed development program combines sprint work with both cutting and reaction drills. To supplement this, athletes likely will also need to develop their balance, core strength, ability to absorb force, and flexibility, all of which can develop your ability to move better on the field.

3. It Requires Attention To Detail

Where should your toes point when sprinting? Which leg should you put your weight on when cutting? Where should you always take your first step to begin a sprint?

These all may seem like insignificant details, but they are some of the crucial elements that can make you a step or two faster than you already are. It is the finer points of running technique that should be your main focus while training. It can take months to add enough power to drop 0.2 of a second on an agility or sprint test, but you can get the same decrease (or better) in 10 minutes by fixing a flaw in your technique.

A trained coaching eye is an invaluable resource in developing great form, but athletes need to take responsibility as well. Once you are taught how to do things right, you should have a good feel for when a cut, first step. or other movement skill was done properly or not.

4. When Learning A New Skill, Begin By Practicing At Less Than Full Speed

Think back to when you first learned long division in (hopefully) elementary school. It likely was a tough concept to grasp in the beginning because there were so many concepts to combine all at the same time. Most of us had to take our time to get it right at first. Eventually, when the process became more automatic, we could speed up the skill to get it done faster.

Any time you are learning a new way to improve a technique related to speed, the best way to properly develop it is to train it at a pace which allows you to get a feel for what’s happening first. Then, you can gradually add speed. Eventually, like that division, with practice you will make the new skill automatic and be able to ratchet up the pace until you have mastered the skill at top speed.

5. Each Skill Needs To Become Automatic Before It Really Helps In Games

Any improved movement skill you develop in your workouts will not help much during the heat of competition if you have to think of how you are supposed to move. All sports require athletes to focus on other things instead, like team strategy and awareness of what’s going on around you.

After you master a more efficient technique during training, the next step is create a more random environment to perform it in.

Here’s a simple example of what that means. Let’s say you have learned the proper first step technique for moving laterally (to the side). When your coach tells you to go left, gives you a few seconds to process the information, and then says “GO!”, you have perfect technique and take off explosively. But then your coach takes away telling you which way to go beforehand, and now you have react quickly either left or right on their movement. Will you still be able to do everything perfectly, and just as fast, without thinking?

This is the random environment that defines sports, and it involves being ready to efficiently move left, right, forward, backward, and everywhere in between. After mastering all the details of movement training, the final step that will help transfer these skills in game conditions is to work on them in unpredictable environments.

6. How To Add Resisted And Assisted Training

Resisted training uses simply adds more weight to your frame while running. Weight sleds, vests, and other objects are commonly used, along with uphill running. Assisted training pulls you at higher speeds using tubing, or downhill running to teach your arms and legs to turn over at faster speeds.

Both are valuable additions to building straight-ahead speed, but are often misused to the point that they become counterproductive.

For resisted drills, running should still be done at full speed. If you are using too much resistance it will cause you to move slower, and interfere with your technique. More is not always better, and it would be wise to start light and gradually build up over time.

For assisted drills, these exercises should not interfere with proper technique either. To have your arms flailing all over the place while performing a tubing-assisted run will not help you in games. It may apply when running from a burning building, but that likely isn’t what you’re training for. Moderation is the key here, as well. Start with light pulls, and strive to keep quality form while progressing to higher speeds.

7. Getting Stronger Can Help Build Speed

Speed comes from power, which can loosely be defined as strength generated quickly. Adding strength does transfer to moving faster, and some exercises are particularly helpful.

One-leg strength drills are often overlooked, but are great for building speed. You are always pushing off of one leg when running, and supporting your body on one leg requires strength and stability in many different muscles that do not get challenged in two leg drills, like squats and deadlifts. There are many variations of squats and lunges that you can perform to build one-leg strength.

This is not to say that all two-leg drills are useless, because Olympic-style lifts like cleans can build tremendous amounts of power. Plyometrics are also good to use, when performed properly. Two-leg exercises like these that help you absorb force will get you off the ground quicker with every stride. One-leg versions of these drills can be problematic at first, because they can lead to overuse injuries (like tendonitis) fairly easily.

Lower body training is not the only way to build speed in the weight room. Core and upper body strength help to maintain proper torso alignment. They also help to generate faster arm action, which in turn forces the legs to turn over faster to increase stride frequency.

8. It Is A Long-Term Process, Requiring Dedication And Patience

It has been said that speed is a trait you build from year to year. More so than any other skill, it requires you to take the long view when it comes to seeing results. Impatient athletes who want to be faster overnight will quickly grow frustrated with the process. Unfortunately many give up too soon, not persevering to reap the vast benefits of proper movement training.

In any season when you are not playing a sport full time, you should dedicate at least three 30 minute workouts per week towards speed development. Unless you are already knowledgeable on the subject, find a quality coach in your area who can teach you how to move efficiently in your sport. Armed with the right information, and a stubborn desire to hang in for the long term, you will get that extra step or two you need to take your game to the next level.

Source by James Herrick, Jr

11 Jul

If you want to get the most gains from your build muscle workouts then you need to read through this entire article very carefully. These are some of the methods which led me to gain 25 pounds of muscle in about 3 months. Those results ARE possible for you (even if you are a hard gainer like me). I hope these methods lead you to the same success as they did for me. Enjoy.

Build Muscle Workouts – For Maximum Gains

Bagels and Protein Powder

If you want to build a lot of muscle (and don’t want to wait forever to see the results) then you need to stock up on bagels and pure whey protein powder. These will give you the two basic building blocks for building muscle…carbs and protein.

You may be wondering why I am speaking about your diet in an article focuses on workouts. But it is because your diet is MORE important to your gains than even your workouts. Without the proper diet you will severely be wasting your time and efforts in the gym.

Less is Better

Again, we are focussing on building muscle mass in this article. If you want to build muscle TONE rather than mass, you should probably check out another article.

Anyways, if you want to build the mass, then you need to work out no more than 3 times per week (2 times is best). This will allow your muscles maximum recovery time to take advantage of the abundance of protein and carbs you have given it.

Make sure each work out is a complete battle on your body. Lift until failure with each and every set and lift the weights slowly (this takes away any momentum you could use to lift the weights – therefore not allow you to decrease the load on your muscles and reduce your potential for gains).

Source by Tony Bardo

11 Jul

The goal of a muscle building program is to build muscle, so when you examine a potential program, you need to ask yourself, "Is this program geared to helping me build muscle?" Let's look at some key aspects to consider in picking your program.

Cardio vs Weight Bearing Exercise

If it is a program that has a lot of cardiovascular exercise in it, but not a lot of weight training or other exercises that are going to stimulate muscle growth, then give you the results you are looking for, then maybe that is not the right program for you. Look for one that is 70% weight training and 30% cardio, or maybe 100% weight training and look to get your cardio exercise outside of the muscle building program.

Time Commitment

Another thing in choosing a muscle building program that is right for you is that you need to understand what your level of commitment is going to be. If you are willing to put some other activities on hold to make time in your schedule for an exercise routine, then that is the level of commitment that you are making to the program. Look at the different programs with an eye to how many days a week you will need to devote to the program. It may be that a shorter time cycle commitment would be better in the beginning, as you grow in capability you can make adjustments as needed. This is particularly useful if you end up specializing in training certain muscle groups that are not being as responsive to the baseline program.

Variety of Workouts

The next thing in terms of picking a muscle building program that is right for you is the routines needs to provide some variety in the types of exercises that you do. If you start out with five upper body exercises and four lower body exercises, and you never vary those exercises, then it is likely that you will reach a plateau or be stagnant in some way. That's not good because the goal of your program is to increase the size and strength of your muscles, not be stagnant. So, it is important to look for a program that has some variety to it.

Training Equipment

The last thing is that your building building program could be using weights as your training tool, or exercise machines such as what you would see at a fitness center or health club. You may also be using exercises that depend on your body weight as resistance for exercising your muscles. Any and all of these are potential ways to execute the exercise program that you are looking at. The key is to be aware of these different elements when choosing an approach that is right for you.

Keep these items in mind as you look at different programs, make a selection based on the criteria that you determine is the most important. Then go ahead and get started. If you use that workout for 1, 2, 3 months and find that it is getting a little stale and need to explore something different, do not be afraid to make a change. At least you laid down some parameters, evaluated some programs, made a selection and got started. That is the key, if you never start, you will never move toward your goals. Make sure the muscle building program you start is going to help you based on what your goals and objectives are.

Source by AJ Sylvester

10 Jul

From super body building stars like Ronnie Coleman and Becca Swanson to everyday people who want to look strong and toned, biceps workouts loom large. They are an important part of an overall body sculpting plan. For those men and women who want firm looks but not super size biceps, regular moves done with smaller weights will sculpt without building more muscle than is desired.

The biceps is the large muscle that forms the top of the upper arm. The triceps form the underside. When admirers ask someone to make a muscle, it is the biceps that get flexed. The bulge of muscle gets bigger when it receives regular exercise. Ladies and gentlemen, get ready to flex your guns.

Exercise for any part of the body does not have to be complicated to be effective. Regular biceps building should take place for the best results. Plan to train your biceps two to three times each week. Trainers do not recommend daily workouts for any one muscle group. The body needs time to recover in between training sessions.

Start the biceps workouts with warm ups. You can go through some of the movements you will use during the regular workout but with lighter or no weights. A warm up gets the heart pumping and prepares the muscles for intense work.

A barbell curl is one basic but effective exercise to develop the biceps. Stand and pick up the barbell with both hands, palms facing up. Keep your arms shoulder width apart. Bring the bar up to your chest, bending your elbows as you go. Bring the bar back down. This counts as one repetition.

Since it is important to keep the back straight and stable, some trainers recommend doing barbell curls with your back braced against a wall. This will help prevent your body from swaying. You want to focus on your biceps and not involve momentum in lifting the barbell. Start with eight to twelve repetitions, resting after each set. Aim for three to four sets per workout. Adjust the amount of weight based on how easy or hard it is to complete 12 reps. And again, if you want to tone rather than build big muscle mass, keep the weight load light.

Other standard exercises for the biceps include hammer curls and chin-ups. These three basic moves alone will build your biceps when practiced on a regular basis. After your workout, stretch your biceps. Hold onto a wall or squat rack, then slowly rotate your shoulders and upper body forward. You should feel a slight stretch in your upper arms. Practice your biceps workouts regularly and follow a healthy diet, and you will look more muscular in a matter of weeks.

Source by Russell Strider

10 Jul

Physical training can be a fat burning workout every time you train.

A lot of people are interested in losing that stubborn, unwanted fat … and are in search of a good fat burning workout.

Burning fat is one of the major reasons people participate in a physical training program … They want to burn fat to look better.

What I am going to propose is that in order to get the most qualities to burn fat out of your workout you have to make a shift in training mentality.

Instead of looking at a workout to burn fat as a way to look better … View burn fat as a way to perform better.

Just forget about looks for a second … and view your physical training as strictly a way to improve performance.

Losing unwanted and unneeded fat will definitely improve physical performance.

This shift in workout mentality will guide you to choose strength, conditioning and fitness exercises and methods that will develop into excellent workouts.

I am not going to give you a workout … I am going to teach you how to make every time you train a fat burning workout.

First of all, let me tell you what I do not think is a workout to burn fat …

You go to the gym, warm up, do sets or circuits of strength training, do 20 minutes of "cardio" in your "fat burning zone" and then cool down.

I also do not think this is a workout to burn fat …

You go to the gym, warm up, do 20 minutes of "cardio" in your "fat burning zone", do sets or circuits of strength training and then cool down.

These two examples sound like the workout programs of 98% of the people reading this … Are you one of them?

If those two scenarios were the keys to burning fat … Why are you still looking for a good fat burning workout?

OK … so what is an effective fat burning workout?

For an effective fat burning workout you need to blur the lines between strength training and metabolic condition and add intensity.

Let me explain …

Most people do not think of strength training as a fat burning workout … mostly because they are doing body building isolated movement exercises at a pace that does not get the cardiorespiratory rates up and keep them up.

This is usually the same group of people that think the best "cardio" comes from extended, constant rate aerobic exercise in the fabled "fat burning zone".

But let me suggest this … If you combined lifting weights and cardiorespiratory exercise and performed them at an intensity and pace that got your cardiorespiratory rates up and kept them up you would have everything you need for an excellent fat burning workout.

What would this type of intension strength and conditioning workout accomplish …

1) Development of lean muscle that would burn more calories for maintenance in the future.

2) Improvement of cardiorespiratory endurance, allowing you to work out harder in the future and burn more calories.

3) Increase in metabolism so that you would continue to burn calories for hours after the workout.

4) Allow you to accomplish a strength, conditioning and fat burning workout in a fraction of the time of separating the workouts.

5) Teach your body to function as one complete unit and to use strength and cardiorespiratory endurance simultaneously.

If you are concerned with improving overall strength, conditioning and fitness performance … Then you need to drop that unwanted fat that is keeping you from reaching your potential.

Ironically, if you concentrate on performance improvement by adding intensity and variety to your workouts and blur the lines between strength training and conditioning training, you will see superior fat loss than programs claiming to target fat loss.

Start training for physical fitness improvement and every workout will become a fat burning workout.

Just think of what you can accomplish in sport, work and life activities when you develop a body that performs as good as it looks.

So, do not train for appearance.

Train for performance … and the appearance you want is sure to follow.

Source by Eddie Lomax

10 Jul

If you have been a subscriber to my newsletter for some time, you know that I’m always trying to give you ways to make your workouts more interesting and fun, while also stimulating big-time results. Don’t you agree that your training should be fun? This is what separates the people who jump on and off the “fitness bandwagon” a couple times every year without ever making any real progress from the people that actually adopt a true fitness lifestyle and finally achieve the body they have always wanted. Make it interesting, make it fun, and make your fitness a priority, and you’ll have the body that you want.

What I have noticed over the years is that many people will train regularly for a few months and then will either get bored with the same old weight training and cardio routines, or will get discouraged because their progress comes to a grinding halt after a while. In my opinion, I don’t think your workouts ever need to get boring or stale. You just need to have an open mind to the huge world of various training styles and techniques that are out there. Seriously, there are so many different and fun training styles out there, that there is no reason you should ever get bored with your workouts and give up on that lean ripped body that you’ve been looking for. Also, mixing in various training styles builds stronger joints by reducing repetitive movement pattern overload and varying your training stressors.

Now before I start with some of my favorite non-traditional training styles, I will state that I think one of the best ways to achieve a lean, muscular and healthy body is through a consistent weight training routine with free weights. You can choose to integrate some of these alternative training techniques with your weight training routines on the same day, as alternative workouts on separate days of the week, or even as separate training cycles where you try some of these techniques for several weeks at a time before cycling back to a traditional weight training workout. Try some of these training styles out and you’ll be on your way to never being bored again with your workouts…and your body will thank you with muscles popping out that you never knew existed!

Alright, here are some of my favorite non-traditional training techniques:

1. Staircase Workouts – This is great because stairs are everywhere. You can go to a football field and do stadium stairs, any building that has stairs like a hotel (most people take the elevator, so you will not even have many people looking at you while you’re working out), or even the stairs in your own home. For an awesome full body workout, try mixing stairs sprints with an upper body exercise like pushups or pull-ups. If done with a high enough intensity, stairs workouts help to create changes throughout your entire body due to the muscle building and fat burning hormonal response and metabolism increase that you get through working the biggest muscle groups in your entire body. If you thought that going up and down the stairs was the only way to get a good stairs workout…think again. My fellow trainer and friend, Virgil Aponte, has developed a website that focuses on creative stairs workouts using all kinds of exercises you never would have thought of before. You can find out more info on stairs exercises workouts at my ‘fitness products’ page at truthaboutabs.com at the link below.

2. Wind Sprints and Hill Sprints – Find any open field in a park or athletic field and try 50, 75, and 100-yard all-out wind sprints. After each sprint, rest long enough to catch your breath before the next one (generally 1-2 minutes). Try workouts of anywhere from 6 to 20 wind sprints for a great “cutting” workout. Also, if you have a hill nearby, hill sprints are also great workouts. Sprint up the hill as fast as you can and walk down for your rest interval. Repeat until you’re whooped (a 20-30 minute hill workout is plenty). These sprint workouts are so amazingly effective at changing your entire body for the same reason as stairs exercises…by powerfully working the biggest muscle groups in your entire body, you greatly stimulate your metabolism while simultaneously increasing your fat burning and muscle building hormones.

Just look at any world class 100-meter sprinters and notice how ripped-to-shreds those guys are. Now compare that to the emaciated weakling physiques of many marathoners, and you’ll see that sprinting is where the action is at for a healthy, ripped, powerful body! Now I don’t want to upset all of you distance runners out there. Hey, if distance running is something you enjoy, then go right ahead. But don’t say you’re doing it for the health benefits, because I might just have to disagree. You can read my full story on why I believe variable intensity training is far superior to steady-state endurance training in one of my other ezinearticles.com articles at Cardio-Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!

3. Kettlebell Training – If you’ve been reading my articles for some time, you’ve probably heard me praise kettlebell training many times before, but I will have to reiterate that it has been one of the best training methods that I’ve ever tried and has taken my physical capabilities to a whole new level. Kettlebells are an alternative type of free-weight training instead of barbells and dumbbells. Their unique construction and weight distribution (basically a cannonball with a handle) allows for a whole different realm of exercises that’s available compared to dumbbells and barbells. Kettlebells have been typically used for training hard-core athletes, military units, martial arts competitors, and other tough individuals, but there is no reason that anybody looking to get stronger, bigger, or more cut can’t learn the exercises and benefit from them.

It’s been a little over a year now since I’ve incorporated kettlebell training into my routines, and I’ll admit that I’m hooked for life! At between $100-$150 per kettlebell, they are definitely not cheap, but they are well worth the money. Just one or two kettlebells and you’ve literally got yourself an entire home gym that you can use for the rest of your life…worth every penny in my book! If you want to give these body-hardening kettlebells a try, you can find more info at my ‘fitness products’ page at truthaboutabs.com at the link below.

4. Bodyweight Workouts – For a change of pace, try adding to your routine one or two workouts a week at home with just bodyweight based exercises. These can be great because you can get a high intensity workout done in only 15-30 minutes without having to go to the gym on days that you might not have time for a trip to the gym. Try alternating bodyweight squats, pushups variations, lunges, and floor abs exercises continuously for 15-30 minutes. Try to take very short rest periods or none at all to really amp up the intensity since this will be a brief workout. If you’re more advanced, you can even incorporate more challenging exercises like handstand pushups, one-arm pushups, and one-legged squats into your bodyweight training routines.

5. Ring Training – This type of training basically uses portable gymnastic rings that you can take anywhere with you. You throw the straps up over any high bar like a pullup bar, the top of a power rack, or even over a football field goal crossbar. Then you can quickly adjust the rings to do exercises like ring dips, ring pushups, ring pull-ups, hanging leg raises, horizontal body rows, L-sits, and more. Dips and pushups on the rings are my favorites and the rings really make them a hell of a lot more difficult, while also incorporating your stabilizer muscles to a much greater degree. The rings allow your joints to move in a more natural pattern and can help you prevent or even recover from shoulder injuries. Personally, when I try dips on a normal dip stand, it hurts my shoulders. However, dips on the training rings feel perfect, and also give me a much better muscle pump. The training rings are one of the best training devices I’ve ever bought. Give them a try…I think you’ll like them if you’re up for a challenge. I found my rings, which you can hang up easily on a power rack, pullup bars, or at a park, at ringtraining.com.

6. Swimming – A great full body workout that stresses the muscles and joints in a much different way than most resistance training. Incorporating swimming workouts once or twice a week into your normal training routines can really enhance your physique. I recommend trying a “sprint” style swimming workout, which will help more for building muscle compared with endurance long distance swimming. For sprint style, swim as hard as you can to the other side of a 25-meter or 50-meter pool (or sprint swim similar distances in a lake or the ocean if you like to swim outdoors). Rest enough to catch your breath between sprint swims (about 20-40 seconds). Try to keep the rest intervals fairly short with swim sprints. You can also mix different strokes (crawl, breaststroke, sidestroke, backstroke, butterfly) on each swim sprint. I’ve found that sprint swimming gives me a great muscle pump (especially in the upper body), without any soreness the next day as is typical with weight training. This is because swimming has no eccentric movement (the negative portion of a lift), which is what causes muscle soreness. Keep in mind that even though swimming works your muscles well and is a nice alternative workout to mix in once or twice a week, it does not strengthen your bones. You still need to do regular weight training to do that.

7. Sandbag Training – This form of training is a nice variation to mix in with your strength training. It works your body with an unstable object, which makes muscles that might normally be neglected get in on the action to perform the movements. I’ve been mixing some sandbag training into my routines for over a year now, and I’ve found it is a very intense method of training that works your muscles in a different way and gets you huffing and puffing like crazy. You can make your own sandbags to train with by filling various sized duffle bags with sand, or you can use those construction type sandbags that come in several shapes. Sandbag exercises can be done as squats, cleans, presses, lunges, shouldering, throws or heaves, carrying up hills, etc. Make no mistake, training intensely with sandbags will get you ripped in no time flat! I’ve actually found an entire book devoted to sandbag training, which gave me some great ideas for doing sandbag based workouts. If you’re interested in this type of training, you can find more info at my ‘fitness products’ page at truthaboutabs.com at the link below.

8. Mountain Biking – As you may have figured by now, I’m not a proponent of steady pace endurance exercise, but rather, highly variable intensity exercise that works with bursts of exertion followed by recovery intervals. Well, mountain biking fits this bill perfectly. You get the leg pumping exertion during the uphill climbs, while also getting the adrenaline rush of the downhill acting as your recovery intervals. Mix it all together and you get a super-fun, high-intensity, leg burning workout that will melt fat off of your entire body and build awesome legs at the same time. The climbs can be tough and will challenge you both physically and mentally as you pump away trying to make it up steep hills without having to resort to getting off of the bike. Then after you make it up the challenging climbs, you get rewarded with the adrenaline rush of flying down steep hills while jumping off of boulders and logs and trying not to stumble or fall off the bike. It’s such an addicting thrill…I love it! See, who says that working out has to be boring!

9. Indoor (or outdoor) Rock Climbing – This is yet another fun way to get in a great workout that will also challenge you both physically and mentally. Indoor rock climbing gyms have starting popping up all over the place in recent years and will be more accessible than outdoor rock climbing to most people. Rock climbing is a great workout for your legs, arms, shoulders, and your entire back. It also really works your grip strength and forearms like crazy. Whenever I go indoor rock climbing (which is only on occasion), my forearms are sore for about 2-3 days afterwards. Give it a try if you’ve never done it…it may be just what you’re looking for to spice up your fitness routine.

10. Stick Wrestling – This is a killer full body workout and can also be a great competition between you and your friends. This is probably more of a guy thing for most people. You could even come up with your own “fight club” and have stick wrestling competitions with your buddies to see who is toughest. There are actually sticks designed specifically for stick wresting, but you can even just use a strong broomstick cut down to about 30-36 inches long and taped up with some athletic tape to prevent splinters. For your stick wrestling workout, stand on a soft mat or carpeted area (or grass if outdoors), match up with a friend or foe. You’ll both grab the same stick toward the ends with your hands on the outsides of your partner’s hands, on the inside, or staggered. Then you simply push, pull, jerk, and thrash your opponent around trying to knock them off balance until they either fall or lose their grip of the stick…and you win that round! Be careful not to get the stick up high and knock each other in the face. Use common sense. You can do this in 1-2 minute rounds or just keep going until someone gives up. Be creative and keep going until you’ve gotten a killer workout. Your forearms and legs will be screaming!

11. Strongman Training – This type of training is a little more hard-core, but it’s a blast for those who are into trying something different. The premise is based on the types of exercises competitors perform in the “worlds strongest man” competitions. If you have a yard, you can even set up some of these exercises in your yard and do some outdoor workouts to have a little fun. Your neighbors will probably give you some funny looks, but it’s fun, so who cares! You can get one of those giant tractor tires and do tire flips (which is basically a deadlift followed by a push-press). You can also try your hand at log lifts, boulder lifts and carries, keg lifts and tosses, weighted sled dragging…anything that involves pulling, pushing, lifting, or heaving any types of odd objects. You don’t need to be a monster to enjoy this type of training…just handle whatever size objects are challenging for your individual strength. Strongman training works your entire body in a very intense fashion and could easily spark some new results. If you’re interested in finding out more ideas for strongman training, check out my ‘fitness products’ page at truthaboutabs.com at the link below.

12. Rope Climbing – This goes back to the old high school days of climbing the rope in gym class. Seriously, if you have access to a rope, either at a gym or somewhere outdoors, rope climbing builds a powerful and ripped upper body like no other exercise. A great way to incorporate rope climbing into intense workouts is to do a climb up, then lower yourself back down. Then while your upper body is recovering for the next climb, you can do a lower body exercise like squats or lunges, or go up and down stairs. Keep alternating the upper body rope climbs with the lower body exercises in between and you’ll get one hell of a full body workout.

13. Bag Boxing – You can use a heavy bag, a speed bag, or even one of those rebound bags to get a great workout. Among the three, the heavy bag is the best all around full body workout, while the speed bag will test your rhythm and timing and give you a great upper body workout. If available at your gym or if you have a bag at home, try mixing these in as a good warm-up or as an intense finish to your strength routine.

14. Rope Skipping – You can’t beat rope jumping as a great full body exercise. I like to use it as a warm-up for my weight training workouts. I prefer to use the really cheap “speed” ropes with a plastic rope instead of a fabric rope. Once you get good, you can jump rope much faster with the plastic ropes than the fabric ones, which will allow you to get a more intense workout. And don’t mess with the weighted handle ropes…they’ll just slow you down. Your goal is speed when rope skipping. Try mixing together two legged jumps, one-legged jumps, arm crossovers, double jumps (rope passes under feet twice for each jump) to keep things interesting and increase the intensity. Also, try alternating 15-20 second high intensity bursts where you jump as fast as you possibly can, followed by 15-20 second recovery intervals where you jump slowly to get ready for your next burst. Keep repeating until you’re whooped, which might happen pretty quick!

15. Jumping exercises – squat jumps, box jumps, lunge jumps, and broad jumps are some of the best ways to incorporate explosive jumping exercises into your routines. The explosive and powerful nature of jumping exercises works your leg muscles in an entirely different way than most normal slow grinding strength training moves. I’ve even seen a university study cited once that found squat jumps to elicit the greatest testosterone response of all exercises studied. That means more muscle and less fat on your entire body, not just your legs. Try super-setting jumping exercises with upper body exercises for some really intense workouts.

Well, I hope you’ve enjoyed all of these ideas for ways to really shake up your workouts and make them fun again. I know some of them may seem a little “out there”, but open your mind to the possibilities and you’ll never be bored again…and your body will respond with new found results!

Source by Mike Geary

10 Jul

Are you interested in losing weight for good? If you are, have you heard of weight loss cleanses, also commonly referred to as colon cleanses? If you have not, you may want to take the time to examine them. Cleanses are mostly used to remove unwanted toxins from the body, but they are also used in weight loss.

There is harmful plaque and built up waste inside everyone. To keep us from getting sick and to be able to maintain a healthy body weight you must get rid of it!

If you do not, it will cause you to not be able to lose weight, regardless of how much you diet and exercise, and it will always make you sick and kill you. Many diseases are caused from our insides being clogged and too many toxins in our bodies. This includes obesity.

There are also harmful Parasites in our bodies. If they are left to live and breed inside your stomach, small and large intestines and colon, they will always cause you to be bloated, gain lots of weight, get sick and take many years off of your life.

They use your body as a storehouse and can live and breed by the millions. But you can flush them out and renew your body and health.

Many people have tried diets and fitness routines, probably just like you. And just like you, they have failed miserably time after time. But then they found out the TRUTH about toxins and dangerous chemicals that sent in Plaque .

Source by M Peter

10 Jul

There are two things that you need to consider if you want to look good this summer. Your diet and your exercise. Only by paying attention to both you can make this summer a great summer.

Your diet needs to be lighter. Cut out all that meat, especially the really fatty one. Instead go light, have more vegetables. You want to BBQ then learn how to BBQ vegetables and fruit. Make sure you have some tropical fruits around for the sunny and warm days. Nothing cools your body down like some tropical fruit. So, keep your eating light overall. Have fruit and some whole grains for breakfast. For lunch and dinner have grains and vegetables, sometimes a little oil but whenever you eat, eat light. Eating too much does not feel good when the sun shines down on you. The best way to eat light is by having five to six smaller meals a day instead of three large ones. Feel the summer by using some colorful fruits and vegetables.

As to exercise make sure you get in early. Do not wait for the summer to be as hot as it can be. Start early by finding a group you want to go hiking with, or find some friends to go biking together. Another great sport for the summer is swimming. Get a membership to a local pool and start using it. Make sure all your equipment is ready to go. Maybe you still got to clean you in-line skates or polish your bike down. Pump some air in those tires. A great summer exercise is to join a local sports team. Often times they have local softball teams or basketball. Find out now so that you can start right when the first training begins. One thing you have to do for certain. Set yourself a goal. This can be walking for a certain amount of minutes or steps a day or it can be to really get into a certain sport this summer. Whatever it is, be committed to it and let everyone know. Exercise is only half the fun when you're doing it by yourself.

Source by Alexa Cooper

10 Jul

Managing weight means exactly that. Instead of looking for a quick fix off the shelf we need to understand some basics about how our body works and give it what it needs to perform naturally.

Two key factors in successfully managing weight are correct nutrition and appropriate exercise. Weight loss results from the intake of fewer calories than your body uses and weight gain results from the intake of a greater number of calories than your body uses, but what role does exercise play?

The type of exercise you do can improve your body's ability to burn fat. When exercising to lose weight, you need to focus on a cardio vascular program that will achieve a maximum heart rate of 70%, providing you already have a reasonable cardiovascular fitness base.

For fat loss, a program of resistance exercises should be done with repetitions of 15 and above because this will improve the endurance capacity of the muscle. Before embarking on an exercise routing in managing weight, a person should consult their physician.

The second key factor in managing weight is good nutrition. When we were young most of us never worried about our nutrition, but as we get older, it is essential that we watch what we feed our bodies. We should be careful to avoid foods with saturated and trans-fats as well as to stay away from beverages high in sugar like sodas.

Water is quite possibly the single most important catalyst in losing weight and keeping it off. Water suppresses the appetite and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase while an increase in water intake can actually reduce fat deposits.

Most of the processes in the human body completely completely on the availability of proteins to work and when we exercise lean muscle mass is broken down, so although you may lose weight, it is through the loss of healthy muscle mass and not due to the burning of excess body fat.

Mistakes made through the intake of carbohydrates and fats, are easily reversed and corrected, but mistakes made with protein, build right into your structure, and will hamper the reaction, and performance of the body for a long time, so it is imperative to ensure that the body gets a supply of good quality protein.

Source by Nivag Retilob

10 Jul

Has this happened to you? You got connected with a health and fitness guru and have been following their prescriptions to a better life. They have sold you on the idea of eating only carbohydrates from a good source. One of those good sources came highly recommended and you have been eating Ezekiel Bread for a while now.

You’re at the gym one day, having a great workout and making a new friend. As you chat about your eating habits, this new friend swears by Dave’s Killer Bread. Now you are wondering if perhaps you could make a better choice for your carbohydrate sources by switching to Dave’s Killer Bread. As you ponder this new thought, you hear the voice of your current health and fitness guru in your head speaking to you about how Ezekiel Bread is the only way. What do you do? Well, that is where I am able to help you. I’ve wondered the same thing myself and went about looking into the similarities and differences. I’ve made my choice and you can make yours.

Let’s take a look at what the breads have in common. They both use “all organic whole grain” sources for their ingredients and that is a great thing. They both use sea salt in the bread making process. They both offer several varieties of bread for you to chose from. You know what folks say, “variety” is the spice of life. So both breads bring that spice to you. Both brands make a multi grain bread, a whole wheat bread, and a multi seed bread. Both breads are carried in only certain stores making their availability limited. Many big chain food stores will carry either one or the other brand.

Now let’s take a look at the differences. All breads from Food For Life (manufacturers of Ezekiel Bread) use only sprouted ingredients and no flour of any kind in any bread. Dave’s Killer Breads use either cracked, crushed, cultured or rolled whole grains for their breads. So, which is better? That is debatable. It is believed that sprouted grains are more readily digested by the body. If you do have trouble digesting grains, this may be a slightly better choice for you. Beyond digestion the differences are negligible.

Food For Life offers five varieties of bread: 7 Sprouted Grain, 3 varieties of Ezekiel Sprouted Whole Grain (Flax, Low Sodium, & Sesame), and Sprouted Whole Grain&Seed. Dave’s Killer Bread offers eight varieties of bread: 21 Whole Grain, Good Seed, Power Seed, Blues Bread, Cracked Wheat, Sprouted Wheat, Good Seed Spelt, and Rockin Rye.

All of the five varieties of bread from Food For Life do not use any sugar of any kind. All of the 7 varieties of Dave’s Killer Bread use either organic dried cane syrup or organic cultured wheat (or both) as a natural preservative. For any of Dave’s breads the amount of sugar added averages 4 grams per slice. For those of you cutting carbs to get that ripped body ready for the stage, you may want to choose bread’s from Food For Life exclusively in that 12 week pre show prep time.

All of the five varieties of bread from Food For Life do not use any oil, while three varieties (Cracked Wheat, Blues, & Rockin Rye) of Dave’s Killer Bread do use a small amount of organic expeller-pressed canola oil. This small amount of oil in those two breads add a negligible amount of fat to the bread.

The final difference between the breads is the serving size. All breads from Food For Life have a standard serving size of 1 slice equal to 34 grams. All breads from Dave’s Killer Breads have a standard serving size of 1 slice and the grams vary from 42 grams to 50 grams, with the typical being 45 grams.

With all of that great information at hand which bread are you going to choose? There is one more factor to take a look at and that is the cost to purchase a loaf of bread. On average most stores that carry either of these breads will charge you just under $6.00 for a loaf of bread. That is on the high side as far as breads go.

For me, this is the major factor in my choice. Both bread companies make a comparable good carb source bread. My local Costco store carries a few varieties of Dave’s Killer Bread and because they can make a large bulk purchase they also offer the least expensive pricing for a loaf of bread. On average I pay about $3.75 for a loaf of Dave’s Killer Bread. So for now, I’m a Dave’s Killer Bread fan.

Source by Jen L Thorne

10 Jul

What does ideal fitness really mean?

With the vast amounts of advertisements promising to get you into shape, it's no wonder we have so many different ideas that define fitness. It does not help that all of those advertisers are in the fitness business to make money because they only tell you what they want you to hear. Unfortunately, that leaves many of us at a loss to understand what fitness really means.

Putting a one-size fits all definition to fitness is difficult because it can mean many different things to many different people. For instance, a bodybuilder may be interested in lifting weights to build muscle where a marathoner would spend most of his time on the track, increasing his lung capacity. Therefore, to define fitness we must understand the definition is ever moving, changing on an individual basis based on needs and needs.

To have ideal fitness, you should have a firm grass on strength, endurance, stamina, flexibility, speed, and balance. While it is not reasonable to expect yourself to be well skilled in all areas, striving to reach an acceptable skill level in each would be plenty.

Many athletes have great talent in certain skills but find themselves lacking in others. The shear fact that they workout and train as hard as they do give them an edge in all areas. Being able to perform these skills fluidly and without issue is the true meaning of ideal fitness.

For the average non-athlete, getting into great (or even good) physical shape may seem out of reach. In this case, determination and motivation go a long way. Daily training to develop strength, speed, and agility will allow you to run faster, throw farther, and lift more weight than looks possible right now. Putting a plan action into play with a program designed to be hard but not impossible is the key to getting yourself into shape.

If after a few months, you do not notice any changes or the changes you were making grow stagnant, then you will have to revise your program. This holds true for athletes as well as the "average joe." You do not have to be an NFL running back or an Olympic gymnast to be in shape, you just have to work hard and train smartly. And that is something that anyone can do.

Source by Maricar Wing

10 Jul

As many countries pay substantially lower taxes than in the UK, the benefits from this perspective are tremendous, and this is one of the reasons why there is a high demand for QROPS in Guernsey and other locations where taxes are low. Apart from reduced rates of taxation on regular pension withdrawals though, there are many other benefits.

Tax Savings

There are various tax advantages that QROPS have when compared to UK pensions. Firstly, you can take out a non-taxable lump sum from your QROPS pension of up to 30%, or sometimes more subject to the rules and regulations of certain jurisdictions. Additionally, if you are leaving your QROPS pension to your dependants after your death, it will not be liable to inheritance tax.

In terms of the tax payable on your pension withdrawals, you can chose to invest your pension in an alternative country where taxes are low. If you do this, you will also be liable for taxes in the country where you are resident, but this could still work out cheaper than paying taxes that are applicable to UK pensions. It is worth bearing in mind that the full QROPS benefits will come after you have been away from the UK for five years. This is because prior to that period HMRC will still have to be notified of any withdrawals against your pension.


As well as tax savings, if you have a QROPS pension you will be able to chose from a wider range of investments for your pension fund. There are worldwide opportunities for a variety of investments such as bonds, property, hedge funds, gilts and equities. If you want to familiarise yourself with the types of growth opportunities available, your QROPS advisor will be able to offer advice.

Currency Exchange

There are also savings to be made in terms of currency exchange. If you are withdrawing your pension in the country where your QROPS was set up then you don’t have to transfer sums of money from the UK into your overseas account. That means that if exchange rates vary, the amount you receive will not be reduced as the currency will be the same. You will also be free from service charges for exchanging your currency.

However, should you wish to withdraw money from your QROPs in a different currency, you will also have the flexibility to do so. You may also have the option to set up your QROPS in an alternative country, but with an arrangement to withdraw your pension in your currency of choice.

The amount of benefits will vary depending on the country where your QROPS pension is established and on the amount invested, but the advantage of all QROPS schemes is that you have the flexibility to decide where, when and how you take your benefits. There are thousands of QROPS schemes available throughout the world and a qualified Qrops advisor will be able to advise you on eligibility, which schemes are suitable for your personal circumstances and which will be the most beneficial for you.

Source by Jamie Soadlie

10 Jul

Most of us love outdoor games and recreation. Basketball, baseball, soccer, tennis, you name it. But if you are interested in playing without having to go out of doors, then ping pong or table tennis is for you.  It has the same basics with tennis but instead of playing in the court, you are playing it on a green table. The net is the boundary between you and your opponent.  The aim of the game is to toss the ball towards the area of your opponent and it should touch down on his or her table and he or she has to hit it back to your side of the table to create a steady game. The score is up to 12. When a player fails to hit it and toss it back  means a score to his or her opponent. If the ball hits the net, the player who tosses it towards the net losses his move.

A ball that hits the edge is considered foul. The game just goes on and on and the first player to score 12 or Love, a ping pong term, wins the game. As you play, you are unknowingly disciplining yourself, your hand most of all as you maneuver your strokes so that the ball stays inside the play area. Because in table tennis, the table has a limited space, you have to be extra alert on where your ball will land, thus disciplining your stroke and your strength as well. 

Ping pong or table tennis is quite an enjoyable sport. Anyone can play the game. It is best when the weather prevents you from going outdoors. Why not take up ping pong and play it indoors? Whenever day to day stress seem too much to bear and you just want to loosen up, get up, grab that handy racket and head to your green table with someone for a healthy, relaxing game of ping pong.

Source by Sonia Llesol

10 Jul

When you're trying to have success along with your weight loss food regimen plan, one thing that you should make sure that you are not overlooking is getting in sufficient protein. Not solely does protein increase your metabolism so you can burn more calories all day lengthy, but protein is also going to be essential to protect your lean muscle mass over the lengthy haul.

Sadly though, protein is the one thing that most ladies struggle with both as a result of they do not know which foods to eat which can be rich in protein or they only do not choose the taste.

Let's take a look at some easy and quick methods that you should use to increase the protein content material in your food regimen so to move nearer to your goal.

Mix Yogurt With Cottage Cheese

Whereas yogurt is definitely nice snack to eat and will offer you some protein, it is not nearly as high in complete protein content material as cottage cheese. Many individuals dislike the taste of cottage cheese on its own however, so instead, try mixing it along with your favorite model of yogurt.

High this with some recent berries and a tablespoon of flaxseeds for some wholesome fat and you'll have a nutritious and satisfying snack.

Put together Oatmeal With Milk

A second option to increase your protein intake during the day is to arrange your bowl of oatmeal with some milk somewhat than water. Milk contains approximately ten grams of protein per cup, so if you happen to use half a cup making ready it and then pour the opposite half a cup on high after it's cooked, you may have a more balanced breakfast meal.

Milk is also vital for supplying your body with the mandatory calcium needs for sturdy bones, so that's a secondary profit you may get from this.

High Your Salad With Salmon

Another fast and easy option to really increase the protein content material of your day is to high your lunch salad with some canned tuna or salmon. Each are nice sources of protein and take simply seconds to prepare.

As an additional advantage, they're going to short liven up your salad as well.

Mix Protein Powder Into Baked Foods

Lastly, the last fast tip to get more protein in your food regimen is to mix in some protein powder in any of the baking that you are doing. Protein works nice when substituted for half the flour in most recipes including muffins, protein bars, and even cookies.

The added flavor will even help improve the overall taste of the food as well. So do not let this area of ​​your food regimen fall quick any longer. If you want to see the best possible weight loss success, you bought to be pairing a properly designed fat burning food regimen with a fat burning supplement comparable to Phen375 . When used together, the approach simply can not be beat.

Source by Susan R Adams

10 Jul

Bum exercises are they effective can bum toning exercises get you back that firm pert bottom.

In order for you to have the perfect bum you need to concentrate on the gluteus muscles these are the three muscles that make up your buttocks.

Like all muscles those in your bum need to be used and exercised if you are sitting down for long periods of time this can increase the likelihood of sagging and loss of shape.

We do not really use our gluteus on a daily basis but it is comparatively easy to get them firmed and toned.

Overall lifestyle does of course have an impact on all the muscle groups in our body poor diet lack of exercise with result in poor muscle tone including those in your bum.

There are however some simple steps you can take to get the bottom you desire walking especially up or down stairs is a cheap and very effective way of working your gluteus so next time you are going to take the lift or escalator think take the stairs and give your bottom a quick workout.

Exercises you should consider to target your gluteus include hill walking jogging dancing these give your gluteals a rigorous workout swimming is also an excellent way to tone and shape your bottom.

Remember a healthy well balanced diet regular exercise will not only give you that perfect bum but will help you feel and look better all over.

Always talk to your doctor or medical professional before starting a new fitness regime.

Source by Robert Orr

10 Jul

Injury prevention is a must for all levels of Marathon runner. If you are injured you can not do the training and if you can not do the training the chances of you reaching your potential will diminish something.

An often understated and overlooked vital piece of running equipment is your running shoe. A good running shoe will assist your progress and may prevent injury. There are 26 bones in the human foot. This includes 33 joints and over 100 muscles, ligaments and tendons. Your feet hit the ground on average 450-600 times per kilometer then it is no wonder that it is vitally important that you spend time selecting a running shoe that offers the best support in order to prevent injury when you are training for a half marathon. Old pairs of runners lose their cushion / spring / bounce. Consider getting a NEW good pair that suits the gait of your foot – it will work out cheaper than a few unnecessary visits to a physiotherapist in the long term.

Staying on the subject of feet, there is no point having the correct runners and the wrong socks. Football socks are designed for playing football. Tennis socks for tennis etc. Cotton socks are not the best way forward. The alternatives are much better materials for socks, sometimes synthetic blends. Synthetics such as polyester, nylon, acrylic and Lycra are Hydrophobic Materials. In lay mans terms- they do not hold moisture like cotton so making for a dryer foot. These are more expensive but are worth it in the long run. Some people are sooner to blisters – this might be the solution you have been looking for.

Continuing with the running shoe theme. For fitting – bringing a pair of socks you intend to train in (hint, hint for the above) to give you a proper fitting and feel for the shoe. Running shoes have to be broken in so do not go nuts on a long run with new shoes. Most likely you will get blisters. Break them in on 6 – 8KM patches. Takes about 70KM for a shoe to adjust to your running rhythm.

If you keep a training diary you will know when your shoes are broken in.

Source by David A Kingston

10 Jul

Dance Dance Revolution or DDR is an arcade style video game which is activated by the player's feet. It was first introduced in Japan as an arcade game back in 1998, This game is now extremely popular for use at home. To enjoy the real arcade experience of DDR at home, you will want to get yourself a set of the best metal DDR pads on the market.

To participate in the game, players have to be on a square metal mat with an arrow on each side. The Arrows move around the tv screen to the beat of the tunes, which are chosen by the player. As an arrow moves around the tv screen, the participant steps on the equivalent arrow on the metal platform. The games come with all the tunes incorporated into the software. As you play the game and improve your speed and scores, hidden songs will be uncoovered.

Dance Dance Revolution is perfect for anyone who likes to dance and is also up for a good challenge. DDR is also for anyone who is really fed with using a treadmill, static bike, or cross training machine. It is important to remember that before starting any new exercise regimen, you should get yourself cleared by your Doctor.

So, you have the game and you also have a set of the best metal DDR pads. You start to play the game and suddenly – you find are actually dancing. What else is happening? very likely you will be sweating a lot. This is great news – you are having fun and also doing cardio – how often does that happen?

If you like dance music and you want to add something to your life that is fun yet helps you to lose weight, this is the game for you! Do not waste any time, get hold of the best metal DDR pads and see how good a dancer you really are. As well as achieving a really good workout you will see your dancing skills quickly improving. You will also find that you have much better balance and coordination – all in all its a pretty good result from something which is actually fun to do. You can probably count on the fingers of one hand, how many times you have come away from the gym and have been able to say you had fun ……

Source by Lois Redington

10 Jul

Weight loss is a problem worldwide, with more and more people being class as over weight everyone is looking for a solution. Most people treat losing weight as a "quick fix" or a short term goal, however it is more complicated than you think. It can be as difficult to lose 5 pounds as it is to lose 50. Losing weight has to be treated as a long term goal, something that people should learn to control not just something to fix quick and hope you do not put the weight back on. Weight loss is attainable and sustainable with moderate diet changes and 20-40 minutes of effective walking five days a week. Your desired weight is only achieved through a balance of a healthy Lifestyle and regular exercise.

Weight will gradually creep back on and in many cases will go beyond the original starting point, leaving behind that familiar feeling of failure and even lower self-esteem and self-confidence. Controlling what you eat and regular Exercise is vital not only to a safe weight loss plan, but, is also critical to the general operation and well being of the human body. Your goals are not just dreams, they can be achiev if people are willing to stick with it in the long term.

Dieting is becoming a major part of peoples lives but by severely restricting their calories is the worst way to lose weight. Dieting and exercise alone do not always help you realize your weight loss goals, but they definitely are necessary in the fight against being overweight. Most diets only work on the conscious level; they disregard the unconscious and fight against the bodies natural protective systems. This means that your body is in a constant struggle between losing weight and keeping weight. This is due to a lot of diets focus on the external, such as food, and for many people diets do not work. Diets often do not take into account the benefits of exercise and by ignoring exercising it is leaving out the bodies natural system for losing weight.

Exercise, why you should do it, here is the bottom line, folks. Exercise and a reasonable nutrition program are necessary for all people, for their own lives. People need to exercise more and on a regular basis. This is because Exercise plays a more vital function than to just help you achieve "Weight Loss". Exercise stimulates your metabolic rate and it continues even when you have stopped doing it. Exercise has been shown to aid in weight loss by helping you burn more calories as well as lowering your blood pressure and increasing your HDL levels.

Dieting is a constant struggle for thousands of people. Losing weight is a process that takes time and is not always very easy. Weight loss is only achieved through a balance of a healthy Lifestyle and regular exercise. Your weight is attainable and sustainable with moderate diet changes and 20-40 minutes of effective walking five days a week. Exercise is an essential factor in losing weight and burning calories so everyone should participate exercise into their daily routine because regular exercise and a healthy balance diet leads to a thinner tomorrow.

Source by Jason Rabey

10 Jul

Description: This article intends to explain weight lose by fasting. Also, it tells that what sort of fasting is best for the first time. It will help to keep those healthy, who want to lose their weight by fasting.

Fasting is a unique way that has been effective to lose weight. In this way, your body can take a break from digesting food and your stomach gets clean. There are various types of fasts that you can do for lose weight. You can do a juice fast by using water fast, fresh uncooked juices. Water fast is not good for you if you are doing it for the first time. Although, it has cleansing benefits but it should adopt after juice fasting at least twice.

A juice fast is advantageous and positive for your health and it is easier to grip for the first time fasting. If you are not able to buy expensive juice, you can use home techniques to get fresh juice of fruits as well. It may not cost you heavily and if you are not able to make fresh juices for your fast then there are many juices available that are not expensive at all.

If you are fasting for the first time, you should go for three days fasting. However, you can extend it as long as you want. In this way you may come up with some positive results and your body may get a break from digestion process. Fasting is a way to give your body rest and you can drink as mush water or juices made of fruits and vegetable as you can. Still you can take weight reduce able tablets that are consists of natural ingredients and effective for weight lose.

Proactol is made with natural ingredients; it does contain a significant amount of natural and organic plant extracts. These pills are really helpful for weight lose.

Source by Joseph Julian

10 Jul

Here's how to lose weight and build a great butt and a great set of abs at the same time. What's more, you will lose weight fast. Just do this very short routine 4 times a week and follow a nutritious diet and you will see the weight melt off.

Before doing this routine you will want to warm up. It's great to do this routine at a nearby park, soccer or football field, or running track. Start off by jogging around the soccer field or on the running track 2 or 3 laps at a leisurely pace.

Take a few minutes to stretch afterwards. Remember to stretch slowly, breathe deeply while you stretch, and do not bounce during stretching.

The first exercise is Long Stance Lunges. Many of us already know what a lunge looks like. Start off in a standing position and take a large step forward with one foot while keeping your other foot where it is. Now take your back foot and reach back as far as you can comfortably. In other words, you have a very long stride as a starting position for the lunge. Keep your front foot firmly on the floor and you should just be on the ball of your back foot. The heel of your back foot should be pointing straight up during the whole exercise.

Begin by slowing descending until your back knee Touches the ground or the tightness in your hip precedes you from going any lower. You will want to drop slowly as if you are flexible enough to have your back knee touching the ground, you do not want it to smack the ground hard. Also going slow will help prevent possible injury as well as build up your strength with this movement that much quicker. Take about 3 seconds to descend. Then immediately come back up to the top of your lunge. Do not go back to a standing position, but rather do all your lunges for one side then stand and switch to the other foot and do all your repetitions for that side. Do 15 repetitions for each side.

The second exercise is Jumping Jacks. Again this is familiar to most people. From a standing position with your arms at your side do a slight jump and move your feet out wide (about 2 feet apart) and clap your hands above your head at the same time. Then do another slower jump and return to your original standing position. That is 1 repetition. Do a set of 30 repetitions.

The third exercise is a modification of an agility drill called the 20 yard shuttle Drill. You need to set three marks on the ground. Use cones if you have them or just drop a few t-shirts. Anything will do really. Put one down at your feet, one 10 yards from that first one, and the last marker 10 yards for the second (which would also be 20 yards from the first marker).

Start the exercise at the first marker. Bend down as if you were at the start of a race. You can even start in a three-point stance like sprinters do if you wish. Now run to the 10 yards to the second marker and bend down and touch it, turn and run 10 yards back to the first marker and bend down and touch that one, turn back and run 20 yards to the third marker and bend down and touch it and turn back and run 20 yards to the first marker. That is 1 set. Do 3 sets non-stop.

If you have not been running for a while start at a very slow pace for the first two weeks ie 30% of your max effort. For weeks three and four up your intensity to 50% of your max effort. During weeks five and six get up to 70% of max effort. Past week six you can do 90% of max effort remembering always to keep just a little something back. Feel as though you could switch up to one more gear if you had to do so.

The last exercise is Planks. Get into the top of a push up position. Your hands are shoulder width apart. Your body is straight with your core flexed tightly. Now hold this position for 20 seconds. As the weeks go by up the time you hold this position 5 seconds each week. It will not be long before you are holding it for minutes, not seconds. Anyone who can hold a plank for more than a few minutes has a solid set of abs!

That's it. That is the whole routine. It should not take you more than 15 minutes to do it but I can guarantee you will be very exhausted afterwards. With this routine you are doing strength work (lunges and planks), plyometrics (jumping jacks), and sprinting (20 yard shuttle). These are all the components you need to incorporate into a great workout.

You will get strong, fast, and lean. Now you know how to lose weight. Stick to it and as was said at the top stick to a nutritious diet and you will lose weight fast.

Source by Niall Traynor

10 Jul

If you were looking to change up your aerobic routine, I would suggest you try water aerobics. Also known as aqua aerobics or aqua-fit. Water aerobics is similar to any other kind of cardio exercise. You run, do jumping jacks, perform arm movements and kicks, except you are in the water.

Benefits of Aqua Aerobics Include:

-Resistance from the water

-Easy on joints

-Easy on muscles

-Allows a greater range of motion (ROM)

-Prevents overheating during exercise

-Increased cardio endurance

-Increased flexibility

-Increased muscle tone

-Privacy if you are uncomfortable jumping around in a room full of people

-Water massages the muscles. You will finish your workout feeling great and also, sweat free!

Water aerobics is perfect for older adults who deal with muscles and joint conditions such as arthritis, back pain, and recent surgeries. The movements are much slower than land aerobics and the social atmosphere is wonderful for making new friends. Many facilities cater classes to the OA population by regularly introducing classes designed to help along the healing of hip and knee replacements, as well as stretch classes.

Aqua aerobics is also incredibly beneficial to people recovering, and with conditions such as multiple sclerosis, joint problems, soft-tissue injury, cardiac patients, pregnancy and obesity.

You can find aqua aerobic classes at fitness facilities that have a pool, or your local community center. There are multiple classes out there for all ages and skill levels, including water-boxing, aqua step, boot camps and ab classes.

However, you do not need an organized class to enjoy exercising in the water. Swimming is one of the best cardio exercises and if you already participate, or want to build your endurance up to the point where you can swim, add your own routine to the beginning or end of your swim.

Exercises to try:

-Run as fast as you can forward, backwards and side steps

-Kick forward, backwards and to the side

-Bend your elbows slightly and move your arms in front of yourself and then behind, in a circular motion.

-Squats and lunges



-Grab a floatation device to do leg raises and planks

-Hang on the side of the pool for flutter kicks

It's always fun to try new things and it's also critical to seeing results that you do! So grab your swimsuit and head out to your nearest pool. See for yourself how fabulous water aerobics can actually be!

Try It Out!

Source by Kaleena A Lawless

10 Jul

In order to learn how to really lose weight fast, you need to use a combination of proven fat burning principles to get you to your ideal weight. Do you know what they are? This article reveals five tips you can use to learn how to really lose weight fast!

1. Eat Smaller Meals, More Often – Eating three healthy meals a day is good for you. But if you want to know how to really lose weight fast, eating 4-6 smaller meals throughout the day will keep your metabolism fired up! The key word here being “smaller”. If eating six times during the day does not fit with your schedule, just try to have a light snack between meals like cut up raw veggies, or nuts. It’ll keep your metabolism going and help you to eat less at your next regular meal.

2. Drink Plenty Of Water – It is recommended that you drink 8 to 10 glasses of water each day. Doing this offers multiple benefits to you. First, water will help you to feel full throughout the day and help you to eat less. Second, water helps to purify your system which helps you stay healthier. And third, water flushes fat from your system, helping you to lose more weight.

3. Stay Active Throughout The Day – It’s not always possible to follow a regular exercise schedule, but that doesn’t mean you can’t keep your metabolism in overdrive. Although it may require some creativity, it is possible to work in some extra moves to increase the speed of your weight loss. The simplest thing to do would be to go for a walk on your lunch break. Stuck in a chair all day? Sit straight up and lift your knees to your chest. Trust me, you’ll feel the burn. Use your imagination if you want to know how to really lose weight fast.

4. Plan Ahead For Meals And Exercise – A sure way to fail in your weight loss efforts is to go too long without a plan. The best thing you can do is take a little time before your week starts or every night, and plan out your meals and exercise. Write out the meals you’ll eat for the day or week and what you’ll need to make them. Write down what time you’ll be exercising and what you’ll be doing that day. When you plan ahead, it’s a lot easier to stay on track. It’s a lot easier to lose weight fast.

5. Keep a Written Record – In order to stay motivated it’s important to keep track of your progress. You’ve set your weight goal, now it’s time to make sure you get there. Write down what you weigh right now and weigh yourself everyday and write that down once a week. Are you going to see a big difference on a daily basis? No. You never do. But it’s important to keep you motivated. To want to see the pounds drop. When you only weigh yourself once a week, it’s very easy to forget about your goal of losing weight quickly.

Source by K.M. Aguglia

10 Jul

Getting in shape through an exercise regimen not only helps people lose weight, it helps them improve their physical fitness, endurance and muscle strength. There are several different types of machines available to use in a workout regimen. They exercise different muscle groups and, when combined, can improve total body fitness.


Rowing machines offer exercise to nearly every part of the body. The rowing motion strengthens muscles while giving the body a low-impact cardiovascular workout. The rower can improve endurance and flexibility while gliding along a rail. Those using the rowing machine can do a number of different exercises while simulating the rowing motion, or stand beside it and work other muscle groups, depending on how they want to concentrate their regimen.

Elliptical Machine

An elliptical trainer is low-impact fitness equipment that offers the same benefits of running and jogging without the wear and tear on knees, ankles and feet. The elliptical machine features cardiovascular exercise, fat burning and equal workouts for all limbs. Feet never need to leave the pedals, so it is helpful for those who wish to steer clear of wear and tear on the lower extremities.


Treadmills offer a safe indoor alternative to running and jogging on the street. Done in the comfort of home, the treadmill creates a variety of workouts, from walking to jogging to running. The treadmill user sets the speed of choice. A cardiovascular workout is as vigorous or mild as desired. A heart rate monitor is often available on treadmills, as is the measured virtual distance and speed. These machines help to build endurance for those who want to get in shape with fitness equipment.

Stationary Bike

Stationary bikes are part of an aerobic workout that helps to reduce stress and weight. This indoor machine allows for a workout in a safe environment that is protected from the elements. Cycling is effective for burning calories and working on physical conditioning. Depending on the set-up of the machine, exercise bikes feature different body positions. Some designs feature an upright position, while others are recumbent, racing style or with adjustable saddle and armrest positions.

When someone is seeking fitness equipment for a home workout, the options are many and varied. They should choose the type of machinery that will give them the type of workout they are seeking and be something they enjoy doing. When someone is able to get into the routine of a workout and enjoy the exercise, they are more likely to stay with it over the long term.

Source by Christine M Harrell

10 Jul

Recent health studies have shown that consistent, daily, low impact exercise programs can be much more beneficial. If you think that you can never be in good shape because you do not want to engage in strenuous exercise, then please read on. A recent eight year study of 13,000 individuals found those participants who walked just 30 minutes a day gained a significant increase in longevity as well as quality of life.

Over the years, walking has become a more popular exercise option, because it offers many health benefits, with out a lot of physical risks. Walking can help reduce body fat, blood cholesterol levels, resting heart rate, and blood pressure. Walking can increase cardiovascular endurance, boost metabolic rate, strengthen the immune system, and stabilize weight. Walking can help control and even help prevent heart disease, diabetes, and colon cancer when paired with an appropriate diet.

Walking is an easy exercise program to start. All you need is comfortable shoes, loose fitting clothing, and 30 minutes of your time. Start with a brief warm up and a few gentle stretches, then head down the road. Concentrate on good post while walking by keeping the head lifted and shoulders relaxed; let arms move naturally. A beginning walker can start by limiting the speed and distance, then slowly build as the body responds positively to the activity.

Studies show over and over again that regular exercise is the key to weight loss, health, and a positive out look on life. Walking is a natural and enjoyable way to get daily exercise, that helps shed pounds. Before beginning any exercise program, even walking, consult with your physician. Remember, everyone can take the right steps to health, wellness, and fitness.

Source by Keith L Miller

10 Jul

When I was a kid, I used to weight train 6 days per week and play soccer 7 days per week … sometimes with two games in one night!

But that is not a recommended schedule for anyone … not even for a 17-year old boy. If I only knew then what I know now.

And it's not just me who has trained too much. I see people overdoing it everyday.

Too many people get hurt by training too hard and too often that they end up stopping working out for life.

In fact, I believe there is a dark side of cardio that can result in overuse injury and stops you from burning fat.

So while I like to see people workout harder and more intense, it is also very important for all of us to train conservatively and not overdo things.

If you currently do cardio or interval training 6 days per week, I highly recommend that you cut back to 3-4 workouts per week. If you lift weights more than 4 times per week, there is a good chance you will get a shoulder injury from overuse.

So be careful!

So here are 10 tips to train safe.

1) Do not do any exercise that you are not sure how to do. Always get personal instruction from a certified trainer.

2) Do not do anything that hurts or "does not feel right". There are plenty of alternative exercises for every movement. Just ask a certified trainer for substitutions.

3) Whenever you start a new program, use lighter weights than normal, and do only 1 or 2 sets per exercise. You must always expect additional soreness when starting a new program just because of the new exercises, so do not try to set world records in a new program right away.

4) If you need extra recovery within the workout or between workouts, do not hesitate to take it. Safety first.

5) Use a spotter if you are training with heavy weights. If you train alone at home, follow my recommendations in the manual and do NOT train to failure.

6) Check your ego at the gym door and start with a beginner or intermediate workout, even if you have been exercising in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy".

7) Do not do interval training more than 4 times per week. Even pro athletes do not play hard everyday, so why should we?

8] Never skip a warm-up. Use the general bodyweight warmups and the specific warm-up sets in each workout.

9) If you want to start a workout program but think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program.

10) Check with your doctor before starting any new exercise or diet program. All together now, "Safety first!"

Bonus 11) If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra warmup, and choose a safe running surface (grass or trails rather than pavement / concrete). If you use a treadmill, please operate it safely.

Train hard but train safe!

Source by Craig Ballantyne

10 Jul

The following article offers some practical tips and guidance for those wanting to lose weight. Obesity and the likelihood of being overweight is becoming evermore present in the British population. A high proportion of adults are gaining weight without realizing how easily it could have avoided.

In the busy world of today it's often difficult to find time to exercise and also convenient to make food choices that are not thought through. Many food companies are fooling the consumers by marketing to persuade us they are healthy. The healthiest food choices rarely have labels stating how good they are for you.

It is well known that the key to leading a healthy life is eating a balanced diet and keeping active. Although healthy choices in the supermarket are not always as healthy as they
seem. Often foods such as yogurts are labeled as low fat and display pictures of active people or healthy fruit. What the label does not show is that the product is in high sugar and has minimal fruit content. The healthiest food choices are rarely jumping out for your attention with such statements. For anyone Wishing to shift some extra weight, when buying a product check the sugar and fat content per 100g, ideally keeping as close to 5.0g per 100g for both fat and sugar. Just because a product is labeled 'healthy' does not mean that it is nutritious or good for you.

Trying to follow diets that are too low in calories are unsustainable and may reduce the chances of being at a healthy weight 'long term'. This is because eating too few calories can slow you metabolism down. When the dieter goes back to their normal pattern of eating the body is likely to sore fat to account for periods of low calorie intake. This process can be known as Yo-Yo dieting.

It is possible for you to reduce your intake of calories by making some small changes to your diet. Body weight depends on a balance between 'calories consumed' and 'calories burned'. Weight increases when the calories we consume are to high, or when we burn insufficient calories through physical activity, or a combination of the two. You will need to reduce calories if you find you are 'overfilling the tank'.

The best way of reducing weight is by targeting high-fat foods and alcohol because these do not satisfy the appetite and it's easy to consume too much. A quick method for working out a good calorie target for weight loss is to take 350 calories off the recommended energy intake for men and women. This gives a target of 2,150 calories for men and 1,550 calories for women.

If you are not overweight, it's important to maintain calories at the recommended level of 2,500 for men and 1,900 for women. Alternately, if you prefer to keep you calories similar to the daily recommended amount, you can increase your physical activity levels to decrease any excess weight. Exercise not only helps you stay at a healthy weight but gives you bags of energy and has many physical health benefits. Exercise will tone your muscles, help posture, improve fitness and can increase you metabolism. Try to do an activity you enjoy and if possible train with another person. Be realistic in your training plans and tie any training in with daily activities, plan to do something at a set time, when other commitments will not distract you.

Source by Hayley Lundy

09 Jul

We’ve seen dozens of men and women striving to get ripped muscles, the coveted six pack abs in particular. They resort to every possible diet and exercise tip advised to them, but all in vain. Simply following strict diets and exercise regimens will not help because it is necessary to strike a balance between the two. Achieving a six pack has do with adjusting your body fat percentage and increasing muscle mass. Therefore, working towards burning fat and inhibiting the formation of new fatty deposits can help.

The Truth about Six Packs Abs

The six pack abs is the Rectus Abdominis muscle in medical terms. It is a long, flat paired muscle that runs from the fifth rib bone down to the pubis. The muscles are separated vertically by the “Linea Alba”, a whitish tendinous sheath. They are further divided horizontally by three more tendinous sheaths called tendinous intersections. The Rectus Abdominis plays an important part in flexing the spinal column, assisting in side bending movements and stabilizing the trunk.

Thus, the six pack is present in everyone. It is only concealed by a thick layer of tummy fat in some. Therefore, if you want to make your six pack visible to all, it means burning some fat and losing weight.

Lose Weight Abs Diet

If you don’t get your nutrition right, months and years of crunches will not reveal your abs. It is important to eat enough before and after a workout session. Pre-workout meals provide energy needed to go through a workout while a post-workout meal gives the body what it needs to repair the muscles after a grueling exercise session. You should start your day with a protein-based breakfast. Protein builds muscles and also keeps you satiated for a longer period of time. You should also eat fiber-rich and low carb diets.

You can reduce your calorie intake, but avoid starvation and frequent fasting as it results in binging later in the day. Eat smaller meals every day. Drink minimum 8 glasses of water per day.

Lose Weight Abs Exercise

Exercise to build abs fast should fulfill two goals:

1. Tone the abdominal muscles

2. Burn fatty deposits in the body

Most individuals concentrate only on the first and hence, spend hours doing sit-ups and crunches to achieve a six pack soon. The truth about getting abs by losing weight calls for a whole body approach; exercise should not target one muscle group only, but should engage all the muscles in the body, from top to toe.

Weight training is crucial if you want to burn fat. Training with weights enables the body to build muscle. Muscle mass is necessary as it supports the natural process of fat burning in the body. The more the muscle mass, your body is likely to burn a greater amount of calories. You can use barbells weights, dumbbells or your own body weight. Crunches, bicep curls, push-ups, lunges and squats are some of the strength training exercises that will help build muscle mass.

It is a proven fact that same-intensity cardio burns far fewer calories, in fact none, than high intensity interval training (HIIT). High Intensity Interval Training involves dividing the exercise routines into smaller routines alternating between high and low intensity exercises. For instance, you can sprint at high speed for 2-3 minutes and then do a light jog or a slow bicycle ride for the next 2-3 minutes. The biggest benefit of interval training is that it continues to burn calories even in the resting phase. You can dedicate minimum 20-30 minutes each week to HIIT.

In addition to exercising regularly, you should keep tweaking your routine. The best time to change it is when you stop seeing results.

Source by Frank Addai